Preseason Speed
Avletic Performance
Rugby, Gaelic Football, Soccer, Speed, Field SportsPreseason 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.
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 athletes.
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
