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Peak Season Program – Week 2 – Wednesday

Day Three – Wednesday 30/09/2020

Warm Up:

 

1 x 10m 
Building High Knees
A Skips
B Skips
Pogos Forward & Backwards
Single Knee Drives
Side to Side Shuffle
Forward jog, backward jog, accelerate x 50%, 75%, 90&

2 rounds of:
Single Leg Pogos x 20ea
Max Effort Squat Jumps x 5
Lateral Lunge x 5ea
Walk out + push up x 5

 

Sprint Efforts
20m Backwards Sprints x 5 (with forward running starts)
Going every 60/90 seconds

 

Change of Direction Efforts (Partner needed for agility)
1) Partner Facing Mirror Drills x 2ea

2) Maze Shuffles x 2ea
x 2 sets

10-15 minutes of Fitness

Run forwards 20m, Backwards 20m, Forwards 40m. Going every 30/45/60 seconds.

Level 1: every 45-60sec x 6 efforts
Level 2: every 45 sec x 6 efforts
Level 3: every 30sec x 6 efforts

Not currently playing? Let’s go a little harder.

Level 1: every 45-60sec x 8 efforts
Level 2: every 45 sec x 8 efforts
Level 3: every 30sec x 8 efforts