Warm ups are here for guidance. Feel free to complete your own personal warm ups just ensure it is thorough.
Dynamic warm up:
Light jog
Leg kick outs
Open / close the gates
Pogo jumps
Small accelerations
Any static or extra dynamic stretches that you personally complete during your warm ups.
Maximal speed day.
During the season your body will adapt to meet physical match demands so the external conditioning load does not need to be as heavy. These sessions will be short and sharp and it is recommended that it is to be done on a pitch / field. They will not take longer than 30 minutes.
After the session ensure you stretch the lower body.
PART A:
Exercise: 30m Sprint
Reps: 5
Rest: Full recovery (2-3 mins)
Exercise tip: We are looking to get the most out of every sprint so use the full rest time.
PART B:
Exercise: 50m Sprint
Reps: 3
Rest: Full recovery (2-3 mins)
Exercise tip: We are looking to get the most out of every sprint so use the full rest time.
Warm ups are here for guidance. Feel free to complete your own personal warm ups just ensure it is thorough.
Dynamic warm up:
Light jog
Leg kick outs
Open / close the gates
Pogo jumps
Small accelerations
Any static or extra dynamic stretches that you personally complete during your warm ups.
Repeat Sprint Ability
This is different to max speed day as it will match the demands of short explosive actions that you will do lots of during a game.
Same as max speed day, ensure you stretch the lower body post session.
PART A:
Exercise: 20m Sprint
Reps: 6
Rest: 20 seconds
Exercise tip: This will be tough, push for maximal efforts even when fatigued as this is what will improve your repeat sprint ability
PART B:
Exercise: 40m Sprint
Reps: 5
Rest: 35 seconds
Exercise tip: This will be tough, push for maximal efforts even when fatigued as this is what will improve your repeat sprint ability
