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Off Season Program – Monday – Week 3 & 4

Day One – Monday 7/12/2020 & 14/12/2020

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 Set:

A1) 12 x 20m Sprints on 45 seconds.
– Alternate legs every rep. Falling starts. 

B) Run 800-1000m (within 3-4 min) @75-80%

Rest 2 minutes. 

x 5 sets