28/05/2026
It’s been 5 weeks already, and honestly, it has been an absolute pleasure coaching your children so far.
One thing I wanted to highlight is that although this is considered the “senior” group at athletics, some of the athletes are still very young (including a few 9-year-olds). Whether an athlete trains with juniors or seniors is always based on their own choice, comfort, readiness, and my judgement regarding whether the environment and level of demand are appropriate for them.
Over these first 5 weeks, the main aim has been to really dial into the basics.
And to be honest — the basics will always remain the priority, no matter how experienced or advanced an athlete becomes. The only thing that changes over time is the intensity, sharpness, coordination, and quality with which those basics are performed.
Some of the key components we’ve been working on include:
• posture and body positioning (“straight to the sky”)
• forefoot strike mechanics in sprinting
• full foot contact for jumping take-offs
• ankle stiffness and reactive strength (“hammer and raise”)
• front-side sprint mechanics
• understanding the difference between acceleration and high-velocity sprinting
• posture and positioning through the trunk, hips, knees, and ankles during long jump and triple jump
• rhythm, coordination, force application, and body awareness
You may have also noticed that we incorporate quite a lot of plyometric work (jumping, hopping, bounding, medicine ball throws etc.) early in sessions, followed by strength exercises towards the end.
I am a huge believer in exposing children and adolescents to both plyometric and strength training in an age-appropriate and well-supervised manner.
From both the available evidence and my own coaching experience over the last 10+ years, these qualities are incredibly important for developing:
• coordination
• balance and body control
• resilience and robustness
• force and power production
• landing mechanics
• sprinting and jumping ability
• confidence in movement
And importantly — these qualities often transfer positively into many other sports and activities, including field sports and even distance running.
So don’t be surprised if you start noticing positive changes outside of athletics as well.
A few simple things the athletes can practice at home:
• pogo hops
• high knees
• A-skips
• planks
• push-ups
• calf raises
Consistency with small things makes a massive difference over time.
If any athlete is particularly interested in doing some additional strength work at home, please come and see me. I’m more than happy to help organise a simple progressive exercise calendar/program suitable for home.
Over the coming weeks, we will continue hammering the basics while gradually increasing exposure to:
• longer sprint distances
• more full jump practice
• rhythm and approach work
• speed and force expression under slightly higher demands
Technical efficiency will always remain one of my biggest priorities.
Please also remember:
I coach humans first and athletes second.
My priority will always be to:
• support their health and wellbeing
• help them develop confidence and resilience
• build long-term enjoyment and love for movement
• create an environment they want to come back to
• support those who wish to pursue higher performance pathways
I genuinely appreciate the support, trust, and positivity from families so far.
I’m always happy to answer questions, discuss concerns, or hear suggestions. Constructive feedback is always welcomed with an open mind and open heart.
And lastly — I’d encourage everyone to start looking through the upcoming competition schedule over the next few months. Competition exposure can be a fantastic learning experience when approached with the right mindset.
Thank you again for the last 5 weeks. Looking forward to what’s ahead.
