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Use the links at the top of this page to view the detailed plan. We have a small group of athletes aged between 13 and 16 who primarily sprint. They will specialise in either 100/200 or 400/200. All cover all these distances, some also do hurdles and long jump, but this is left strictly down to the "Athlete and Parent" - the partnership that is key at this stage in their development. The principles of LTAD are incorporated into their training. Just below you will find the general advice that is given to the group: Your training plan
Eating and drinking It is neither possible nor advisable for an unqualified person to give dietary advice. Every household has different eating habits and so a good way to improve your diet is for you and a Parent to read ”Complete Guide to Sports Nutrition” by Anita Bean and compare what you truthfully eat and drink to what you should. Between you and a Parent, you should then be able to adjust your diet accordingly. However, within an hour of finishing training you should consume about a litre of fluid plus (your body weight in KG x 1.5) then that amount in grammes of carbohydrate – sweets such as jelly babies are good. Too much water is not good for Athletes as it will dilute the “good things” in your body; indeed, some nutritionists describe it “flushing through” the good bits. Sports drinks are a good idea, especially isotonic “still” drinks (not fizzy) – but make sure you read the labels. Whatever you think and whatever your Parent thinks about your diet, try writing down everything that you eat and drink for a week, missing nothing. Then compare it to what you should! Everyone is shocked! Swiss Ball, Medicine Ball and Blocks You can buy these wherever you want to but here are some places that I use, in case they are helpful: Amazon for books: http://www.amazon.co.uk/ Swiss Ball from: http://www.bupa.co.uk/ or http://www.physiosupplies.co.uk/acatalog/index.htm Medicine balls and blocks from http://www.neuff.demon.co.uk/ (Dr Alan Neuff is an ex international athlete and well respected as an athletics supplier; you might have to phone up and do “mail order”.) Maximum number of sessions per week It is important to train, but not to over train. Rule number 1: Stop of you are injured, especially heel knee or hip for developing teenagers and those who have stopped growing may start to get hamstring problems. There is no exception to Rule number 1, ever – not at Training, not at School, no matter how much a coach or teacher or parent is shouting at you. You know how you feel, others only want you to do well but have not got a clue how you feel. Rule number 2: Only do the maximum number of sessions per week. Count ½ for a PE session and 1 for a double PE session. Count 1 for a team sport match or training session. Never exceed 1½ in any day until you are over 16. If you do school sports or club sports, deduct our training sessions starting with the highest number that week.
If you have any comments, please e-mail them to me at coach@boja.org |