Coaching Session Plan: Wishaw Warriors Sessions

Rider Details: All riders must be pre-registered.

Wishaw Wood Pump Track

No action points first sessions

Coach and Others Involved in Delivery
CoachFred Crowson Date23-08-2023 Time18:30 - 19:30
Others involved in delivery:
Group AgeUnder 18s Group AbilityNovice & Intermedite Riders Number in Session< 16
EquipmentCones
Session goal(s):By the end of the sessions all the riders will be able to ride the Wishaw Pump Track safely.
Session Plan
TimingOrganisation / Presentation
10 minsGeneral Safety Considerations:
  • Helmet
  • Protective Clothing
  • Bike Check - M Check
  • Expectations: Safety
  • Pumping, cornering, manual / jump (progression)
10 minsWarm-Up:
  • 2 medium paced laps of the track
  • Individual Lap
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
  • Manual / Jumping

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

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?
  • Importance of pumping
  • Head Position
  • Pedal Position

Injuries / accidents

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