thecuzsays
seancurreyfitness (instagram)
- Jun 23, 2015
- 173
- 189
- AFL Club
- Melbourne
Footballers Off-Season Running Program (Preparation Phase 1)
Welcome to the first phase of pre-season training! In this stage, we will focus on specific exercises and drills to get our legs back into running shape. This phase is crucial as it lays the foundation for the rest of our pre-season training, setting us up for success. Let's dive into the details and discover how we can improve our endurance and strength.
During pre-season training Phase 1, we start by getting our legs back into running. This involves specific running exercises and drills that gradually build up our endurance and strength. This ensures that we challenge ourselves without overexerting our muscles. Remember, consistency is key, so make sure to incorporate these exercises into your daily routine. The videos are located at bottom of this blog and for further strength training I have also included a 2 week trial of my fitness app there as well.
As part of pre-season training, it's important to allocate time for gym sessions. These sessions are designed to improve your overall fitness and complement your running exercises. Focus on cardio exercises, such as treadmill runs or cycling, to enhance your endurance. Don't forget to include strength training exercises that target the muscles used in running, like squats and lunges. By prioritizing gym sessions, you'll be able to optimize your performance on the field.
In addition to gym sessions, it's essential to dedicate specific time for strength training. This will help you build muscle and increase your overall strength, enhancing your running performance. Incorporate exercises like deadlifts, bench presses, and medicine ball throws into your routine. Remember, proper form and gradually increasing the weight are essential for safe and effective strength training.
While pre-season training is all about pushing your limits, it's important not to neglect recovery. Giving your body enough time to rest and repair is crucial for preventing injuries and avoiding burnout. Incorporate rest days into your training schedule and consider incorporating activities like yoga or foam rolling to help with muscle recovery. Listen to your body and don't hesitate to adjust your training intensity if needed. Remember, the key is to build a strong foundation sustainably.
By focusing on Phase 1 of pre-season training and building a strong foundation, you're setting yourself up for success in the upcoming season. Remember to balance your running exercises, gym sessions, and strength training while prioritizing time for recovery. Pre-season training may not be fancy, but it is instrumental in developing your skills and improving your overall performance. Start slowly, increase intensity gradually, and listen to your body. Now, go out there and conquer the field!
Heres my schedule for a footballer in the off season looking to get some runs under their belt to prepare for that upcoming pre season. I have 3 sessions but you may choose 1-3 sessions per week. If you choose less than 3 move through the sessions one by one as you go rather than skipping to next week.
Week 1
Session 1:
20 run for key position players
30 minutes easy run for everyone else
Notes: This a very easy run. You should run at a pace that you are able to maintain conversation on. If you can’t do this, you’re going too fast. Session 2:
5-10 minute Warm Up.
Stretch.
4-times 100m @ 60% max effort - walk back recovery.
5-times 250m off @ 60-70% max effort with 90-seconds recovery.
5-10 minute Cool Down Session 3: 20-minutes easy jog + 3 times 150m @ 60% Max Effort (walk back to start line for recovery.
Notes: Make sure that you’re running the 150m efforts no faster than 60% max effort. It’s not a sprint. Week 2
Session 1:
20 run for key position players
30 minutes easy run for everyone else
Notes: This a very easy run. You should run at a pace that you are able to maintain conversation on. If you can’t do this, you’re going too fast.
Session 2: 5-10 minute Warm Up.
Stretch.
4-times 100m @ 60% max effort - walk back recovery.
8-times 80m Hill Sprints with a walk down recovery. (If no access to hill thats ok use 80% for a standard sprint)
5-10 minute Cool Down
Session 3:
20-minutes easy jog + 3 times 150m @ 60% Max Effort (walk back to start line for recovery
Week 3
Session 1:
20 run for key position players
30 minutes easy run for everyone else
Notes: This a very easy run. You should run at a pace that you are able to maintain conversation on. If you can’t do this, you’re going too fast.
Session 2:
5-10 minute Warm Up. Stretch. 4-times 100m @ 60% max effort - walk back recovery. 4-times 400m @ 60-70% max effort with 90 seconds recovery.
2 minutes recovery then do,
4 times 200m @ 70% max effort with 60-seconds recovery. 5-10 minute Cool Down
Session 3:
20-25 minutes easy jog + 3 times 150m @ 60% Max Effort (walk back to start line for recovery
Week 4
Session 1:
20 run for key position players
30 minutes easy run for everyone else
Notes: This a very easy run. You should run at a pace that you are able to maintain conversation on. If you can’t do this, you’re going too fast.
Session 2:
5-10 minute Warm Up.
Stretch.
4-times 100m @ 60% max effort - walk back recovery.
3-4 times 1km @ 60% maximum effort with 2-minutes recovery between each one.
5-10 minute Cool Down
Session 3:
20-25 minutes easy jog + 3 times 150m @ 60% Max Effort (walk back to start line for recovery Completing this phase you are ready to begin Preseason Training. For Stretching Try Some Of These:
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