In-Season Phase 1 – Week 2 – Saturday

Day Five – Saturday 8/08/2020
Speed and Fitness

General Warm Up:
1) Quad + Hip Flexor Stretch x10ea
2) All 4’s T-Spine Rotation x10ea
4) Deep Squat + Frog Stretch x10
5) Walking Lunges + Twist x10ea
6) Walk Out x5
7) Side Plank + Clam x10ea
Repeat x1-2

Running Warm Up:
1) Building High Knees x10m
2) A-Skip x10m
3) Single Knee Drives x10m
4) Double Pop x10m
5) Single Leg Forward Hops x10m (ea.)
6) Single Leg Lateral Hops x10m (ea.)
6) Bounding x10m
7) Building run throughs x 70/80/90%

Main:
Sprints: Falling Starts
Level 1: 4 x 20m on 60s
Level 2: 5 x 20m on 60s
Level 3: 6 x 20m on 60s
*Alternate lead leg each time

Fitness: Anaerobic shuttle

Level 1:
120m shuttle (Run to the 10m, 20m & 30m)
200m shuttle (Run to the 10m, 20m, 30m, 40m)
120m shuttle (Run to the 10m, 20m & 30m)
= 440m
x2

Level 2:
120m shuttle (Run to the 10m, 20m & 30m)
200m shuttle (Run to the 10m, 20m, 30m, 40m)
200m shuttle (Run to the 10m, 20m, 30m, 40m)
120m shuttle (Run to the 10m, 20m & 30m)
= 620m
x2

Level 3:
120m shuttle (Run to the 10m, 20m & 30m)
200m shuttle (Run to the 10m, 20m, 30m, 40m)
300m shuttle (Run to the 10m, 20m, 30m, 40m & 50m).
200m shuttle (Run to the 10m, 20m, 30m, 40m)
120m shuttle (Run to the 10m, 20m & 30m)
= 920m
x 2

Rest 60-90secs between efforts.
Rest 4-5mins between sets

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