It wasn't a pretty game with a cross wind at Casey Fields but we kicked 4 goals to 2 in the second half after having more of the ball and play (16 scoring shots to 7) to win 5.11.41 to 4.3.27.
I kicked 2 of those 5 but from the goal line on both occasions but hey, someones gotta kick them.
And with season 2018 over it's time to look forward to season 2019.
Everyday I'll compile 2 - 3 article pieces of something sporty, fitnessey and trainery potentially providing mew with over 1000 information gathering purposes.
I then read them and summarise them into my files for future reference.
My first step when a new season starts is to go back through my last 12 months of info, and sort out what I can use for me personally, for team pre-season training and anything else I feel could be useful.
Right now my "FOOTY 2019" FILE is 137 pages long, starting at 158. and here's some of my idea's totally out of context by the way, but it might get some of your thought juices flowing to better your off and pre-season instead of doing what everyone else does year in and year out.
· - Hams x eccentric/isometric at length with single leg hip extension eccentrics and single leg posterior sling hold (2 benches with shoulders on 1 and 1 foot on the
other with the free leg hip flexion isometric) + contract/relax (supine swissball) + rapid eccentric with
single leg drop catch hip extension and band overspeed deadlift + reactive drop catch single leg romanian deadlift pushing bar in squat rack supports/2
bench single leg hip extension switch and prime times + eccentric/isometric in hip flexion doing razor curls/triphiasc romanian deadlift + unilateral/open chain with back extension push down and catch and speed back extension
· - Triphasic Training
· - 1 x 20
- Bondarchuk – same program until peak
·
- Knee issues do under/behind knee band squats
· - Rsi do 6 – 10 reb jumps and get the 5
best
·
- Dribbles are small pedals/over ankle,
medium pedals/over calf and big pedals/over knee...stiffness from more
contacts...20m acceleration into dribble...increase cadence at 1 dribble before moving
to the next
· - Bondarchuk acceleration x bench press/chin up + trap deadlift jumps/band
speed squat + resisted sprints/bounds + footy training/games
· - Bondarchuk change of direction x dumbbell row/push up + squat jump/bulgarian split squat jumps + band resisted single leg lateral jump + footy training/games
· - Bondarchuk early pre-season x general prep exercises + extensive use
of special prep exercises
· - Bondarchuk mid pre-season intensify general prep exercises but
do less of them and intensify special prep exercises
· - Bondarchuk late pre season do less general prep exercises + intensive special prep exercises but less of them + special development exercises
· - Bondarchuk competition phase focus on a few
qualities at various times but maintain everything emphasising special prep exercise phases at peak times during the year for the most carry over
· - Bondarchuk beginners general prep exercises but learn technical
elements of special prep phase
· - Bondarchuk intermediates build power
with special prep phase
· - Bondarchuk advanced do special strength exercises and can add them to general prep phase and special prep phase
· - Ankle mobility do the usual + malleoli mobilisation (place web of hand across front of ankle and push post as you dorsi flex /
tibial internally rotate (internal rotation tibia as you dorsi flex) / retest wall aankle mobilisation...if you feel tightness
in the back then it’s muscle tightness so rub tibial posterior (along posterior shin and
push up on bad spots while moving into plantar flexion)
-
· - Bondarchuk general strength for speed strength athlete (team
sport athlete) special prep phase – squat jump 3 x 6 @ 50kgs (check velocity), 3-5mins rest,
3 x 15m sprint 3-5, ¼ squat 3 x 5 @ 80% 3-5, bench press 3 x 12 @
100kgs 1-2, back extension 2 x 10 @ 20kgs 1, glute ham raise 2 x 10 easy 1, military press 3 x 10 @ 60kgs 1, barbell curl 2
x 20 easy 1, dips 2 x 20 @ 20kgs 1, Russian step up 5 x 20 easy 1, monday through saturday
· - Bondarchuk variation method – 2 different days
so time to sports form is twice as long, do 25 sessions of day 1, then 25 of
day 2 and repeat, need to be far out from needing to be in sports form
· - Max strength or close to can hang around for
ages so focus on technical reserve as choking is from a loss of technique...strength
will be there for you all the time but you can only perform when you have the
technique to get the most out of it...create it by dialling in technique so
much that you can replicate it in any situation
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