Field Speed Program
Avletic Performance
Rugby, Gaelic Football, Soccer, Speed, Field SportsField speed program is designed with all the components associated with speed on the sporting field in mind. Acceleration, change of direction, evasion and maximum velocity 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 2 structured speed sessions each week, with the additional session focused on conditioning.
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
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
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
A
Biking
1 x 20:00
Ben Bidencope
Physical preparation coach with more than 8 years experience working with amateur and professional rugby union/league athletes.
Improve your ability to accelerate, change direction and hit top speed so you can be at your best on the field.
Get Field Speed Program
Ned Slack-Smith
Australia U20 Rugby Union
Verified Athlete"Training under Ben allowed me to reach my goals of increased speed and agility in just under two months. I would highly recommend training with Ben for any athlete looking to improve their performance in their sport"
Charlie Mckill
Scotland 7's Rugby Union
Verified Athlete"Ben’s level of professionalism was second to none. My goal was simple, to become faster. We finished the 6 week block with a massive PB. Would highly recommend Ben for all field work needs."
Chantelle Nettleton
NSW Super W Rugby Union
Verified Athlete"Training with Ben helped me prepare to go into Super W pre-season and I am definitely seeing the benefits from it."
