Athletics / Track and Field at Home for Junior Athletes
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Athletics / Track and Field at Home for Junior Athletes

Build a great base of speed, fitness and basic skills for all types of athletic event.
0.0 (0 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
4 students enrolled
Created by Momentum Sports
Last updated 5/2020
Price: $39.99
30-Day Money-Back Guarantee
This course includes
  • 1 hour on-demand video
  • 38 articles
  • Full lifetime access
  • Access on mobile and TV
  • Assignments
  • Certificate of Completion
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What you'll learn
  • How to train for athletics from home in a variety of events, so junior athletes are ready to take their performance to a track when appropriate.
  • No - except being healthy and keen

In this course we introduce skills for every athletics event - including all the running, jumping and throwing events.  

Learn to sprint start, how to improve you top speed, get better fitness, hold a pole vault, do some hurdle exercises, throw a shot putt and lots more. 

The content of the course will provide content for about 2-3 months of athletics activities with the athlete training twice a week and provide any youngster with a great start in this fantastic sport. 

Each event has skills we can learn at home or in a small area (eg a local park). 

The equipment needed will all be stuff from around the house (eg. a broomhandle).

Who this course is for:
  • Junior athletes from the ages of 6 to 18
Course content
Expand all 57 lectures 01:42:53
+ Warm Up.
4 lectures 14:36

Warm up - What's the point?

A warm up is really important because it eases the body into exercises. You should never go straight into a max effort run, sprint, jump or throw - it's just not good practice and can be dangerous. You can injury yourself, or even others around you, by not warming up. This lesson will detail how to do it properly and help you get ready to design your own warm up.

The basic structure

A warm up needs to do a few things.

- Increase heart rate.

- 'Activate' and 'mobilise' the body. This just means getting the muscles ready to work.

- Practice technique

Why do we need to increase heart rate?

A bit of physiology 101.

The heart pumps blood around the body (although hopefully you knew that already). The more it pumps, the more blood goes around the body. This can be really useful because our muscles really, really need blood. Blood is important because it carries oxygen. Oxygen helps the muscles to create energy, otherwise known as respiration. We aren't going to go into the details, we'll leave that to the biology teachers. But that's basics.

Increase heart rate -> Increases blood supply to muscles -> Increases oxygen in muscles = muscles ready to run!

How do we increase the heart rate?

It's really easy. Just work the muscles, and the muscles will ask the heart to pump harder. This can just be a jog, running on the spot, skipping, star jumps... the list goes on However, it's really important not to ask for too much too quickly - this is how we get injured. If you do a 100m sprint with no warm up, the muscles aren't ready and can tear.

Activate and Mobilise

This simply means preparing the muscles for running and exerting lots of force. Activation and mobilisation is done by dynamic movements and not by static stretching.

Static stretching - a movement where the muscle is placed in the same position for an extended amount of time.

Dynamic movements - a movement involving movement of the whole joint and moving the muscles through its whole range.

Static stretches will decrease how much force we can produce and will not prepare the body. Don't get us wrong - static stretches can be useful. In the cool down, we use static stretches for 15-20 seconds to calm the muscles down before finishing. They are also amazing for increase flexibility, however this needs to be done at a separate time and not in the warm up.

An Active Warm Up

Now is the time to watch the next two videos on An Active Warm Up and Warm Up - Indoors to see how we warm up for athletics and how it is also possible to do inside. Hopefully you now understand why it is called an "active" warm up (it's because we are activating!).

You'll notice all the movements are dynamic, increasing the heart rate and always practicing good technique.

Practicing Technique

See the next lecture on Running Drills - what are they for? to understand why we use running drills and strides.

Warming Up - What's the point?
Running Drills - what are they for?
We want you to produce your own warm-up using the information and videos above. You can then use this for all the other sessions you do on this course, making it much more personalised and memorable. Why not think about your favourite event(s) and build it around that?
Design your own warm up using the exercises from the videos above.
1 question
What is a Warm Up for?
6 questions
+ Cooling Down
2 lectures 03:47
Why we need to cool down.
Short Cool Down Routine to Follow

A quiz to test your knowledge on a cool down.

Cool Down
1 question
+ Sprint Training Part 1 - Improving Top speed.
5 lectures 06:25
Introduction to Sprints

How to adapt a warm up with sprint-specific exercises.

Warm up - Sprints

A mini-session enables us to focus on a small technique detail or component of fitness without having to worry about being tired from the main session.

Mini-session - Improving top speed technique

A sprint session that focuses on max velocity technique. Includes all the details of the space needed, sets and reps, rests and includes some technical points to focus on.

Main Session - Flying 30s
Cool Down

Testing your knowledge on top speed technique from the lesson.

Improving our top speed
3 questions
+ Sprint Training Part 2 - Starts
8 lectures 15:25
Warm Up - Sprint Starts
What are the tyes of starts that we can use?
How to do a Standing Start

Have a look at this video and then try to practice the set up for yourself.

Concentrate on making sure you measure back properly and keep the body positions shown at each step of the way.

Learn which way round to have your feet - if in doubt we normally have our "ball kicking foot" at the back.

How to do a Crouch Start
How to do a 3-point Start
Mini-session - Testing Reactivity
Main Session - Starts
Cool Down

Testing your knowledge on the types of starts in this lesson.

5 questions
+ Sprint Training part 3 - Hurdles
6 lectures 09:26
Warm Up - Sprint Hurdles

Today's mini-session is based off these drills.

Mini-session - Hurdle drills
Mini-session - Mobility
Main Session pt. 1 - Practicing Stride Pattern
Main Session pt. 2 - Speed
Cool Down

Testing your knowledge on the lead and trail leg technique that we have learnt in this lesson.

4 questions
+ Sprint Training part 4 - Relay Practice
4 lectures 05:30
Relay Practice
The 3 Types of Change-over
Cool Down

Testing your knowledge on the 3 types of relay change-overs.

2 questions
+ Middle Distance Running
6 lectures 10:00
Warm Up - Endurance
Mini-session - Foot Drills
Foot Drills Video

An endurance session to test your aerobic capacity. Adjustable for all ages and abilities.

Main Session - Endurance
Running Metaphors - How To Run Properly
Cool Down

Testing your knowledge on endurance training and how it is different to sprinting.

2 questions
+ Jumps Training
7 lectures 14:55
Warm Up - Jumps
Mini-session - Learning Tiggers

How we can adapt our training to get the same effect from long jumping on the track.

Long Jump
High Jump
Triple Jump
Pole Vault
Cool Down

Testing your knowledge about plyometrics and all 4 of the different jumps

7 questions
+ Throws Training
7 lectures 10:52
What Does It Take to be a Good Thrower?
Warm Up & Mini-session - Throws
Shot Put
Cool down

Testing your knowledge about all 4 throws.

5 questions