Fundamentals for Field Sport Athletes
The Clubhouse
Field SportsOften as an aspiring athlete it can be difficult to know where to start. There are hundreds of online programming services that focus on a range of different goals. It is difficult to filter out what is important to support your sport, without leaving you fatigued and overwhelmed.
The fundamentals programme strips training right back to the basic building blocks of physical training for field sports. It is a progressive loading of jumping, throwing, lifting, sprinting and conditioning. With 2 weekly gym sessions that focus on getting stronger in compound movements, you can lay a foundation that supports your progress in sports training. Added to that are 8 week progressive sprinting and conditioning programmes that build your capacity for high amounts of running when it comes to game day.
This programme has been developed and tested with amateur athletes from rugby, american football, soccer and gaelic football. The results have been unequivocal. By keeping it simple, we have helped athletes to perform better for longer on the field.
Prep
A
Jumping Phase 1 X
This phase is designed to get you familiar with jumping and landing. Focus should be on soft landings using your whole foot. Try to make as little noise as possible or imagine landing on an icy lake. The only exception is the pogo jumps, which should be using the front part of your foot only and should be much stiffer as you try to minimise the time that you touch the floor. Try to imagine jumping on a very hot floor. All reps are total number (half per side for single leg). Start with the lowest number of reps and increase when you feel like it is getting easier / more controlled. 10 Drop Landings 10 Single Leg Drop Landings 10 - 20 Squat Jumps 20 - 30 Switch Jumps 20 - 40 Hurdle Jumps (Side to Side) 20 - 40 Extensive Pogo Jumps
B1
Back Squat
4 x 6
B2
Box Jump
4 x 4
B3
Kneeling Med Ball Side Throw
4 x 10
C1
DB Bench Press
4 x 6
C2
RDL
4 x 8
D1
Eccentric Pull Ups
3 x 5
D2
Alternating Front Lunge
3 x 16
D3
Suitcase Carry
3 x 60
D4
Reverse Trunk Twist
2 x 20
A
Neck Flexion, Extension, Rotation
1 x 90
Prep
A
Calf Walks circuit
Calf Warm Up: 30m each Tall walk on toes Squat walk on toes Walk on heels
Prep
B
Sprint Drill Warm Up 1 X
2 x 10-15m per exercise. Walk back between each. A March A Skip Ankling A Pops Cycle runs
C
Tempo Run
3 x 50 @ 7.5, 8.5, 9.5
D
Sprint
4 x 1 @ 30
A
4 minute threshold intervals (off feet)
4 x 4:00
B
Cardiac Output
1 x 30:00
Prep
A
Jumping Phase 1 X
This phase is designed to get you familiar with jumping and landing. Focus should be on soft landings using your whole foot. Try to make as little noise as possible or imagine landing on an icy lake. The only exception is the pogo jumps, which should be using the front part of your foot only and should be much stiffer as you try to minimise the time that you touch the floor. Try to imagine jumping on a very hot floor. All reps are total number (half per side for single leg). Start with the lowest number of reps and increase when you feel like it is getting easier / more controlled. 10 Drop Landings 10 Single Leg Drop Landings 10 - 20 Squat Jumps 20 - 30 Switch Jumps 20 - 40 Hurdle Jumps (Side to Side) 20 - 40 Extensive Pogo Jumps
B1
Deadlift
4 x 6
B2
Broad Jump
4 x 3
B3
Kneeling Med Ball Overhead Throw
4 x 5
C1
Incline DB Bench Press
4 x 6
C2
Single Arm DB Row
4 x 16
D1
Goblet Squat
3 x 8
D2
Alternating Lateral Lunge
3 x 16
D3
Hamstring walkouts
3 x 8
D4
Seated DB Overhead Press
3 x 8
A
4 Way Neck Isometrics
3 x 60
Bam Hennessy
Bam is a sports scientist and performance coach. He is also the head coach of Finland women's sevens rugby. He specialises in load management and sports performance with field sports athletes.
Training should give you energy for your sport, not take it away. Bodybuilding and powerlifting training have their place, but as a field sports athlete you need to develop the qualities that will transfer to helping you play better for longer.
Get Fundamentals for Field Sport Athletes
Leonardo Fierro
Helsinki Rugby Club
Verified Athlete"This programme has given me a great platform to develop the qualities that I need on the rugby field."
Yasir Al-Ani
Helsinki Rugby Club
Verified Athlete"Since starting this programme, my approach to training has transformed completely. Not only have I become stronger, faster and better conditioned, but I have more confidence in what my body can do in my day-to-day life."
Kaisa Kemppinen
Finland 7s Development
Verified Athlete"This programme was a big part of my ongoing journey towards the national team development squad. I have made huge progress by focusing on rugby and making my own training support that."