Category Archives: General

4x100m – England on Penalties

Great Britain 4x100m Relay at the Beijing World Championships 2015

I know it’s a football reference, and I haven’t watched a football match for many years, but the GB relay team has the same air of inevitability about it that an England Penalty shoot-out had. You just knew. It didn’t matter what your hopes were. You just knew.

Read the rest of the article on speed here:

Justin Gatlin – The Man No-One Wanted to Win

Here’s a speed article I wrote

The Man No-One Wanted to Win

Well, okay.

There was one person who wanted him to win, discounting the non-haters.

Justin Gatlin wanted Justin Gatlin to win.

Gatlin doesn’t understand why people hate him. People don’t understand why Gatlin is unrepentant and expects people to like him. In other words, they don’t understand why he doesn’t understand. I’ll try and clear it up for both parties with some biased pseudo-psychology.

Read more in the link below:

Seb Coe- The First 100 Days

Here’s a post I made on speed

Seb Coe is at a crossroads.

What should have been the role he was born for, the IAAF presidency, he has instead inherited a poisoned chalice. The 2016 Olympics could be the most pivotal for track and field athletics in its history. The Russian systemic doping and the IAAF blood doping scandals, coupled with”The Justin Gatlin” situation have come together to create a perfect storm.

Click the link below to read more.

Training Plan 2014/15 Season

This is a draft training plan. It gives Lucy, Jenny, Nathan, Sutts and I something to hang our hat on and you guys have an indication of what’s coming up and how it fits together. However, it is flexible. we will change things based on weather, conditions, how we think you’re progressing, if he coaches have an issue or need a session off and so on.

The plan goes to Xmas so you will need to scroll from left to right to see the whole plan.

Inspiration: The Road Ahead

I listened to a TED talk by John Wooden, who was a legendary basketball coach.

You can find the talk here, it’s definitely worth 18 minutes of your life:

In it he recites a poem by a basketball umpire, George Moriarty which is equally inspirational. Read it and absorb:

Sometimes I think the fates must grin as we denounce them and insist,
The only reason we can’t win is the fates themselves have missed.
Yet, there lives on the ancient claim – we win or lose within ourselves,
The shining trophies on our shelves can never win tomorrow’s game.

So you and I know deeper down there is a chance to win the crown,
But when we fail to give our best, we simply haven’t met the test
Of giving all and saving none until the game is really won.
Of showing what is meant by grit, of fighting on when others quit,

Of playing through not letting up, it’s bearing down that wins the cup.
Of taking it and taking more until we gain the winning score,
Of dreaming there’s a goal ahead, of hoping when our dreams are dead,
Of praying when our hopes have fled. Yet, losing, not afraid to fall,

If bravely we have given all, for who can ask more of a man
than giving all, it seems to me, is not so far from – Victory.
And so the fates are seldom wrong, no matter how they twist and wind,

It’s you and I who make our fates, we open up or close the gates,
On the Road Ahead or the Road Behind.


Sprint Training: Beast Camp is Over for another year

Beast camp is over for another year. The last session was a good one and probably the hardest one we have done, as intended.

Obviously there are a lot of you and only three of us coaches. Jenny and I will continue to coach the sprint training and the sprinters and Lucy will continue with the hurdlers.


Sprint Training

We are going to work slightly differently this year. All the hurdlers will be drawn from the sprint group. The quantity of hurdling will be lower, but the quality will be higher for two reasons.

1. Lucy will be focusing on a smaller group of hurdlers at any one time.

2. The hurdlers will be learning to sprint between the times Lucy is teaching them to hurdle.

A second change is that Aishlen Taylor will be coaching the multi event group. This will include all under 15s barring a few exceptions. This group will be coached in conjunction with the other event group coaches, but the training programme and lead coach for this group will be Ash.

The remainder of the sprint group will be split into two sections over the winter.  Although there will be some individual differences within this, the general principles will be as follows:

Group 1 will have the highest physical training load with 8 sessions planned per week. This will include a prescribed weights programme and additional home based conditioning sessions. The track sessions will be more technical and more time based. Because of the training load, these athletes will be monitored by Nathan Cobern of SP Therapists to detect possible injury.

Group 2 will have a lower training load. The Monday conditioning and Saturday track sessions will be optional as will the home sessions, although all will be welcome to participate. The track sessions for this group will be preparation and volume based.

All groups will do some form of hurdle training. This will not mean anyone is thrown into 10 flights of the 110m hurdles in any sessions. This will involve learning the movement patterns through drills, learning the rhythm of hurdling by using the micro hurdles and so on.

All groups will warm up together and therefore will be together for over half of the session.

Monday evening training will be at Bishop Wordsworth School with Mike Godddard from 7-8pm starting on 12 October. More detail can be found here:


Based on the output of Craig Pickering‘s session, we will focus on front side mechanics this year. This means two things:

1. The warm ups and drills will be specifically geared to front side mechanics and/or reducing backside mechanics.

2. Each session will involve “Pipe Runs”. This means that the build-ups at the end of each warm up will be run holding a plastic pipe behind the neck, to take the arms out of the movements. This is the drill we have designed to modify the front side mechanics, learned from Olympic Triple Jumper Kenta’a Bell.


There will be a lot of skipping this year. It will be specified in the home sessions (so you will need your own skipping ropes) and it will be in every warm up. The benefit of skipping is that it increases lower leg stiffness and this in turn reduces ground contact time and force production.

We are all looking forward to a great season. The full training plan will be posted over the weekend for the next 12 weeks.

(Fun) Wisdom Quotes from Last Night’s Beast Camp

cropped-newlogo4-e1380690978532.jpgLast night’s session was pretty epic.

Wisdom Quotes

Here are some of the motivational words of unwisdom that were shouted at you during training. Feel free to steal them and reuse them:

Second is just first loser.

Pain is just weakness leaving the body.

Sweat is just your fat crying.

Pain is temporary, quitting lasts forever.

Once it gets really tough, push harder, go faster. It makes it feel easier because it’s a mental trick.

Don’t worry about education. Who ever got anywhere with education. Focus on your sport!

Don’t let your body tell you you’re weak.  Own it.


PNF Stretching

Proprioceptive Neuromuscular Facilitation – pnf -stretching involves applying an isometric contraction against the stretch to invoke a greater relaxation response and thus enable further ROM to be reached. The protocol is to take the stretch to the initial end point and hold that position. After about 20 seconds, the athlete opposes the position with a strong 10-second isometric contraction pushing against the partner or obstacle. The athlete then relaxes, breathes out, and the stretching muscle should relax, allowing the stretch to be taken it further. This is repeated 3 times.

Protocol is to start from core and work out and to work in opposing muscle groups (ie hamstrings, then quads)


Please read the pdf below for full details of the stretching protocol

Download (PDF, 454KB)



Success Attitude – This is what it looks like

Success Attitude

Watch this. If you want to be successful this is how you should sound. This kid is 17 years old and has a success attitude.

He will be successful. It might not be at football. It will be at something.

Find your successful attitude with The Sports Motivation Master Plan

Training Schedule: Beast Camp

Training Schedule for this week:

City of Salisbury A and RC Sprint Team Beast Camp training schedule for week 22 September to 28 September.

Monday: 6pm at Hudson’s field. Meet at Car park.

Tuesday: 6:30pm at the track

Thursday: 6:30pm at the track

Saturday: 10:30am at the track

Further updates at

training schedule