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TEAM PRACTICE 3.
Tuesday 8th February
AIM: To introduce players to circuit training and increase intensity of conditioning
METHOD: To create competitive situation by grouping players of similar levels of conditioning
PROGRAM:
10 minute programmed warm up & stretch
7 minute ball skills (Grid work and four corner ball skills) - moderately intensive interval (U2 - AT)
7 minutes Box pass & wrap drill (1 minute on 30 second off x 5) - Intensive interval (>=AT)
~25 minutes circuit (continuous movement from lower to upper body exercises)
~50 seconds on - 10 second change over
Alternate 1: running to 1: upperbody
Chorus is 200 - 250 meter running - semi competitive situation (slower runner = 200m)
Verse 1: Dynabands (Horizontal shoulderextension) | Repeat
Verse 2: Push ups | Repeat
Verse 3: Bicep curls (barbell) | Repeat
Verse 4: Sit ups | Back extension
Verse 5: Shoulder flyes - abduction (dumbells) | Repeat
Verse 6: tackle bag | Repeat
FITNESS COMPONENT OVER - 45-50 minutes
REMAINDER OF PRACTISE
15 minutes contact drills
25 minutes ball skills
TOTAL TIME 90 minutes
OUTCOME