Hi Parents
Social distancing is very important so do not exercise in areas which are busy.
Please check current government Guidelines regarding isolation. We know it will be at least individual households (Brothers and sisters, 2m from anyone) not friends. If your lucky enough to have a garden use it. Today your almost certainly need a public space. If the area isn’t quiet go home. I know that’s sad but we all know why.
Allocated Time 1 to 1 ½ Hrs and say its happening every Tuesday and Thursday
Equipment Required Today
2 Cones (Use some bright jumpers/cloths if unavailable or anything that’s softish and bright)
A football.
Some tennis balls.
Water Bottles
Location
Somewhere dry outside or inside (lounge?)
A park or area with 30/40m.
Put on training clothes so you look like a coach
Todays Training
It’s throws. This leads practice techniques in Javelin.
Warm up.
This normally would be a game but as we can’t try this
Before leaving the house
Stretches. We’ll use the same routine as session 2 (have a look at the facebook page for images of these stretches)

Strength and Conditioning
Sit Ups x10
Plank 10 sec
Leg lifts (on their back) legs 15cm (6”), 30cm (12”) 10 sec
Burpsee x10
Focus on how it looks not speed. They always want to go fast
Get the kid to run around a square 10m x 10m (a large stride is a good enough for a metre). Shout every lap or so
Outside
(10 minutes) shorten if they look very tired lengthen if they look bright and are talking all the time
• Touch the ground
• Jump
• Reverse (swap direction)
• Like a train
• Backwards
• Forward Roll (dry and on grass only)
• Hop left leg
• Hop right leg
• March
You can mix it up and invent things these are not prescriptive instructions
Have a drink and talk (2 minutes)
Drills
• Lunges
• High Knees
• Pony Steps (Prancing). Don’t do if you have an audience as they will embarrass easily
• Jump For height
Have a drink and talk (2 minutes)
Now lets get the throws.
Ideally watch the video link below Stage 1 (Red Challenge). This is a useful site for all of us so if you prefer to do something else “Just Do It”
http://ucoach.com/resources/athletics-365/athletics-365-section-23-challenges
Demonstrate a standing two handed overarm throw, bending then extending the arms at the elbows (Football Throw).
Repeat this for 5 to 10 minutes. Measure the distance they throw if it’s a good one in strides (1m =1 large stride)
Demonstrate a standing single handed overarm ‘Tennis Ball Throw’, extending the arm at the elbow, with visual follow through.
The more balls you have the better. Get them to fetch the balls
Repeat this for 5 to 10 minutes. Measure the distance they throw if it’s a good one in strides (1m =1 large stride)
Timing on this is difficult because you’ll only have 1 or 2 children. Show the video and praise where your child is doing well. Be honest but if its required only give one thing to improve.
Try it your self and ask them to tell you what you did right and then what you did wrong.
Cool down
Set up circle of 10 strides by 20 strides and have the jog slowly round. After 10 laps slowdown to walk. After 10 laps walking stop
Stretches