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Here
be ... not dragons, but Mike & Frank's Weekly
Coaching Schedule & Availability for
Little Athletics at Knox Park! And some other random inspirational
& informational tidbits.
See the latest Weekly
Schedule below by clicking here
See some Throws Coaching
& Parents Resources here
See some Throws movies
here
Mike Donato (0414
888 563) & Frank Bathgate (0414 515 153) are
Coaches at Knox.
Frank coaches Discus, Shotput & Javelin
Mike coaches
Discus, Shotput, Javelin, Hammer, Multi-Event & is the Strength & Conditioning coach for Knox.
Mike Coaching
Days/Times 2008 Aug-Dec (Relay season). 2009 to be advised ...
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Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Relays |
4:30-5:30pm |
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5:30-6:30pm |
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Multi |
5:30-7:00pm |
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6:30-7:30pm |
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Gym |
7:00-8:30pm |
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7:30-8:30pm |
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AFL |
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Throws |
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9:00am -midday |
Frank Coaching Days/Times 2008-2009 T&F Season.
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Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Throws |
5:00-6:30pm |
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5:00-6:30pm |
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10:00-11:30am |
Throws Coaching
These sessions, which
are open to all
athletes, start with a warm up and progressively go through agility & balance
drills, throwing exercises and practice, strength conditioning, stretching & finally
a warm down. Sessions will help athletes advance their throwing ability
in all throwing events. Athletes
who commit to come to training regularly will be given a Throws specific
training program to follow.
Multi-Event Coaching
Multi-event coaching involves 60 or 90 minutes of training broken up into three roughly equal parts. The first part is warmup, basic strength & conditioning, agility, throwing, running & jumping fundamentals. The 2nd & 3rd parts are rotated amongst discus, long jump, sprints and some endurance running. This training is focused towards all around athletic abilities and for those who are competing - the State Multi-Event Championships. For junior athletes in Little Athletics this involves 5 events : Long Jump, 100m, 80m Hurdles, Discus and 800m. Mike doesn't do hurdles - see Steve Cowburn's hurdles team for hurdles training on Tue & Thu.
Strength & Conditioning
Gym places are currently full as demand is very high and Mike is the only qualified coach. Priority of places is in the following order - throwers, then sprinters/jumpers and finally endurance runners. Strength & conditioning programs can be prepared for athletes or other coaches if required. Programs are more specific than those normally found in gyms and are focused on functional sporting performance for junior sports. For more information about resistance training at Knox pls see here. Resistance training is only for older junior athletes aged 12 and older.
AFL
This typically caters to older athletes who in addition to competing at Little Aths in Summer also play AFL in winter. This covers sprints, agility, basic plyometrics, strength & conditioning, stretching & some endurance work all with an emphasis towards improving athletic abilities specifically for Aussie Rules. In fact the training is relevant for most team sports - soccer, netball, hockey, etc.
Famous
Quotes
: (see some more sporting / famous quotes here)
"If
you're going through hell, keep going." - Sir
Winston Churchill
"It
is not the critic who counts; not the man who points out how the
strong man stumbles, or where the doer of deeds could have done them
better. The credit belongs to the man in the arena, whose face is
marred by dust and sweat and blood; who strives valiantly...Who knows
the great enthusiams, the great devotions; who spends himself in
a worthy cause; who at the best knows in the end the triumph of high
achievement, and who at the worst, if he fails, at least fails while
daring greatly, so that his place shall never be with those cold
and timid souls who have never known neither victory nor defeat." - Theodore Roosevelt (or in the words of Nike - "Just Do It!")
You
are all Champions in your own way. That doesn't mean you have to
be number 1 or be the best. Just do your best. If you aren't first,
then make those people ahead of you break records by pushing them
with your personal best. Consider for a moment what we achieve
from athletics - the sheer fun of competing - the building of a
healthy and alert mind and body - stamina, courage, perseverance,
dedication, commitment, selflessness and most importantly, the
will to excel.
Go
tell the Spartans, stranger passing by, that here, obedient to their
laws, we lie – From
the Greek poet - Simonides.
Spartan Epitaph from the Battle
of Thermoplylae in 480 BC. 300 hand
picked Spartan soldiers led by King Leonidas II and some several
thousand auxiliary troops held off more than 100,000
Persians
for
7 days, dying to the last man, no surrender asked or given.
A short time later on the plains
of Plataea, the combined Greek Hoplite Army, numbering less than
than a third of the opposing forces
(including
5,000 Spartans) led by the Spartan General Pausanius crushed the
more than 300,000 strong Persian army commanded by the Persian
General Mardonius under the banner of Xerxes, son of Darius, King
of Persia.
Interesting to think what must have been going through
the Persian soldiers' minds when the two armies were facing off
across the plains of Plataea - hmm, it took 7 days to kill 300
Spartans
and
now we have 5,000 of them just outside of arrow range and with
90,000 of their friends along for some fun. We might outnumber
them but I'm not really feeling confident. The mental battle would
have already been lost I believe.
If
you ever travel to Greece and are in the region of Thermopylae,
an ancient stone monument apparently still bears the engraving
of perhaps this most famous of all warrior epitaphs. You may wish to
stop and ponder the path that western civilzation & democracy
would have taken if the Spartans hadn't been there. Which leads to
another historical event just ten years earlier ...
Prior to the Battle of Thermopylae, in 490 BC, Darius of Persia attempted
to conquer the free Greek states.
His forces, outnumbering the Greeks by around 5 to 1, were defeated
at the Battle
of Marathon by the Athenian Army commanded by the General
Miltiades. Marathon has been immortalized by the Olympic marathon that
is named for an event
after the
battle. The myth goes that Pheidippides ran
the 34 kilometres from Marathon to Athens to
report the glorious victory and dropped dead a moment
after the announcement. This legend inspired the poet Robert Browning
in his 1879 poem, "Pheidippides"
which was in turn the inspiration for Baron Pierre de Coubertin and other
founders of the modern Olympic Games to invent a running race
of some 42 km called the Marathon. Here
endeth the history lesson.
Athlete’s
Training & Competition Tips
Work hard to be the best you can be at everything you do
Set weekly,
monthly & season goals, write them down and work hard towards ticking
them
all off
Think big, have amazing dreams and goals and stay excited about achieving
them, but break down these amazing goals into small achievable steps
along the way
Never take anything for granted
Train hard prior to competition
Concentrate fully on the task at hand
Knowledge of the basics are vital
The game isn’t over until the game is over (or the fat lady sings)
Character is important
Be optimistic, confident, competitive, even aggressive but not arrogant
Play with enthusiasm, passion, aggression, take risks & go for the
win
Good habits last a lifetime
Ignore the opinions of the ignorant, uninformed or pessimists
Success is the catalyst for working even harder
Have a balanced life - all things in moderation - most of the time!
Say no to drugs - both recreational and performance enhancing
Eat a balanced diet & get enough sleep
And dont forget to check your shoelaces ...
LEGEND
|
At
least 1 coach is in attendance - training is on |
|
Call before
attending, we might be running late or there is something special happening |
|
Neither coach
is in attendance - training is off, feel free to train
on your own, must bring your own gear |
Previous (& future)
messages of the week here, go on you really want to have a
look! |