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Note: Groundsmen do not like shots being thrown in the middle of an oval
where they can damage the ground. Be careful where you set up.
Equipment: At least 15 tennis balls, plenty of markers. Stop watch. Pacing chart.
Set up: Shot circle with markers and tennis balls. 100m & 200m marked out.
Warm up: 1) Wrist wrestle (Wensor book), stretch arms, 2) sit cross legged, arms
folded on ground, sit up and stand up 3 times, stretch arms 3) In teams
of 6-8 sit down, link arms in a line, 10 sit ups, race other teams, stretch
arms 4) Same teams, back to back, sit down stand up 5 times. 5)
Partner push, hands on others shoulders, face each other, push back.
Stretch arms.
Activity 1: In groups of 3 watch each other run over 50m slowly and coach each
other.
Activity 2: Look at pacing chart. Work out a pace that might be suitable for you for
800m or 1500m. What do you have to do for 100m at 800 or 1500
pace? Have a practice. Get one person to time and then swap over. See
how close you can get to that time. Attempt the same at 200m.
Discussion: Types of training for middle and distance running: Long slow runs,
aerobic runs of various paces, slow through to fast, threshold runs
fartleks, pacing sessions, interval sessions, speed, strength, hill runs.