Coaching Session Plan: Session 1 19-10-2024

Coach and Others Involved in Delivery
Coach	Fred Crowson	Date	19-10-2024	Time	11:30
Others involved in delivery:
Group Age	7-17	Group Ability	Mixed Ability	Number in Session	11
Equipment	Cones
Session goal(s):	By the end of the sessions all the riders will have improved there core pumping and gate technique.

Session Plan
Timing	Organisation / Presentation
5 mins	General Safety Considerations: Prevailing weather conditions: forcast - cloudy with drizzle.
5 mins	Warm-Up: 3 laps of the track, with 30 seconds rest on start hill medium pace lap Normal foot forward pump lap Goofy foot forward pump lap
20 mins	Main Content: Pumping Explanation & Demonstration: Start: Body position relaxed Momentum: Medium speed Line: Body Position: relative to roller Exit: Pump first straight Pump second straight Pump third straight Pump final straigth Pump Races 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		Safety Points: Be aware of other riders
20 mins Gates	Gates: Explanation & Demonstration: Start: Lead with head Momentum: acceleration Line: race line Body Position: drivng forward Exit: Gates Progression: Opposite foot forward Manual on pump off	Coaching Points: Body position legs not locked out Brake covered Individual feedback: coaching point for each rider
20 mins Gates		Safety Points: brake covered
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: Importance of pumping Head Position Pedal Position