1. Strength and
conditioning session
Canberra PCYC and the University of Canberra Box’Tag
Research and Development Centre

2. Aim
 The aim of tonight’s session is to improve our
cardiovascular and muscle endurance

3. Theme for session
 No limitations, just endless possibilities

4. Tonight’s Quote
 “Being defeated is often a temporary condition. Giving
up is what makes it permanent.”- Marilyn Vos Savant

5. Line-up and introduction
 Welcome the athletes and provide a brief outline of
tonight’s sessions.

6. Warm-up (Combination of general
and specific exercises and drills)
 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.

7. Main component
 Athletes to complete strength and conditioning circuit in
Teams of four (4)
 Note: “Nothing worthwhile in life comes easy, and nor
should it” – Unknown
 Ageing wrinkles the skin, quitting wrinkles the soul.

8. Format
 All Teams will complete one rotation of the circuit (10
stations), each station will last for 40 seconds, with a
work/Rest ratio 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.

9. Format continued
 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.

10. Cool-down
 After completing the final rotation of the circuit at
approximately 50% 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.

11. End of session line-up
 A good opportunity to provide some general feedback
to the group and receive ideas and suggestions from
the athletes.

12. Outcomes
 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 the velocity with the agility exercises
 Improvement with leg/arm coordination with the
contralateral exercises

13. Methodology
 Coaches observation of performances
 Non-intrusive and informal coach/athlete discussions
 Diary entries
 Previous session plan notes
 Athlete feedback
 Observational learning techniques