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Monday, January 8, 2018

PRE-SEASON TRAINING DO'S #20 - POST XMAS RUNNING


We all trained pre-Xmas but attendance was sporadic among the playing group but it's early Jan and everyone is hopefully on board.

During pre-Xmas training the main focus is on base building with basic aerobic capacity training and speed development.

Moving forward we want to build on the improved aerobic capacity as well as to continue with speed development for the most part.

Here's what I set up for the few teams I'm doing pre-season training for:

Endurance Training

#1 - 6min Time Trial first session back for each player hopefully improving on thier pre-Xmas time.

#2 - Speed training makes a subtle shift to static standing starts for acceleration as well as flying sprints to train max velocity starting from the 2nd week in.

#3 - Week brings the introduction of anaerobic threshold running sets which will take the players aerobic capacity to another level. Th distances covered for these runs are taken from the 6min time trial with the entire team split into 3 - 4 groups for individualisation.

#4 - Lactate Retention is introduced mid to late Feb which is the "blow up" training portion which you SHOULD NOT have done, or am doing, right now.

There will be more 6min time trials after the anaerobic threshold running program then after the lactate retention phase.

Sprints will be predominately max velocity come late Jan but acceleration will always be trained in the warm up to max velocity anyway so we have both force and velocity spectrum's covered there.

Between now and your 1st practice game, which is when you should be entering pre-season training mode there's 15 or team training sessions - not many - and without a plan you don't stand much chance of hitting the ground running com practice games and round 1 so if you need some team or individual help, let me know.

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