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
A Cambridge International School
CRICOS No.: 02041G
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
[email protected]
3
Championship Information
Primary (Year 4-6)
When: Wednesday 2nd August
Where: Marrara Athletics Stadium
Time:
9am – 3:30pm
Middle (Year 7-9)
When: Wednesday 9th 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
Weekly Breakdown
Week 1
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
30min run/jog/walk
10push ups, 10 sit ups, 30sec plank - x 3-5 sets
30min run/jog/walk
10 calf raises, 10 lunges, 10 squats – x3-5 sets
20sec sprint, 20 sec jog, 20sec walk x 5 in a row (twice with
5min break in between)
Own Sport
Rest
Week 2
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
30min run/jog/walk
10 push ups, 10 sit ups, 30sec plank - x 3-5 sets
2min run, 2min walk x10
10 calf raises, 10 lunges, 10 squats – x3-5 sets
30sec sprint, 30sec rest x4 (twice with 5min break in
between)
Own sport
Rest
Week 3
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
30min run/jog/walk
10push ups, 10 sit ups, 30sec plank - x 3-5 sets
30min run/jog/walk
10 lunges, 10 squats – x3-5 sets
20sec sprint, 20 sec jog, 20sec walk x 5 in a row (twice with
5min break in between)
Own Sport
Rest
Week 4
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
6
30min run/jog/walk
10push ups, 10 sit ups, 30sec plank - x 3-5 sets
2min run, 1min walk x10
10 calf raises, 10 lunges, 10 squats – x3-5 sets
30sec sprint, 30sec rest x4 (twice with 5min break in
between)
Own sport
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.
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