Session 1 · THRIVE: Habits
Ready, fuel, recover
- 15 minWarm-up and cool-down design (Activity: 'Warm-up cards'): make a warm-up that fits your goal, and a cool-down to finish.
- 20 minFuel for play (Activity: 'Fuel for play'): plan a pre-training snack, a drink plan and a recovery snack for a training day.
- 10 minSleep and rest days: why do muscles get stronger between sessions, not during them?
- 5 minAdd a 'habits' column to your log: water, sleep, warm-up done.
Session 2 · THRIVE: Relationships
Be a good training partner
- 10 minWhat makes a good training partner or coach? Brainstorm: encouraging, honest, safe, keeps your data private.
- 15 minLearn 'two stars and a step' feedback: two things that went well and one next step.
- 20 minTechnique coach (Activity: 'Technique coach'): partners use a checklist to watch a sprint start or standing throw and give feedback.
- 5 minAgree how you'll support each other for the next three weeks.
Getting started
Start the feedback practice on something low stakes, like a ball bounce or a jump on the spot.
Stretch
Interview a coach or older athlete about what they eat and drink on a training day.
Checkpoint
You can lead your own warm-up, plan a fuel and water routine, and give useful, kind feedback on technique.
Activities for this week
- Warm-up cards and fuel for play: What should you do and eat before and after training?
- Technique coach: How can breaking a skill into phases help you improve it?
Useful this week
- Eating for exercise and sport ↗ What to eat to fuel up and recover.
- Drink choices for children and young people ↗ Why water is the best drink, and what to know about sports and energy drinks.
- Healthy snack and meal ideas ↗ Ideas for pre-training and recovery snacks.