Planning considerations
Training a Novice Athlete
- Identify health and safety considerations.
Some Health and safety considerations that coaches need to take into account are, slipperiness of the track, sticks on the track, not training were branches can fall, and also kids spiking themselves or others. Sticks on the track and create foot and/or leg injury, slippery tracks can end in injury from sliding and falling, and kids can create injury by spike themselves or others if they use spikes whilst sprinting or sprint training.
- Goals for the session
There are 2 goals for each session;
- 1 skill based goal
For example a coach may say to a novice athlete, we are going to focus on you knee drive, so the coach would then explain how A-skips, B-skips and those kind of activities work and show the athlete how to do these drills.
- 1 Energy system focus
For example the coach might say to a novice athlete that we are going to focus on the first 30 meters of your run, your going to do 7 runs, one at 60%, one at 75%, One at 85%, one at 90% and then the rest at full pace. This would be training his anaerobic system.
- Warm up activity
1 Lap Jogging
1/2 Lap Walking
Basic Drills
- Grape vine
- High knees
- A-skips
- A runs
- B Skips
and 1 stride (60m) through at about 60%
The m]novice athlete may also complete some body weight exercises like;
- Squats
- Lunges
- Push Ups
- Star Jumps
This could be 10-20 reps of each body weight exercise for a novice athlete.
- At least four specific skills/exercises- relate to types of training
1. Bounding from the start position encourages fast acceleration and power. This is a plyometric training type
2. Reaction time, this is the speed at which an athlete comes out of the blocks. This is the neural coordination of an athlete.
3. Med ball throws. This exercise/specific skill helps with the explosive acceleration and power from the blocks. This is a plyometric type of training.
4. Gluteus walks, Gluteus walks help in the activation of gluteus, also helping with top speed position.This is apart of stability or balance training
- Possible forms of conditioning
For a novice athlete General conditioning is important so that they can develop a base.
Things that would help for general conditioning are;
circuits in the gym, for example run 25m then do 20 push-ups, 25m run then 30 sit-ups, 25m tun then 20 squats, 25m run and 20 lunges. These exercises would be kept basic for a novice athlete.
Tempo training could also be picked up
Training at no more than 60- 75% of Max. Tempo Training is key speed work that involves running 100-200m at max effort, and walking 200-300m this is repeated a number of times and trains the aerobic system.
- Cool down activity
1 lap jog
1 lap walk
Light stretching
- Hamstring stretch
- Quadricep stretch
- Gluteus stretch
- Hip flexor stretch
- Identify health and safety considerations.
Some Health and safety considerations that coaches need to take into account are, slipperiness of the track, sticks on the track, not training were branches can fall, and also kids spiking themselves or others. Sticks on the track and create foot and/or leg injury, slippery tracks can end in injury from sliding and falling, and kids can create injury by spike themselves or others if they use spikes whilst sprinting or sprint training.
- Goals for the session
There are 2 goals for each session;
- 1 skill based goal
For example a coach may say to a novice athlete, we are going to focus on you knee drive, so the coach would then explain how A-skips, B-skips and those kind of activities work and show the athlete how to do these drills.
- 1 Energy system focus
For example the coach might say to a novice athlete that we are going to focus on the first 30 meters of your run, your going to do 7 runs, one at 60%, one at 75%, One at 85%, one at 90% and then the rest at full pace. This would be training his anaerobic system.
- Warm up activity
1 Lap Jogging
1/2 Lap Walking
Basic Drills
- Grape vine
- High knees
- A-skips
- A runs
- B Skips
and 1 stride (60m) through at about 60%
The m]novice athlete may also complete some body weight exercises like;
- Squats
- Lunges
- Push Ups
- Star Jumps
This could be 10-20 reps of each body weight exercise for a novice athlete.
- At least four specific skills/exercises- relate to types of training
1. Bounding from the start position encourages fast acceleration and power. This is a plyometric training type
2. Reaction time, this is the speed at which an athlete comes out of the blocks. This is the neural coordination of an athlete.
3. Med ball throws. This exercise/specific skill helps with the explosive acceleration and power from the blocks. This is a plyometric type of training.
4. Gluteus walks, Gluteus walks help in the activation of gluteus, also helping with top speed position.This is apart of stability or balance training
- Possible forms of conditioning
For a novice athlete General conditioning is important so that they can develop a base.
Things that would help for general conditioning are;
circuits in the gym, for example run 25m then do 20 push-ups, 25m run then 30 sit-ups, 25m tun then 20 squats, 25m run and 20 lunges. These exercises would be kept basic for a novice athlete.
Tempo training could also be picked up
Training at no more than 60- 75% of Max. Tempo Training is key speed work that involves running 100-200m at max effort, and walking 200-300m this is repeated a number of times and trains the aerobic system.
- Cool down activity
1 lap jog
1 lap walk
Light stretching
- Hamstring stretch
- Quadricep stretch
- Gluteus stretch
- Hip flexor stretch