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Off Season Program – Thursday – Week 1

Day Four – Thursday 26/11/2020

Warm Up:

Jog 200m 

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

Ramp Up Sprint Efforts – 10m @ 60%, 75% and 80%

Main: 

A1) 8 x 130m Efforts on 90 seconds – 3 point start. Alternate each leg. 

B1)  Run 300m-400m (within 1-2 min) @75-80%

Walk for 1.5min. Jog for 30 seconds and repeat.

x 5