Hello Team Caulfield

Well what a big week for Victoria.  We have been waiting for the Government announcement on Covid restrictions to provide some certainty on what happens next – and we now realise that there is no certainty!!  We do know for sure that we are all keen to get back on the track.

We have some great news

Save the Date – we have completed our draft season calendar and we are now looking at commencing our season on Saturday November 7 with our Welcome to Caulfield competition.

(Season opening is subject to release of Covid requirement by LAVic and final planning and approval meetings with the Glen Eira Council.)

• Training – we are close to releasing final plans for commencing this seasons training.  Our coaches are ready to go.  We are again looking at Monday, Wednesday and Thursday nights for this seasons training.

• New Equipment – CLAC has been successful in applying for a grant from our national sponsor Coles.  We have received $5,000 sponsorship to purchase a second set of timing gates.  Huge news – and thankyou Coles.

• Things might look a little different this season with a number of Covid controls being required.  A full briefing will be available in the near future.    One change that will be coming is the requirement to register in advance of any training session.  We will be doing this through our Teams App (link below). 

• The registration portal is still not open.  We will let you know when this changes.

• We have a number of roles that have not been filled and we are looking for volunteers who can help.
• Duty Coordinator (allocating duty roster to parents for competition day)
• Weekly Competition Coordinator (with the help of the competition team this role coordinates the smooth workings of our competition day) 
• On Track Program (Under 6’s) Coordinator (issuing the weekly on track program and scheduling the on track coaches)

Please call Jason if you are able to assist on 0439 347 291.

Keep safe annd go Team Caulfield.

Regards

Caulfield Little Aths Committee www.caulfieldlac.com.au

www.facebook.com/caulfield.littleathletics

www.caulfieldlacathletics.teamapp.com

Hello Team Caulfield

We hope you are all fit and healthy as we all look forward to the relaxation of the current Covid restrictions. This note is the beginning of our regular weekly newsletter for our 51st season of fun, family and participation at Caulfield Little Athletics.

While our requirements to start the athletics season continue to be defined though government we are still working hard to have everything prepared for a wonderful season of athletics. Currently we are aiming for an early November commencement of competition, with a start to training just prior to that. Much hinges on the State Government announcements scheduled for this weekend. We are planning for a positive outcome and will continue to be flexible and respond to whatever weekend announcement occurs to get us all back on track as soon as safely possible.

The LAVic Registration Portal for this season’s registration remains closed until clear definition exists through State Government regulations on when the season may commence. Stay tuned as we hope this changes in the next week or so.

Introducing our New Committee
At our recent CLAC Annual General Meeting our new committee was elected. These people do a fantastic job volunteering their time to make Caulfield Little Aths the great centre that it is. We have seen a wonderful influx of new committee members.

Jason Whittle – President President@caulfieldlittleaths.org.au 0439 347 291
Sheridan English – Vice President vicepresident@caulfieldlittleaths.org.au
Larissa Honner – Secretary secretary@caulfieldlittleaths.org.au
Matt Firth – Competition Director competition@caulfieldlittleaths.org.au
Paul Roche – Treasurer treasurer@caulfieldlittleaths.org.au
Jo Whittle – Registrar registrar@caulfieldlittleaths.org.au
Michelle Favier – Coaching Coordinator coaching@caulfieldlittleaths.org.au
Natalie Nielsen – Uniforms and Team Manager
Sarah Lorentzen – Inclusion Officer
Steve Miller – Webmaster/Canteen Coordinator
Andrew Mariner – Equipment/Set Up Coordinator
Jean Luc Carrere – Sponsorship sponsorship@caulfieldlittleaths.org.au
Claire Burzacot – Assistant Registrar
Evana Durack – General Committee

We also have a new competition sub committee responsible for delivery our weekly competition program

Eric Wong – Competition Program Manager
Santosh Sayed – Timing Manager
Simone Obrien – Assistant Timing Manager
Michelle Edmonds – Results Manager results@caulfieldlittleaths.org.au

We have a number of roles that have not been filled and we are looking for volunteers who can help.

Duty Coordinator (allocating duty roster to parents for competition day)
Weekly Competition Coordinator (working with the help of the competition team this role coordinates the smooth workings of our weekly competition)
On Track Program Coordinator (issuing the weekly on track program and scheduling the on track coaches)
Please call Jason if you are able to assist on 0439 347 291.

We hope you are all using the weekly virtual training program provided through our senior coach Brian Schepisi.

Keep safe and well and go Team Caulfield.

Regards
Caulfield Little Aths Committee

www.caulfieldlac.com.au

www.facebook.com/caulfield.littleathletics

www.caulfieldlacathletics.teamapp.com

Basic Level- under 6-8

Warm up

Jog 5min

Leg swings x20, trunk twists x10, star jumps x10.

Drills-1-2 x15m of high knees then skip back, butt kicks then jog back, grapevine 15m out & back, hopping 15m change legs every 3 hops, walk back.

3x 30m run throughs with walk back. Rest 2-3min

Main workout

Run up & down stairs or a short hill for 1min then do 10 push- ups + 10 squats + 30-45sec plank – Do this set TWICE

steady run 400m then rest 1-2min

Run up & down stairs or a short hill for 1min then do 10 Star Jumps + 10 sit ups + 10 hops each leg – Do this set TWICE

steady run 400m then rest 1min

Run up & down stairs or a short hill for 1min then do 10 Lunges + 30sec plank front & side – Do this set TWICE

steady run 400m

rest 2min then do 3x 50m fast with walk back recovery

Cooldown

Stretches- standing calf, quad, hamstring 30-60sec

Higher Level under 9 – u13+

Warm up

Jog 5-8min

Leg swings x20, trunk twists x20

Drills 2x20m- Walking quad stretch, walking hamstring scoops, A-Skip, high knees, butt kicks, grapevine, walking lunge all with a jog back

3x50m run throughs with walk back

Main workout

Run up & down stairs or a short hill for 60-90sec then do 10 push- ups + 10 single leg squats (each leg) + 10 lying straight leg lifts – Do this whole set x3

Steady run 800m then rest 2min

Run up & down stairs or a short hill for 60-90sec then do 10 burpees+ 10 sit ups + 60sec side plank change sides every 10secs – Do this whole set x3

Steady/fast run for 800m

Rest 3min then do 2-3 x 100m fast walk back recovery

Cooldown

Easy jog 3-5min

Stretches-  standing calf, quad, hamstring 30-60sec

Basic Level- under 6-8

Warm up

Jog 5min

Leg swings x20, trunk twists x10, star jumps x10.

Drills-1-2 x15m of high knees then skip back, butt kicks then jog back, grapevine 15m out & back, hopping 15m change legs every 3 hops, walk back.

3x 30m run throughs with walk back. Rest 2-3min

Main workout

Run up & down stairs or a short hill for 1min then run strong/steady for 1min. Rest 1min then repeat x5-6

Rest 3min then do 4x 50m fast efforts with walk back recovery

Push ups, planks, bridges 3x 30-45sec each

Cooldown

Stretches- standing calf, quad, hamstring 30-60sec

Higher Level under 9 – u13+

Warm up

Jog 5-8min

Leg swings x20, trunk twists x20

Drills 2x20m- Walking quad stretch, walking hamstring scoops, A-Skip, high knees, butt kicks, grapevine, walking lunge all with a jog back

3x50m run throughs with walk back

Main workout

Run up & down stairs or a short hill for 90sec-2min then run strong/steady for 2min. rest 1min then repeat x3-4

Rest 3min then do 2x 200m fast efforts with 2min walk btw

Push ups, planks, single leg bridge 3x 60sec each

Cooldown

Easy jog 3-5min

Stretches-  standing calf, quad, hamstring 30-60sec

Basic Level- under 6-8

Warm up

Jog 5min

Leg swings x20, trunk twists x10, star jumps x10.

Drills-1-2 x15m of high knees then skip back, butt kicks then jog back, grapevine 15m out & back, hopping 15m change legs every 3 hops, walk back.

3x 30m run throughs with walk back. Rest 2-3min

Main workout

3min of surges (30sec fast/30sec easy x3) repeat this set x3-4 with 1min walk between

Rest 3min- then do 3x 50m fast with walk back

5x push ups/ 10 sit ups/ 5x squat jumps. Do 2-3 sets

Cooldown

Stretches- standing calf, quad, hamstring 30-60sec

Higher Level under 9 – u13+

Warm up

Jog 5-8min

Leg swings x20, trunk twists x20

Drills 2x20m- Walking quad stretch, walking hamstring scoops, A-Skip, high knees, butt kicks, grapevine, walking lunge all with a jog back

3x50m run throughs with walk back

Main workout

16min Fartlek with surges at race pace- 2x90sec/3x60sec/4x30sec

Relaxed run for equal time between surges

Rest 3min- then do 3x 60-80m fast with walk back

10x push ups/ 15 sit ups/ 10x squat jumps.  Do 2-3 sets

Cooldown

Easy jog 3-5min

Stretches-  standing calf, quad, hamstring 30-60sec

Basic Level- under 6-8

Warm-Up

Jog 5min

Leg swings x20, trunk twists x10, star jumps x10.

Drills-1-2 x15m of high knees then skip back, butt kicks then jog back, grapevine 15m out & back, walking lunges.

3x 30m run throughs with walk back. Rest 2-3min

Main workout

Do 45sec at each station then run 200m run. Rest 2min – repeat full circuit x3

1- Run up & down stairs or a short hill

2-sit ups with elbow to opposite knee

3- burpees

4- single leg hops- change leg every 3 hops- go for distance

5- push ups

6- run 200m strong

Cooldown

Front & side planks 2-3x 30-60sec Stretches-  standing calf, quad, hamstring 30-60sec

Higher Level under 9 – u13+

Warm up

Jog 5-8min

Leg swings x20, trunk twists x20

Drills 2x20m- Walking quad stretch, walking hamstring scoops, A-Skip, high knees, butt kicks, grapevine, walking lunge all with a jog back

3x50m run throughs with walk back

Main workout

Do 1min at each station then run 400m. Rest 2-3min – repeat full circuit x3

1- Run up & down stairs or a short hill

2-sit ups with elbow to opposite knee

3- burpees

4- single leg hops- change leg every 5 hops- go for distance

5- push ups

6- run 400m strong

Cooldown

Easy jog 5min

Front & side planks 3x 60-90sec

Stretches – standing calf, quad, hamstring 60sec