Stay Strong, Fast and Healthy (In-season Field Sport Program)

Recovery Circuit

Perform 1-2 circuits of the following: Cat/Camel x 10 Back Rolls to reach throughs x 10 Supine Cross Connect x 5 breathes each side 90/90 Hip flow x 20-30s each side Kneeling Hip Flexor Iso x 30s each side Side Lying Scissor Slides x 10 each side Wall 90/90 Breathing x 2 mins

Cardiac Output- Choose any off feet conditioning machine- Bike, Rower, Ski Erg, Elliptical, Stepper. YOUR CHOICE! Just make it joint friendly. Accumulate 20-30 mins Effort Level should be 6/10, can still hold a conversation. If you have a Heart Rate Monitor aim for 130-140 beats per minute

Field In-season 1

Complete 2 circuits : Back Rolls into Reach Throughs x 10 Scissor Slides x 12 each way Thoracic Bow and Arrow x 10 each way Dynamic Side Plank x 10 each side Band Pull Aparts x 12

Split Squat Calf Raise Iso

2 x 1 @ 20

Short Lever Copenhagen Hold

2 x 1 @ 20

Double Leg Hamstring Iso Hold

2 x 1 @ 25

Cable Facepull

3 x 12

Tricep Pushdown

3 x 12

Standing DB Curls

3 x 12

Side Plank Raises

3 x 12

Team sport warm up

Complete a light jog or warm up, for example 400m jog. Complete 1 circuit to prepare for speed: Inchworm x 5 Groiner x 5 each side Hamstring Swings x 10 each side Adductor Swings x 10 each side Cook Hip Lift x 10 each side Hamstring Walkouts x 5 reps

1 set only: Perform 1 hop and stick, 2 hops and stick, 3 hops and stick, 4 hops and stick (for a total of 10 hops per set) for each vector and each leg. 1 x single linear, 1 x single medial, 1 x single backwards

Team Sport Max Velocity In-season 1

Speed Tech: Boom: 2 x 10m with walk back recovery A-Skip: 2 x 15m with walk back recovery A-Run: 2 x 15m with walk back recovery Dribble Bleed (10m over ankles, 10m over calves, 10m over knees) 2 x 30m with walk back recovery (Please note I've attached a video explanation for dribbles, this drill may take a while to master) Bent Leg Prime Times 2 x 15m with walk back recovery (This is optional but will groove good technique) Wickets (just use cones): use a 10m run in and then place 3 cones at 1.5m apart, the next 3 cones at 1.60m apart, and then the next 3 cones at 1.70m apart. Adjust as needed. Complete 2-3 sets with 120s recovery. You can simply switch these with build up runs of 30m at an intensity of 75% and 85% if you are unable to measure the distance/or access the cones for some reason. Speed: 20-20-20 Build Up Sprints Build up speed with fluidity and rhythm to try and reach 85% plus of top speed over 60m. 2 sets only with 180s recovery

PLEASE NOTE IF YOU COMPLETE THIS STRAIGHT AFTER SPEED YOU CAN PROBABLY MISS THIS TO SAVE TIME. UP TO YOU. However this circuit will help improve range of motion of the body and assist in injury prevention. Work through as circuit. Complete 2 rounds Drunken Turtles x 10 90/90 Knee Rolls x 12 each way Lateral Hip Shifts x 8 each way 90/90 Single Leg Hip Lift From bench x 8 each side Static Bear Hold Taps x 8 each side

Safety Bar Squats

2 x 8

KB Squat Jumps

2 x 5

Close Grip Bench Press

3 x 8

Chest-Supported DB Row

3 x 8

1-Leg Romanian Deadlift

2 x 8

Seated BB Snatch

3 x 10

Hanging Knee Raise

3 x 12

Nordic

2 x 3

Linear Tempo

8 x 80

Shuttle Runs

2 x 5 @ 120

Perform 1-2 circuits of the following: Cat/Camel x 10 Back Rolls to reach throughs x 10 Supine Cross Connect x 5 breathes each side 90/90 Hip flow x 20-30s each side Kneeling Hip Flexor Iso x 30s each side Side Lying Scissor Slides x 10 each side Wall 90/90 Breathing x 2 mins

Team sport warm up

Complete 1 circuit, move through no rest, be slightly warm eg (400m jog): Inchworm x 5 Groiner x 5 each side Hamstring Swings x 10 each side Adductor Swings x 10 each side Supine Scorpion x 10 each side Cook Hip Lift x 10 each side

Pogos 2 x 10m with walk back recovery. Booms 2 x 10m with walk back recovery A-Skip 2 x 15m with walk back recovery A-Run 2 x 15m with walk back recovery Scissor Bleed (10m small, 10m medium, 10m large) 2 x 30m with walk back recovery Double Shuffle and Return- 3 sets x 3 reps each way with 60-90s between sets 5m backpedal to 5m sprint-3 sets x 1 rep with 60-90s between sets Half Arc into 5m sprint - 3 sets x 1 rep with 60-90s between sets (it doesn't matter that you do one side twice and the other side once, if you are OCD you can do 4 sets) This is optional depending if you feel like you need it: Walk in sprint 1-2 reps x 30m with 180s recovery

PLEASE NOTE IF YOU COMPLETE THIS STRAIGHT AFTER SPEED YOU CAN PROBABLY MISS THIS TO SAVE TIME. However this circuit will help improve range of motion of the body and assist in injury prevention. Work through as circuit. Complete 2 rounds Drunken Turtles x 10 90/90 Knee Rolls x 12 each way Lateral Hip Shifts x 8 each way 90/90 Hip Lift From bench x 8 each side Static Bear Hold Taps x 8 each side

Staggered Stance Trap Bar Jumps

3 x 3

Hurdle Hops- single leg

3 x 5

Seated DB Press

3 x 8

Chin-Up

3 x 8

Medicine Ball Side Toss 1

3 x 5 @ 8.82 kg

Zottman Curl

3 x 12

Landmine Rotations

3 x 10

OPTIONAL EXERCISES. There may be a specific exercise that may make you feel better leading into the game in a few days. Some athletes like 2 moderate intensity sets of split squats or hamstring slides whilst some athletes like extra abs or arms. Or perhaps there is some extra prep that may help with some niggles you have. You may choose to add nothing. This is your choice

Team sport warm up

Complete 1 circuit, move through no rest, be slightly warm eg (400m jog): Inchworm x 5 Groiner x 5 each side Hamstring Swings x 10 each side Adductor Swings x 10 each side Supine Scorpion x 10 each side Cook Hip Lift x 10 each side

Rotational Box Jump

3 x 4

Medicine Ball Slam

3 x 8 @ 11.02 kg

Band Assisted Reactive Jumps

3 x 8