Start your conditioning training with the following warm-up, then complete either day 1 or day 2 of the program alternating each time.
Click below to download a printable copy of the conditioning workout checklist for weeks 1-3.
Activity
Click on each activity to view a Video Explanation/ Example
Duration / Distance
High knee run/ Butt kicks backs
1 x 10m
Skip forward and backwards with arm circles
6 each way
a skip/ b skip
1 x 10m
Carioca Left/Carioca Right
1 x 10m
Leg Swings Fwd/Back/Lateral
2 x10m es
Banded external shoulder rotations
2 x 10
Lying book openers
3 x 10 es
80% sprint walk back
15m
90% sprint walk back
15m
100% sprint walk back
15m
Activity
Click on each activity to view a Video Explanation/ Example
Week 1
Week 2
Week 3
Pogos
2 x`1o
2 x 10
2 x 10
Skip for Height
2 x 10m
2 x15m
2 x 20m
10m Sprints
3 x 4
3 x 5
3 x 6
15m Sprints
3 x 4
3 x 5
3 x 6
Running or off legs
100 m run at 7/10 rest 20 second x 10
Line Hops
2 x 5sec
2 x 5sec
2 x 5sec
Cone Fast Feet Change Direction
2 x4each side*
3 x 4es
4 x 4es
3sec Pattern 1
3 x 3es*
3 x 4es
3 x 6es
3sec Pattern 2
3 x 4es*
3 x 4es
3 x 6es
Change Direction
Set up 25 meter cones. Run 6/10 out back and out (75m) rest 30 secsond) x 10