General Advice

• all formal club/group training sessions are cancelled for the time being
• recognise the importance of all participants continuing to be physically active during this time, in safe and appropriate environments keeping in mind the latest advice from the Scottish Government and Scottish Athletics.
• With schools closed and social distancing becoming increasingly important, keeping ourselves healthy, motivated and active is more of a challenge.
• The World Health Organisation (WHO) recommends that:
  • Children and youths aged 5–17 should accumulate at least 60 minutes of moderate- to vigorous-intensity physical activity daily
  • Amounts of physical activity greater than 60 minutes provide additional health benefits
  • Most of the daily physical activity should be aerobic.  Vigorous-intensity activities should be incorporated, including those that strengthen muscle and bone, at least 3 times per week.

Under 11 Programme

• The Body Coach Workouts – daily live fitness workouts each weekday at 9am.  Aimed at children. Various other workouts/exercises aimed at variety of abilities. https://www.youtube.com/user/thebodycoach1

• There are numerous Apps, YouTube videos and websites that will help parents e.g. https://d22mrp1h7mecyi.cloudfront.net/2018/10/Athletics-365-Challenges-and-Curriculum-PDF-771KB.pdf

https://apps.apple.com/gb/app/bleep-test-lite/id428100189  This App is free but remember to record your performance.

• Remember if running with a family member do so in a safe environment and limit your running to a maximum of 15 minutes

Here are some other suggestions for training indoors or the garden which of course depends on the space available:

• Warm Up Jogging on the Spot
• All the normal drills but do them twice
• Include Walking Squats with sideways turn over a few metres
• Skipping ropes – How many skips can you do in 30secs /45 secs /1min etc
  (You will just get so much better each time you try it)
• Step ups (30secs / 45secs /I min standing upright, counting number of step ups per interval using indoor stairs or outside stairs if you can.

Sprint Development – Coaches Jason Pender, Janice Ross, Richard Farquhar

• Create a programme of conditioning exercises using the examples Jason has published on the club Facebook page.  You should always warm up first typically doing the first set at an easier pace before attempting repeated sets.  Exercise twice per week using the conditioning exercises.
• Also, twice per week complete a sprint programme as indicated on the club Facebook page. This should be done in a safe environment ON YOUR OWN or with family member who is living in the same house.

Senior/Junior Sprint Group – Coaches Ricky Miell, Alasdair Barker

• Athletes are receiving programmes from Alasdair/Ricky
• Ricky and Alasdair have set up WhatsApp groups for sprinters with recommended sessions; and will make these available on the Facebook page.  Anyone who wishes to join the WhatsApp groups please email your phone number to Ricky (rickymiell@btinternet.com) or Alasdair (alasdair.barker@googlemail.com)
• The running sessions should be done in a safe environment following current guidelines.

Please note athletes U18 must have permission from parents to join, who can also join the group.

Under 13 Boys Endurance

• Start a programme of conditioning exercises. These will be published on the website or are available through various Apps or YouTube videos. See above
• Run 3 to 4 times per week for between 15 and 20 minutes. This should be done in a safe environment on your own or with family member living in the same house.

Under 15 Boys Endurance – Coach Conor Thomson

• Athletes have received a programme from Conor
• The running programme should be done in a safe environment on your own or with family member living in the same house.

Under 17 Boys/Senior Endurance – Coach Robert Hawkins

• Athletes have received a programme from Robert
• The running programme should be done in a safe environment on your own or with family member living in the same house.

Girls Endurance – Coaches Arthur Smith, Alan Craig, Eleanor McNicol

• Athletes are currently in transition after the National Young Athlete Road Races
• When contacted follow the programme as laid out by your coaches
• The running programme should be done in a safe environment on your own or with family members living in the same house.

Senior Road Runners – Lead Runner Donald Petrie

• All training sessions should be done in a safe manner following all current guidelines on un-necessary travelling, social distancing and any other guidelines which may be published.
• Try and follow the published sessions where possible.  Note that it can be harder doing the session on your own instead of in a group.
• Incorporate long runs, tempo runs, hill reps and recovery run in to your schedule.  Try and run off-road if possible, to reduce the chance of injury.
• Ensure you warm up properly before any run, especially the interval sessions.  Also look at appropriate strength and conditioning exercises.

Throws Group – Coach Jim Green

• Jim has set up a WhatsApp group for Throws and will make training videos available.  If anyone wants to join the group, please email Jim their phone number. (jim.green1@btinternet.com)