The group has put in some terrific sessions leading into the Xmas / New Year break. There is a great feeling around the place, and below I have given you the tools for the break, to ensure we can pick up from where we have left off, not start again!! If you haven’t been to every session, this is your chance to get yourself into the condition required come first night back in January.

• To be completed by all senior players over the Xmas / New Year break.
• Take a football with you to every session. Perform sessions preferably at a footy ground or the Athletics track.
• You are required to do 3 sessions per week, plus your strength and conditioning sessions at Berry Fitness Centre 24/7.
• Sessions are divided into sessions 1 and 2, so if time is an issue, they can be split and performed part one in the a.m. and part 2 p.m. for example.
• Full warm up and cool down should be performed at each session.
• If you can train with a partner or small groups, try to do 20 minutes with the ball as per 3 man 45 degree / push back drill at each session. If on your own, still handle the ball continuously.
• Equipment required. Runners, water bottle, hat, sunscreen, footy, watch, and training domes to mark distance if available.

FULL WARM UP

Jog to the training destination if possible. Otherwise 2 – 4 laps.
Run Throughs (30m): High knees, leg flicks, side stepping, 75% effort x 4 sets.
Leg swings: straight and across body x 20 of each.
Lane work Handballing, if training in a small group.
Run throughs (60m): 20m build up, 20m 90% effort, 20m slow down x 4
Lane work short kicking, if training in a small group.

ENDURANCE
Activity Format Duration Distance
1. 3 x 7 min runs 3.5mins recovery (walk back to starting point, water, etc.) 28 mins (21 mins of work) Approx. 1.6 to 2km per run – 4.8 to 6km in total
2. 8 x 2 min runs Walk for 1 min. Continuous (never stationary) 2min on, 1minute off. 2:1 work / rest ratio. 24 mins (16 mins of work) Approx. 600m per run – 4.8km in total

SPEED
Activity Format Duration Distance
1. 80m sprint every 30 seconds (2×8 mins) Complete sprint within 15secs, then rest for 15 seconds. 3 mins recovery between sets of 8 mins. 19 mins (8 mins of work) 32 x 80m = 2.56km
2. Sprints – 12×20, 12×40, 12×60, 12×40, 12×20 Jog back recovery (plus 1 min between sets) Approx. 20 mins work 240m + 480m + 720m + 480m + 240m =2.16km (plus 2.16km jog recovery)

GAME SET
Activity Format Duration Distance

1. Repeat twice – 25m, 50m, 100m, 200m, 400m, 200m, 100m, 50m, 25m 3 mins recovery between sets Approx. 20 mins 2 x 1.15km = 2.3km
2. Agility Course. Use training domes (2x8min sets) 3 mins recovery between sets Approx. 20 mins Various.

COOL DOWN.

Slow jog or walk until breathing rate slows and heart rate starts to come down.
Use flexibility training after all sessions.
Using static or PNF stretching techniques, and stretch the following muscle groups at every session;

• LOWER BACK.
• GLUTES.
• ABDUCTORS.
• HAMSTRINGS.
• QUADS.
• CALVES.
• SHOULDER GIRDLE.

DO NOT USE BALLISTIC (BOUNCY) MOVEMENTS AT ALL.

Remember this. “Those that train hard, must improve” Leo Berry .circa. 1967.