The ESSINGTON SCHOOL DARWIN Creating the Difference SCHOOL SPORT NT COMBINED TRACK AND FIELD CHAMPIONSHIPS ESSINGTON TRACK and FIELD TEAM 2017 A Member of the Council of International Schools CRICOS No.: 02041G A Cambridge International School
Table of Contents Letter to Parents... 3 Championship Information... 4 Training Program.... 5 Weekly Breakdown... 6 Diet Ideas... 7
Dear Parents As you are aware, your son/daughter has been selected to represent our school in the Darwin Region Track and Field Championships early next term. As a school we are very proud of our sports program and the opportunities that open up for our students when they are involved in Sport at any level. In the lead up to the Darwin Region Track and Field Championships we would like to encourage the students to prepare for their events in the best way possible. In this booklet you will find some tips and ideas that students can use over the holiday break to help them best prepare for the Championships and all Championships information. Upon return to school after the Mid-Year Holiday, we will be running more specific training sessions with the students at school. More specific details will be given to students in the first week back at school. We hope that you can assist your son/daughter with their training over the break, whilst of course enjoying a well-deserved break. Lastly, Darwin Region coordinators are always looking for parent help on the day of the Championships. As a school, we need to provide two volunteers on each day, so please let me know if you would be available to help us on the day. If you have any queries, please do not hesitate to contact me. Kind Regards Angela Foley Director of Sport angela.foley@essington.nt.edu.au 3
Championship Information Primary (Year 4-6) When: Wednesday 2 nd August Where: Marrara Athletics Stadium Time: 9am 3:30pm Middle (Year 7-9) When: Wednesday 9 th August Where: Marrara Athletics Stadium Time: 9am 3:30pm It would be great to see as many parents/grandparents/supporters at the Stadium to cheer on our team. If you are planning on collecting your child from the venue, please let Ms Foley (Middle School) or Mr Weatherald (Junior School) know on the day. Finish time is 3.30pm although we usually finish early. 4
Training Program The key to the holiday program is to stay fit and be ready for the Championships when we return to school. When we get back to school we will do more specific training in preparation for your individual events. Please remember that this is a guide only, and is not compulsory. Some students may already be doing their own training or their own sports. Please do not do too much, but it is important to remember to not do nothing and stay active over this break. 5
6 Weekly Breakdown Week 1 Monday 30min run/jog/walk Tuesday 10push ups, 10 sit ups, 30sec plank - x 3-5 sets Wednesday 30min run/jog/walk Thursday 10 calf raises, 10 lunges, 10 squats x3-5 sets Friday 20sec sprint, 20 sec jog, 20sec walk x 5 in a row (twice with 5min break in between) Saturday Own Sport Sunday Rest Week 2 Monday 30min run/jog/walk Tuesday 10 push ups, 10 sit ups, 30sec plank - x 3-5 sets Wednesday 2min run, 2min walk x10 Thursday 10 calf raises, 10 lunges, 10 squats x3-5 sets Friday 30sec sprint, 30sec rest x4 (twice with 5min break in between) Saturday Own sport Sunday Rest Week 3 Monday 30min run/jog/walk Tuesday 10push ups, 10 sit ups, 30sec plank - x 3-5 sets Wednesday 30min run/jog/walk Thursday 10 lunges, 10 squats x3-5 sets Friday 20sec sprint, 20 sec jog, 20sec walk x 5 in a row (twice with 5min break in between) Saturday Own Sport Sunday Rest Week 4 Monday 30min run/jog/walk Tuesday 10push ups, 10 sit ups, 30sec plank - x 3-5 sets Wednesday 2min run, 1min walk x10 Thursday 10 calf raises, 10 lunges, 10 squats x3-5 sets Friday 30sec sprint, 30sec rest x4 (twice with 5min break in between) Saturday Own sport Sunday Rest
Diet Ideas Diet is a key part of training. I m sure most of you know what the right and wrong foods are to put into your bodies. Below is an example of foods you can begin to try. The key is making sure you are always well hydrated and make sure you consume carbohydrates both prior to and after training to replenish and fill your body full of energy. 7
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