Dear Parent/Carer and Junior member
We hope you are all well and enjoying the summer break. We are starting to look at and are planning the reopening of our Junior section but we are unable to give an exact return date due to the continued closure of the Werrington Sports Centre. Peterborough City Council have said that it will be sometime in September and we believe that for Juniors to resume we must have access to the centre to allow us to discharge our duty of care to your children. As soon as that date is confirmed then we will contact you again about the resumption of Werrington Joggers Juniors.The lockdown and coronavirus will have affected us all differently, some individuals may have exercised more/less or hardly at all during lockdown and this is fine and is expected as we all have coped with this pandemic in our own way.
With this in mind,we as a coaching team thought it might be useful to give a generalised exercise plan to help increase your child’s fitness levels. This is not mandatory and is only provided as guidance.
Week1
Level of Fitness
Suggested training plan
No sport during lock down
Twice a week
Walk for 10 minutes as a warm up then
Run for 5 mins, walk for 2 mins and repeat the run walk 3 times
Walk for 10 minutes as a cool down
Static stretches
Core exercises 4 times a week – see below
Exercising once a week or
just going for walks
Twice a week
Walk for 10 minutes as a warm up then
Run for 5 mins, walk for 2 mins (recovery time) and repeat the run walk 5 times
Walk for 10 minutes as a cool down
Static stretches
if your child finds this really easy then reduce the 2 minute recovery walk to 1 minute
Core exercises 4 times a week see below
2 – 3 days exercising or more
Continue their normal exercise programme but add in the core exercises below 4 times a week
Also remember to start incorporating drills in before your runs and static stretches afterwards
Building a strong core is a key part to all exercise but especially running.
Core Exercises for all
Planks
Squats
Lunges
20 seconds
5
5
Week2
Level of Fitness
No sport during lock down
Twice a week
Walk for 10 minutes as a warm up then
Run for 5 mins, walk for 2 mins and repeat the run walk 3 times
Walk for 10 minutes as a cool down
Static stretches
Core exercises 4 times a week – see below
Exercising once a week or
just going for walks
Twice a week
Walk for 10 minutes as a warm up then
Run for 5 mins, walk for 2 mins (recovery time) and repeat the run walk 5 times
Walk for 10 minutes as a cool down
Static stretches
if your child finds this really easy then reduce the 2 minute recovery walk to 1 minute
Core exercises 4 times a week see below
2 – 3 days exercising or more
Continue their normal exercise programme but add in the core exercises below 4 times a week
Also remember to start incorporating drills in before your runs and static stretches afterwards
Building a strong core is a key part to all exercise but especially running.
Core Exercises for all
Planks
Squats
Lunges
20 seconds
5
5
If you have any questions regarding the above, please do not hesitate to email me back using the following email address – richardson57@ntlworld.com or call me on 07732 407070.
Many thanks
Louise Richardson
Werrington Joggers
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