Category Archives: Fell-running

This category is mainly to do with fell-running

Three Shires Fell Race results

Simple Race Results are here.

Splits are here. Read more

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Multi-jumps / plyometrics

Just watching the UCoach module on Multi-jumps / plyometrics available here.

I like the look of the Hop and Stick diagonal exercise for use with fellrunners and orienteers.  Lateral landings are a normal part of that style of running and this looks like a good exercise to reinforce the legs for these. Read more

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Scottish CPD Aviemore

I had another fun session up in Aviemore, Scotland at the invite of the Scottish Orienteering Association.  I covered a number of aspects of fitness for orienteering:

  • Developing a model for the range of areas of fitness required for orienteering
  • How to coach the High Knee Drill, from standing, walking, to extending into running
  • Up hill technique
  • Down hill technique
  • A strength and conditioning circuit that doesn’t need a gym

Generally people were pretty tired at the end of the session. Read more

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Hurdle Drills

Key coaching points:

  • Excellent shape – tall and braced
  • Stable, level pelvis
  • Dorsiflexed ankle
  • Midfoot strike

Hurdle size and placement should be appropriate to athlete size and mobility.

Coach from head on and side on from 3m away, perhaps from behind. Read more

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Running drills

Powerpoint slides here.

Examples:

Arm swing (don’t over stress the need to keep the arm at 90 degrees as lower arm movement is normal)

Common mistakes: shoulders tense up; poor posture, rounded shoulders and upper back (may need to be addressed by stretching and strengthening programme); movement around elbow joint too large, particular problem if rear arm movement too large; movement does not come towards midline. Read more

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Specific Preparatory Exercises, suspended and resistance band

The following are a good set of exercises.

Body weight suspension exercises

Shoulder, trunk and pelvic stability for endurance.

Exercises:

  • Suspended chest press (like press up but at an angle and going further)
  • Suspended pull (like inverted press up but at an angle and finishing further up)
  • Single arm pull (as above but with one arm, other hand by the head)
  • Squat (squatting holding straps at an angle) Is this easier than a standard squat?
Read more
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Endurance Specific Concepts

Speed

stride length x stride frequency

These are the product of

  • Amount of force (physical conditioning + technique)
  • direction of force (technique)
  • timeframe for application of force (physical conditioning + technique)

Endurance – maintain speed for a long time

Physiology pdf

Training will increase stroke volume of heart, shows in reduced resting heart rate and increase VO2Max. Read more

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Female Athlete Triad

Relationship between energy availability, menstrual function and bone mineral density.

Deals with various eating disorders, amenorrhea and low bone density.

Slides for this are available here.

Men can suffer too.

  Read more

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LTAD for Endurance Athletes

http://ucoach.com/elearning/mod/page/view.php?id=321

Notes.

  • Athlete development model (ADM)
  • coaches are dealing with changing individuals, especially young athletes
  • ADM is an awareness of the progression and development of young athletes
  • Generic vs event specific model – how does the model apply to my athlete?
Read more
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Fell race routes website

This is a useful little list of gps tracks of various races.

http://www.racemaps.org.uk/index.htm Read more

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