Lockdown Training (Junior Foundation)

Due to the national lockdown measures currently in place, we can’t train as a group. But, that doesn’t stop us, as coaches, supporting you and doesn’t stop you, as athletes, keeping fit, active and in training so when we get back to training we are all ready to hit the ground running.

We’ll be updating this page weekly with some suggested sessions for you, there will be a session you can do outside, in a park or other public space and a session that you can do at home as an alternative.

When running / training please remember these key guidance and safety points:
– Only run or train with members of your household, your support bubble, or one person from another household outdoors in a public place (maintaining social distancing).

– If you are running in the dark, wear reflective / bright clothing and lights.

– Run in well-lit areas.

– Give priority to pedestrians.

– Have fun and stay safe.

If you have any questions, send them direct to the coaches on email to coaching@darlingtonharriers.com

Week Commencing Monday 23rd November

Outdoor Session:
Warm Up: either the usual dynamic warm up (see bottom of the page if you need a reminder) or a ten minute run.

Main Session: Hill Pyramid
Find a hill (doesn’t need to be too steep, but needs to be at least 50m)
15m Uphill Lunges
15m Uphill Bounds
15m Uphill Broad Jumps

10m Uphill Sprint with Jog Back
20m Uphill Sprint with Jog Back
30m Uphill Sprint with Jog Back
40m Uphill Sprint with Jog Back
50m Uphill Sprint with Jog Back
40m Uphill Sprint with Jog Back
30m Uphill Sprint with Jog Back
20m Uphill Sprint with Jog Back
10m Uphill Sprint with Jog Back

Cool Down: five minute run and usual stretches


At Home Session:
Warm Up: on the spot running steadily (not full speed) for two minutes and 30 seconds of Jumping Jacks

Main Session: Plyometric Circuit
10x Single Leg Squats (on each leg)
10x Explosive Push Ups
10x Toe Touches (opposite hand to toe)
10x Plank Rotation (on each side)
10s Wall Sit
Rest 20s
20x Single Leg Squats (on each leg)
20x Explosive Push Ups
20x Toe Touches (opposite hand to toe)
20x Plank Rotation (on each side)
20s Wall Sit
Rest 30s
30x Single Leg Squats (on each leg)
30x Explosive Push Ups
30x Toe Touches (opposite hand to toe)
30x Plank Rotation (on each side)
30s Wall Sit
Rest 60s
20x Single Leg Squats (on each leg)
20x Explosive Push Ups
20x Toe Touches (opposite hand to toe)
20x Plank Rotation (on each side)
20s Wall Sit
Rest 30s
10x Single Leg Squats (on each leg)
10x Explosive Push Ups
10x Toe Touches (opposite hand to toe)
10x Plank Rotation (on each side)
10s Wall Sit

Cool Down: on the spot slow running and usual stretches


Usual Dynamic Warm Up:
In case you need reminding – this is the normal dynamic warm up that we do at all of our sessions.

Each drill is carried over 30m out and 30m back with no rest between
1. Skips with Arm Rotations (biceps brushing the ears)
2. Side Skips with Arm Swings
3. Skip, Skip, Lunge
4. Carioca (with power steps)
5. Backwards Running (heel up to butt and big kick out)
6. High Skips
7. Skips for Distance
8. 3x Accelerations (walk back)

If you need any support please get in touch with Ste or Andy.