Virtus Human Performance
FootballFor those who are returning to play Australian football after an extended period off, there are so many variations of programs that it can be so confusing as what to do.
It is likely you'll need to be thoroughly screened and assessed and tested by a professional with experience and expertise in such processes, with program adjustments made on an individual level.
This program covers many aspects:
* Movement prep of the feet, ankle, knees and hips;
* Gradual buildup of walking and jogging up to a volume that supports the stress of 2 hours on the field;
* Gradual buildup of running speed, accelerations, decelerations, gradual change of directions;
* Gradual plyometrics for development of elastic control;
*Gradual re-introduction to team training.
In the first 3 weeks there are 4 sessions per week.
In the final 4 weeks there are 3 sessions per week.
Beyond 7 weeks, it is likely you'll return to team training and depending on the program you're in, you should be thoroughly re-assessed, re-screened and re-tested, with program adjustments made on an individual level.
3 sessions per week
Must use App app to view and log training
Program Training
A
Phys Walk-Jog W1S1 Football
1 x 3000
B1
Lateral skip
3 x 30 @ 1:00
B2
Grapevine
3 x 30 @ 1:00
B3
2 In 2 Out (ladder not required)
3 x 20 @ 1:00
A
Phys Walk-Jog W1S2 Football
1 x 5000
B1
Lateral skip
3 x 30 @ 1:00
B2
Grapevine
3 x 30 @ 1:00
B3
2 In 2 Out (ladder not required)
3 x 20 @ 1:00
Prep
A
Phys foot, ankle, knee, hip mobilisation
20 seconds on each foot of the following, with a tennis ball: 1. Osteofascial massage to the base of the heel (each foot) 2. Osteofascial massage to the base of the forefoot (each foot) 3. Foam roller to the front of the ankle Then do: 4. Brettzel and Targeted Foam Rolling 5. FIgure 4 switches to knee and ankle sits 6. Band-assisted ankle mobilisation 7. Hip flexion mobilisation 8. Hip external rotation mobilisation
B
Phys Walk-Jog W1S3 Football
1 x 7000
Conditioning
C
Phys Return to run phase 2
Set up a rectangle if you have space - 50m x 30m. Perform 12 x 50m slow jogs with 30m of lateral skipping OR:...... If you don't have space, set up a 50m set of cones, then a cone 15m on either end of the 50m zone. Perform 12 x 50m slow jogs with 30m of lateral skipping (15m out and back).
Prep
A
Phys foot, ankle, knee, hip mobilisation
20 seconds on each foot of the following, with a tennis ball: 1. Osteofascial massage to the base of the heel (each foot) 2. Osteofascial massage to the base of the forefoot (each foot) 3. Foam roller to the front of the ankle Then do: 4. Brettzel and Targeted Foam Rolling 5. FIgure 4 switches to knee and ankle sits 6. Band-assisted ankle mobilisation 7. Hip flexion mobilisation 8. Hip external rotation mobilisation
B
Phys Walk-Jog W1S4 Football
1 x 7000
Conditioning
C
Phys Return to run phase 2
Set up a rectangle if you have space - 50m x 30m. Perform 12 x 50m slow jogs with 30m of lateral skipping OR:...... If you don't have space, set up a 50m set of cones, then a cone 15m on either end of the 50m zone. Perform 12 x 50m slow jogs with 30m of lateral skipping (15m out and back).
