Vision Statement

For our community to act as a group, we need a shared code/identity/ethos, that drives whom we choose to invite into the team and how the community functions as a whole. We need to own, define and care about the values of our community.

TBC!

Core Values

Commitment

YEARN TO BE BETTER

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ENCOURAGE TEAM TO BE BETTER

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COACH CLIENTS INTO POSITIVE CHANGE

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MAKE COMMUNITY BETTER

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Community

Compasion

Rules and Standards

Our Rules and Standards form the basis of all V&B Athletic® programs. They are one of our key points of difference and we must be consistent in adhering to them, regardless if 2 or 20 people turn up to the session, to ensure our athletes know what to expect at every session and to ensure V&B Athletic maintain our reputation as a leader in the industry.

Appearance and Hygiene

Brush your teeth. Always make sure that you brush your teeth, particularly first thing in the morning. A Coach with bad breath is a HUGE turnoff! Keep a packet of breath mints handy for those times when brushing is not possible.

Take a shower. Shower every day and definitely after exercising or cooking with strong smelling foods.

Dress sharp. Your uniform should always be clean and pressed. If you have any doubts; don’t wear it.

Trim your nails. Fingernails need to be trimmed and clean. If you wear polish, make sure that it’s not chipped and that the colour is subtle.

Wear deodorant. Every. Single. Day.

Wash your hands. Washing your hands regularly is one of most effective ways of preventing illness. Keep a bottle of hand sanitiser handy for those times when washing is not possible.

Cover your mouth and nose when coughing or sneezing. Your clients you will thank you for it.

If you wear make up. Keep it natural and subtle.

For men, your face should be freshly shaved. Or if you have a beard, this should be neatly trimmed.

Attire

STANDARD ISSUE V&B ATHLETIC® COACHES UNIFORM
TOP
  • T-shirt. Black V&B Athletic® Coaches tee by Cuore* 
  • Hoodie or jacket. Black V&B Athletic® Coaches hoodie (TBC)*
  • Head. Black V&B Athletic® Cap*
  • Wet weather/Winter jacket. Black Katmandhu Andulo 2 Layer Waterproof*
  • Winter Thermal. If you wear them, plain black and without obvious logos. We recommend Katmandhu KMDAscent.
  • Watch. Stop watch and/or suitable timer.

 * clothing items supplied to you once you become a V&B Athletic Support Coach

BOTTOM
  • Shorts. Plain black and without obvious logos. We recommend ASOS 4505.
  • Tights. If you wear them, plain black and without obvious logos. We recommend ASOS 4505.
  • Running shoes. In good condition (e.g. no holes) and deodourised – nothing worse than a Coach standing over you with stinky feet!

Grouping

Always use rank and file. Rank is standing in one single line facing toward you. File is them facing in one single file in the same direction e.g. if they all turned right or left from the rank, they’d now be in a file.

If not in rank and file. They must be in some kind of structure e.g. Circle around you.  

Counting the group and members of the section. Have them line up in roll call order then have them number off from 1. This should be done at the beginning of the class but can also be redone during the session. This ensures you can easily divide them up into pairs, groups, teams, etc.

Never count them by pointing at them and counting out loud while they are standing around.

Intensity

Intensity can be added in many other ways other than yelling at them to go flat out. 

  • Language – motivate and tell them what they need to do to increase the intensity (eg. “Come on people, last push”, “Arse to grass”, etc.)
  • Timing – limit all opportunities to rest with static holds and employ “finishers” (eg. sprint relays)
  • Form – Correct form = intensity. Full range of motion (ROM) (e.g. ask them going lower into a squat, chest all the way to grass or have a reference point they need to touch such as a bottle, etc.)
  • Tempo – try adjusting the tempo or holding at the top/bottom of an exercise, or slowing the movement down (e.g. the eccentric part of the movement)
  • Cadence – get them to do the reps to your cadence – and slow down, speed up to your liking.
  • Active recovery – send them for a run, get them to pump out some bodyweight reps to clear lactic acid ready for the next set.
  • Active encouragement – if a set is performed badly, don’t count it. If someone stops early, add extra time, extra reps or shorten rest breaks to ramp it up.
  • Encourage teamwork – If someone is clearly struggling, pick a fitter member of the group to take the weight/workload for them – to get the person into taking responsibility for their own workload and to encourage teamwork.

Language

BE CLEAR, BE CONCISE, BE CONSISTENT.

We cover of every step so we maintain control.

Never just assume that participants will do things on their own accord nor clearly understand what is being asked of them (e.g. there may be new participants in the group that have not performed a certain exercise before).

Make sure participants always know what’s expected of them with clear and concise instruction with demonstration – e.g. first do this, then do that, and end up here.

Make sure the instructions are clear and concise.

If the exercise is new to you, spend time practicing explaining the exercise beforehand.

Don’t be afraid to use one of your more senior athletes to demonstrate for you whilst you explain the exercise that is being performed.

At the end of explanation always say: “Everyone understand?” wait for “Yes Coach!” Then “Anyone NOT understand?” this gives time for questions. If they start and get it wrong (and the instructor has explained it correctly), stop the exercise and make them hold a squat or something simple as group punishment so that they will concentrate on your explanation.

When explaining the next exercise, also be mindful of them just standing around getting cold. If it’s a longer explanation, get them jogging on the spot – something simple so that they can still concentrate on your explanation.

When stretching, the other coaches are to walk around correcting technique, not stretching themselves. 

STANDARD TERMS
  • “Steady” or “Rest” – this means stop. If a participants stops before the coach calls steady, punish the group. We don’t use stop as this can be confused with other commands.
  • “On my command” – when explaining the next exercise, then they must wait for your command to start – ie. “on my command, you will high knees… and… go”)
  • “GO” – can be emphasised with a clap of the hands to add energy.
  • “Change” should be used at all times. Never just expect that participants will just do things on their own accord. 
BASIC HAND SIGNALS

Familiarise yourself with basic hand signals and use them to control participants and communicate from a distance with your fellow coaches :

  • Mark time (jog on spot) – hand up & open
  • Steady (stop) – vertical closed fist
  • Double time (x faster) – fist punch out to side 
  • Go to Ground (for push-ups etc) – open hand pushing down
  • Come to me – pat on top of head
  • And … Go – hand is up above head on “and”, and on “go” it drops to side.
  • Change (on circuit or change direction) – make circle with hand in front of body

Leaving Location

INSTRUCTION FOR PARTICIPANTS

When leaving your standard training area as a group, make sure you explain the rules of leaving location – i.e. giving way to everyone, hand signals, warnings that are to be called out down the line (eg. Left, Right, head, feet), keeping the instructor in sight at all times.Single file at all times.Cross roads with Coach only.If anything is not adhered to, punish the group.No one gets left behind in a section – send your fast guys out and back so everyone gets a workout to their level.

ROADS

The Coach is the first and last person on a road – every time. A participant NEVER sets foot on a road without a Coach being on it first, even if it is a zebra crossing or if it is a green man at traffic lights.

Re-iterate the rules to participants before you start and as you go. Lights and crossings are great for extra Squats and other exercises.

They cross the road, when YOU say, not when THEY think its safe. There is NO exception to this rule.

BOUNCE BACKS

Run out as a section. The Coach stays with back runner

No walking allowed! Not by participant or coach – doesn’t matter how fast or slow. Set a point in the distance and say to your participants, on “go” you are going to run out 200 paces as fast as you can (as an example) and back to me.

Always back to the instructor.

You stay with the participant at the back, so that when the other participants have gone out and come back to you, you can gather them in behind you as you run, and send them out for the next point.

You don’t always have to stay with the back participant, its great to sprint out with your front runners too, to make sure they are being challenged – just make sure that you are back first so that as they come in, they line up behind you.

RESIDENTIAL AREAS

Our aim is to be as invisible as possible to the public and to be as quiet as possible in residential areas. 

When giving instructions have the group come in close to ensure your voice is kept to a minimum.

RIGHT OF WAY

Everybody else has right of way over us including other boot camps, runners, personal trainers, cyclists, people walking dogs, etc.

Keep everybody over to the left as much as possible and keep noise to a minimum.

On any staircase always stay to the left and keep noise to a minimum.

Motivation

  • There is no easy option unless the participant has informed you of an injury. e.g. Push-Ups EVERYBODY starts on their toes.
  • If someone in the section is struggling, pick a fitter member of the group to take the weight/workload for them – to get the person into taking responsibility for their own workload and to encourage teamwork.
  • Learn participants names and make sure you remember them. Use Rollcall for this. If you can’t remember a name, use things like “on your way to the next exercise, introduce yourselves to 3 people you don’t know” and listen out.

Punctuality

Arrival time. At least 15 minutes prior to session commencement. At least 20 minutes prior to a Benchmark Fitness Assessment.

Leaving time. After Cool Down stretches and wrap up of session.

Punishment

As a condition of signing on to our STRONG courses all Athletes agree to all comply with the following consequences.

In most cases this will be delivered by the Lead Coach (ie. AWOL, late arrivals, etc.) but every Coach is empowered to stop the Athlete, whole Section or whole Team if a rule is broken. (e.g. dropping a sandbag from above the head).

Whoever sees it first calls it then and there and delivers a punishment that you see fit.  The only criteria is that it’s FAIR (i.e. they knew about the rule), safe and realistic.

WHAT AND WHEN

Once the warm up is complete then punishments are given for lateness/AWOL by the Lead Coach:

  • LATE: Start at 10 push-ups, and for every person late everyone does 1 push-up for every minute late per participant.
  • AWOL: For every person AWOL, everyone does 10 push-ups. 

This can be changed up from push-ups (eg. 8 point body push-ups, burpees, pike squats)

Followed then by Roll Call

Other punishment is to be delivered during the session. Emphasis on doing the punishment at the time of the crime, rather than adding it all up and doing it at the end. Don’t be afraid to make up an infringement to add some intensity and to stamp your authority – if you do this, make sure it’s a general rule break (e.g. someone stopped before steady). 

Make sure you don’t single the person out unless it’s obvious (e.g. someone took off to get a drink), and make sure that this person can handle it (e.g. be careful of newbies)

Watch your tone. Never with anger but with authority. There is a difference.

NEVER EVER EVER swear.

What we don’t do

We never mistreat equipment. All equipment is to be placed on the ground – if they get thrown or dropped intentionally, the whole team earns 50 burpees.

We don’t use whistles, fitballs, or boxing equipment.

We never badmouth any other program or trainer within the industry.

We don’t say please and we don’t ask. We expect.

We’re never loud. Commanding is good – yelling is not.

We never swear.

We never degrade.

Coaching Pyramid

Every career is different. It’s often more than a single, rising trajectory – it can involve pauses, shifts in intensity and different types of roles over our time within the team.

Our Coaches Pyramid is how we evaluate V&B Athletic coaches with suggestions for professional development and career progression.

Level 1 – Trainee Coach

BASE RATE

$40 per session

DUTIES
  • Provide support for the Lead and/or Support Coach(s) as instructed prior to the start and during the session.
  • Exercise correction, motivation and encouragement to participants.
  • Help with set-up and packing up of session as instructed.
  • Shadow the Lead Coach paying attention to key aspects of their role.
YOU WILL NEED
  • A positive can-do attitude and a willingness to learn!

Level 2 – Support Coach

BASE RATE

$50 per session

DUTIES
  • Provide support for the Lead as instructed prior to the start and during the session.
  • Help with set-up including cones & equipment if applicable.
  • Know everybody’s name! And provide feedback during the session using their names.
  • Take warm-up and cool down stretches.
  • Exercise correction and demonstration of correct technique during sessions.
  • Exercise progressions and regressions at a one-on-one level: up for intensity or down for injury or if participant is fatigued or unconditioned keeping the Lead Coach informed when you do this so they’re aware that the participant has been given an alternative exercise.
  • On occasion, instructing a station or portion of the session. You may be asked to run a portion on-the-go. If you’re not confident in doing so,  letting your Lead Coach know to ensure you’re given appropriate guidance.
  • Using initiative and flexibility to change session on the go if required due to conditions, participant fatigue levels, etc.
  • Alerting Lead Coach to any issues e.g. participants slacking off
  • Attending to any injured participants during a session and reporting to Lead Coach as appropriate e.g. serious injury to reported ASAP, less serious to be reported at the completion of the session.
YOU WILL NEED
  • A positive can-do attitude and a willingness to learn
  • V&B Athletic approved uniform*
  • Access to approved V&B Athletic coaching app**

Level 3 – Lead Coach

BASE RATE

$60 per session

DUTIES
  • Command a location for the duration of the session (excluding warm-up and cool down, unless you are the only instructor).
  • Occasional pick-up of equipment from Head Coach, if required.
  • Planning sessions in conjunction with Head Coach using V&B Athletic Mentoring site and V&B Athletic approved programming and incorporating V&B Athletic approved equipment to be done on a macro level as well to ensure progression and variety throughout the month.
  • Modifying sessions to suit location, numbers, weather conditions, etc. This includes on the day of the session if conditions are dangerous or park is closed etc. Safety of our participants is always our first consideration.
  • Using initiative and flexibility to change session on the go if required due to conditions, participant fatigue levels, etc.
  • Ensuring the session plan is available for support instructors at least 24 hours before each session via approved V&B Athletic coaching app.
  • Ensuring you know all injuries/issues prior to a session beginning. 
  • Meet & greet any new participants, give them a quick rundown of how it all works (bag for keys, “Hooyah”, wait until we give them a drink break etc), distribute t-shirts if applicable, and chat to them for feedback at the end of the session.
  • Greeting all Recruits at the start of every session and staying for 5-10 mins if anyone needs to chat. This is an important part of rapport building and will ensure your location succeeds.
  • Know everybody’s name! And provide feedback during the session using their names.
  • Point of contact on the session day for any absent participants (via SMS).
  • Setting up the session at least 15 mins prior to start including cones and equipment, where applicable.
  • Taking roll call and submitting attendance viaapproved V&B Athletic coaching app immediately after every session. Ensuring you know all injuries/issues prior to a session beginning.
  • Final headcount & AWOL numbers (you can do this while Support is doing warm-up)
  • Exercise correction (including during stretches).
  • Providing exercise progression and regression options – based on knowledge of current participants.
  • Controlling team groupings (eg. Pairs, Sections, etc), controlling transitions between each activity, rest periods and clearly explaining each activity. This includes providing alternate exercises to injured participants.
  • Maintaining discipline of the team and participants (eg. AWOL, participants who slack off/ stop) as per the V&B Athletic ethos.
  • Leading warm-up and final stretches (unless you have a Support instructor). 
  • Letting Support Coach(s) know how the session will run and what they expect of the Support Coach for that session, prior to the session commencing.
  • Reporting any injuries (participant or instructor) that occur during a session via approved V&B Athletic coaching app immediately after every session.
YOU WILL NEED
  • A positive can-do attitude and a willingness to learn!
  • V&B Athletic approved uniform*
  • Access to approved V&B Athletic coaching app**
  • On occasions where it is required, Your own transport to carry session equipment. This can be heavy and is often wet and dirty!
  • Your own Coach KIT, which includes: 
    • Stopwatch
    • Large waterproof trap for participant clothing during session.
    • Box for keys/valuables (to be locked up if you leave the location unattended at ANY time)
    • First Aid Kit
    • Cones
    • Measuring tape

Level 4 – Head Coach

BASE RATE

$80 per session

DUTIES
  • Full control and management of your own location including support staff. All aspects of this location are ultimately your decision – as long as it falls within approved V&B Athletic guidelines and best practice. 
  • Planning sessions using V&B Athletic Mentoring site and V&B Athletic approved programming and incorporating V&B Athletic approved equipment to be done on a macro level as well to ensure progression and variety throughout the month.
  • Modifying sessions to suit location, numbers, weather conditions, etc. This includes on the day of the session if conditions are dangerous or park is closed etc. Safety of our participants is always our first consideration.
  • Using initiative and flexibility to change session on the go if required due to conditions, participant fatigue levels, etc.
  • Maintaining your own V&B Athletic approved equipment.
  • Ensuring the session plan is available for support instructors at least 24 hours before each session via approved V&B Athletic coaching app. 
  • Ensuring you know all injuries/issues prior to a session beginning. 
  • Meet & greet any new participants, give them a quick rundown of how it all works (bag for keys, “Hooyah”, wait until we give them a drink break etc), distribute t-shirts if applicable, and chat to them for feedback at the end of the session.
  • Greeting all Recruits at the start of every session and staying for 5-10 mins if anyone needs to chat. This is an important part of rapport building and will ensure your location succeeds.
  • Know everybody’s name! And provide feedback during the session using their names.
  • Point of contact on the session day for any absent participants (via SMS).
  • Setting up the session at least 15 mins prior to start including cones and equipment, where applicable.
  • Taking roll call and submitting attendance via approved V&B Athletic coaching app immediately after every session.
  • Exercise correction (including during stretches).
  • Providing exercise progression and regression options – based on knowledge of current participants.
  • Controlling team groupings (eg. Pairs, Sections, etc), controlling transitions between each activity, rest periods and clearly explaining each activity. This includes providing alternate exercises to injured participants.
  • Maintaining discipline of the team and participants (eg. AWOL, participants who slack off/ stop) as per the V&B Athletic ethos.
  • Leading warm-up and final stretches (unless you have a Support instructor). 
  • Letting Support Coach(s) know how the session will run and what they expect of the Support Coach for that session, prior to the session commencing.
  • Reporting any injuries (participant or instructor) that occur during a session via approved V&B Athletic coaching app immediately after every session.
YOU WILL NEED
  • A positive can-do attitude
  • V&B Athletic approved uniform*
  • Access to approved V&B Athletic coaching app**
  • Your own V&B Athletic approved equipment1
  • Your own transport capable of carrying V&B Athletic approved equipment
  • Your own Coach KIT, which includes: 
    • Stopwatch
    • Large waterproof trap for participant clothing during session.
    • Box for keys/valuables (to be locked up if you leave the location unattended at ANY time)
    • First Aid Kit
    • Cones
    • Measuring tape

Warm Up and Cool Down

Warm Up – Standard

Start by lining athletes up double-arms distance max. 6 wide people we call this a RANK.

Then have each subsequent rank “FILE” off behind the first.

When addressing the group, project your voice so that the person that is furthest from you can hear you.

Start with jogging on the spot.

After 10 secs (count 1 thousand, 2 thousand, 3 thousand, etc in your head) advise the group “on the next command, we’re going to bring our knees to waist level for high knees on the spot. You should remain tall and crunch your abs forward, try not to lean back”

Then call “KNEES UP”

After 10 secs (again counting in your head) advise the group “when I call GO, you’re going to sprint on the spot as fast as you can, when I call DROP you’re going to drop and give me 2 quick, clean push-ups then straight back up and jogging. Everyone understand?”

Wait for acknowledgement.

Then call “GO! – hard and fast, sprinting on the spot”

After 10 secs call “DROP! – two quick push-ups, straight back up and jogging on the spot”

After 10 secs (count in your head) advise the group “on the next command, we’re going to bring our boots to glutes. You should draw your heel up underneath your backside, try not to flick”

Then call “BOOTS TO BUMS”

After 10 secs call “GO! – hard and fast, sprinting on the spot”
After 10 secs call “DROP! – two quick push-ups, straight back up and jogging on the spot”

Repeat the same “KNEES UP” and “BOOTS TO BUMS” sequence for a second round.

Call “GO! – hard and fast, sprinting on the spot”
After 10 secs call “DROP! – two quick push-ups, straight back up and jogging on the spot”
Repeat x3, counting down from 5 to 1 on the last round before calling “DROP!”

Once everyone is back to their feet call “STEADY” followed by “ARMS OUT at SHOULDER LEVEL, THUMBS POINTED UP”

Commence “BIG ARM CIRCLES FORWARD”
“Starting off slowly”
“Gradually increase the size of the circles until biceps are brushing past our ears”
“Then increase the pace”
Continue for 10 secs
“FLAT OUT for 5, 4, 3, 2, 1”

“Slow it down and back the other way”
Commence “BIG ARM CIRCLES BACKWARD”
“Again, gradually increase the size of the circles until biceps are brushing past your ears”
“Then increase the pace”
Continue for 10 secs
“FLAT OUT for 5, 4, 3, 2, 1”

“ARMS BACK OUT AT SHOULDER LEVEL, THUMBS POINTED UP”
“Bringing the arms across the chest, keeping hands at shoulder level”
“Squeezing shoulder blades at the back and alternating which arm goes across the top at the front”
Continue for 10 secs

“ARMS OUT IN FRONT, THUMBS POINTED TOGETHER AND ONE ARM UP, ONE ARM DOWN”
“Keep our arms straight we’re bringing the biceps back past our ears and elbow back past our waist”
Continue for 10 secs

“STEADY THERE”

“BRINGING OUR FEET TOGETHER WITH HANDS ON KNEES”
“Keeping our feet flat on the ground we’re going to draw the biggest circle possible with our knee caps”
Continue for 10 secs
“And direction change, back the other way”
Continue for 10 secs

“For 5, 4, 3, 2, 1 and STEADY THERE”

“STILL WITH FEET TOGETHER, STANDING UP TALL”
“As if there’s a piece of string lifting us up through the top of our skull, we lifting up on our toes and back on our heels”
“Squeezing calves at the top and drawing toes back toward our shins at the bottom”
Continue for 10 secs
“THEN WITH A SLIGHT KNEE BEND”
“We’re still rocking forward on our toes and back on our heels”
Continue for 10 secs

“For 5, 4, 3, 2, 1 and STEADY THERE”

“TAKING OUR FEET HIP WIDTH APART, TOES POINTED AT 45 DEGREES”
“We’re clasping hands together and dropping into a deep squat, arse to grass!”
“Pushing elbows against our knees we’re rolling the the hips, side to side and front to back”

Continue for 10 secs

“For 5, 4, 3, 2, 1 and STANDING UP”

“BLOCKING IT DOWN TO YOUR LEFT”
“You’re going to place your left hand on the person beside you shoulder”
“Pulling the toes back on your left foot”
“Kicking through with the leg leg”
Continue for 30secs
“Increasing the swing front and back, aiming higher each time”

“For 5, 4, 3, 2, 1 and CHANGING ARMS AND LEGS”

Continue for 30secs
“Increasing the swing front and back, aiming higher each time”

“For 5, 4, 3, 2, 1 and STEADY”

“GET RID OF ANYTHING YOU DON’T NEED ON TOP OR THAT DOESN’T HAVE V&B ON IT”
“Over to Coach ready for ROLL CALL”

Warm Up – Strength Focus

Start by lining athletes up double-arms distance max. 6 wide people we call this a RANK.

Then have each subsequent rank “FILE” off behind the first.

When addressing the group, project your voice so that the person that is furthest from you can hear you.

Start with jogging on the spot.

After 10 secs (count 1 thousand, 2 thousand, 3 thousand, etc in your head) advise the group “on the next command, we’re going to bring our knees to waist level for high knees on the spot. You should remain tall and crunch your abs forward, try not to lean back”

Then call “KNEES UP”

After 10 secs (again counting in your head) advise the group “when I call GO, you’re going to sprint on the spot as fast as you can, when I call DROP you’re going to drop and give me 2 quick, clean push-ups then straight back up and jogging. Everyone understand?”

Wait for acknowledgement.

Then call “GO! – hard and fast, sprinting on the spot”

After 10 secs call “DROP! – two quick push-ups, straight back up and jogging on the spot”

After 10 secs (count in your head) advise the group “on the next command, we’re going to bring our boots to glutes. You should draw your heel up underneath your backside, try not to flick”

Then call “BOOTS TO BUMS”

After 10 secs call “GO! – hard and fast, sprinting on the spot”
After 10 secs call “DROP! – two quick push-ups, straight back up and jogging on the spot”

Repeat the same “KNEES UP” and “BOOTS TO BUMS” sequence for a second round.

Call “GO! – hard and fast, sprinting on the spot”
After 10 secs call “DROP! – two quick push-ups, straight back up and jogging on the spot”
Repeat x3, counting down from 5 to 1 on the last round before calling “DROP!”

Once everyone is back to their feet call “STEADY” followed by “ARMS OUT at SHOULDER LEVEL, THUMBS POINTED UP”

Commence “BIG ARM CIRCLES FORWARD”
“Starting off slowly”
“Gradually increase the size of the circles until biceps are brushing past our ears”
“Then increase the pace”
Continue for 10 secs
“FLAT OUT for 5, 4, 3, 2, 1”

“Slow it down and back the other way”
Commence “BIG ARM CIRCLES BACKWARD”
“Again, gradually increase the size of the circles until biceps are brushing past your ears”
“Then increase the pace”
Continue for 10 secs
“FLAT OUT for 5, 4, 3, 2, 1”

“ARMS BACK OUT AT SHOULDER LEVEL, THUMBS POINTED UP”
“Bringing the arms across the chest, keeping hands at shoulder level”
“Squeezing shoulder blades at the back and alternating which arm goes across the top at the front”
Continue for 10 secs

“ARMS OUT IN FRONT, THUMBS POINTED TOGETHER AND ONE ARM UP, ONE ARM DOWN”
“Keep our arms straight we’re bringing the biceps back past our ears and elbow back past our waist”
Continue for 10 secs

“STEADY THERE”

“BRINGING OUR FEET TOGETHER WITH HANDS ON KNEES”
“Keeping our feet flat on the ground we’re going to draw the biggest circle possible with our knee caps”
Continue for 10 secs
“And direction change, back the other way”
Continue for 10 secs

“For 5, 4, 3, 2, 1 and STEADY THERE”

“STILL WITH FEET TOGETHER, STANDING UP TALL”
“As if there’s a piece of string lifting us up through the top of our skull, we lifting up on our toes and back on our heels”
“Squeezing calves at the top and drawing toes back toward our shins at the bottom”
Continue for 10 secs
“THEN WITH A SLIGHT KNEE BEND”
“We’re still rocking forward on our toes and back on our heels”
Continue for 10 secs

“For 5, 4, 3, 2, 1 and STEADY THERE”

“TAKING OUR FEET HIP WIDTH APART, TOES POINTED AT 45 DEGREES”
“We’re clasping hands together and dropping into a deep squat, arse to grass!”
“Pushing elbows against our knees we’re rolling the the hips, side to side and front to back”

Continue for 10 secs

“For 5, 4, 3, 2, 1 and STANDING UP”

“BLOCKING IT DOWN TO YOUR LEFT”
“You’re going to place your left hand on the person beside you shoulder”
“Pulling the toes back on your left foot”
“Kicking through with the leg leg”
Continue for 30secs
“Increasing the swing front and back, aiming higher each time”

“For 5, 4, 3, 2, 1 and CHANGING ARMS AND LEGS”

Continue for 30secs
“Increasing the swing front and back, aiming higher each time”

“For 5, 4, 3, 2, 1 and STEADY”

“GET RID OF ANYTHING YOU DON’T NEED ON TOP OR THAT DOESN’T HAVE V&B ON IT”
“Over to Coach ready for ROLL CALL”

Cool Down Stretches

Preparation

Start by having your group join you in a semi-circle, always in front and never behind you so they can all see you demonstrate and always ensure they have the sun at their backs.

When addressing the group, project your voice so that the person that is furthest from you can hear you.

Remind the group of stretching key points:

  • Always take your stretch just beyond comfort and just before pain.
  • Never force or bounce in a stretch.
  • At the first sign of sharp pain, back out of the stretch.
  • Don’t forget to breathe!

1. Hip Flexor and Quad

Start with going down on your right knee.

Make sure you take a shoulder-width stance with left foot forward, use the cue “place your left foot as far forward as possible” to ensure they have a long stance. 

Then push the left knee over the left toe.

Sweep the right arm forward and up, until it is reaching tall directly above the head, dropping the left hand by the left hip, then take the right hand over the top of the head towards the left shoulder.

To deepen the stretch into the hip flexor and quad, drop down through the hips. Hold for 2 breaths.

2. Posterior Chain

Bring the right hand to the left knee.

Keep your back tall and straight.

Take the left arm and extend it behind you by twisting all the round at the waist, use the cue “looking out over your left thumb”. 

Pull against the left knee with the right hand to deepen the stretch.

Hold for 2 breaths.

3. Hamstring

Turn back to the centre.

Push back through the hips to place your weight over the rear leg, use the cue, “pop the left leg out in front” so it is extended.

Pull the toes back on the front foot and have a slight bend in the front knee.

Up tall with fingers by the ears (never on the back of the head as this pulls on the spinal column)

Start by leaning forward at the waist with elbows back and chin up, use the cue “bottom rib towards front toes” to ensure the space between ribs and pelvis is kept open. 

When you feel the hamstring engage, pull back through the hips, use the cue “as if you’re trying to pull your shoe off your front heel”. This will deepen into the left hamstring and glute.

Hold for 2 breaths.

4. Gluts and ITB

Seated with both legs extended in front of you.

Bend the right knee and place the right foot on the outside of the left knee. Avoid letting your right hip lift by keeping both hips low and in contact with the ground.

Turning at the waist, place the right hand behind you for support and the left elbow on the outside of the right knee. The left forearm and hand should be vertical. 

Now while turning at the waist and looking over your right shoulder. apply pressure with the left elbow to the outside of the right knee.

Hold for 2 breaths.

Repeat steps 1 – 4 on the opposite side before moving on to step 5

5. Lower back, Hamstring, Gluts and ITB

Standing tall and bring the feet together.

Then cross the left foot over the right, pressing the right leg into the left. This is done to keep the left leg as straight as possible.

Hinge forward at the waist and reach around to grab hold of the left ankle and proceed to pull in tight, use the cue “collar bones to knee caps”. On each breath out, try and let go a little more at the waist to deepen the stretch. This will work into the left hamstring, glutes, and ITB.

Hold for 2 breaths.

Slowly stand up (to avoid a rush of blood to the head) then cross over the opposite leg and repeat.

6. Quads and Hip Flexors

Have your athletes pair up, preferably with someone of equal height.

Ask them to face each other, then take a step to their left and place their right hand on their partner’s right shoulder.

Next take the left foot in the left hand up to their backside, bring the knees together and remain standing tall with backs straight.

Now have them push their left foot away from their backside into their hand, use the cue “press your shoelaces into your left hand”. This will work into the left quad, hip flexor, and TFL. Hold for 2 breaths.

Ask them to change arms and change legs and repeat.

7. Chest

Still in pairs.

Ask them to place their right palms and elbows together.

Step through with the right foot then turn away from each other, ensuring contact pressure is at the elbow and not the hand. Use the cue “don’t push just open up and turn away” This will work into the Pectoralis muscles and anterior shoulder. Hold for 2 breaths.

Ask them to change arms and change legs and repeat.

Optional: Shoulders

If shoulders have been exercised during the workout you will want to add this stretch

Standing tall, take the right arm and extend it all the way across the body, with the thumb pointed down and palm facing away from you.

Explain the arm is the lever, the shoulder joint is the fulcrum. The longer and straighter a lever is, the more pressure that can be applied at the fulcrum,

Do to this we place our left forearm or left wrist as far along the “lever” as possible, against the right wrist.

Keeping the right arm straight, use the left arm to pull the right towards the chest. Then use the cue, “drop the right shoulder away from your right ear”. This will work into the posterior deltoids, trapezius, Infraspinatus, teres major. Hold for 2 breaths.

Ask them to change arms and repeat.

Finisher: Neck Stretch 

Standing tall, take both hands and clasp them behind and under the butt cheeks. These stretches should always be performed slowly and calmly.

Slowly take the right ear to the right shoulder. Hold for 2 breaths.

Slowly raise the head back to centre.

Slowly take the left ear to the left shoulder. Hold for 2 breaths.

Slowly raise the head back to centre.

Optional extras: Chin to chest and Chin to sky, same slow, deliberate movement.

Operations Guide

Guide 1

Guide 2

Guide 3

Guide 4