Coaching Session Plan: BMX Expert Sessions

Rider Details: All riders must be pre-registered.

Titans BMX Track

Coach and Others Involved in Delivery
CoachFred Crowson Date11-11-2023 Time10:30 - 11:30
Others involved in delivery:
Group AgeUnder 18s Group AbilityExpert Number in Session< 16
EquipmentCones
Session goal(s):Fitness and Gate Technique.
Session Plan
TimingOrganisation / Presentation
10 minsGeneral Safety Considerations:
  • Helmet
  • Protective Clothing
  • Bike Check - M Check
  • Expectations: The more you put in the more you'll get out
10 minsWarm-Up:
  • 1 laps of the track 75%
  • 1 lap 100%
  • Individual Lap: pumping wheels on the ground
  • Individual lap: at least one manual
24 mins

&

10 mins
Gates		Main Content:
  • Explanation:
    • Start:
    • Momentum:
    • Line:
    • Body Position:
    • Exit:
  • 8 laps: repeat:
    • full lap 100%
    • 3 straights 100%
    • 2 straights 100%
    • 1 straights 100%
  • Gates

Progression:

  • Pickup roller
  • Jump
 Coaching Points:
  • Level Pedals
  • Break covered
  • Head looking where you are going

Individual feedback: coaching point for each rider

Safety Points:
  • Be aware of other riders
5 minsCool-down:
Two medium speed laps of the track, slow pump race - last person to finish, followed by some stretching.
5 minsSummary of session / feedback to riders:
  • What have you learnt today?
  • Fitness
  • Gate

Injuries / accidents

Accident Report Form completed for each rider involved.
Don't forget to evaluate the session
Resources