PLANNING FOR 2019 PART 12

- Align hips: supine stick between knees 5 x 5secs squeezing upon exhale...ball between knee 5 x 5secs squeezing upon exhalation

- Aerobic threshold program

- Force-velocity training: if force deficient aim for slower bar speeds x .6 - .65m/s @ 80%...if velocity deficient than aim for faster bar speeds x .9 - .95m/s @ 60%

- Frontal plane stiffness/power/change of direction: drop off a low step from a single leg hip flexion stance into a lateral step and then into a single leg high knee hip flexion jump

- Force-velocity profile assessment

- Take off velocity: after he determined he had enough speed-strength/strength-speed through force-velocity profiling, he needed to improve contraction speed and increasing power/jump heights while attempting to minimise countermovements by teaching the muscles to fire faster without relying on large ranges of motion = higher impulse...single leg romanian deadlift isometric pulling into pins x 5secs / band assisted alternate lunge jump x 3 / vertical jump x 3 / 12" depth jump x 5

- Agility: assess by looking at shoulder dip, a not wide enough stance, too high or poor angles and  train with tennis ball retrieve, low step side to side on/off steps, catch and throw medicine ball while changing direction

- If you’re too sore from the last session then repeat it to give your body a chance to recognise and adapt to it and soreness will often be gone by the next session

- Lactate retention program

- Game conditioning doing 60secs on/120secs off @ 8rpe via pick up and handball in a group of 2 – 3 over 2 – 3m, roll pick up handball, kick etc

- Test aerobic qualities in week 2 because you get huge improvements very quickly with initial sessions

- Absorb, load, redirect with high depth drop into lateral step then progress to depth jump into lateral step

- Altitude drop: drop off a step in a single leg hip flexion stance then pull the stance leg up and push them hard into the ground upon landing x 5 – 10/day

- Lateral speed: contrast hand held sled side shuffle with bodyweight side shuffle

- Repeat speed program

- Utilse colors and verbal cues such as heiden jumps to a red, orange or yellow cone on command...try this with handball/kicking drills

- Agility shadow

- Train to learn...train to train...train to compete...compete to win

- Halterer Broad Jump are great for directing force horizontally so do 2 – 3 x 2 – 4 single reps/set

- Isometrics: wekks 1/2 – neural/isometric based, week 3 – structure based (normal up and down training), weeks 4/5 – neural/isometric based, week 6 – structure based...neural driven athletes have the best gains from isometrics

- Small sided games: 11v11, 8v8, 7v7, 6v6, 5v5, 4v4, 3v3

- High performance recovery training sessions start with a mindset that you’re in recovery in the first place...recovery breathing x 5 – 10mins doing 4 point prone / supine 2 arm pullover with feet on box / forearm plank with lower body on floor 2 – 3 x 5sec breathes each