RUGBY OFF-SEASON: SPEED DEMON

Prep to Move

2 ROUNDS: - Kneeling Hip Flexor to Hamstring stretch x 8 e/s - Walking Lunge w/ Rotation x 5 e/s - Lateral Lunge & Reach x 5 e/s - Hip Lock March x 10m - SL RDL to High Knee x 5 e/s

Tissue Prep

Isometric Circuit - 2 ROUNDS: Single Leg Long Lever Hamstring Bridge x 20s e/s Side Plank x 20s e/s Single Leg Straight Leg Calf x 20s e/s Single Leg Bent Knee Calf x 20 e/s Glute Bridge w/ Hip Flexor Iso x 10 reps e/s

Plyometrics: a. Pogos - Linear 2 x 20 reps b. Pogos - Lateral 2 x 10 reps each direction c. Ankling - 2 x 15m A. A-Skip: 3 x 20m - Focus on keeping hips through and good posture. - Focus on smooth reps and building rhythm. - With each set look to attack the ground more aggressively with each stride. B. A-Switch: 3 x 10m - Focus on keeping hips through and good posture. - Focus on aggressively driving the stance knee upwards and the lead knee downwards simaultaneously. - Attack the ground but pause between reps. C. Straight Leg Bounds: 3 x 20m - Focus on good posture throughout. - Focus on building height of the limbs and speed of the limbs throughout each set. - Look to propel yourself forwards with the forefoot during every foot contact. D. Dribble Builds 3 x 30m - Break this into 3 x 10m segments - segment 1 (1-10m) focus on low feet, and being really springy with high stride frequency, segment 2 (10-20m) build the height of the feet to mid shin and maintain the bounce, segment 3 (20-30m) look at building the height even further, with the foot coming up to knee height - but maintain the bounce!

Box Squat

5, 5, 3, 3

Ankle Iso Push

3 x 2 @ 0:10

Weighted Single Leg Long Lever Hamstring Bridge

3 x 6

Short Lever Copenhagen Plank

3 x 2 @ 0:15

Star Plank Leg Lift

3 x 6

Bear Crawl

2 x 10

Lizard Crawl

2 x 10

Swiss Ball Pike

2 x 8

DB Bench Press

6, 6, 5, 5, 8

Plank

3 x 0:30

Pull Up Negative

4 x 2

Palloff March

4 x 8

Single Arm Z Press

3 x 8

Single Arm Cable Row

3 x 8

Prep to Move

2 ROUNDS: - Kneeling Hip Flexor to Hamstring stretch x 8 e/s - Walking Lunge w/ Rotation x 5 e/s - Lateral Lunge & Reach x 5 e/s - Hip Lock March x 10m - SL RDL to High Knee x 5 e/s

Tissue Prep

Isometric Circuit - 2 ROUNDS: Single Leg Long Lever Hamstring Bridge x 20s e/s Side Plank x 20s e/s Single Leg Straight Leg Calf x 20s e/s Single Leg Bent Knee Calf x 20 e/s Glute Bridge w/ Hip Flexor Iso x 10 reps e/s

Plyometrics: a. Forward-Backwards Pogo 2 x 10 each way b. Deep Split Squat Jumps 2 x 8 e/s c. Extensive Bounds 2 x 8 e/s A. Wall Drill Posture Holds: 3 x 15s per position - Position 1: Tall Hold, build pressure through the midfoot and stabilise through the hip. Maintain posture alignment. - Position 2: Loaded Hold, sink the hips back and keep a high heel, feel the glute and quad working. B. Wall Drill Load & Explode: 3 x 6 e/s - Move between the 2 positions from above with speed. - Aim to keep the heel high throughout and maintain posture when driving through. - Aim to direct all force down into the floor when exploding through. C. Resisted Accelerations: 5 x 10m - Options for this: Partner Resisted with Band, Prowler push, Sleds. - If none of the above options are available - swap for 5 x 3 STEP ACCELERATIONS - Focus on keeping stiff ankles and minimising heel contact with the floor - Big aggressive strides, whilst maintaining postures. D. 10m Accelerations: 5 x 10m - Look to carry over all of the cues from above but now without constraints. - Be aggressive!

Single Leg Drop Landing

3 x 5

Band Assisted Countermovement Jump

3 x 6

Trap Bar Jump from Floor

4 x 3

Barbell Step Up to A Stance

4 x 4

Prep to Move

2 ROUNDS: - Kneeling Hip Flexor to Hamstring stretch x 8 e/s - Walking Lunge w/ Rotation x 5 e/s - Lateral Lunge & Reach x 5 e/s - Hip Lock March x 10m - SL RDL to High Knee x 5 e/s

Tissue Prep

Isometric Circuit - 2 ROUNDS: Single Leg Long Lever Hamstring Bridge x 20s e/s Side Plank x 20s e/s Single Leg Straight Leg Calf x 20s e/s Single Leg Bent Knee Calf x 20 e/s Glute Bridge w/ Hip Flexor Iso x 10 reps e/s

Change of Direction Positional Strength: a. Lateral Wall Push 3 x 10s e/s - push through the midfoot! b. Lateral Bounds 3 x 5 e/s - look for stability on landing. c. Lateral Lunge with side Shuffle 3 x 5 e/s - look for speed in and out of the lunge. d. Deceleration Wall Push 3 x 10s e/s - push through the midfoot and keep hip height low A. Lateral A-Skip: 3 x 10m e/s - Look for rhythm whilst maintaining good posture. - Attack the ground lateral to move the body. B. Zig-Zag Bounds: 3 x 20m - Look for smooth reps. - Build intensity through each rep. C. 45-Degree Cuts 5m Entry - 5m Run off x 3 e/s - Accelerate 5m then aggressively cut away at a 45 degree angle and continue for 5m further. - Aim to minimise speed loss on the cut. - Look for a big aggressive step to redirect hips. D. 10m Acceleration with 5m Braking Zone: x 3 - Accelerate hard for 10m, then within 5m come to a complete stop. - Sink the hip height and chop the feet to come to a controlled stop.

Split Stance Romanian Deadlift

4 x 4

Seated Soleus Raise

3 x 8

Seated Hamstring Curl

3 x 8

2:1 Calf Raise

2 x 6

2:1 Leg Extension

2 x 6

Hip Flexor Sit Up

2 x 6

All options to be completed on either Bike/Ski/Row/A-Bike. Option 1: 4mins ON @ 7/8 RPE 1min OFF x 5 Option 2: 2mins ON @ 8/9 RPE 30s OFF x 10 Option 3: 4 sets of 6 reps: 2mins REST BETWEEN SETS 45s ON @ 9 RPE 15s OFF