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Coach's Corner

Schedule For Beginners

Click here to download a PDF file of the schedule for the beginners group for the next 4 weeks

Monday Evenings

WAC has its Club night on a Monday meeting starts at 6.45 PM at the Wymondham Rugby Club, Tuttles lane, Wymondham.

Please click here to download a PDF file of the schedules.

If you are unsure of which Groups suits you please speak with the Head Coach on Monday night and he will point you in the right direction.

Thursday Evenings Track Sessions - Hethersett Old School

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.

Every few weeks as an alternative we also lead a cross country run using local footpaths, tracks and field margins – runs can be up to 5-10km.

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 short description of the evenings sessions are announced to the group so that they can decide which session is appropriate for them for that evening.

The lead coach for each group will then explains the session in detail and what the targets are. Sessions typically last for 30-40min, with specified recoveries throughout. Level 1 coaches will then take the group cool down normally of a couple of laps, then lead a stretching session.

Weather permitting the session will finish with an abs workout. A coach will demonstrate and then the group follow for the specified no. of repetitions.

We have regular attendance levels of 20-30 members

Regular Track Coaches:

Ron Marsh
Kim Reader
Andy Preston
Russell Clarke
Roy Harvey

If you have any questions regarding these sessions or any other coaching matter please come and have a chat either on Monday club nights or before the session on Thursdays.

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 will usually lead out a short warm up run of approx 10-15mins duration around the street lit village of Hethersett.  We advise members to ensure they have their high viz clothing to ensure that during the run part of the session they can be seen by other road and pavement users. On return to the gym, during the stretching and prep time the session is explained with any necessary demonstrations of new exercises or advanced exercises.

Station 1

• Compass Jumps
• Spottie dogs
• Power star jumps
• Skipping

Station 2

• Bench Step Up
• Bench Step Up High Knee
• Bench Step Up Heel Flick
• Bench Bunny Hops

Station 3

• Tricep Dips
• Decline 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 the session is an abs workout.  The lead coach will demonstrate the exercise and then all members work together for a specified number of repititions. 

Final group cool down and stretch.

We always try to ensure the circuit sessions are fun to attend and the lead coaches offer great encouragement and support to all participants. We have regular attendance levels of between 12-20 members many of which attend every week. 

We welcome new members to circuit training.

The regular coaches for these sessions are

Kim Reader  ~  Roy Harvey

If you have any questions please speak to us at club nights on Monday. 

 

 

 

© Wymondham Athletic Club 2008