Movement Preparation-warm up-movement preparation section
-Daisy Pickers, Inch worms high knee hugs, quad behind the back pulls, body weight single leg RDL’s, high kicks.
-10 yards each
Band Activation-(movement prep section)
-Lateral band Monster Walk-10 yards each way
-Forward band March -10 yards
-Reverse band Monster Walk-10 yards
-Glute Bridges-15 reps-2 second hold at top
Core Activation (abdominal section)
-Front Plank -45seconds
-Side planks – 20 seconds each side
Training (Do grouping of A1, A2, A3 in a circuit for specified rounds before moving on to B1, B2 ect.)
STRENGTH WORK
A1. Single arm dumbbell overhead walking lunge -5×5 each leg (Leg section)
A2. Dumbbell alternating incline bench press-5×5 each arm (chest section)
A3. Weight plate overhead sit-ups-5×10 (abdominal section)
-60 sec rest between each set
B1. Barbell single leg box step-up-5×5 each leg (leg section)
B2. Mid cable fly-5×5 (chest section)
B3. Kneeling cable wood chopper-5×8 each side (abdominal section)
-60 sec rest between each set
CONDITIONING
-Sprint 100m-3 times with 30 second break between sprints-90 seconds after third sprint
-Sprint 150m-2 times with 60 second break beween sprints-2 minutes after second
-Sprint 200m-1 time-2 minute break
-Sprint 300m-1 time
Stretch -(stretching/mobility sec & foam rolling sec)
-Dragon stretch -60 seconds each leg
-Pigeon stretch-60 seconds each side
-Lying hamstring extensions-15 reps each side
-Low frong stretch-60 seconds
-Single leg hamstring roll-60 sec each side
-Single calf roll-60 seconds each side