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Category Archives: Fell-running
Three Shires Fell Race results
Posted in Fell-running
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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
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
Posted in Fell-running, Orienteering
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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
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
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?
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
Training will increase stroke volume of heart, shows in reduced resting heart rate and increase VO2Max. Read more
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.
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?
Fell race routes website
This is a useful little list of gps tracks of various races.
Posted in Fell-running
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