Coaching Session Plan: BMX Expert Sessions

Coach and Others Involved in Delivery
Coach	Fred Crowson	Date	14-10-2023	Time	10:30 - 11:30
Others involved in delivery:
Group Age	Under 18s	Group Ability	Expert	Number in Session	< 16
Equipment	Cones
Session goal(s):	By the end of the sessions all the riders will be able to improve position with cornering.

Session Plan
Timing	Organisation / Presentation
10 mins	General Safety Considerations: Helmet Protective Clothing Bike Check - M Check Expectations: Safety Pumping, cornering,
10 mins	Warm-Up: 1 laps of the track 75% 1 lap 100% Individual Lap: pumping wheels on the ground Individual lap: at least one manual
20 mins & 10 mins Gates	Main Content: Explanation: pumping to build speed Start: Body position relaxed Momentum: Medium speed Line: straight Body Position: relative to roller Exit: Body relaxed ready for next obstacle Pump final straight Cornering Look for your exit Pedal position Gates Progression: Pickup before rollers Manual on pump off	Coaching Points: Level Pedals Brake covered Absorb bike into body (bend arms and legs) Push down and forward Head Straight Individual feedback: coaching point for each rider
20 mins & 10 mins Gates		Safety Points: Weather conidtions Be aware of other riders
5 mins	Cool-down: Two medium speed laps of the track, slow pump race - last person to finish, followed by some stretching.
5 mins	Summary of session / feedback to riders: What have you learnt today? Importance of pumping Head Position Pedal Position