Angie Petty Fitness and Run Coach

11/07/2021

BOUNDING:

Was just filming this for one of our athletes (hence why I wasn't in running gear) 🏃‍♀️🏃‍♂️🏃‍♀️ then thought I'd post it here as it's an important running drill.

Why: Bounding is a plyometric exercise and helps strengthen all the muscles in your lower legs while improving power, stability and running economy.

How: Exaggerating the running stride, launch yourself forward off one leg, driving the other knee up to waist level while keeping your back leg straight.

Aim for a one second pause before landing softly on the ball of your other foot.

When your foot hits the ground, launch yourself forward again in the same way. The arm opposite your lead leg should swing forward for added momentum.

Generally start this over 30-meter reps, progressing to 50-meter reps as you build strength and coordination.

For added benefit do this drill on a gradual incline.

Enjoy 🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️

24/06/2021

Awesome but very wet weekend up in Hawera at the New Zealand Secondary School Cross Country Champs in the weekend.

Tough weekend with 5 members of the squad going into it sick but that is sport sometimes.

Massive well done to these athletes on top 20:

•Daniel Prescott on 3rd in the Junior Boys 4km
•Cooper Wightman 5th in the Year 9 Boys 3km
•Elspeth McGuinness 13th in the Junior Girls 3km
•Georgia-Rose Dawson 17th in the Senior Girls 4km

Also big congrats to:

Sophie Maxwell, Lucy Wheeler 2nd in the Year 9 Girls 2km relay

Daniel and Josh Loose 2nd in the Junior Boys Relay

Tough day out there for some of the squad, but we all have off days and I know they'll come back stronger! Well done to everyone for doing their best!

🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️🏃‍♀️

24/05/2021

Sam and I put a lot of work behind the scenes into our coaching systems 💪💪

Although we coach some young athletes, those under highschool age are only coming to 1 or 2 sessions per week and doing a lot less than the older children, with barely any other training through the week- maybe a very short jog on their own one day or another sport on other days. Keeping it fun!

Those at highschool have structured training (2 sessions with us plus some easy runs set for other days, some mixing it up with other sports) but still low mileage and lots of rest days as and the amount of reps suitable for their age. As they get older we slowly increase it...

We base our training around a large amount of research and experience from our own running, other coaches, courses, and training structures from all around the world where the primary aim is to help young people love the sport, and continue to improve as they get older!!

We don't want 15 year old superstars who burn out and stop running, we want the athletes to continue running well into their senior years and love their journey along the way, reaching their dreams and goals!!

We are so thankful to have Kelsey Barrett help us coach and to be able to help so many amazing athletes reach their dreams!! 🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️🏃‍♀️

11/05/2021

Amazing day at Canterbuy Secondary School Road Race today!!!!

Heaps of amazing results by the team including the following top 5 placings :
🥇 Cooper Wightman Year 9 Boys
🥇 Elspeth McGuinness U16 Girls
🥇Kiera Hall U19 Girls
🥈Hannah Hughes U16 Girls
🥉 Alyssa Bucan Year 9 Girls
4th Daniel Prescott U16 Boys
5th Adam MacFarlane Year 9 Boys
5th Georgia Dawson U19 Girls

Also lots of personal bests and gutsy races.. some of the athletes were dissapointed with their races but it's still not long since their end of summer season break and I know they'll come back stronger!!

Special mention to Elspeth who was winning so many races as a 13 year old then had a really tough year with low iron last year but has persevered through this challenge and come out the other side, back to her best and even better! Lots more to come! She really has shown resilience and I am so proud of her!!!

19/04/2021

Farewell to one of our very first athletes tonight- the lovely Bea!

She joined us right from the start almost 2 years ago, and is now moving down to Invercargill with her family! 🏘️

Bea has been remarkable to watch over the last 2 years. When she first joined us in May 2019 she hadn't really ever done running before. But right from the start, Bea worked so hard and started improving bit by bit.

Her first 1500m in training was around 8:16 and she wouldn't have gone much faster in a race.

Fast forward 16 months and a lot of hard work, she joins a club and starts Interclub athletics in the 12 year old grade. Bea then ran a 6:18 1500 last October, getting faster every week until she finished the season with a 5:34 1500m. Her first 800m was 3:34, getting down to 2:44 by the end of the season. 400 went from 1:25 to 1:12.

She got personal bests almost every week and made the New Zealand Inter Provincial team, representing Canterbury!!! She also broke her club record in the race walk.

What I also really admire Bea is about her loving personality. She is kind to everyone she meets and so encouraging!

Bea doesn't have Facebook but hopefully she will see this post because we are so proud of her and going to miss you so much Bea! You have made so many friends too, I'm sure many will be friends for life!

All the best for your next chapter and we look forward to following your progress!!!

20/03/2021

Amazing results from the Canterbury Secondary School Champs today and a couple of 3000m race final results from Tuesday 💪💪💪

I need to get more photos with the boys and the other girls, they did amazing too!!!

Listed below are the individual track events (not field, as we only coach track and I don't want to miss anything). This list also does not include relays, we had some amazing results in the relays too!!

Lots of personal bests too WOOOHOOO we are so proud of everyone!!

Kiera 1st U16 800m RECORD 2:12.18, 1st U16 1500m
Cooper 1st u14 800m 1st u14 1500m
Sam 1st U15 800m, 2nd u15 400m
Daniel 1st U15 3000m, 2nd U15 1500m
Olivia 1st U16G 300mH, 4th U16 400m
Izzy 2nd U19 800m, 4th U19 1500m
Alyssa 2nd U14 800m, 4th U14 1500m
Rosaria 2nd U16 800m
Sequoya 2nd U19 3000m
Georgia 2nd U19 1500m
Alex 3rd U16 400m
Tahlia 3rd U14 800m, 5th U14 1500m
Lucy 4th U14 3000m, 9th U14 1500m
Paris 4th U19 800m
Ella 5th U19 800m
Bea 7th U14 80mH, 15th U14 1500m
Aidan U14 1500m SB
Georgina U14 1500m PB

So proud of all of these athletes! Bring on South Islands in 3 weeks time 🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️

28/02/2021

I'm really bad at saying no so thought I'd post this here.

Hey friends!

Sam and I would like to announce that our training group is now at full capacity except for the possibility of room for 2 boys between the ages of 13 and 18.

We have grown super fast over the last 9 months especially and are very thankful for each athlete we coach.

We will not be taking anymore girls in the mean time. We have more girls than guys and have a large group.

We really want to be able to keep up a high quality of coaching, hence why we are limiting numbers. We may have space in the future. We will have a waiting list.

We are so grateful for all of our amazing athletes and are looking forward to the journey ahead!

Ps not the whole squad are in this photo.

16/02/2021

Find joy in every day 💕

14/12/2020

A snippet of today's chest and tris workout 💪

21/11/2020

Come join us next week! 💪

Another great circuit training session at Northwood Park this week!

From tricep dips, to overhead lunges, to kettle bell swings and shoulder flies. A great mix of 14 different stations today. 40 seconds on, 20 seconds off for the first set, then 30 seconds on 10 seconds off for the next set.

Message us if you want to come along next week or just turn up!

20/11/2020

"Success isn’t always about ‘Greatness’, it’s about consistency. Consistent, hard work gains success. Greatness will come."
Dwayne Johnson

Kelsey is smashing it and working hard to reach her goals!! 💪 Our dog Tux was supporting her from the window today ❤️