If you are looking for a program that will have your child running laps for an hour so they go home exhausted, this may not be for you. Instead, I will coach to the age and abilities of each individual such that they achieve Long-Term Athlete Development.
The purpose of this program is to improve motor skills, develop pacing strategies, learn how to breathe, become stronger and run for much longer. If that all sounds complicated, don't worry! Each session will be neatly packaged to ensure training is fun and never hard to understand.
In the first week:
3:15 to 3:30 - unstructured play warm up
Children will have access to familiar equipment which they may use to create their own game while mingling with other kids without adults explaining what to do. This is a confidence building and social interaction activity.
Parents, I understand you may be running late, don't panic, do your best to arrive by 3:25 pm. This is your opportunity to discuss any medical or other considerations with the coach and ask questions, or hand in forms.
3:30 to 3:45 - different speeds for running
Children will run at five speeds over a short distance to learn about the differences between easy and hard running. This will enable them to at least jog their entire cross country without stopping, rather than sprinting first, then walking.
Parents are welcome to join or continue to watch, but once training starts, please avoid making contact so that their attention remains focussed and they are fully engaged. It also distracts other kids if you're calling out often.
3:45 to 4:00 - bodyweight strength
Children will learn to perform six fundamental exercises: Push-up, Pull-up, Squat, Plank, Sit-up, Split-leg Lunge.
Parents who are thinking about joining a Gym who are still on the fence could especially benefit from participating.
4:00 to 4:15 - static-stretch & warm down
Children will go through a range of stretches and mobility exercises to loosen up and relax their muscels after training.
Parents will be able to ask any final questions and discuss their thoughts with the coach before heading off.
Sessions meet Junior Sport Guidelines for Children Participating in Athletics, and the FIT Model. You can find out more at: https://www.athletics.com.au/get-involved-athletics/juniorguidelines/
Each week will follow a similar structure, starting very light and easy and becoming more challenging as each week progresses. Even if your child is not physically active, they won't get left behind after their first week. Our goal is to create a non-competitive environment where everyone looks forward to the next week. Exact timing and total duration may vary each week as there is extra time embedded within the program to allow the coach to support each childs individual needs; meaning sometimes we might finish earlier than 4:15 pm.