Pre-Season Phase 2 Week 3 – Wednesday

Day Three- Wednesday 15/07/2020
Fitness and Ball Skills

General Warm Up:
1) Hip Flexor + Rotation x5ea
2) Single Leg Glute Bridge x 10ea (Banded if possible)
3) Static Lunges x10ea
4) Pogos x20
5) SL Hop around the clock x ea side
Repeat x1-2

Running Warm Up:
1) Building High Knees x 10m. Repeat x2
2) A skip
3) Single Pop.
4) Double Pop
5) SL Hop x 3ea
6) SL Hop & Cut x 3 ea
7) Building run throughs x 70/80/90%

Main:
Ball Skills (Partnered)

– Standing Passes From The Hip x10-15
– Step And Pass From The Hip x10-15
– Running and Passing: Short, Medium and Long Balls x10-15 of each
– Catch And Pass x10-15ea (*Throw up in the air and immediately pass)
*Make sure you do both left and right sides & practice both spin passes and end over end passing.
Ball Skills (Partnered)
– Standing Passes From The Hip x10-15
– Step And Pass From The Hip x10-15
– Running and Passing: Short, Medium and Long Balls x10-15 of each
– Catch And Pass x10-15ea (*Throw up in the air and immediately pass)
*Make sure you do both left and right sides & practice both spin passes and end over end passing.

Fitness:


Level 1:
EMOM
Even Minutes: 60m
Odd Minutes: 120m
x12mins

Rest 3mins

E30sec
0-30secs: 30m
30-60secs: 60m
x6mins

Level 2:
EMOM
Even Minutes: 80m
Odd Minutes: 160m
x12mins

Rest 3mins

E30sec
0-30secs: 40m
30-60secs: 80m
x6mins

Level 3:
EMOM
Even Minutes: 100m
Odd Minutes: 200m
x12mins

Rest 3mins

E30sec
0-30secs: 50m
30-60secs: 100m
x6mins

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