Cross nation summer time coaching plan pdf: Kickstart your summer time with a structured plan to spice up your cross-country efficiency. This complete information gives all the pieces you’ll want to excel, from basic rules to detailed coaching schedules tailor-made for each runner. Uncover the secrets and techniques to maximizing your potential and reaching peak efficiency by means of tailor-made exercises, diet, and restoration methods. Let’s dive in and remodel your summer time right into a powerhouse of preparation!
This detailed plan Artikels the essential components for a profitable summer time coaching program. We’ll discover the importance of a well-structured coaching schedule, the advantages of progressive overload, and the significance of correct diet and restoration. Moreover, you may discover pattern coaching plans designed for novices, intermediates, and superior runners, making certain a customized strategy for each athlete. Prepared to beat the cross-country course?
Introduction to Cross-Nation Summer time Coaching Plans
Summer time is the proper time to degree up your cross-country sport. This era is essential for constructing a powerful basis for the upcoming season. A well-structured summer time coaching plan means that you can enhance your endurance, enhance your pace, and fine-tune your operating type. It is extra than simply placing in miles; it is about strategic planning to peak within the fall.A stable summer time coaching program is not nearly operating; it is about holistic preparation.
It is about constructing a resilient physique, a pointy thoughts, and a assured spirit able to deal with any problem the cross-country season throws at you. This is not nearly including miles; it is about maximizing your potential.
Significance of Summer time Coaching for Runners
Summer time coaching is significant for cross-country runners because it permits for a centered build-up of health earlier than the aggressive season begins. This era permits runners to strengthen their base, bettering endurance, pace, and general operating type, all essential for fulfillment within the fall. A powerful summer time coaching basis gives a strong base for a extra productive and rewarding aggressive season.
Advantages of a Structured Coaching Plan
A structured coaching plan gives a transparent roadmap in your summer time coaching. It ensures a constant strategy, stopping plateaus and selling gradual enchancment. It helps you keep away from overtraining, making certain you are maximizing your efforts whereas minimizing the danger of damage. With a plan, you may keep motivated and observe your progress successfully, offering precious suggestions and making changes as wanted.
Key Issues for Designing a Summer time Coaching Plan
A number of components want consideration when designing a summer time coaching plan. Runners ought to take into account their present health degree, the particular objectives for the upcoming season, and the supply of coaching companions or teaching. The surroundings, together with climate situations and terrain, ought to be factored in. Lastly, the plan should account for potential relaxation and restoration days to keep away from burnout and promote optimum efficiency.
Typical Parts of a Cross-Nation Summer time Coaching Program
A well-rounded summer time coaching program usually incorporates a number of key components. This features a progressive enhance in operating quantity, energy coaching to construct muscle and stop accidents, and enough relaxation and restoration to keep away from overtraining. Correct diet and hydration are additionally crucial parts, taking part in a vital function in fueling your physique for optimum efficiency. Cross-training actions, akin to swimming or biking, can complement operating and additional improve health.
Key Parts of a Coaching Plan
| Factor | Description |
|---|---|
| Operating Quantity | A gradual enhance in weekly mileage, tailor-made to the person’s health degree. That is essential for constructing endurance. |
| Relaxation Days | Scheduling devoted relaxation days is significant for restoration and damage prevention. Purpose for a minimum of one full relaxation day per week. |
| Power Coaching | Incorporating energy coaching workout routines to enhance muscle energy and stability, decreasing the danger of accidents. Give attention to workout routines that assist operating type. |
| Vitamin | Sustaining a balanced food regimen wealthy in carbohydrates, proteins, and important nutritional vitamins is essential. This gives the gas your physique wants for coaching and restoration. Hydration is equally vital. |
| Cross-Coaching | Together with different actions like swimming or biking, complementing operating and bettering general health. |
Coaching Plan Construction and Design
Kickstarting your summer time cross-country coaching requires a well-structured plan. A fastidiously designed program is essential to maximizing your potential and minimizing the danger of damage. This part lays out the framework for a strong and efficient coaching plan, important for runners of all ranges.A stable coaching plan is not only a record of runs; it is a roadmap to success.
It guides you thru progressive challenges, permitting you to construct endurance, pace, and energy progressively. It is a dynamic doc, adapting to your efficiency and wishes, making certain you are all the time pushing your self whereas staying secure.
Pattern Weekly Coaching Schedule
A well-structured weekly coaching schedule is essential for constant progress. It balances intense exercises with essential restoration durations, making certain your physique can adapt and enhance with out overtraining. Completely different ranges of runners require tailor-made schedules to optimize their coaching expertise.
| Newbie | Intermediate | Superior | |
|---|---|---|---|
| Monday | Simple run (3-4 miles) | Tempo run (4-6 miles, average tempo) | Interval coaching (6 x 400m repeats) |
| Tuesday | Cross-training (swimming, biking) | Power coaching (concentrate on core and legs) | Interval coaching (8 x 800m repeats) |
| Wednesday | Simple run (2-3 miles) | Future (6-8 miles) | Future (10-12 miles) |
| Thursday | Cross-training (yoga, stretching) | Interval coaching (4 x 800m repeats) | Tempo run (6-8 miles, sustained tempo) |
| Friday | Relaxation or mild exercise | Simple run (3-4 miles) | Interval coaching (6 x 1200m repeats) |
| Saturday | Future (4-5 miles) | Future (8-10 miles) | Race simulation run (12-15 miles, race tempo) |
| Sunday | Relaxation or energetic restoration (mild stroll, stretching) | Relaxation or energetic restoration (mild bike experience) | Relaxation or energetic restoration (mild swim) |
Progressive Overload Ideas
Progressive overload is the cornerstone of any profitable coaching plan. It includes progressively rising the calls for in your physique over time, pushing you past your present capabilities. This managed enhance in stress is crucial for adapting and bettering your health.
| Week | Newbie | Intermediate | Superior |
|---|---|---|---|
| 1 | Enhance run distance by 0.25 miles every week | Enhance tempo run distance by 0.5 miles every week | Enhance interval repetitions by 1 every week |
| 2 | Enhance run length by 0.5 miles every week | Enhance future distance by 1 mile every week | Enhance interval distance by 200m every week |
| 3 | Introduce hills into coaching | Enhance depth of tempo runs | Enhance race simulation distance by 1 mile |
| 4 | Add 10-Quarter-hour of energy coaching every week | Enhance relaxation and restoration methods | Give attention to race technique and diet |
Coaching Strategies for Cross-Nation Runners
Quite a lot of coaching strategies are important to reinforce totally different features of your operating efficiency. They supply a well-rounded strategy to constructing energy, endurance, and pace.
- Interval Coaching: Quick, high-intensity bursts adopted by restoration durations, enhancing pace and energy.
- Tempo Runs: Sustained runs at a comfortably laborious tempo, bettering endurance and lactate threshold.
- Lengthy Runs: Prolonged runs at a conversational tempo, creating endurance and stamina.
- Fartlek Runs: Various speeds and terrain, offering a enjoyable and efficient means to enhance pace and endurance.
Significance of Relaxation and Restoration
Relaxation and restoration aren’t non-obligatory; they’re crucial parts of a profitable coaching plan. Your physique wants time to restore and rebuild tissues, replenish power shops, and adapt to the coaching stress. Ignoring relaxation can result in accidents, fatigue, and decreased efficiency.
| Newbie | Intermediate | Superior | |
|---|---|---|---|
| Relaxation Days | 1-2 full relaxation days per week | 1-2 full relaxation days per week, together with energetic restoration | 1-2 full relaxation days per week, with particular energetic restoration methods |
| Sleep | 8-9 hours of high quality sleep | 8-9 hours of high quality sleep | 8-10 hours of high quality sleep |
| Vitamin | Balanced food regimen with sufficient hydration | Balanced food regimen with sufficient hydration, together with pre and post-run diet | Balanced food regimen with sufficient hydration, incorporating particular dietary methods for efficiency |
| Energetic Restoration | Gentle stretching or strolling | Gentle bike rides, yoga, or swimming | Gentle cross-training actions or foam rolling |
Particular Coaching Workouts
Kickstarting your summer time cross-country coaching requires a focused strategy to constructing energy, pace, and endurance. This part dives into the important thing workout routines that can elevate your efficiency and make it easier to conquer the paths. The main focus is on actionable steps that can make your coaching productive and enjoyable.A well-rounded coaching program consists of a mixture of operating drills, energy coaching, and plyometrics.
Correct type is essential for damage prevention and optimum operating effectivity. We’ll discover easy methods to incorporate these workout routines into your coaching plan for optimum impression.
Operating Kind and Effectivity Drills, Cross nation summer time coaching plan pdf
Enhancing operating type and effectivity is crucial for each efficiency and damage prevention. Constant observe of those drills will result in a extra highly effective and economical stride. Incorporating these drills into your routine will result in sooner and extra environment friendly operating.
- Excessive Knees: Deliver your knees up excessive in the direction of your chest, specializing in driving them ahead and interesting your core. This improves stride size and helps you preserve momentum. Repeat for 30 seconds to 1 minute, then relaxation.
- Butt Kicks: Drive your heels again in the direction of your glutes, mimicking a butt kick. This helps enhance your stride turnover and posterior chain energy. Repeat for 30 seconds to 1 minute, then relaxation.
- Facet Shuffle: Follow shuffling laterally throughout the bottom with fast steps, specializing in sustaining stability and stability. This improves agility and coordination. Repeat for 30 seconds to 1 minute, then relaxation.
- Bounding: Mix a excessive knee and a butt kick to create a bounding movement. This improves each pace and operating effectivity. Repeat for 30 seconds to 1 minute, then relaxation.
Power Coaching Workouts
Power coaching is crucial for runners. A powerful core, legs, and higher physique will assist your operating type, stop accidents, and improve energy output. The next workout routines goal key muscle teams.
- Core Workouts: Planks, crunches, Russian twists, and leg raises are examples of core workout routines that construct energy and stability, which interprets to higher operating type. These workout routines strengthen the core muscle tissues to supply stability and assist throughout runs.
- Leg Workouts: Squats, lunges, deadlifts, and calf raises are basic workout routines that concentrate on the most important leg muscle tissues. These workout routines construct energy and energy, bettering your operating stride and enabling you to take care of a quick tempo.
- Higher Physique Workouts: Push-ups, rows, and overhead presses are vital for sustaining stability and posture throughout runs. These workout routines construct higher physique energy to supply stability and assist whereas operating.
Hill Repeats
Hill repeats are a robust coaching software for constructing energy and pace. Operating uphill strengthens your leg muscle tissues and improves your operating financial system. They’re a vital a part of any severe cross-country coaching program.
- Deciding on the Hill: Select a hill that is difficult however not overly steep. The perfect hill ought to present a great exercise with out inflicting extreme pressure. A hill of average incline will successfully construct energy.
- Correct Kind: Give attention to sustaining good posture and type when operating uphill. Hold your core engaged and your again straight to keep away from damage. Operating uphill successfully strengthens your leg muscle tissues and improves your operating financial system.
- Variety of Repeats: Begin with 3-5 repeats and progressively enhance the quantity as you get fitter. The variety of repeats ought to be manageable and never result in overexertion.
Plyometric Workouts
Plyometrics are workout routines that contain explosive actions. They improve energy, pace, and agility. They’re essential for runners to reinforce pace, energy, and agility.
- Field Jumps: Leaping onto a field or bench and touchdown softly improves explosive energy and leg energy. The objective is to take care of a correct touchdown approach.
- Soar Squats: Performing squats with a leap on the prime of the motion enhances energy and explosiveness in your legs. Give attention to the explosive leap and correct touchdown.
- Depth Jumps: Leaping from a field or step down onto the bottom improves decrease physique energy and enhances your operating type. Guarantee correct touchdown approach and a managed descent.
Power Coaching Workouts Desk
| Train | Muscle Group(s) Focused | Advantages |
|---|---|---|
| Squats | Quads, hamstrings, glutes | Improved decrease physique energy, enhanced operating energy |
| Lunges | Quads, hamstrings, glutes, hip flexors | Improved leg energy, enhanced stability |
| Push-ups | Chest, shoulders, triceps | Improved higher physique energy, posture assist |
| Plank | Core muscle tissues | Improved core energy, enhanced stability |
Pace and Agility Workouts
Pace and agility are important for cross-country runners. Incorporating these workout routines will make it easier to enhance your efficiency and keep away from accidents. Enhancing pace and agility is crucial for fulfillment in cross-country.
- Agility Ladder Drills: These drills enhance footwork, coordination, and fast modifications in course. The drills are centered on enhancing footwork and coordination.
- Cone Drills: Operating by means of cones in several patterns enhances your agility and fast modifications in course. These drills are designed to enhance your quickness and agility.
- Pace Exercises: Quick bursts of high-intensity operating, akin to intervals, enhance your pace and anaerobic capability. These exercises enhance pace and anaerobic capability.
Vitamin and Restoration Methods: Cross Nation Summer time Coaching Plan Pdf
Fueling your physique accurately is as essential because the miles you log throughout your summer time cross-country coaching. A well-structured diet and restoration plan can considerably improve your efficiency, stop accidents, and assist in your general well-being. Correct diet is the cornerstone of any profitable coaching program, offering the power your physique must push by means of difficult exercises and recuperate successfully.
Consider it as optimizing your physique’s engine – the higher the gas and upkeep, the higher it performs.Optimum diet and restoration aren’t simply concerning the meals you eat; they’re about the whole strategy of fueling your physique for peak efficiency and swift restoration. This consists of hydration, aware meals decisions, and energetic restoration methods. This complete strategy empowers you to coach more durable, recuperate sooner, and finally obtain your cross-country objectives.
Significance of Vitamin for Runners
Vitamin performs an important function in supporting your physique’s power calls for throughout coaching. A balanced food regimen wealthy in carbohydrates, proteins, and wholesome fat gives the required gas in your exercises. These vitamins present the power your muscle tissues must contract, serving to you preserve pace and endurance all through your runs. Moreover, correct diet helps the restore and development of muscle tissue after exercises, contributing to sooner restoration.
With out sufficient diet, your physique struggles to adapt to the stresses of coaching, probably resulting in fatigue, decreased efficiency, and an elevated danger of damage.
Function of Hydration in a Coaching Plan
Hydration is paramount for runners. Correct hydration is crucial for sustaining optimum bodily features. Dehydration can negatively impression your efficiency and enhance the danger of heat-related sicknesses, particularly throughout summer time coaching. Dehydration can cut back your endurance, impair your coordination, and even result in heatstroke. Carry a water bottle with you all through your coaching runs, and drink water incessantly, even when you do not really feel thirsty.
Think about electrolyte drinks, significantly on longer runs, to replenish misplaced minerals. Take note of your physique’s indicators and drink fluids strategically all through the day, not simply throughout exercises.
Incorporating Correct Vitamin for Efficiency and Restoration
A diet plan tailor-made to your coaching wants is essential. Give attention to entire, unprocessed meals like fruits, greens, lean proteins, and entire grains. These meals supply a variety of important nutritional vitamins, minerals, and antioxidants, that are important in your general well being and athletic efficiency. Embody complicated carbohydrates for sustained power, lean proteins for muscle restore, and wholesome fat for hormone manufacturing.
Keep away from processed meals, sugary drinks, and extreme saturated fat, as these can negatively impression your efficiency and restoration. Think about consulting a registered dietitian or nutritionist for personalised dietary recommendation.
Restoration Strategies for Runners
Restoration is a vital a part of any coaching plan. It is throughout restoration that your physique rebuilds and repairs itself, making you stronger and extra resilient for future exercises. Energetic restoration strategies, like strolling or mild jogging, can assist in circulation and cut back muscle soreness. Static stretching, holding every stretch for 15-30 seconds, helps enhance flexibility and cut back muscle stiffness.
Foam rolling can goal particular muscle teams, relieving stress and bettering blood circulation. Prioritizing sufficient sleep is paramount for muscle restoration. Adequate sleep permits your physique to restore tissues and replenish power shops, that are important for optimum efficiency.
Important Vitamins for Runners
| Nutrient | Significance | Sources |
|---|---|---|
| Carbohydrates | Main power supply | Fruits, greens, entire grains |
| Protein | Muscle restore and development | Lean meats, poultry, fish, beans, lentils |
| Wholesome Fat | Hormone manufacturing, cell perform | Avocados, nuts, seeds, olive oil |
| Nutritional vitamins & Minerals | Assist bodily features | Fruits, greens, entire grains |
Significance of a Balanced Food regimen for Optimum Efficiency
A balanced food regimen is crucial for maximizing your efficiency. It fuels your exercises, helps restoration, and contributes to general well being. A balanced food regimen gives the required vitamins in the proper proportions, permitting your physique to perform optimally. This, in flip, interprets to improved endurance, energy, and general efficiency throughout your cross-country coaching. Keep away from drastic dietary modifications, and all the time prioritize entire, unprocessed meals to realize the perfect outcomes.
Pattern Coaching Plans
Preparing in your summer time cross-country season? These plans are designed that will help you attain your objectives, whether or not you are a seasoned runner or simply beginning out. They’re adaptable, so be at liberty to regulate them primarily based in your wants and the terrain. Let’s dive in and get you operating sturdy!
Newbie Runner Coaching Plan
This plan focuses on constructing a stable basis of operating health. It progressively introduces operating with relaxation and restoration in-built. Crucially, it prioritizes damage prevention and consistency over pace.
- Week 1-2: Give attention to constructing endurance by means of strolling and jogging. Regularly enhance operating time whereas holding strolling intervals to recuperate. This part is all about getting comfy with the exercise.
- Week 3-4: Introduce brief intervals of operating with relaxation durations. For instance, run for two minutes, stroll for 1 minute. Enhance the operating time progressively and preserve a gentle tempo. Take heed to your physique and regulate as wanted.
- Week 5-6: Enhance operating intervals and cut back strolling intervals. Purpose for longer runs with extra constant tempo. Give attention to sustaining good type. Cross-training actions like swimming or biking can complement your operating.
- Week 7-8: Purpose for longer runs with a constant tempo. Start to include hill coaching as soon as every week. Enhance your weekly mileage by 10% or much less, whereas all the time listening to your physique. Guarantee you’ve sufficient relaxation days.
Intermediate Runner Coaching Plan
This plan builds upon the muse established within the newbie plan. It incorporates tougher exercises and longer distances, making ready you for extra aggressive races.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | Simple Run (30-40 min) | Power Coaching | Cross-Coaching (Swimming/Biking) | Tempo Run (20-30 min) | Simple Run (20-30 min) | Lengthy Run (45-60 min) | Relaxation/Energetic Restoration |
| 2 | Simple Run (35-45 min) | Power Coaching | Cross-Coaching (Swimming/Biking) | Interval Coaching (6x400m) | Simple Run (25-35 min) | Lengthy Run (50-65 min) | Relaxation/Energetic Restoration |
| 3 | Simple Run (40-50 min) | Power Coaching | Cross-Coaching (Swimming/Biking) | Tempo Run (25-35 min) | Simple Run (30-40 min) | Lengthy Run (60-75 min) | Relaxation/Energetic Restoration |
| 4 | Simple Run (45-55 min) | Power Coaching | Cross-Coaching (Swimming/Biking) | Interval Coaching (8x200m) | Simple Run (35-45 min) | Lengthy Run (70-80 min) | Relaxation/Energetic Restoration |
Key options: Give attention to tempo runs, interval coaching, and lengthy runs to reinforce pace and endurance.
Superior Runner Coaching Plan
This plan is designed for runners who’re already comfy with longer distances and difficult exercises. It incorporates pace work, race-pace runs, and high-volume coaching.
- Give attention to pace work and race-pace runs: This consists of intervals, tempo runs, and race-pace runs. These exercises enhance your pace and your skill to maintain that pace over an extended distance.
- Excessive-volume coaching: This plan includes greater mileage and extra intense exercises, rising your general endurance and efficiency. Relaxation and restoration are nonetheless important.
- Race-specific coaching: This includes incorporating race-specific exercises and race-pace runs to arrange for competitors. Alter this plan primarily based on the particular races you might be concentrating on.
- Superior energy coaching: Incorporating extra superior energy coaching, concentrating on particular muscle tissues utilized in operating.
Monitoring Progress and Changes
Staying on prime of your coaching is essential for maximizing outcomes and avoiding setbacks. This part Artikels easy methods to observe your progress, make essential changes, and take heed to your physique to make sure a secure and efficient coaching journey. Constant monitoring means that you can establish areas needing consideration and have a good time successes alongside the best way.
Strategies for Monitoring Coaching Progress
Monitoring your coaching progress is crucial for adapting your plan and reaching your objectives. Correct monitoring gives precious information for changes and helps establish potential points. Quite a lot of strategies may be employed, from easy to stylish. Coronary heart fee monitoring, tempo evaluation, and subjective emotions are all precious instruments.
- Coronary heart Price Monitoring: Monitoring your coronary heart fee throughout exercises gives insights into your exertion degree. A constant coronary heart fee zone signifies a gentle state of coaching, whereas fluctuations can sign modifications in depth or restoration wants.
- Tempo Evaluation: Analyzing your tempo over time reveals developments in your operating effectivity. Regular enhancements counsel efficient coaching, whereas stagnant or declining paces would possibly point out a necessity for adjustment in your exercise depth or length.
- Subjective Emotions: Take note of how your physique feels throughout and after exercises. Take heed to any aches, pains, or fatigue. Journaling your emotions might help establish patterns and tailor your coaching to your physique’s wants.
Adjusting the Coaching Plan Primarily based on Efficiency
Adapting your coaching plan is essential to maximizing progress and stopping plateaus. Common evaluation of your efficiency permits for modifications that handle particular person wants and preferences.
- Adjusting Depth and Period: In case your efficiency persistently exceeds expectations, take into account rising the depth or length of your exercises to problem your self additional. Conversely, if you happen to’re struggling, cut back the depth or length to keep away from overtraining.
- Modifying Train Varieties: Various your workout routines can preserve motivation and stop boredom whereas difficult totally different muscle teams and power methods. For instance, if you happen to really feel significantly fatigued throughout lengthy runs, take into account incorporating interval coaching or cross-training periods.
- Relaxation and Restoration: Enough relaxation is crucial. In the event you discover extreme fatigue or ache, enhance your relaxation days or regulate the depth of subsequent exercises.
Significance of Listening to Your Physique
Ignoring indicators out of your physique can result in accidents and setbacks. Creating a eager consciousness of your physique’s responses is essential for a secure and efficient coaching routine.
- Recognizing Ache: Do not push by means of ache. Ache is a warning signal that one thing is fallacious. Take heed to your physique and handle any discomfort promptly. This would possibly imply taking a relaxation day or adjusting your exercise routine.
- Acknowledging Fatigue: Fatigue is a pure response to exertion. Do not ignore indicators of tiredness, particularly in the event that they persist. Adequate relaxation and restoration are important in your physique to rebuild and restore.
- Responding to Discomfort: Take note of any discomfort throughout exercises. In the event you really feel one thing is amiss, cease and consider the scenario. Adjusting your coaching plan can stop long-term issues.
Methods for Stopping Accidents
Proactive measures can considerably cut back the danger of accidents throughout your cross-country coaching. A well-structured plan with preventative methods is significant for avoiding potential setbacks.
- Correct Heat-up and Cool-down: Prior to every run, carry out a dynamic warm-up to arrange your muscle tissues for the exercise. A cool-down after the run aids in muscle restoration.
- Gradual Development: Keep away from sudden will increase in depth or mileage. Regularly enhance the calls for of your exercises to permit your physique to adapt and stop accidents.
- Applicable Gear: Use supportive footwear and clothes to reduce pressure in your physique. Correct becoming gear reduces the danger of accidents.
Significance of Periodic Assessments for Progress and Changes
Common evaluations are crucial to monitoring progress and making essential changes. This lets you refine your coaching and keep on observe in the direction of your objectives.
- Constant Monitoring: Keep detailed data of your exercises, together with distance, tempo, coronary heart fee, and perceived exertion. These data type the premise in your progress evaluations.
- Efficiency Opinions: Usually assess your efficiency in coaching runs and races. Analyze your strengths and weaknesses, and make knowledgeable choices concerning changes to your plan.
- Looking for Suggestions: Do not hesitate to hunt suggestions from coaches or skilled runners. Their insights can present precious views for enchancment and adjustment.
Key Metrics to Observe Coaching Progress
This desk Artikels important metrics for monitoring your cross-country coaching progress.
| Metric | Description | Significance |
|---|---|---|
| Distance | Whole distance coated in coaching runs | Measures general coaching quantity |
| Tempo | Common pace throughout coaching runs | Signifies operating effectivity and enchancment |
| Coronary heart Price | Common coronary heart fee throughout coaching runs | Supplies perception into exertion degree and coaching depth |
| Relaxation Days | Variety of relaxation days taken | Signifies restoration and prevents overtraining |
| Accidents | Any accidents sustained throughout coaching | Highlights areas requiring consideration and adjustment |
