Awards

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ACHIEVEMENTS AND AWARDS

Here is a selection of achievements and awards that
Bruce has received over his many years of coaching.

Post Office Counters
Coach of the year
1992-93

Master Coach
Award

Western Province
Sports Council
2012 Award
Roll of Honour

Western Province
Athletics
Coach of the Year

Facebook

Check out this great strength workout from Coach Kathleen Shuttleworth #active4life #stayhome #staysafe #stayhealthy ...

Jun 01 , 2020  ·  

A great hurdles memory from the 1980s....enjoy #hurdles #memories #europeanathletics #staysafe ...

May 29 , 2020  ·  

Enjoy the last of Kathleen Shuttleworth's May Mobility Monday sessions! Also enjoy the other star in this one ๐Ÿ˜‚ It's a Bank Holiday Monday in the UK, so no excuses, get these done #stayhome #staysafe #stayhealthy ...

May 25 , 2020  ·  

Some exercises from Nolene Conrad that might just help all of you #stayhome #staysafe #stayhealthyI have put together a few glute strengthening exercises on my YouTube channel๐Ÿ‘‡ https://youtu.be/whUAMDS75rM

Picture by Roger Sedres Photo

#gluteworkout #runners #strengthandconditioning #stronger

adidas adidas Running Endurocad PeptoPro and PeptoSport
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May 23 , 2020  ·  

Something to definitely put in your diaries #stayhome #staysafe #stayhealthyOne of the highlights in our ongoing series of Coaching webinars is on Fri 29 May (18:00), when we'll host An Evening With Kevin Young - Barcelona 1992 Olympic 400m Hurdles gold medallist, World Record holder (still!) and the first person to run the 400m hurdles in under 47 secs! View our full webinar schedule and register free at ๐Ÿ‘‰ https://bit.ly/2JcVJ9D
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#BetterTogether
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May 22 , 2020  ·  

Sadly this is the last in the current series of drills from Nick Buckfield. But a great one to finish on, as before, remember to do both legs! #stayhome #staysafe #stayhealthy ...

May 19 , 2020  ·  

Hereโ€™s the third May Mobility Monday from Kathleen Shuttleworth. Enjoy and have a great week of training #stayhome #staysafe #stayhealthy ...

May 18 , 2020  ·  

Here we go, it's another Super Sunday, where did the last week go ๐Ÿค”. Continuing the rhythm and co-ordination theme, get those feet dancing
#stayhome #staysafe #stayhealthy
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May 17 , 2020  ·  

Some dancing feet, rhythm and co-ordination for a Saturday morning. Keep training everyone. #stayhome #staysafe #stayhealthy ...

May 16 , 2020  ·  

Some variation for you all, adding in some plyometrics, remember to do both legs though! #stayhome #staysafe #stayhealthy ...

May 15 , 2020  ·  

A slight change of direction for todays drill! #stayhome #staysafe #stayhealthy ...

May 14 , 2020  ·  

More drills to add to your daily routine, keep busy and stay focussed #stayhome #staysafe #stayhealthy ...

May 13 , 2020  ·  

Continuing more great footwork drills, thanks to Nick Buckfield #stayhome #staysafe #stayhealthy ...

May 12 , 2020  ·  

Here is the second session from Kathleen Shuttleworth
More variations for you to do #stayhome #staysafe #stayhealthy
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May 11 , 2020  ·  

Enjoy this drill, some backward movements for your Super Sunday #stayhome #staysafe #stayhealthy ...

May 10 , 2020  ·  

To keep your feet dancing ๐Ÿ’ƒ. Happy Saturday to you all ๐Ÿ˜ #staysafe #stayhome #stayhealthy ...

May 09 , 2020  ·  

To enable you all to vary your training during lockdown, we are going to post a series of short videos each day. Thanks to Nick Buckfield for allowing me to share #staysafe #stayhome #stayhealthy ...

May 08 , 2020  ·  

Another of my coaching friends, Coach Kathleen, here in South Africa has posted this today. Just some really good tips to get you mobile before heading out for a training session, remember mobility is key so never skip doing it! #stayhome #staysafe #stayhealthy ...

May 04 , 2020  ·  

UPDATE: England Athletics, in collaboration with the other Home Country Athletics Federations & UKA, today announced that the suspension period for athletics competitions is extended until at least 30 June 2020. As a result, we have also announced the postponement of our U20/U23 Track & Field Championships (due to take place on 6/7 June in Bedford).
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For more detail on the announcement and an update on the proactive planning work taking place around competitions, visit: ๐Ÿ‘‰ https://bit.ly/2KIgKtr
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Whilst all licensed competition events in our sport scheduled up to 30 June 2020 are suspended, we will continue to review the wider suspension of all other athletics activity outside of competition (currently set to 31 May 2020). We will wait for a further announcement from the UK government in relation to the nationwide coronavirus lockdown period, expected during week commencing 4 May, before further reviewing and updating on the current suspension period covering all other athletics activity.
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Apr 29 , 2020  ·  

Definitely a must for hurdlers! #stayhome #staysafe #stayhealthyNolene Conrad brings us exercises for stronger legs.

This set of exercises focus on exercising your legs separately. Why should you go single? Simply put u don't run/walk with both legs at the same time. Most people have a dominant, stronger side and unless you address your imbalances with single leg movements you're unlikely to stop the niggling foot, ankle, hip or knee pain. Single leg workouts closely mimic the running/walking movement.

Here are some more benefits to single leg exercises:

*Forcing your non-dominant leg to work as hard as your dominant leg
*Improving your balance
*Strengthening core muscles
*speeding up the rehabilitation process after injury;
*reducing risk of ankle sprains

Remember to progress sensibly, especially if you are a beginner in strength training. Start with your bodyweight, then add an extra weight of dumbbells.

#WomAND #WomANDHealth #35daychallenge #loveyourself #goodhabits #5tosurvive #hometeam
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Apr 29 , 2020  ·  

Not specifically for hurdlers, but definitely for all round athletic development. Have fun and enjoy these #stayhome #staysafe #stayhealthy ...

Apr 27 , 2020  ·  

As another weekend approaches, some more variations and important physical areas to work on for all you hurdlers #staysafe #stayhome #stayhealthyJoin Nolene Conrad as she takes us through her journey of pain free hips and the exercises that she has been doing.

My physio Gerard Hartman from Ireland gave me these 5 specific exercises, specifically designed to strengthen my hips, pelvis area and glutes. These have been the 5 most challenging exercises that I have done.

They are beneficial for balance, walking and staying pain-free. Having weakness in this area can cause muscle imbalances which leads to injuries and discomfort.

Muscle groups worked: Glutes, hamstrings, hips, pelvis, core, calves, quads.

I challenge you to try 3 sets of these exercises. I guarantee you will feel it the next day. I do them 5 times a week and after 7 weeks already feel a massive difference.

Link to full video
https://www.youtube.com/watch?v=4ArTov-Ixds

#WomAND #WomANDHealth #21daychallenge #loveyourself #goodhabits #5tosurvive #hometeam
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Apr 24 , 2020  ·  

Some more workout ideas and thoughts from Nolene Conrad to keep you occupied and fit during lockdown #staysafe #stayhome #stayhealthyNolene Conrad brings us her Full Body Workout challenge! Are you up to showing us what you can do?

The Challenge: 6 exercises, 1 minute on, 30 sec off x 4 ๐Ÿ˜๐Ÿ’ช

Equipment needed: Broom stick; plastic bag filled with sand (Kettle bell); Dustbin & a chair

Exercises to be done:
1. Overhead side squats
2. Curtsy Lunges
3. Knee to chest Pull in
4. Kettle bell (plastic bag with sand) swings
5. Wall Bridge with arm swing
6. Elevated cross mountain climbers

Film yourself doing the exercises, remember to share your video showing how u have improvised, and tag Nolene Conrad - Good-luck!

#WomAND #WomANDHealth #21daychallenge #loveyourself #goodhabits #5tosurvive #hometeam
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Apr 22 , 2020  ·  

Some other ideas from Rob Thickpenny, to ensure you do not get bored with circuits during lockdown. It's the start of another lockdown week, so please stay home, stay safe and most of all stay healthy and as fit as you can! ...

Apr 20 , 2020  ·  

Your Saturday challenge!!! Get to it now.....stay home, stay safe and stay healthy.Nolene Conrad takes us through a 10 minute dynamic warm up exercises for any workout

Dynamic stretching is a form of active movement that isnโ€™t about holding a stretch but rather taking your body through ranges of motion that will better prepare you for your workout or sporting activity.

Dynamic stretching is very effective. Here is a full-body routine you can use before you exercise โ€” whether youโ€™re about to play a sport, do some running, or hit the weights.

This routine should only take about 10 minutes.

Link to full video : https://www.youtube.com/watch?v=lOPSJRyEawQ

#WomAND #WomAND21 #21daychallenge #loveyourself #goodhabits #5tosurvive #hometeam
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Apr 18 , 2020  ·  

Some more exercises to stop you all from getting bored and unfit! EnjoyNolene Conrad brings us Day 9 of #hometeam 21 Day Challenge

Focus : CORE - 20 minute Killer Core session.
It's time to turn up the intensity ๐Ÿ’ฅ I've put together a well-rounded core workout that can improve your core strength.

This workout is for runners and non runners alike.
*Rest 20 sec rest after each exercises
*Do 3 sets with 3minute rest between sets

Link to full video : https://www.youtube.com/watch?v=E5cGcovMgQM

#womAnd21 #excercise #hometeam
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Apr 16 , 2020  ·  

Single Leg Romanian Deadlift ...

Apr 14 , 2020  ·  

Nolene Conrad takes us through an Upper Body workout

Using my Palisade fencing, resistance band and 2 bricks

Ladies I've put together a 30 minute Upper Body workout for you. The workout consists of a 5 minute warm up, and 7 arm exercises , targeting the back, biceps, shoulders, triceps, and chest.
Truth be told, I favor lower body workouts over upper body workouts. Which is why having a workout plan going into each week is essential for me to ensure I balance it out , otherwise Iโ€™ll over-train my lower body.
Regularly working out muscles in your arms, back, chest, and shoulders is vital to keeping your upper body strong and giving your muscles definition.
Do 3 sets ๐Ÿ’ช๐Ÿ’ช Enjoy ๐Ÿ˜

Link to full video - https://www.youtube.com/watch?v=3dvN6DAd1LY

#WomAND #WomAND21 #21daychallenge #loveyourself #goodhabits #5tosurvive
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Apr 12 , 2020  ·  

Before you take the easy road and eat too many Easter eggs during Lockdown, some more exercises, this time for your Glutes! So come on everyone, athletes and coaches included, get these done ๐Ÿ‘๐Ÿ˜€Nolene Conrad brings us a special GLUTE workout, with special focus on strengthening and toning.

Resistance bands are effective because they provide a more functional movement in comparison to free weights. It can also prevent imbalances in the hip by building muscle strength.
I will show you some simple resistance band moves and how to do each of them from the comfort of your home. You can try each move for 30 seconds, resting for the next 20 seconds before moving to the next. So let's fire up those glutes

Link to full video https://www.youtube.com/watch?v=oTOqxVlm5dQ

Start your day with this essential glute routine with Nolene Conrad

#womAND #womAND21 #21daychallenge #hometeam #livecourageously
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Apr 10 , 2020  ·  

As promised, another post from Nolene Conrad, today working on some mobility! Come on everyone let's get moving!! ...

Apr 08 , 2020  ·  

During lockdown here in South Africa, a close friend and athlete, Nolene Conrad has been posting various activities that you can do at home, so all you hurdlers out there, who can't train but need to do some exercise, I will post these every few days. Enjoy!Nolene Conrad Essential Balance Routine

Of all the ways for athletes, walkers, runners or those who do casual exercise to maintain fitness, nothing beats remaining injury-free. One way to accomplish that goal is to regularly do a few simple exercises to improve your proprioception.

What is proprioception?
Proprioception refers to a sense of joint position. When a joint is sprained, it loses proprioception. The joint feels unstable and can give out. Proprioceptive exercises help the body relearn how to control the position of the joint.

How can I improve my proprioception?
By doing balance training. I demonstrate a couple of balance exercises in this video that you can do using a brick, if u don't own a balance pad.

Did you know: Balance improves your running technique. Both walking and running require the body to constantly control its center of gravity โ€œ

Here is my link to balance/Proprioception workout.
https://www.youtube.com/watch?v=CWf-YhiEFwY

Start your day with this essential balance routine with Nolene Conrad

#womAND #womAND21 #21daychallenge #hometeam #livecourageously
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Apr 06 , 2020  ·  

Mar 21 , 2020  ·  

An early reminder of the last BLCF 300m/400m Training Day at Lee Valley Athletics Centre, Sunday 22 March, 12:30 until 16:30. This is the time to fine tune your training and hurdling technique, ready for the busy outdoor season that awaits you all, so get down to Lee Valley and enjoy the training and coaching from Julie and Jacob!!!! ...

Mar 10 , 2020  ·  

We are already into the second month of 2020. The indoor season is in full swing, so how is your training going?
Need a few more tips and advice?
Then get on down to Lee Valley Athletics Stadium this Saturday afternoon, for the next BLCF 300/400m Training Day.
...

Feb 10 , 2020  ·  

Wishing all coaches and athletes a very successful 2020!
The best way to get back into things with a bang, is to make sure you donโ€™t miss our first BLCF 300/400m Hurdles Training Day this Saturday (4 January), at Lee Valley Athletics Facility.
All hurdlers and coaches are welcome, lots to learn, it will be hard work but also lots of fun!
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Jan 02 , 2020  ·  

Where has this year gone? Only 6 days to the final BLCF 300/400m Training Day for 2019. Make sure you are there. Sunday 8 December - Lee Valley Athletics Centre - 1230 to 1630 - All ages welcome, athletes and coaches alike. ...

Dec 02 , 2019  ·  

Are you ready? It's almost time for the next BLCF 300/400m Hurdles Training Day!!!! Make sure you get down to Lee Valley Athletics Centre this Sunday, 10 November, for a hard but fun training session with lots of technical aspects included. Make sure you don't miss it! ...

Nov 05 , 2019  ·  

Now that the clocks have changed to winter mode, make sure you have all the BLCF 300/400m hurdles training days in your diary - the next one is 2 weeks today - Sunday 10 November - Save The Date Now!!!! ...

Oct 27 , 2019  ·  

Aug 12 , 2019  ·  

Make sure you get these dates in your diaries now! ...

Aug 12 , 2019  ·  

Very many congratulations to Marli Jessop on winning her first English Schools title at the weekend. BLCF is delighted to have assisted you on this journey so far! Keep up the hard work and more will come. ...

Jul 16 , 2019  ·  

Thanks Lisa....great to finally meet you! Will be in touch very soon. ...

May 28 , 2019  ·  

Congratulations to Kai Riley La Borde winner of the Elite Mens 110m Hurdles race. Seen here with James Hillier from England Athletics ...

May 28 , 2019  ·  

Congratulations to Heather Paton, Lucy-Jane Matthew's and Yasmin Miller on their top 3 positions in the Elite Womens 100m Hurdles race organized by England Athletics ...

May 28 , 2019  ·  

Such an awesome 1st BLCF Hurdles Fest yesterday. Thanks to all those who supported the event. Now for next year! ...

May 28 , 2019  ·  

The 1st BLCF Hurdles Fest is now less than 4 weeks away....make sure you don't miss out! Get those online entries completed now ...

Apr 30 , 2019  ·  

6 weeks today! Calling all hurdles athletes, don't miss this great opportunity. Get your entries done online now. Am looking forward to seeing lots of you at Lee Valley #BLCFhurdlesfest ...

Apr 15 , 2019  ·  

BLCF is delighted to announce the 1st Hurdles Fest on Monday 27 May at Lee Valley.
Get your entries in now to ensure you do not miss out.
...

Apr 01 , 2019  ·  

Where did the last 4 weeks go!
I hope everyone is ready for the November edition of the BLCF 300/400m hurdles training days at Lee Valley tomorrow.
Jacob Paul will be joining Julie Pratt-Benterman on the coaching side, so make sure you are ready for lots and lots of hard work, and the legend that is Lloyd Cowan might just pop in as well.
Donโ€™t miss this great opportunity to learn from so many experienced coaches!
...

Nov 17 , 2018  ·  

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