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Conditioning

Before and after each session, it is important to warm up and cool down appropriately with 8-10 minutes of movement and some dynamic stretching followed by some specific movements to the session you are completing.

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Below are ideas for sessions designed for players that you can attempt/adapt for your own use:

5-10-15-20 Shuttle

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  • Sprint 5m & back then repeat for 10m, 15m & 20m

  • Perform 30 seconds of an upper-body exercise, such as push-ups, horizontal rows, med-ball slam-downs, etc

  • Rest for 30 seconds

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This completes 1 rep, each set should consist of 7 reps. Following each set, rest for 3-4 minutes

 

Complete 3-4 sets in a session & add one set each time you attempt this up to a max of 8 sets

100s

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  • Sprint or stride the length of the pitch

  • Rest for 30 seconds

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This completes 1 rep, each set should consist of 5 reps

 

Following each set, rest for 2 minutes

 

Complete 4 sets in a session & add one set each time you attempt this up to a max of 8 sets

Pitch Ladders

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  • Starting on the goal line, sprint or stride to the 22-metre line

  • Jog/walk back to the goal line you started on to recover

  • Repeat this process for the halfway line, far 22-metre line & far goal line

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This completes 1 set. Following each set, rest for 3 minutes

 

Complete 4 sets in a session & add one set each time you attempt this up to a max of 8 sets

50 Turnabouts

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  • Starting on the goal line, sprint/stride to the halfway line, decelerating past the line

  • Walk back to the halfway line to recover

  • Repeat this process back to the goal line you started on

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This completes 1 rep, each set should consist of 3 reps. Following each set, rest for 2 minutes

 

Complete 4 sets in a session & add one set each time you attempt this up to a max of 8 sets

50 Intervals

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  • Starting on the goal line, sprint/stride to the halfway line

  • Rest for 15 seconds

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This completes 1 rep, each set should consist of 5 reps. Following each set, rest for 2 minutes

 

Complete 4 sets in a session & add one set each time you attempt this up to a max of 8 sets

Pyramid Intervals

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  • Starting on the goal line, sprint/stride to the 22-metre line

  • Walk back to the goal line you started on to recover

  • Complete a 30-second shuttle between the dead-ball line and goal line before repeating the above steps for the halfway line, far 22-metre line & far goal line

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This completes 1 set. Following each set, rest for 3 minutes

 

Complete 4 sets in a session & add one set each time you attempt this up to a max of 8 sets - making sure to take a 5-minute rest between sets 4 & 5

22 Turnabouts

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  • Starting on the goal line, sprint/stride to the 22-metre line, decelerating past the line

  • Walk back to the 22-metre line to recover

  • Repeat this process back to the goal line you started on

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This completes 1 rep, each set should consist of 4 reps. Following each set, rest for 2 minutes

 

Complete 4 sets in a session & add one set each time you attempt this up to a max of 10 sets

30 Second Drill

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  • Starting on the goal line, sprint to the 22-metre line and back as many times as you can in 30 seconds

  • Rest for 30 seconds

  • Repeat the above for the near & far 10-metre lines

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This completes 1 set. Following each set, rest for 90 seconds

 

Complete 4 sets in a session

60s

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  • Starting on the goal line, sprint to the far 10-metre line (60m), the goal is to complete this in under 10 seconds

  • Rest for 25 seconds

  • Repeat a further 4 times

  • Rest for 3 minutes then repeat the set of 5 sprints

  • Complete a 5 x 60m shuttle (aiming to complete the shuttle in under 90 seconds)

  • Rest for 3 minutes then repeat the shuttle

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