Cycle 30mins

1

• Full game

• ½ senior game

• Play club 2nds game

• Join in club training games

• Join in club training full tackle

• Join in club training non tackle

• Grid routines 1 in centre force tackle

• Kick catch x 20-30mins attacking ball

• Hopping drills 15cones shoulder width apart
  left/right/2over1back shuffle

• Add in 20m with side step left right

• Jogging x 2 laps

• No pain running ladder

• Mini tramp jog

• High squat 2 x 20 x 30-50kg

• Leg press 3 x 20 x up to body weight

• Step downs 3 x 10 each

• Split double 2 x 50

• Split single 2 x 50 can repeat with dbells

• Side cross overs 2 x 50

• Front step ups 2 x 50

• Cycle 30mins

• Uni squats 3 x 20

2
jog
start
1/4
I 4 laps jog 1/4 II 6 laps jog-1/4 III 4
laps ¼-1/2 IV 6 laps ¼-1/2 V 4 laps ½
-3/4 Vi 6 laps ½ - ¾ VII IV then 6 accel runs
to 13m line VIII then add in 6 accel runs to 20m
line
3
CROSS OVER DRILL - introduce player at centre
cone to light tackle - force side step. Do 4 each
side with 4 in the middle play until ball is
dead