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Field Sports Conditioning Program - Intermediate

Stephanie Shirley Sport Science

Field Sports, Strength & Conditioning, Soccer
Coach
Steph Shirley

A 12-Week conditioning program designed to help improve game fitness for a variety of field sport athletes at the intermediate level (those currently at a Level 6 to 8 on the Beep test, or those who have established a moderate fitness level through sport).

This program includes a mix of short and longer intervals formulated to prepare athletes for the demands of their specific game through replicating game-like situations. This progressive 3-Day conditioning program will target speed, agility, anaerobic and aerobic capacity to assist in improving game fitness.

Note: This program includes running conditioning sessions only. It is recommended to also include strength, mobility and recovery sessions into your training regime to further enhance your training adaptations.

*Pricing in USD (Cost for program is approx AUD$100.)

$65
Get Field Sports Conditioning Program - Intermediate
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Improve your game-specific fitness
Short, sharp intervals with mixed work-to-rest periods to mimic game-like scenarios, grouped with longer intervals to better your speed and overall endurance.
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Additional agility focus
Incorporating multi-directional movements under high-intensity to better prepare you for your sport than straight-line running.
Features
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Access to your coach
A Coach is available via in-app messaging to provide feedback where required to ensure you are developing within your own space.
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Programming 3 days per week
3x weekly sport-specific conditioning programming that’s accessible and challenging for athletes of a intermediate level (~Beep Test Score Level 6-8).
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Delivered through TrainHeroic
Programs and sessions accessible through the TrainHeroic app to hold you accountable and keep tabs on your performance improvements.
Equipment
Required
4x Markers or cones // Stop Watch or Watch
Recommended
Watch or App measuring running speed
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Run-Specific Warm-Up

For Completion

A2

Dynamic Warm-Up

For Completion

A3

Acceleration Warm-Up

1 x 5 @ 10

B1

Fartlek Run

0:30, 0:30, 1:00, 1:00, 1:30, 1:30 @ 120, 60, 200, 120, 270, 180

B2

Active Recovery

1 x 2:00

B3

Fartlek Run

0:30, 0:30, 1:00, 1:00, 1:30, 1:30 @ 120, 60, 200, 120, 270, 180

C1

Static Stretch

For Completion

C2

Cool-Down

For Completion

Tuesday
Week 1 Day 3

A1

Run-Specific Warm-Up

For Completion

A2

Dynamic Warm-Up

A3

Acceleration Warm-Up

1 x 5 @ 10

B1

5-10-5 Agility

6 x 1 @ 5

B2

Active Recovery

1 x 3:00

B3

5-10-5 Agility

6 x 1 @ 5

C1

Cool-Down

For Completion

C2

Static Stretch

For Completion

Thursday
Week 1 Day 5

A1

Run-Specific Warm-Up

For Completion

A2

Dynamic Warm-Up

For Completion

B

Jog

4 x 3:00 @ 470

C1

Cool-Down

For Completion

C2

Static Stretch

For Completion

Coach
More from Stephanie Shirley Sport Science
coach-avatar Steph Shirley

Strength & Conditioning Coach/Sport Scientist with a Bachelor of Exercise & Sport Science, Master of High Performance Sport and undergoing a PhD with a load management focus. ASCA Associate Level 2 Coach accreditation.

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*Pricing is in USD

Cost for program is approx AUD$100.

Get Field Sports Conditioning Program - Intermediate
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FAQs
Who is this program suitable for?
Field Sport athletes (i.e., Soccer/Football, Field Hockey, etc) with a moderate fitness level (Beep Test score of Level 6 to 8).
How long is each workout?
Session lengths start around 20-35 mins in length, depending on the target focus and progress to approximately 30-45 minutes in length (including warm-up and cool-down).

More from Stephanie Shirley Sport Science

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Field Sports Conditioning Program - Intermediate
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