Block 1
November 2021
Schedule
This block of training has three days per week:
- Workout 1: SAQ 1 + Conditioning 1
- Workout 2: SAQ 2 + Conditioning 2
- Workout 3: Strength 1
Weeks:
| Week | Start of week | Workouts |
|---|---|---|
| 1 | 1 November 2021 | 1, 2, 3 |
| 2 | 8 November 2021 | 1, 2, 3 |
| 3 | 15 November 2021 | 1, 2, 3 |
| 4 | 22 November 2021 | 1, 2, 3 |
General principles
- SAQ (speed agility quickness) + Conditioning sessions should take around 45 minutes.
- Ensure you are respecting the full rest between sets during SAQ exercises. It will seem like a long time, but it's designed that way for a reason.
- SAQ workouts are not conditioning. Do not do more than what is listed. You should feel fully recovered between reps and sets. If not, add more rest. No big deal.
- If doing two types of sessions on the same day, SAQ should be done before lifting or conditioning. Lifting should be done before conditioning.
- Strength sessions should take about 20 minutes (5min warm up, 15min strength).
- Feel free to do the strength sessions more than once a week or replace with focused/programmed gym session.
- The warmup should be performed before all sessions (SAQ/Conditioning/Strength)
Program
Warmup
1. Jog, 4x10m or longer
2. Side skipping, 2x15m
Warm up groin (hip+adductors)
3. Grapevine with high knees, 2x15m
Open up groin (hip+adductors)
4. Backward run with butt kicks, 2x15m
Engage the hamstrings to bring the feet up
5. Forward run butt kicks, 2x15m
Warm up quadriceps and hamstrings
6. Hands to ground/shoo the chickens, 2x15m
Engage hamstrings and lower back
7. Calf stretch, slow pump 5 per leg
8. Open the gate, 2x15m
9. Leg swings, 6 per leg
10. Walking lunge, 8 total
Engage glutes
SAQ 1
A. Non countermovement lateral hop
Pause between each jump. Aim for height and stick the landing.
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 3 | 3 each way | 60s |
| 2 | 3 | 3 each way | 60s |
| 3 | 3 | 3 each way | 60s |
| 4 | 3 | 3 each way | 60s |
B. Lateral skip
Push from outside of foot. Aim for max lateral displacement.
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 4 | 15m each direction | 60s |
| 2 | 4 | 15m each direction | 60s |
| 3 | 4 | 15m each direction | 60s |
| 4 | 4 | 15m each direction | 60s |
C. Lateral start
Facing sprint direction within 3 steps.
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 3 | 3 each way | 60s |
| 2 | 3 | 3 each way | 60s |
| 3 | 3 | 3 each way | 60s |
| 4 | 3 | 3 each way | 60s |
Conditioning 1
A. 80% sprint
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 3-5 | 110m | 40s walk |
| 2 | 4-6 | 110m | 40s walk |
| 3 | 4-6 | 110m | 40s walk |
| 4 | 4-6 | 110m | 40s walk |
B. 160 Shuttle (4x40m)
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 2 | 1 | 90s |
| 2 | 2 | 1 | 90s |
| 3 | 3 | 1 | 90s |
| 4 | 3 | 1 | 90s |
C. 80% sprint
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 3-5 | 110m | 40s walk |
| 2 | 4-6 | 110m | 40s walk |
| 3 | 4-6 | 110m | 40s walk |
| 4 | 4-6 | 110m | 40s walk |
SAQ 2
A. Scissor jump for height
Aim for max height and min time on ground.
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 3 | 3 each leg | 120s |
| 2 | 3 | 3 each leg | 120s |
| 3 | 3 | 3 each leg | 120s |
| 4 | 3 | 3 each leg | 120s |
B. Power skip for distance
Get full hip extension. Use arms for momentum.
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 3 | 3 each leg | 120s |
| 2 | 3 | 3 each leg | 120s |
| 3 | 3 | 3 each leg | 120s |
| 4 | 3 | 3 each leg | 120s |
C. Accelerate and decelerate
Hit max speed as quick as possible. Decelerate to walking by the cone.
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 2 | 4x25m | 120s |
| 2 | 2 | 4x30m | 120s |
| 3 | 2 | 4x35m | 120s |
| 4 | 2 | 4x40m | 120s |
D. Low squat jump
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 3 | 10s | 40s |
| 2 | 3 | 12s | 40s |
| 3 | 3 | 14s | 40s |
| 4 | 3 | 16s | 40s |
Conditioning 2
A. Skater hop with cone touch
Distance so that it's challenging
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 3 | 30s | 90s |
| 2 | 4 | 30s | 90s |
| 3 | 5 | 30s | 90s |
| 4 | 6 | 30s | 90s |
B. Shuffle
10m back and forth
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 3 | 30s | 90s |
| 2 | 4 | 30s | 90s |
| 3 | 5 | 30s | 90s |
| 4 | 6 | 30s | 90s |
C. Short Shuffle
5m back and forth
| Week | Sets | Reps | Rest b/wn sets |
|---|---|---|---|
| 1 | 3 | 30s | 90s |
| 2 | 4 | 30s | 90s |
| 3 | 5 | 30s | 90s |
| 4 | 6 | 30s | 90s |
Strength - Level 1
Strength sessions are based on the Footy First training program. The full pdf manual is available here.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Hamstring lower | 1 | 6 | Keep a straight line from knees through to crown of head. No bending of hips. |
| Ball/roller squeeze | 2 | 5 | 2 seconds contract, 2 seconds hold, 2 second release. Set 1: knees bent. Set 2: legs straight |
| Side plank hip raise | 1 | 5/side | 2 seconds raise, 2 seconds hold, 2 second lower. Keep hips straight. |
| Single leg balance/throw | 1 | 12/leg | Standing on one leg, throw the fris between you and your partner (6 righties, 6 lefties). Without a partner try pushies to yourself. |
| Single leg shallow squat | 3 | 6/leg | Focus on straight knee path up/down. Depth as comfortable, not <90°. On third set add frisbee throw with partner if available. |