5. ADVANCED MOVEMENT STRETCHES
! Improvements in Movement and Mobility
! Worlds Greatest Stretch
! Inchworm
! ToeTouch Squats
6. CORE ACTIVATION HOLDS AND
VARIATIONS
! Activate bracing and switch on core before upcoming activity
! Prone Hold
! Side Hold
! Progress to having movement with extremities, bracing of the core
! Include band walks and glute activation
7. PROPRIOCEPTION / ANKLE
! Warm up ankles, balance and landing mechanics, enhance reactive
strength of the ankles
! Double leg and Single leg hopping
! Hopping over a line – multidirectional
! Progress to adding a sport specific skill
! Incorporate change of direction / multidirectional
8. STANDING DYNAMIC
! Improve blood flow, less room needed
! Leg swings – multidirectional
! Skip to external rotated skip
! Skip high knee to skip straight leg
! Tuck jumps andTwist jumps
9. WALKING STRETCHES
! More passive and useful in lighter sessions to become mobile leading
into session
! Knee-to-chest
! Leg cradle
! Walking Quad
! Walking Hamstring
10. WALKING DRILLS
! Focus on running mechanics and activation patterns, and basic
strengthening
! High knee with stretch
! Toe walks
! Heel walks
11. GYM EXERCISE MOVEMENT REPETITION
! Movement repetition of gym exercises
! Increase mobility and activation patterns in these movements
! Glute bridges
! Sumo Squats
! Lunges – multidirectional
! Lateral lunges
! Arabesque
12. HURDLE MOBILITY
! Improve mobility in a different modality
! Hip Internal Rotation
! Hip External Rotation
! Straight Leg Laterals
! Hip Internal Rotation with Straight leg kick
13. LOW INTENSITY DYNAMIC STRETCHES
! Start to increase HR, gradually build intensity
! Ankle Flicks
! Low Skips
! Hip Internal/External Rotations
! Leg Kicks
14. ECCENTRIC EXERCISES
! Build eccentric strength and capability of tolerating increased ranges to
prevent injury
! Squats – multidirectional
! Lunges – multidirectional
! Perturbations
15. LANDING CONTROL
! Ability to land with triple flexion, however not excessively as to slow
down any potential acceleration. Activation of key muscles for
decelerating.
! Double Leg Landings
! Single Leg Hop & Stick
16. MEDIUM INTENSITY DYNAMIC STRETCHES
! Building intensity and HR
! High Knees – multidirectional
! Butt Kicks – multidirectional
! Side to Side
! Carioca
! Backwards
17. HIGH INTENSITY DYNAMIC STRETCHES
! Building to training intensity
! High Skips – multidirectional
! A-Skips
! B-Skips
18. CUTTING
! Ability to change direction, absorb and react
! Tempo Running to accentuate (Slow Cutting)
! Tempo Running to Fast Cutting
19. REACTIVE STRENGTH
! The ability to change direction quickly or correct when off balance
! Tempo running to jumping and COD over cones - multidirectional
! Hopping and COD over cones / hurdles – multi directional
20. FAST MOVEMENT / NEURAL ACTIVATION
! Trigger the neural system and pathways
! Fast Feet
! Fast Arms
! Fast Skips
21. FAST FEET
! Trigger the neural system and pathways
! Tempo Running and Cone/Ladder patterns – multidirectional
! Circling cones / players
22. PLYOMETRICS
! Enhance responsiveness of the SSC, practice triple extension
! Ankle Jumps
! Jumps for Height, Hops for Height
! Jumps for Distance, Hops for Distance
! Bounding
23. AGILITY
! Reacting to a stimulus with a Change of Direction component
! Shadow Running in Grid (With / Without Skill)
! Slow Pace to Quick Pace
24. RUNNING WITH BALL / SKILL
! Specific running velocity to the sport
! VariousTime Ratios
! Various Distances
25. RUNNING TECHNIQUE – HIGH SPEED
RUNNING
! Increase in high speed metres when players are fresh with greater
recovery allows them to focus on technique
! 10 x 50m (10s Run, 20s Dynamics)
26. DECELERATION / ACCELERATION
! The ability to speed up and slow down quickly
! Use of Grid with Multispeed and Multidirectional Formats
27. MOVEMENT TRANSITION
! The ability to change into different movement patterns and directions
! 3-4 x 5-15m Grid - multidirectional
28. COD SPRINT GRID
! Incorporating components of speed, cutting and change of direction
! 4 x 2 x 10m Grids – multidirectional
29. PLYOMETRICS TO SPRINTS
! The ability to accelerate and then display speed
! Ankle Jumps to Sprints
! Jumps or Hops for Height to Sprints
! Jumps or Hops for Distance to Sprints
! Bounding to Accelerating or Sprints
! Multidirectional – will vary speed
31. AEROBIC TEMPO RUN
! Recovery benefits
! Add volume
! Various durations (eg. 5 mins)
! >60% MHR
32. STRIDES / TEMPO RUNS
! Recovery benefits
! Add volume
! Supplement speed running
! ~60% MHR or Speed Based
33. GYM EXERCISE MOVEMENT REPETITION
! Movement repetition of gym exercises
! Increase mobility and activation patterns in these movements
! SL Glute bridges
! Reverse Lunges
! OH Squats
34. ECCENTRIC EXERCISES
! Build eccentric strength and capability of tolerating increased ranges to
prevent injury
! Squats – multidirectional
! Lunges – multidirectional
! Perturbations
35. NORDIC HAMSTRING LOWERS
! Highly effective in preventing hamstring injuries, best used after session
with clear or low intensity running days following
! 2 x 5-10 in Pairs
36. CORE ACTIVATION HOLDS AND
VARIATIONS
! Activate bracing and switch on core to gain more repetition
! Prone Hold
! Side Hold
! Progress to having movement with extremities, bracing of the core
37. ADVANCED MOVEMENT STRETCHES
! Improvements in Movement and Mobility
! Worlds Greatest Stretch
! Inchworm
! ToeTouch Squats
40. WHY SUPPLEMENTARY CONDITIONING??
! Supplement the main team training sessions to ensure that players are
physically prepared for the “Worst Case Scenario”
! Ensuring that players are physically prepared to prevent injury
! Accelerations / Decelerations
! Sprints (Max Speed) – Distance Manipulation
! High Speed Running – MAS
! In general, players should perform 1.5-2X all these qualities for what
they would normally encounter in a match over a weekly microcycle
! How much these occur in team training should always be considered
41. AEROBIC SPEED
! Improvements inVO2
! Can be measured as % of Maximal Aerobic Speed or in Absolute Speeds
! For Example – High Speed Running >16kph
! MAS Grids – Maximal & Submaximal
! MAS Shuttles – Maximal & Submaximal
! MAS with Active & Skill Recovery
! MAS with Passive Recovery
! MAS –Varying lengths and times
! Impromptu MAS
42. SPEED & REPEAT SPEED
! Improve Speed and Ability to Maintain Speed throughout a match
! Technique – High knee and catch, Arms
! Using MAS interval times for players that require more speed
(individualise)
! Interwoven with MAS intervals (no shuttles or less shuttles)
! COD Sprint Grid
! Plyometrics to Sprints
! Strides
43. MULTI-DIRECTIONAL SPEED & AGLILTY
! The ability to accelerate, decelerate, change direction and react to a
stimulus
! Acceleration & Deceleration
! Cutting & Pivoting
! Shuttles in MAS & Sprints
! RCOD Shuttles & Patterns
! RCOD Shuttles with Skills
! Using Court or Field Markings, Using Skills or Ball
45. RECOVERY
! Best time for each Recovery Method
! Where does it practically fit in the program
! Always consider Psychological Impact and Individual Needs
! Ice Baths / Hot & ColdTherapy – May be best in lead up & Recovery from Matches
! Compression – Should be used for travel
! Pool – May be best the day after game or around travel
! Massage – May be best in the middle of week
! Foam Rolling – May be best prior to gym and prehabilitation sessions
! Stretching – May be best after main session and gym sessions
! Mobility – Should be included in Warm Ups & Cool Downs, extra emphasis early in
the week and after the main volume is done
! Nutrition and Sleep is also important and should be monitored
47. MONITORING
! Monitoring is important to ensure that you are progressing in the right
direction
! Internal Load (RPE)
! External Load – HR, GPS, Density, Efficiency
! Indexes –Vertical Jumps, Ranges of Motion, HRVariability / HR Recovery
! SubjectiveWellness – Soreness, Fatigue, Sleep, Stress, Injury/Illness
! The Monitoring system is an indication of when the program should be
modified to ensure that goals are attained
! It assists in identifying the cause and effect
48. MONITORING
! Monitoring will assist coach in planning and implementation of drills so
that they meet the physical and psychological needs of the team
! They assist the S&C coach in planning and implementation of
supplementary conditioning so that players are physically prepared
! The physiotherapists can identify areas to further target in
prehabilitation plans and observe player integration into full training
! The Sport Scientists / S&C Coaches role is to provide the Head Coach
with the information and physically prepared players so that he/she may
be successful
49. WEEKLY INTEGRATION
! It is important that the Head Coach,Assistant Coaches, S&C Coach,
Sport Scientist and Medical Staff are on the same page
! Integration through monitoring and an understanding of theWhole
Program is the Best Case Scenario
! This way it is understood that all training is accumulative and everyone
is working as a team towards the common goal
