5.1.13: Videos emailed out today - be self critical ........
Great turn-out today and, I hope, worth the travel. I enjoyed being back with talented athletes again!
THERE WAS PLEASING EVIDENCE OF IMPROVEMENT THROUGH THE DAY - CONGRATULATIONS!!
Key things to work on with your coaches before the next session in March:-
1. Pelvic and Hip Flexibility exercises need to be built into everyone's regime NOW - far too many folk mistakenly believed that a one day session would works wonders!!?
2. The U17's just starting out need to appreciate the drive out phase of the water jump. Practice over a low barriers onto a thin crash mat please. The girls must master the one-two footwork out of the water NOW - simulate this in your gym technique sessions as practised today.
3. The move from 1500m chase to 2k chase demands more volume in your training regime not necessarily more pace. Please take this one board earliest.
4. THESE SESSIONS ARE ABOUT BUILDING CONFIDENCE - ARE YOU FEELING THIS?
5. Happy to have feedback - what worked? what was difficult? would you have liked more time 'one to one'? etc.
Lastly (and I'm being serious here) some of your packed lunches contained the wrong food. Think 'slow release breakfast' before setting out for the day. The Easter Residential Course we can work on diet.
28.12.12
NEXT SESSION - no spaces left and no last minute attendees please
10am on Sat 5th January - venue confirmed as circulated. Please meet in the Car Park at 9:45am to go into stadium together. Bring packed lunch.
Programme:
10:15am Introductions - meet Florian and Geoff
10:45am Warm-up run along canal path (flats please)
11:30am Session on understanding differential pace flat/barriers (this will include 6 x 700m over hurdles in groups at following paces:
Group 1: (Male 2k Group) 5:55 - 6:35
Group 2: (Male 1.5k Group) 4:25 - 4:50
Group 3: (Female 1.5k Group) 5:25 - 5:40
MUST have spikes for this.
12:45pm - 1:30pm LUNCH including resume of morning activity
2:15pm The value of hydrotherapy in recovery (inc talk by Sports Science Students)
2:45pm Key drills to do during warm-up (FC)
3:15pm A technical session in the gymnasium (clean trainers please) (GW) Please note that this session will be filmed
4:15pm Feedback on the afternoon sessions
4:30pm Dispersal
25.11.12 First winter session went well today - stretch out the drills and mobility skills before training tomorrow and Tuesday!!
Videos of the session will be sent out on Wednesday ........
You MUST practice the drills regularly and work on your hip mobility daily before the next session.
Alan gets the prize for 'most improved hurdler of the day' and Sophia for 'most entertaining water jump clearance of the day' !!!!!!!!!!!?????????????
IF YOU LIVE IN THE SOUTH WEST I WILL BE HAPPY TO RUN ONE-TO-ONE SESSIONS WITH YOU AND YOUR COACH
IF YOU WISH TO HAVE HELP PLEASE SUBMIT YOUR REQUEST ON THE FORM PROVIDED BELOW
Fancy a drill to be going on with?
A good cross disciplinary drill for helping to develop hurdling technique
2006 BMC NEWS ARTICLE by Nevern Russell on his views of British Steeplchasing - this is five years ago - have we moved on?
While discussing steeplechasing with a very successful coach last weekend I was reminded of this article from 2006 ...... makes interesting reading but prompted me to reflect on whether we have moved forwards in the past 6 years. What do you think.
I'll be taking time out to give some thought to this event over the next few weeks.
I'll be taking time out to give some thought to this event over the next few weeks.
want_to_become_a_world_class_steeplechaser.doc | |
File Size: | 33 kb |
File Type: | doc |
Steeplechasing - a neglected event?
Anyone who knows me understands my love of steeple chasing and those who have worked with me will understand how passionate I am about the technical side of the event.
Over the next few months I'm going to go through some basics - refute some of the widely held (or well wide of the mark) views in GB on this event and try to encourge readers to embrace the event and not treat it as a second choice event for those 'who cannot quite make it on the flat'.
The physical attributes required of a successful steeplechaser include the speed of a middle distance runner, the stamina of a cross country runner, the strength and flexibility of the 400 hurdler, and the ability to thrive under unpredictable race conditions and pace variations.
The fundamentals of the event demand excellent technique so that the effect of 35 take offs and landing in a 9 minute race are minimised. Fatigue is the 'big enemy' so we must get fit to train before embarking on session over barriers.
The aquistition of technique falls into the following categories:
a) The ability to run at the required race speed - while you need speed you also need to appreciate that it takes a long time to make ingress into mastering the need to offset the effect of relatively heavy landing every 60 metres during a race.
b) The confidence to negotiate the barriers while running - fear is not in the steeplechaser's makeup!?
c) Pace judgement - steeplechasing is so different from other middle distance events as there is so much more to think about and one poor clearance of a barrier could have a large detrimentall affect on a runner's appreciation of pace.
d) Smoothness of barrier technique (hurdling) - start young and low. Learn to spot the barriers and accelerate into them.
Over the next few months I'm going to go through some basics - refute some of the widely held (or well wide of the mark) views in GB on this event and try to encourge readers to embrace the event and not treat it as a second choice event for those 'who cannot quite make it on the flat'.
The physical attributes required of a successful steeplechaser include the speed of a middle distance runner, the stamina of a cross country runner, the strength and flexibility of the 400 hurdler, and the ability to thrive under unpredictable race conditions and pace variations.
The fundamentals of the event demand excellent technique so that the effect of 35 take offs and landing in a 9 minute race are minimised. Fatigue is the 'big enemy' so we must get fit to train before embarking on session over barriers.
The aquistition of technique falls into the following categories:
a) The ability to run at the required race speed - while you need speed you also need to appreciate that it takes a long time to make ingress into mastering the need to offset the effect of relatively heavy landing every 60 metres during a race.
b) The confidence to negotiate the barriers while running - fear is not in the steeplechaser's makeup!?
c) Pace judgement - steeplechasing is so different from other middle distance events as there is so much more to think about and one poor clearance of a barrier could have a large detrimentall affect on a runner's appreciation of pace.
d) Smoothness of barrier technique (hurdling) - start young and low. Learn to spot the barriers and accelerate into them.