PLANNING FOR 2019 PART 7

- Mini tramp runs in a ½ squat position x 40secs can be used when you can’t sprint outside

- Acceleration runs holding a medicine ball emphasises front-side mechanics

- Daily speed program: day 1 is upper body speed via hand speed, core speed, throwing/swinging speed...day 2 is technical speed via linear/change of direction/acceleration/deceleration and sport specific positions...day 3 is escaping/closing speed over 1, 2 and 3m distances focusing on 2 hard steps to get moving and extend to 5 – 10m so you can see what it looks like...day 4 teaches how to retreat and how not to get beat...day 5 is reactive focus using commands, partner reactions etc...intermittently insert testing/comp/arousal days

- For coordination/fluidity/timing do linear/multi directional tempo runs,  a/b march drills, skips, pops, booms, toe pops progress to using holding a stick over your head, aquabags, wicket runs, sprinting, agility, extensive plyometrics, jumps and medicine ball, complex jumps

- For overspeed sprints tie 2 bands together held by a partner that will pull you for 6 – 8 strides...do 3 overspeed sets then a fly 10m sprint...alternatively you could raise the surface because if the ground comes quicker then the ankle will stiffen up and you’ll get a similar response...space 1.5” mats throughout the fly zone and hope you hit some of them but to make it more measured use wickets in the fly zone and place the mats between them...softer mats can be used and when the brain senses a softer landing it will stiffen more when running at top speed...the mats will also slide a little which is a positive as the body will figure that out and force a contraction under the center of mass...when 1 part of the body is unstable then the it forces the rest of the body to be stable making airex mats a great option for this as well...then you can add aquabags holding on shoulders or overhead

- The best predictor of 30m speed in rugby is horizontal sprint power expressed in watts/kg

- Do mini hurdles x 8 @ 100% x 2 – 3 weeks then do regular sprints on the track until you plateau...then move to uneven surfaces for 2 - 3 weeks then back to the track again

- For relaxation do loaded fast feet/on spot sprint and add load until you can’t do 10 contacts in 10secs...also prone banded leg flutters

- Team Speed: week 1 do 2 x 60m non-competition...week 2 do 2 – 3 x 50m racing...week 3 do 3 x 40m linear race...week 4 do 4 x 30m tag from various starts...put something in the rest periods...finish training with a maximum speed set under fatigue giving the players the option of a max effort 40m sprint or a fly 10m sprint

- Acceleration complex is projection exercise/long jump or explosive throw exercise/static start sprint x 3 rounds with 60secs between exercises and 2mins between complexes...projection exercises include skips for distance/height, stick being held overhead acceleration, medicine ball knee punch runs, light resisted sprint or hill sprint

- Max Velocity complex is build up exercise/dribble or plyometric exercise/max velocity sprint x 2 rounds with 2mins between exercises and 3mins between complexes...build up exercises include – build up sprints, drop in sprints...dribbles include over ankle, over calf, over knee, dribble bleed...sample session: drop in sprints x 50 – 30m/dribble bleed x 40 – 20m/in and out sprints x 20 – 15m...do 2 weeks of complexes with no timing then 2 weeks of testing/timing over 20 – 30m as well as fly 10’s only doing 40’s after a few cycles

PLANNING FOR 2019 PART 6

- When training hip abduction, hip extension will also improve without training it directly...train hip abduction for 4 - 6 weeks then introduce hip extension after that...side hold band clam + lying band hip abduction with tibial external rotation + band fire hydrant + standing band single leg hip abduction all x 45sec isometric holds + band side steps x 10, 9, 8 reps

- Reactive sprint Drills include forward ankle jumps, backward ankle jump, backwards slow prime time, sideways slow prime time, 2 pop a-skip, 2 pop b-skip, single leg high knee each step sprint, high knee dribble, medium knee dribble, straight leg dribble, calf dribble, prime time, wall march, resisted march, wickets

- Sled metrics to track: v0 (m/s) – highest % of speed that can be used to determine training loads as a % of max velocity...f0 (n/kg) – maximum horizontal force production per unit of bodymass...pmax (w/kg) – maximum horizontal power per unit of bodymass during acceleration...fopt (n/kg) – optimal force production to elicit maximum horizontal power and shows how much force is necessary to optimise/maximise horizontal power output...vopt (m/s) – shows how much velocity is necessary to optimise/maximise horizontal power output and if you produce your best effort against a resistance that forces you to run at vopt then the power output will be maximal...lopt (kg) – the optimum sled load necessary to elicit maximum horizontal power so it is crucial that you test and train on the same type of surface...rf (%) – is the ratio of force describing how much of the resultant force applied results in horizontal force production with the higher the score the better...drf – the rate of decrease in ratio of force as speed increases linearly with increasing velocity during acceleration and as horizontal force decreases as max velocity is reached, this shows your ability maintain horizontal force as speed increases...so if I attain a value of .10 and you .05, then you lose about 10% of net horizontal force with every 1 meter/sec increase in velocity where I'll only lose 5% and it’s this that separates the elite sprinters to the rest of us

- The optimal sled load for acceleration development is 48 - 52% of your fastest time over your chosen distance...so if your PB is 3.07secs then 3.07 / .52 = 5.90 and 3.07 / .48 = 6.39 so you'd find a sled load that allows for your 20m sprint to fall in that time range...for late acceleration over 10 – 30m use about 20% less then your bodyweight or 80 – 85% unloaded maximum velocity sprints x 30 – 50m

- Medicine ball knee punch drill reinforces upright posture and front side knee lift...use a 3kg or less medicine ball...hold at belly button height

- Max velocity sprinter actions: high velocity extension for hip extensors at short lengths (jump squats/swings/trap bar deadlift jumps) and hip flexion through full range of motion (cable knee drives etc)

- Weighted pants sprint program

- Cat and mouse acceleration races over 20m where the leader starts 1m in front of the chaser...lead player starts backwards facing the chaser and the chaser starts in a lateral position (do both sides)...sitting lateral facing the same way...push up position both in lateral positions and push up  with both facing forwards...half kneeling lateral position with both players facing the opposite way...lateral 3pt starting position with players facing the opposite way...standing lateral position with both players facing the same way...lateral prone position with both players facing the same way...half kneeling lateral and half kneeling forward

- To decrease muscle slack do drop catch band back squat x 3 / high step bottom position jump with reset x 3 / band assisted drop squat with reset x 3

- Off-season speed program block 1: 8 – 12 x 3secs with 50 – 75secs rest...block 2: 6 – 8 x 5secs with 75 – 90...block 3: 4 – 6 x 7 – 8 with 90 – 120secs...in the rest period do a neural perplexity drill (side to side agility ladder + passing tennis ball around waist + a math problem) that takes 3 – 5secs and you could even throw in an easy mechanics drill like an a-march etc

PLANNING FOR 2019 PART 5

·         - Ankle progression 

·      
 - Posterior tibialis do x 12 reps/day + foot release with toe raises x 10 – 20secs  

- To strengthen arch do the hyperarch ankle jump variations (on spot, lateral, split stance etc) x 1min...you should feel the tendon on the bottom of your feet burning up...do the hyperarch squat with short foot posture that should fire up your glutes

·      - Tip Toe Ankle Circles x 3/week x 2 – 3 x 10...also do big toe raise and little toe raise while the foot is plantar flexed rolling through eversion/inversion

·      - Do step sprints/uphill dribbles for stiffness

·      - Skipping can provide rapid ankle function/stiffness boosts for those stuck on their heels when running

·      - Lateral chain program...Mon is hams/feet: bosch step cleans, jerk jumps to low box (hands on hips, little to zero knee bend), isometric hamstring switch, band hamstring flutter, weighted tall kneeling step to low box, weight on shoulders booms with 1 leg landing on raised on 2 inch surface...Wed is knee extensors/ankle stiffness: speed ¼ single leg squats with slight pause at bottom, outside leg lateral step hops, single leg lateral stair drops, single leg backward stair drops, single leg lateral stair drops with double bounce, 2 leg forward 2 stair jumps with double bounce...Fri is comp/timed sprints day

·     - Resisted sprint 3 x 10m @ 60% velocity, 90 – 120secs then rest 6 – 12mins while doing some light activity or some upper body exercises followed by 3 – 5 max sprints with 1 – 5mins rest

·     - Weight room speed training : acceleration is purely a concentric action so do trap deadlifts or pin squats with a staggered stance, heavy prowler push x 2 – 4 steps, mvp shuttle single leg birddog kick off...to train without muscle slack any single leg jump without any countermovement (horizontal/vertical) is great with block jumps such as 1 foot onto a 12 inch step and the other on the ground, use sled pulls by seeing how far you can drag a sled in 3 – 4secs and keeping the load constant, continue until improvement stalls then add weight to see if they can cover the same distance

·     - Optimal sled program

·     - Sprinter muscles are rectus femoris, semitendonosis, tibialis posterior, knee/hip muscles, medial/lateral hams through eccentric training at lengths like razor curls

·     - Wickets x 10 – 15/set

·     - Sprinter actions are concentric hip extension/hip flexion, eccentric knee flexion/extension, overspeed eccentric...2/week plan – trap deadlift or squat jump, flywheel leg curl or Nordic curls, heavy sled/heavy swing, explosive hip thrust, single leg eccentric back extension, resisted hip flexion...3/week plan – heavy swing, flywheel leg curl, heavy sled/trap deadlift jump, explosive hip thrust, single leg eccentric back extension, resisted hip flexion / jump squats, Nordic curls, very heavy sled

PLANNING FOR 2019 PART 4

·   

 - Romanian deadlift program...block 1 - 4 x 3 x 6sec eccentric reps @ 80%...block 2 - 4 x 3 x 3sec isometric reps @ 80%...block 3 - 4 x 3 accelerated resisted concentric reps @ 80%...block 4 -  4 x 5 staggered stance, accelerated resisted concentric reps @ 55 – 80%...block 5 - 4 x times sets staggered stance oscillary isometric reps @ 55%...in peak week use 80% 3 days out and oscillary @ 50% the day before

·     - Bondarchuk do 1, 2 or 3 day programs and run them until peak x 20 – 40 sessions in total

·         
      - Frans Bosch says that in order to stabilise an athlete you must destabilise them because in order to get perfection you must seek out their imperfections through variation of environment...for variation you can change environment (location), task (foot placement) or the organism (induce fatigue) and the overlap also needs to be different all the time but small

·     - Frans Bosch  also says that toe off involves knee/hip extensors and also hip abductors so that the free/swing side of the pelvis is elevated during toe off and this abduction requires a great deal of strength and does not occur in a double leg toe off...the elevated pelvis in the single leg toe off position is called the hip lock position

-     - Frans Bosch exercises (got a hundred of these!)

      - Bilateral lifts minimise lateral chain use to hold the stance leg in place and the better the runner the  more the stance leg runs vertically up the side of the body

·     - Hip  hike progression

·     - Hurdle skip over hip hike variations 

·     -  Halo exercise is a skip while doing small plate circles per step...the point is not to master this specific exercise but to use it to make your sport exercise sharper, easier and better

·     -  Booms progression 

·     - Ankle/foot action progression 

·     - To perform a foot assessment test big toe lift then other toes lift...if you fail do seated toe lifts and progress to standing

·     - Low Squat Ankle Jumps 

PLANNING FOR 2019 PART 3

d 

·     - When training strength aim to exert the highest possible forces in 150ms or less

·     - Eccentric progression is general prep phase / slow eccentric / overloaded eccentric / overpseed eccentric / ballistic / competition taper doing 2 weeks on/1 week off for the most part

·     - Sprinting day 1 do max speed being timed...day 2 do submaximal speed focusing on rhythm and flow w/ something like short wicket runs followed by a sport specific workout while addressing movement in all 3 planes of movement on this day...day 3 rest and repeat with maybe a full body circuit on day 6 instead of rest

·     - Swissball pec deck isometric 5 x 1min, 60secs rest x 6/week starting at 20secs/set and adding 5secs every 3rd day working up to 100secs squeezing glutes at the same time

·     - For acceleration so 12 x 3 steps/day

       - Use 2/1 week cycles where the 3^rd week is decreased volume/density but high intensity...week 1 @ 75%, week 2 @ 100%, week 3 @ 50%...deload the most draining parts specific to the athlete

·     - Mini hurdle spacingx 1.5 – 1.7m apart progressing to a stick being held overhead with 1.5/1.7/1.9m spacing progressing to a 5kg bar overhead with 1.5-1.9m spacing

·     - In and out sprints

·     - For hypertrophy the muscle firing hardest first is the one that will be recruited the most...pre-tense the target muscle before you even move the load...3sec concentric/eccentric...flex/tense the opposite muscle on the eccentric...activates mTor with very little damage so you can go high volume (3-4/week)

·     - Lactic block x 3 weeks doing lactic power x 20 – 40secs with 1 – 3mins rest and lactic capacity x 90 – 120secs with 1 – 2mins rest

·     - Max resisted sprint sled load is a load that has you getting quicker over 0-5, 5-10 and 10-15m but slows you down for 15-20m segement

·    - Have players self assess their athletic profile for aerobic endurance, speed, agility, strength, power then kicking, marking, defensive acts, defensive offensive acts, goal kicking, contested ball, ball handing, tackling out of 5 then actually test them to see how they match up

·     - The last rep of a max effort set is the same velocity of a 1rm e.g 3rd rep of a 3rm or the 5th rep of a 5rm velocity is the same velocity of your 1rm

·     - for jumps test holding a broomstick on your shoulders x 5, rest 60 – 80secs and repeat then record your best peak velocity rep...3.75m/s is explosive, 4m/s is very explosive and 4+m/s is very explosive....for jumps always use loads that allow at least 1.3m/s

·    - For mobility turn your eyes towards the direction where you want increased mobility to occur...to increase stability turn your eyes away from where you want stability to occur

·    - Day 1 use a stimulation with 3 – 5 x 1 – 3 for speed strength using ballistic/plyo...day 2 is adaptive the  6 – 12 x 2 – 4, strength speed/ballistic/weights/max speed...day 3 is restorative through general strength/medicine ball and bodyweight circuits

      - Use 2 weeks on/1 week off scheduling where the 3rd week is decreased volume/denisty but high intensity..week 1 @ 75%, week 2 @ 100%, week 3 @ 50%...deload the most draining parts of training specific to the athlete

PLANNING FOR 2019 PART 2

·        

-         - Most athletic movements are executed in under .250ms, max force is reached in 300 – 400ms so max strength is important but not the most important quality

  
-     - French contrast acceleration x distance hurdle jumps/sled acceleration/acceleration band bounds

·     - French contrast max velocity x distance hurdle jumps/resisted treadmill run/acceleration partner sprint

·     - French contrast change of direction x lateral hurdle jumps/band resisted shuffle/acceleration lateral band bounds

·     - Timed lateral barrier jumps x 10 – 20secs...20secs allows for muscle fatigue so you must use elasticity/extra motor units to finish the set...contact of .20 - .25secs

·     - Training Density week 1 do high/low/h/l/l/h/o...week 2 do h/l/l/h/l/l/o...week 3 do h/l/h/l/h/l/o...week 4 do h/h/o/h/h/o/l

·     - Massed practice for strength pair your mass practice exercise with every set for all sessions each week x 3 weeks minimum...you want 20 – 25 exposures at a high freq...1 – 3 reps/set @ 75 – 80%

·     - Force/Velocity profile through "my sprint app" that gives horizontal and vertical force so you know what to train

·     - Max Aerobic Speed subtract .8secs/turn for smalls, .9 for med and 1 for talls

·     - 2/1 week cycles where 3^rd week is decreased volume/density but high intensity and 4 days over 6...week 1 @ 75%, week 2 @ 100%, week 3 @ 50%...deload the most draining parts for the athlete

·     - Mini hurdles do 1.5 – 1.7m apart/overhead stick x 1.5/1.7/1.9/overhead stick @ 5kgs x 1.5-1.9

·     - In and out sprints

·     - Hypertrophy x the muscle firing hardest first is the one that will be recruited the most...pre-tense the target muscle before you even move the load...3sec concentric/eccentric...flex/tense the opposite muscle on eccentric...activated mTor w/ very little damage so you can go high volume (3-4/week)

·     - Bondarchuk  acceleration x general exercises – bench press, dips / special prep exercises – squat, jump squat / special development exercises – hills, sleds, bounding / competition exercises – acceleration

·     - Lactic block x 3 weeks lactic power x 20 – 40secs w/ 1 – 3mins rest and lactic capacity x 90 – 120secs w/ 1 – 2mins rest

·     - Max resisted sled load is a load that has you getting quicker over 0-5, 5-10 and 10-15m but slows you down for 15-20m

·     - Have players self assess their athletic profile for aerobic endurance, speed, agility, strength, power then kicking, marking, defensive acts, defensive offensive acts, goal kicking, contested ball, ball handing, tackling out of 5 then actually test them to see how they match up...test 20m sprint, bench press/squat/chest supported row, max reps chin up, 2km time trial

·     - The last rep of a max effort set is the same velocity of a 1rm e.g 3rd rep of a 3rm or the 5th rep of a 5rm velocity is the same velocity of your 1rm

·     - Test broomstick on shoulders jumps x 5, rest 60 – 80secs and repeat and record your best peak velocity rep...3.75m/s is explosive + 4 very explosive + 4 or more is very explosive....always use loads that allow at least 1.3m/s

·     - When doing mobilisations turn your eyes towards the direction you're mobilising...to increase stability turn your eyes away

·     - Stimulation session do 3 – 5 x 1 – 3 for speed strength using ballistic/plyometrics...adaptive session the next day 6 – 12 x 2 – 4, strength speed, ballistic/weights/max speed...restorative session the next day with general strength, med ball/bodyweight circuits

LONG TERM PROGRAM DESIGN

Came across this gem in my files that every player and coach should take note of.

Instead of trying to raise the roof each and every training session for months on end, look at some other options to better your training.

#1 - STIMULATING LOADS

- concentrate on either acute/chronic training potentiation so focus on spending time training a recently developed level so you can display that quality more consistently and with consistency comes mastery through general, special and specific work capacity

#2 - ADAPTIVE LOADS

- takes you to the edge so you must be observed closely and such loads should be used for those who have mastered technique initially

#3 - MAINTENANCE LOADS

- seeks to neither develop nor express a power/capacity but function to remove fatigue so adaptation reserves can be used elsewhere

Plan your training for the major qualities/abilities (speed, strength, endurance) via these 3 phases with a long term approach and you'll be golden

GRAND FINAL WIN AND PLANNING FOR 2019

WE WON!

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

TRAVIS VARCOE CHASE DOWN SPEED TIMES

Here's a link to the video:

http://www.afl.com.au/video/2018-09-08/desperate-varcoe-takes-down-shuey

- The center square is 45m long

- There are 5 grass lines that are each 9 meters wide

- Varcoe first appears in the screen starting his run from right on the center square line at center half forward

- He catches Shuey at the 27 meter mark

- 4.5m segment times were .89secs, 1.79secs, 2.36secs, 3.08secs, 3.51secs and 4.21secs

- The full 27 meters was covered in 4.21secs

- Fastest 4.5m split was .57secs or 7.8 meters per second

- Fastest 9m split was 1.13secs or 7.56 meters per second

- Fastest 13.5m split was 1.72secs or 7.84 meters per second

- Fastest 18m split was 2.42secs or 7.43 meters per second

- Fastest 22.5m split was 3.32secs or 6.77 meters per second

Let's say Varcoe could only hit a maximum top speed of 7.8 meters per second on his very best day in a totally fresh state could he had made this tackle?

Never.

This tackle was laid almost 90mins into a ridiculously high intensity final, so there was definitely some fatigue present, disabling Varcoe from hitting his non-fatigued maximum speed of what I am sure is far higher then 7.8 meters per second.

On the TV broadcast they actually clocked him at 34.8kms/hr which actually put him at 9.66 meters per second but that might have been for literally .01sec, of which I can't determine through my timing system.

This shows the importance of training to perform at HIGHER THEN GAME SPEEDS because you need to be able to replicate these high speeds at various times through a match, not just one big effort in the first minute and then nothing after that.

Being able to hit speeds of 9 - 10 meters per second means that this chase down, even though it was clocked as the fastest effort of the game, was still sub-maximal for Varcoe, meaning he would have hit similar speeds at many other times throughout the match as well.

GRAND FINAL WEEK TRAINING SCHEDULE

This Sunday I have a grand final for my over 35's team and here's how my training week looks.

TUESDAY - LOWER BODY STIMULATION SESSION 

A1 - Lateral Step Ups + Hip Hike x 5/leg

A2 - Trap Bar Deadlift on Toes x 5

A3 - Hyper Arch Diagonal Ankle Jumps x 25/direction

- 3 circuits, 30secs between exercises and 3mins between circuits

WEDNESDAY - MAX VELOCITY SPRINTS (TODAY)

- Be Activated Warm Up

- Movement Prep

- Standing 10m, Standing 20m, Standing 30m, 3 x Standing 50m

- Full rest between sets (approximately 1min rest per 10m covered)

- 20 set shots at Williamstown Oval

THURSDAY - UPPER BODY POWER

A1 - Military Press x 3

A2 - Single Arm Medicine Ball Overhead Throws x 5

- 3 pairs, 30secs between exercises and 2mins between pairings

B1 - Bench Press x 3

B2 - Medicine Ball Recoil Wall Throw x 5

- 3 pairs, 30secs between exercises and 2mins between pairings

FRIDAY - LOWER BODY STIMULATION SESSION

A1 - Standing Hip Hike Circles x 8/leg

A2 - Hip Extension Jammer x 5/leg

A3 - Bounding x 5/leg

- 3 circuits, 30secs between exercises and 3mins between circuits

SATURDAY - ACCELERATION SPRINTS

- Be Activated Warm Up

- Movement Prep

- Isometric Accelerations 3 x 20m + Bodyweight 1 x 20m

- Full rest between sets

 

- 20 set shots at Williamstown Oval

SUNDAY - GAME DAY @ 1:40PM

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