Lots of changes in the past week so not sure what to do about junior running sessions. So put something together for all and maybe as the weeks go by other coaches could add content if possible. Stay in touch everyone and stay safe.
Workout Wednesday - Indoor session
5min warm up: 5 by 5 (in your house)
Star Jump for 1min
Squats for 1 min
Static Sprint for 1min
Squats for 1 min
Star Jump for 1min
Conditioning (in your house) (try 2 sets of these)
Press ups , 1 set of 5
Plank, hold for 1 min with 15 second rest (do 5 of theses)
Tricep Dips, 1 set of 5
Sit ups, 1 set of 5
Double leg squats, 1 set of 5
Workout Wednesday - Outdoor session
DRILLS IN BACK GARDEN
1. Walking on toes (toe walk)
2. Walking on heel (heel walk)
3. Skipping
4. Walking kicking leg side to side
5. High knee walking (left arm right leg / right arm left leg) lift you leg to height of hips
6. Lunges
7. Side steps
8. Heel flicks
9. Jumping straight in air like springs on your feet
RUNNING (only a suggestion this is not mandatory)
Under 11s try a 1-2 mile (about 15 minute steady run) with parent supervision. For under 13s and above try a 3 to 4 mile (about 35-40 minutes) steady solo run.
Make sure you comply with UK & Scottish Government of 1 form of permitted daily exercise when doing running and social distancing of 2m (6ft). You will need to run solo or with family member(s). Always seek advice from your parents as well. Stay safe.
Plank, hold for 1 min with 15 second rest (do 5 of theses)
Tricep Dips, 1 set of 5
Sit ups, 1 set of 5
Double leg squats, 1 set of 5
Workout Wednesday - Outdoor session
DRILLS IN BACK GARDEN
1. Walking on toes (toe walk)
2. Walking on heel (heel walk)
3. Skipping
4. Walking kicking leg side to side
5. High knee walking (left arm right leg / right arm left leg) lift you leg to height of hips
6. Lunges
7. Side steps
8. Heel flicks
9. Jumping straight in air like springs on your feet
RUNNING (only a suggestion this is not mandatory)
Under 11s try a 1-2 mile (about 15 minute steady run) with parent supervision. For under 13s and above try a 3 to 4 mile (about 35-40 minutes) steady solo run.
Make sure you comply with UK & Scottish Government of 1 form of permitted daily exercise when doing running and social distancing of 2m (6ft). You will need to run solo or with family member(s). Always seek advice from your parents as well. Stay safe.
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