About your Coaches:

​​​​​​​Russ Hoggard

SPRINTS / HURDLES AND COMBINED EVENTS

Russ got his first International athlete away to the Rome Olympics in 1960 and has continued to coach at all levels from beginners to high performance, National and International athletes for an unbroken span of 48 years. He has coached more National Champions and Representatives than he can remember.

He started his competitive life as a National Class Cyclist but was attracted to Athletics in sprints, hurdles and middle distance. He is a former National Sprints and Hurdles Coach and Convenor of the National Hurdles Advisory committee. He has coached New Zealand teams to Oceania and Commonwealth Games and was Sprints, Hurdles and Relay Coach to the Oceania (Australia, New Zealand and Pacific Islands) World Cup Team after which he spent some time in Germany stud​​​​​​ying hurdles and sprints.

Tony Catchpole

SPRINTS / HURDLES AND HIGH JUMP

Tony has a life long involvement in athletics as a competitor, parent and more recently a coach.

Starting as a high jumper and sprinter and progressing to hurdles, Tony is still competing as a Masters athlete and has won several NZ Masters 100m Hurdles titles in his 50's.

After years developing and running his own company, Tony was fortunate to be able to semi-retire and indulge in his sporting passion. Retraining with a qualification in exercise instruction, together with a deep knowledge of the sport, he now coaches the development group and contract coaches with the AUT Millennium Schools program.

Tony is confortable coaching any age or ability and enjoys helping people achieve their sporting and fitness goals.

Who will benefit from sprint training?

Russ & Tonys speed development group is not just for track athletes. 

We have had international athletes from Rugby, Hockey, surf lifesaving and other sports all pass through this group. Anyone that plays a sport that requires running will benefit from being able to run faster, more efficiently and will minimize running related injuries.

Sprinting is also a great whole body  fitness workout. Sprinting requires a strong core, upper body, leg strength, coordination and balance. It will also improve your cardiovascular fitness, both aerobic and anaerobic.

Whether your a developing sprinting star or have spent the last year on the couch, we can help you achieve your sporting or fitness goals.

We work a graduated program that takes care of newbies and ensure no one trains beyond their capacity.

US Sprint coach Loren Seagrave talks about sprint mechanics.

About speed deveopment:

Speed is determined by the rate of leg turnover and stride length. Stride length is a product of ground contact and flight time. Usain Bolt's leg turnover wasn't any faster that his opposition but he took one to two strides less every 100m. 

Speed can also be broken down into acceleration, top end speed and speed endurance. In winter sports the ability to cover the first 5-10 meters can make a huge difference. A 400m runner needs to be able to hold onto their speed for as long as possible.

Where and When?

The Speed Development group meets in front of the Athletics NZ Pavillion at the AUT MillenniumTrack.

Coaching sessions are Mon thru Thurs 4 to 5.30 pm and Sunday mornings at 10am. Some Winter Sunday sessions will be off site.

We suggest attending 2-3 of these sessions per week.

What you will do in speed development:

We run a 12 month program geared towards performance at Secondary School Champs in December and National Club Champs in March.

By following the program you will improve

• Aerobic capacity
• Anaerobic capacity
• Strength endurance
• Running posture
• Flexibility
• Ground contact effectivness
• All round physical strength
• Muscle activation control
• Running Mechanics
• ​​​​​​​Resistance to injuries

​​​​​​​And you will get faster

“Being part of this training group has had a hugely positive influence on my performance as a sprinter/ hurdler. The culture among the athletes is very positive and supportive which makes trainings much more than just the work out. Coaches Russ and Tony are absolutely amazing when it comes to helping me achieve my goals and supporting me through the highs and lows. Over the 2017/18 season I came away with the NZ U20 100m hurdles title and 5th in the NZ U20 200m final.” - Amy R.

Some frequently asked questions

What age do I have to be?

Our youngest athletes are 14 years old, the oldest approaching 40. As we train at 4pm, this mostly suits High School and tertiary aged athletes.

For those aged 30+, there is the top performing Masters Section: http://www.sporty.co.nz/bays-athletics-masters where all abilities are welcome.

For those aged 10-15 the starting point is to complete the NorthSport Academy Athletics Accelerator Programme Click here.  This programme will enhance the key athletic skills needed for long term success in any sport. For more information contact Vivienne : [email protected]

For those aged 8-13 try Jonathon Woods training group: http://www.sporty.co.nz/baysathletics/Juniors-Section/Junior-Distance-with-Jonathan which is more running and distance focused. For 8-13 sprint mechanics coaching contact Tony:[email protected]

Will I have to train 5 DAYS A WEEK ?

Not unless you are in the “Hard Core Group.” Check the groups out again and see where you think you would fit in the best.

Do I get a training program?

Every athlete in the group receives a training schedule every month of the year but each session is “Hands on” coached with one or two coaches in attendance at every session.

What if I try it but don’t like it ?

Every new comer gets a free two or three weeks to judge the use of the programme for their requirements. After this “Try out” period the athlete decides whether or not they want to remain with the group.  Until this decision is made there  is no charge.

What does it cost ?

First you either have to become a member of the North Harbour Bays Club or if you are a member of another athletic club and wish to remain with your old club there is a facility fee (equal to the equivalent age group club fee) which covers the use of the stadium. There is also a monthly $42.00 charge for the coaching.

What will I bring to my first training session ?

Your normal running gear. Spikes are not necessary until you decide to stay with the program but you will need a reasonable pair of trainers…Warm clothes (Top and Bottom) and a water bottle .If you are buying new footwear check with our coaches as there are specific shoes that are better for beginners. (Few retailers are aware of this)

What happens at training sessions ?

Most Winter sessions take 1/2 to 2 hours but beginners are usually restricted to the initial ¾ warm up until their fitness levels are assessed. We have an indoor facility if it rains but in many cases unless conditions are very bad we train in the rain. We never cancel. The choice is yours.

Why not try out a  couple of sessions and see if you are tough enough. Remember every session will be hands on coach controlled.

“I have spent the last year and a half nursing an Achilles injury. Russ has worked with my medical support to create a training programme which has allowed me to slowly build back into full health over the last year and a half. I am now fitter, stronger and faster than I’ve ever been. I look forward to heading back to France where I train, travel and compete for Athletic Club Montpellier.”- Portia Bing