Coach's Corner
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Circuit Training
Circuit training is an ideal way of helping overall fitness, by developing strength and endurance through a series of exercises. We offer levels of exercise suited to all fitness abilities from beginner to advanced. Circuit training can help training for most sports.
The exercises we use are simple to follow and done in such a way as to be challenging.
In a circuit session the lead coach starts the session with a running warm up around the large sports hall at Hethersett Old Hall School. Using a variety of running drills to ensure everyone is thoroughly warmed up. The session is explained with any necessary demonstrations of new exercises or advanced exercises.
Below is an example of a simple circuit session showing some of the exercises used. The sessions are changed each week to make each week a challenge for all abilities.
Station 1
- Squat Thrusts
- Compass Jumps
- Power star jumps
- Skipping
Station 2
- Bench Step Up
- Bench Step Up High Knee
- Bench Step Up Heel Flick
- Bench Hops
Station 3
- Tricep Dips
- Press up
- Plank
- Abs Crunch
Station 4
- Runs – shuttle run touch down either end
- Run backwards
- Side strides
- Heel flicks one way, High knees return
Members will perform each of these exercises for a specified amount of time and do the circuit usually twice with a short recovery period between sets.
The final part of this session is an abs workout. The lead coach will demonstrate the exercise and then all members work together for a specified number of repetitions.
Final group cool down and stretch.
Circuit sessions are fun to attend with exercises which can be made more challenging the more experienced you become. Offering encouragement, support and real achievement, regular attendance levels of between 15-27 members many of whom attend every week.
The regular coach for these sessions is Kim Reader.
If you have any questions please speak to Kim at club nights on Monday.
As an alternative to Circuit training on Thursday evening throughout the winter months, we also provide a coached training session around the well lit and paved loop of Falconers Chase, near the Norfolk Constabulary Headquarters. These sessions follow the principles of track training but with the added convenience of taking place in Wymondham.
Thursday Nights
From April to September we hold weekly track sessions on the marked out grass track at Hethersett Old Hall School. Track running is a great way of introducing speed work into your training schedule and is very beneficial to your racing and running career.
This controlled environment means that runners of all abilities are able to work within and strive to better their personal ability. Coaches use known strategies and plan sessions in advance to achieve improvements to speed, stamina and endurance.
A typical Thursday track session usually starts at 6.30 with a warm up, normally a couple of laps of the track. A level 1 coach will then lead warm up drills, which include some of the following
- Strides
- High Knees
- Heel flicks
- Bounding
- Grapevine
- High knee combinations
- Side strides
A description of the evenings session is announced to the group, explaining what the session targets are and making any appropriate revisions for the level of experience within the group. Sessions usually last approximately 45mins to 1 hour
We have regular attendance levels of 40-60 members
Regular Track Coaches:
Terry Brannon
Ron Marsh
Andy Preston
James Sturgess
Roy Harvey
Russell Clarke
As an alternative to Circuit training on Thursday evening throughout the winter months, we also provide a coached training session around the well lit and paved loop of Falconers Chase, near the Norfolk Constabulary Headquarters. These sessions follow the principles of track training but with the added convenience of taking place in Wymondham.