MTF Triathlon Kids & Juniors School – Session 2 – The Run

Session Plan “The Run”

MTF World Class Performance Pathway

Skills School DAY 2

Location: Pembroke St. Clara Secondary School – https://goo.gl/maps/vh5Vy8MPSVWNFp927

Fee : €10

Date : 14.1.23

Time : 1.00pm

Application : Apply button below.

Participants: 2006 onwards

• TS2 10 to 11 year old triathletes
• TS3 12 to 13 year old triathletes
• Youth 14 to 16 year old triathletes
• Juniors 16+ triathletes (+ Development Squad)

Timings:

Participants arrive at 1pm

Meet & Greet 1pm/1:15pm ( divide in age groups, safety briefing)

1:15pm start of Skill School sessions

2:00pm break for all participants

2:10pm restart Skills School sessions

3:10 end of Skills School sessions and DEBRIEF

3:15 participants leave the premises

The Skills School “The Run”

Macro Goals

Improve running form

Enhance Stride power, Length. and efficiency

Enhance dynamic flexibility

Prepare you body for fast running

Develop quick leg turnover

Provide general neuromuscular fitness benefits

Strategies & Techniques

Proprioception

Dynamic stretching

Drills

Plyometrics

ABC’s (agility, balance and coordination exercises)

Running Types

• Recovery running
• Base run
• Long run
• Hill repeats
• Fartlek running
• Progression run (sprinting)
• Tempo run

The 3 Principles of running

1. POSE
2. FALL
3. PULL