Skills come before volume, which comes before intensity

In News, Run Ready Kids by RunReady


Run Ready Kids

The alignment of our programs – from Run Ready Kids, through development squads and on to our adult recreational, performance and strength groups – emphasizes our commitment to supporting the athlete’s journey at every stage and modelling international best-practice in coaching. Long-term development is our guiding principle.  Our Run Ready Kids program covers the first two stages of our Long Term Athlete Development model:

The Run Ready model – an athlete-centred coaching and training process:

Primary School

  • 5/6 – 8/9 years    FUNdamentals    
    The process of teaching the ABCs begins, with the focus on instilling the importance of play and physical activity as a fun, daily experience.
  • 8/9 – 11/12 years    Learning to Train   
    The focus is now on enhancing and refining the ABCs of physical literacy, while integrating an understanding of the training environment that promotes holistic development of physical, cognitive and emotional skills relevant to sporting participation.

We believe that mechanical (movement) processes should be taught before metabolic (physiological) processes are challenged. We believe that skills come before volume, which comes before intensity. Learn the movements and the requirements of the sport, THEN allow plenty of opportunity to repeat these in a practice environment, THEN create the personal and competitive challenges that require the skills to be executed on demand. And THEN the process is repeated.


What we teach in Run Ready Kids

Warm Up
All sessions incorporate warm up games, drills and activities that assist athletes to develop kinesthetic awareness, movement capacity and physical conditioning. Typically, warm up would utilize chasing/ tagging games, repetitive drills that require good posture and body position and guided running, jumping, hopping and bounding exercises via hoops, sticks, ropes, ladders and hurdles.

Running

  • Starting technique
    How to accelerate effectively and transition from both moving and stationery positions to running
  • Posture & body position
    Proper posture and body position to be able to run effectively
  • Arm & Leg Action
    Positioning and timing of arm and leg movements for efficiency
  • Hurdling
    How to maintain effective running technique between obstacles and hurdle not jump over obstacles
  • Pacing
    How to effectively maintain/manage pace over a distance
  • Relays
    Used as a fun way to engage participants in group activities and races while introducing basic concepts of how to transfer the baton effectively

Jumping

  • Approach
    How to effectively prepare both a stationery and moving body for take-off
  • Take-off
    Technique and body position to take-off for horizontal, vertical, single or repeated jumps
  • Flight
    Controlling the body in the air to maximize height/distance
  • Landing
    How to land safely and effectively to absorb impact, stabilize quickly and prepare for the next movement

Throwing

  • Preparation
    Finding an appropriate position from which to initiate a throw
  • Building momentum
    How to use your legs to help build momentum
  • Delivery
    Proper sequencing and weight transfer to deliver maximum force and accuracy with a throw
  • Follow Through & Recovery
    How to effectively complete the throwing movement and transfer weight

How We Teach It

Example Run Ready Kids sessions
All sessions incorporate warm up games, drills and activities that assist athletes to develop kinesthetic awareness, movement capacity and physical conditioning. Typically, warm up would utilize one or more of: chasing/ tagging games; repetitive drills that require good posture and body position; guided running, jumping, hopping and bounding exercises via hoops, sticks, ropes, ladders and hurdles.

Session 1

  • Run
    Paced runs over short distances (10-60s) that promote rhythm, relaxation and encourage athletes to maintain a consistent pace.
  • Jump
    Introduce take-off and landing competencies

Week 2

  • Run
    Paced runs over longer distances (1 – 3 minutes) that emphasise energy conservation and pace-maintenance, while keeping good posture and relaxed, rhythmical running.
  • Jump
    Introduce hopping and bounding sequences using various games, including fly

Week 3

  • Run
    Introduce starting positions for acceleration including standing, crouching and variations of each as well as change-of- pace running.
  • Throw
    Using different shape and weight medicine balls and soft shot puts, the importance of leg drive is introduced. Team challenge – throw for distance.

 

Read more about our Run Ready Kids Program