PRE-SEASON TRAINING ROUTINE

AIM: To be quicker in mind and body and more agile for the whole game.
EFFECT: To be first to the ball in 50/50 duals.

Make more intercepts.

Be still sprinting rather loping at the end of the game. Have a relaxed feeling of superiority as you move.

Have the ability (energy) to run-off the ball.

To be never passed or turned insideout while channelling.

To be back and waiting for opposition.

To make break-away leads

To push and hit better.
MINUTES SEGMENT EXERCISE (start with easy ones)
15 WARMUP STRETCHING 2 laps

Groin, Hamstring, Calf, Achilles, Back, Gluts, Shoulder, Quad, Plantar Flexion
15 FORM                 (and Plyometrics) Butt kicks, Wall slides, Starts, Quick feet (short),Cycling, Down & offs, Pull thrus, Stick drill, African dance, Drum major, Side slides, Cross-overs, Backward running, Slide skip, Side to side (tackling), Bounding (straight/outside/inside), skipping, Dot drills
15 BALL SKILLS Standing push (sharp to stick), Standing hit, In 3’s push as run to each other, Slap push (left/right), Deceptive push, Hook/slice, jink (and on run), Reverse horizontal hit (reverse hit for some), Running flick at goal, Receiving ball to dispose (corner of ground), Deciding in advance, Timing run for cross-ball,
15 SPEED ENDURANCE Pick-up sprints 10 and walk back x 100 yd, relays, agility running, Pattern Running
15 BALL SKILLS SAFETY SET PLAYS : Penalty flick, Corner trap, Corner push-out, Corner hit, 16 yd hit (RW,IR), Side-line push in (WH,W), Mid field free hit

PATTERNS - Deflect ball from left ( sweep ball from right)

SAFETY : Running out on corner, Defending free hit (distance/practise block), Tackling hitter (run to side, all or nothing), Reverse side position, First to ball (with shoulder not shirt front), Fullbacks vs forward (shoulder, slide up stick and stick), Jump ball, Hitting after whistle, Aimless swing (lunge tackle with stick along ground first), Standing behind horizontal trap, Stick over head re obstruction, Feet tangle on chase (run strong on balance).
15 STRENGTH / ENDURANCE STRENGTH (focusing, centering, breathing,) : Push-ups, Abs (curl, leg lift, double leg lift, leg slide, crab, rubber tube) Obliques, Abductors, Adductors, Calves, Dips, Gluts, Back,

ENDURANCE : 2k run, Fartlek running Tunnel ball, Indian run, Touch football,

KEY EMPHASIS: Transfer training to game.

Purpose for performing exercises