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Preseason Speed

Avletic Performance

Rugby, Gaelic Football, Soccer, Speed, Field Sports
Coach
Ben Bidencope

Preseason Speed is designed with all the components associated with speed on the field in mind. Acceleration, change of direction, max velocity and conditioning are essential components we see in many field sports such as Rugby Union, Rugby League & AFL. This 12 week program will take out the guess work for you and provide structured speed training over 2 sessions each week, with the additional session focused on conditioning.

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
3 sessions a week of training that’s accessible and challenging for athletes getting ready for the season ahead.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year.
Equipment
Required
Marker cones
Recommended
Mini hurdles
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Sample Week
Week 1 of 12-week program
Monday
Speed (Max Velocity & Curves)

Field Prep

A

Field Movement Flow

Grass Sweeps, 5 each side Quad Stretch Reach, 5 each side Piriformis Knee Sit, 5 each side Lunge into Rotate, 5 each side Hamstring Swing, Kick 5 each side Crossover into Lateral Lunge, 3 each side

Field Prep

B

Field Dynamic Warm Up

Forward Skip 10m Backward Skip 10m Tall Side Shuffle 10m each side Low Side Shuffle 10m each side Low Carioca 10m each side High Carioca 10m each side Forward Base Shuffle 10m Backward Base Shuffle 10m

C1

Pogos (Forward & Back)

2 x 5

C2

Pogos (side to side)

2 x 5

D

Dribble Bleed

2 x 40

E

Wicket Sprints

2 x 30

F

1/4 Arc Sprint

1 x 4

Wednesday
Speed (Acceleration & COD)

Field Prep

A

Field Movement Flow

Grass Sweeps, 5 each side Quad Stretch Reach, 5 each side Piriformis Knee Sit, 5 each side Lunge into Rotate, 5 each side Hamstring Swing, Kick 5 each side Crossover into Lateral Lunge, 3 each side

Field Prep

B

Field Dynamic Warm Up

Forward Skip 10m Backward Skip 10m Tall Side Shuffle 10m each side Low Side Shuffle 10m each side Low Carioca 10m each side High Carioca 10m each side Forward Base Shuffle 10m Backward Base Shuffle 10m

C1

Forward Jumps

2 x 10

C2

Diagonal Jumps

2 x 5

D

A-Switch Hold

1 x 2 @ 10

E1

Half-Kneeling start Acceleration

1 x 2 @ 10

E2

Half-kneeling lateral start acceleration

1 x 2 @ 10

Friday
Conditioning session A (on-feet)

Field Prep

A

Field Movement Flow

Grass Sweeps, 5 each side Quad Stretch Reach, 5 each side Piriformis Knee Sit, 5 each side Lunge into Rotate, 5 each side Hamstring Swing, Kick 5 each side Crossover into Lateral Lunge, 3 each side

Field Prep

B

Field Dynamic Warm Up

Forward Skip 10m Backward Skip 10m Tall Side Shuffle 10m each side Low Side Shuffle 10m each side Low Carioca 10m each side High Carioca 10m each side Forward Base Shuffle 10m Backward Base Shuffle 10m

C

Extensive Tempo Runs

3 x 4 @ 70

Friday
Conditioning session B (off-feet)

A

Biking

1 x 20:00

Coach
coach-avatar Ben Bidencope

Physical preparation coach with more than 8 years experience working with amateur and professional athletes.

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The Need for Preseason Speed

Preseason is the best time to improve your ability to accelerate, change direction and hit top speed before the competitive season starts.

Get Preseason Speed
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FAQs
Who is this for?
For intermediate-level field sport athletes that need guidance with their speed training this preseason.
How long will I have access to the program for?
You will have access to this 12 week program on the TrainHeroic app for 12 months from when you purchase the program.
What if I need help with other areas of my training in preseason?
No problem, we full Preseason Program available for separate purchase that covers training for power, strength, hypertrophy and mobility along with speed, change of direction and conditioning.
Can I ask questions if I don't understand something?
Yes most certainly, TrainHeroic includes a messaging function within the app that allows you to send me a message if you have any questions.
Preseason Speed