1) The training session aims to improve cardiovascular and muscle endurance through a circuit-based strength and conditioning session involving exercises like shuttle sprints, mountain climbs, and burpees. 2) Athletes will complete the circuit in teams over multiple rotations, with Monique and Sabrina also demonstrating Box'Tag techniques between rotations. 3) A warm-up, main circuit component, demonstration, cool-down, and feedback session are outlined in the training plan. The goal is to challenge athletes physically and technically while improving coordination, posture, and performance.

1. Training session for tonight
6th May 2013
Box’Tag strength and conditioning session
Canberra PCYC and the University of
Canberra Box’Tag Research and
Development Centre

2. Line-up and Introduction
(17:30)
• Aim
The aim of tonight’s session is to improve our
cardiovascular and muscle endurance
• Theme for session
No limitations, just endless possibilities
• Tonight’s Quote
“Being defeated is often a temporary condition. Giving up
is what makes it permanent.”- Marilyn Vos Savant

3. Warm-up
(17:32)
Combination of general and specific exercises and drills
• Normal jogging
• Heel flicks
• Knee lifts
• Heel flicks with straight punching
• Knee lifts with overhead punching
• Right leg touching left hand to the front (Side, front, side, rear)
• Left leg touching right hand to the front (Side, front, side, rear)
• To the rear and to the front
• Leg cross-overs with arms extensions
• Jumping and alternating with overhead and straight punches
• Hoping on left leg and punching with right hand
• Reverse arm and leg
• Hoping on left leg, while swinging right leg and striking with both hands
• Reverse arm and leg
• Touching sides and throwing rocks
• Around the world (Both sides)
• Split squads (3 each leg)
• Squads (4)
• Push-ups (3 to my count, followed by 3 fast ones)
• Movement patterns (spring gliding)
• SLH, LHU, LHH (responding to cueing/whistle)
• Any two strike on whistle
• Quick drink and re-group before main component
• Note: As athletes are warming up, remind them of tonight’s theme and the importance of not setting limitations, but constantly searching for higher
levels of performance. Include the cueing methods of John Wooden.

4. Main Component
(17:45)
Athletes to complete strength and conditioning circuit in Teams of four (4), while
Monique and Sabrina perform a Box’Tagdemonstration, consisting of 3 x 1:30 minute rounds before joining the circuit.
Format
All Teams will complete one rotation of the circuit (10 stations), each station will last for 40 seconds, with a work/Restratio of 1: .5
• After all the Teams have completed the first rotation there will be a short drink break (40seconds), before they perform it again
• On the second rotation all Teams will work at a starting pace (approximately 70% of best effort) for 20 seconds before working with their best effort
for the last 10 seconds in every station. Work/Rest ratio 1:1
• After all the Teams have completed the second rotation there will be a short drink break (40seconds)
• All Teams to complete the circuit with minimal rest between stations. Teams will perform each station for 15 seconds and move to the next one as
quickly as possible
• Once the circuit has been completed, all Teams will rotate through the stations for a final time, using approximately 40% best effort. This final
rotation will be the start of the cool-down and will provide an opportunity for the athletes to gradually reduce their heart rates.
• Note: “Nothing worthwhile in life comes easy, and nor should it” – Unknown
Ageing wrinkles the skin, quitting wrinkles the soul.

5. Exercise selection
• Station 1: Shuttle sprints (30m)
• Station 2: Mountain climbs
• Station 3: Arm curls to shoulder presses
• Station 4: Round the worlds with strikes
• Station 5: Squats
• Station 6: Push-ups
• Station 7: Up-downs on steps
• Station 8: Front raise into chest press
• Station 9: Stepping with overhead strikes
• Station 10: Burpees on soft mats
Monique and Sabrina
• Athletes to perform an individual warm-up and will wear full-protection when demonstrating
Box’Tag
• Athletes will perform 3 x 1:30minute rounds with a 1 minute rest interval between rounds
• Both athletes will have a 2minute break, before joining the circuit

6. Cool-down
(18:20)
• After completing the final rotation of the circuit at
approximately50% all athletes will continue with an
individual cool-down
• Athletes have been told of the benefits and importance
of a cool-down. It will be interesting to observe the
athletes as they use this individual approach
• Note: Utilize this time to provide some individual
feedback to the athletes and answer any questions.

7. End of session Line up
(18:26)
• A good opportunity to provide some general
feedback to the group and receive ideas and
suggestions from the athletes

8. Outcomes from session
• Provide a challenging, but rewarding experience
for athletes
• Higher levels of performance (Physically, mentally
and technically)
• Greater trunk awareness and posture in all
exercises
• Increase in velocity with the agility exercises
• Improvement with leg/arm coordination with the
contralateral exercises

9. Methodology
• Coach observation of performances
• Non-intrusive and informal coach/athlete
discussions
• Diary entries
• Previous session plan notes
• Athlete feedback