So I went down and checked out the Collingwood Women's Team Training tonight in 32 degree heat, after my own sprints session of course!
Here's how it all panned out.
10mins of partner skill drills (kicking, handballing etc) with the aim to get as many touches of the footy as you can.
Warm Up
- As a group they stated with ground based warm ups being back rolls, single leg glute bridges, side lying hip abductions, single leg abductor, hip flexor and kneeling hamstring.
Dynamic Warm Up Up and Down a 50m Stretch
- Up onto the feet and still as a group they did walking quad mobilisation into jog, walking ham mobilisation with arm sweep, overhead walking lunge into jog, side shuffles to jump squats to jog, high knee run to jog, partner leg swings, butt kicks to jog, side step to carioca, calf mobilisation, stride to 30m, jog into changes of direction, stride to 30m, prime time to jog, stide to 30m x 2
Running Prep
- Still as 1 group they did 25m fprwards into 25m backpedal into 35m F/B into 45m F/B, 2mins rest, 15m F/B, 25m F/B, 40m F/B, 50m F/B, 2mins rest, 15m F/B, 25m F/B, 40m F/B, 50m F/B
That looked hard watching it!
Then they broke off into 2 groups which is a great idea to keep everyone moving all the time - remember they only have a list of 27 or so if you have 40 - 50 blokes at training some nights then there must be a lot of standing around time.
Speed / Agility
Group 1 - Partner Band Resisted Sprints x 7secs x 2 sets each (band resister switches to sprinter and vice versa every 2nd sprint), 3mins rest, repeat except after your 7sec sprint you go straight into 4 squat jumps then a 20m stride again for 2 sets each
Group 2 - T Agility Drill where you sprint out 5m, side shuffle 5m to the left marker, shuffle back to the right 10m to marker, shuffle 5m back to the middle marker then backpedal back to the start. This was in groups of 4 or 5 just going 1 after the other x 3 sets each.
Then the groups switched drills.
There were a few left on the ground after the agility drill!
After a good 5 - 7mins break they went own the opposite end, set up 4 groups and did some set and on the run goal kicking from 4 "area's" but no major structure just move around and get a lot of different angled kicks in.
Small Sided Games Conditioning
Game 1 Zone Kick Out 15 v 11 - the team of 11 kicks out against a zone of 15 opposition and it's simply game simulation until the kick out team gets the ball over every single zoning player, or the zoning team forces a turnover and scores a goal or behind for a reset. 2 x 10min games with 5mins rest.
Game 2 Ball Up Clearance 10 v 10 - whoever wins the clearance becomes the attacking team so then they try and score and the defending team again aim to get the ball out and over all the attacking players for a reset. If there was a behind then they simply threw the ball in from about 50m out. 2 x 10mins with 5mins rest
Game 3 Kick into Squares 9 v 9 - 2 Squares were set up about 35m apart with 4v5 in each (5v4 in the other for even numbers overall). The coach kicks the ball into one of the squares and nominates which team is to mark it and take possession. Whoever marks the ball starts the drill off with a forward thrust but remember it's 9 v 9 here, there's not players everywhere. It seemed to teaching the attacking team to spread, push forward and play some tempo footy when needed and the defending team needed to push to get numbers back to. This went for about 5mins.
I really enjoyed the small sided games as they can be easy and hard to implement depending of which one's you know of! Once the small sided games started then no one stopped moving until the rest breaks so their GPS units would have been going silly as it was quite intensive, not to mention the heat.
All up it was a 2 hour session, they looked good, ran well and their skills were pretty good most of the time even under fatigue.
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