HDLAC Training – Winter 2019

Training is available for registered and non-registered athletes and recommended for U8+  Parents are welcome to participate.  Parents must remain onsite for the duration of the training for all U12 and younger athletes.  Younger siblings are welcome to participate but must not be disruptive.

Please check the HDLAC facebook page for up to date information on any cancellations or changes.

Please come prepared for the conditions and bring appropriate clothing.  You will also need warm and dry clothing for after the session, a water bottle and normal running shoes. Spikes are not required. Centre uniform is also not required.

Monday -Middle Distance Training: 4:30-6pm.  Ern Holmes Oval, Pennant Hills.

A mixture of long and short intervals across varied terrain, in and around the oval. Aims are for general fitness and cross country preparation, as well as technique and speed development. Sessions will be tailored to suit the age and ability of all participants. There is no charge for this training.

Thursday – Athletic Skill Development: 4.30 – 5.30.  Ern Holmes Oval, Pennant Hills.  Meet at the Long Jump pits.

These sessions will cover skill development necessary for all athletics events.  All standards are catered for.  Performance improvement and injury prevention stems from strong technique which is essential at the start of a new season.  There is no charge for this training.

Sunday – Alternate Sprints, Jumps & Throws:  Ern Holmes Oval, Pennant Hills.  Meet at the Long Jump pits.

These sessions will cover fundamental and development skills for sprints, jumps and throws.  To actively cater for all abilities, please see the guidelines below and the training schedule here. Jumps and Throws training will be split by standard, whereas sprints will cover all standards together.  Please pay attention to the timing, dates and small fee for these sessions.


Time Jumps Standard Cost
2.00 – 2.30 Long Jump < 3 meters $3
2.30 – 3.30 Long Jump >= 3 meters $5


Time Throws Standard Cost
2.45 – 3.15 Standing Throws $3
3.30 – 4.15 Incorporating half spins/ shuffle
>= 5m for Shot
>= 15m for Discus


Time Speed Development Cost
2.00 – 3.15 Sprints for all standards $5

Non-registered athletes are welcome to attend. Be mindful of other sports on at the oval which may impact parking options.  Parents are encouraged to stay and assist with equipment.  Training will continue in most weather conditions so please bring suitable clothing for cold afternoons.  Please see Facebook for changes or updates on any cancellations.
Email vice@hdlac.org.au for more information on group training, or to organise event specific training.