Chaz Sergeant Return To Football, Block 1, Weeks 1-4

MOVEMENT PREP CIRCUIT — MAS Test Readiness

Total time: ~10–12 minutes Intent: Arrive at the test warm, relaxed, and rhythm-ready without fatigue. See all video's below 1️⃣ Ankle Rock → Heel Raise Transition. Purpose: Restore ankle dorsiflexion and gently preload the Achilles before cyclic running. Dosage: 6–8 reps / side Cues: “Smooth range, no forcing.” Regression: Reduce range 2️⃣ Core-activated hip extension stretch in split stance, not half kneeling Purpose: Restore hip extension to support clean stride mechanics and reduce compensatory Achilles loading. Dosage: 20–30 s / side Cues: “Tall torso.” “Glute on, ribs down.” Regression: Shorten hold Perform standing split-stance version 3️⃣ A-March Drill to A-Skip Purpose: Transition front-side mechanics into low-intensity running rhythm. Dosage: 10 m march → 10–15 m skip Cues: “Foot down under you.” “Stay tall and relaxed.” Regression: A-march only Reduce distance 4️⃣ Ankling 15 m x 2

5 minutes run test

Run as far as possible for 5 minutes at a consistent maximal effort. Record the total distance covered in metres. Enter this result into the Prepare to Perform MAS Calculator to determine your individual MAS and generate the distances required for future sessions. ➡️ www.preparetoperform.com.au/mas

MAS 1 - post test run

After completing the MAS test (or later in the day if needed): Run continuously for 25 minutes, alternating between: • 75% MAS • 85% MAS Change pace every few minutes while maintaining continuous running. Use the MAS calculator to determine the exact speeds or pacing targets for these intensities. Enter your test result here: www.preparetoperform.com.au/mas

Chaz's "Reset" Circuit

See below for all video's for you to watch and do in this circuit: 1️⃣ Band ankle mobilisation 2 × 10 2️⃣ Conquer the brettzel and targeted foam rolling by "surrounding the dragon" 45 to 60 seconds each quad 3️⃣ Brettzel 2 1 × 3 breaths each side, for each of the 3 different types of movement within this drill. 4️⃣ Band-assisted hip mobilisation variations as per the video Purpose Restore ankle dorsiflexion, hip rotation and thoracic mobility before loading.

Chaz's movement prep

Check the video's below: 1️⃣ Core-activated hip extension stretch/movement - 3 breaths to get the furthest into the stretch, each side 2️⃣ Band-resisted hip extension - 4 reps, as strong as you can do. 1 set.

Wall Drill, Switches

3 x 10

Band-resisted resisted reverse lunge to first step

2 x 8

A March to A Skip

2 x 20

Snap Down → Stick Landing

3 x 3

Single leg Pogo Hops - low amplitude

3 x 12

Single leg hop to double leg landing

3 x 3

Rear Foot Elevated Split Squat

@ 79.37, 83.77, 88.18, 92.59 kg

Max Effort Vertical Jump

3 x 2

DB Bench Press

3 x 8

Chin-Up

8, 7, 6

RDL

3 x 8

Bent knee soleus heel raise (Single leg)

3 x 12

DNS star plank with reach

3 x 12

DB Farmer's Carry

3 x 30

MOVEMENT PREP CIRCUIT — MAS Test Readiness

Total time: ~10–12 minutes Intent: Arrive at the test warm, relaxed, and rhythm-ready without fatigue. See all video's below 1️⃣ Ankle Rock → Heel Raise Transition. Purpose: Restore ankle dorsiflexion and gently preload the Achilles before cyclic running. Dosage: 6–8 reps / side Cues: “Smooth range, no forcing.” Regression: Reduce range 2️⃣ Core-activated hip extension stretch in split stance, not half kneeling Purpose: Restore hip extension to support clean stride mechanics and reduce compensatory Achilles loading. Dosage: 20–30 s / side Cues: “Tall torso.” “Glute on, ribs down.” Regression: Shorten hold Perform standing split-stance version 3️⃣ A-March Drill to A-Skip Purpose: Transition front-side mechanics into low-intensity running rhythm. Dosage: 10 m march → 10–15 m skip Cues: “Foot down under you.” “Stay tall and relaxed.” Regression: A-march only Reduce distance 4️⃣ Ankling 15 m x 2

MAS 2

Complete: 3 minutes @ 90% MAS 3 minutes @ 45% MAS Repeat for 3 repetitions Rest 3 minutes Complete 2 total sets Your exact running distances for each interval will depend on your individual MAS. Enter 90% MAS and 45% MAS into the MAS calculator to determine your targets: www.preparetoperform.com.au/mas Run the work intervals at a strong but sustainable pace. The recovery intervals should feel very easy.

Calf Foam Roll

1 x 90

Adductor rock with reach and rotate

3 x 8

Chaz's movement prep

Check the video's below: 1️⃣ Core-activated hip extension stretch/movement - 3 breaths to get the furthest into the stretch, each side 2️⃣ Band-resisted hip extension - 4 reps, as strong as you can do. 1 set.

Check the video's below: 1️⃣ Band-resisted hip extension - 4 reps, as strong as you can do. 1 set. 2️⃣ Band hurdle step over - 4 reps each side. 1 set. 3️⃣ Stationary Lateral Lunge

Lateral Shuffle To Cut

2 x 10

Dynamic Forward Lunge

2 x 10

Single leg continuous min-hurdle linear hops (low amplitude)

3 x 12

Lateral Bounds to Stabilize

3 x 8

Snap Down → Stick Landing

3 x 3

Trap Bar Deadlift

4 x 12

Max Effort Broad Jump

4 x 2

1-Arm DB Row

3 x 18

Half Kneeling Landmine Press

3 x 8

Goblet Lateral Lunge

3 x 16

Stability Ball Hamstring Curl

3 x 12

Half kneeling cable chop

3 x 16

Suitcase Carry

3 x 30

MOVEMENT PREP CIRCUIT — Fartlek Run Readiness

Total time: ~10–12 minutes See all video's below 1️⃣ Ankle Rock → Heel Raise Transition. Purpose: Restore ankle dorsiflexion and gently preload the Achilles before cyclic running. Dosage: 6–8 reps / side Cues: “Smooth range, no forcing.” Regression: Reduce range 2️⃣ Core-activated hip extension stretch in split stance, not half kneeling Purpose: Restore hip extension to support clean stride mechanics and reduce compensatory Achilles loading. Dosage: 20–30 s / side Cues: “Tall torso.” “Glute on, ribs down.” Regression: Shorten hold Perform standing split-stance version 3️⃣ A-March Drill to A-Skip Purpose: Transition front-side mechanics into low-intensity running rhythm. Dosage: 10 m march → 10–15 m skip Cues: “Foot down under you.” “Stay tall and relaxed.” Regression: A-march only Reduce distance 4️⃣ Ankling 15 m x 2

MAS 3 — Distance Run

Run continuously for 30 minutes. Alternate your pace between: • 75% MAS • 85% MAS Change pace every 1–3 minutes. Use the MAS calculator to determine the exact running speed or distance associated with these percentages: www.preparetoperform.com.au/mas This session should feel controlled and aerobic.