Looking for some short workouts to complement your current squad training and keep you match fit whilst reducing the chance of injury?
Assuming you are training at least two/three times per week with your squad and playing a game at the weekend we have suggested some of our go-to’s below for speed, strength and endurance.
No workout will take more than 30 minutes and you won’t require any equipment.

*All workouts should begin after a 10-15 minute preparation period of foam roll targeted areas, warm up, activation and dynamic stretching

SPEED

You must run each distance as fast as you possibly can, if you need more rest then take it, but don’t take less:

• Sprint 20m rest 60 seconds - Repeat 4 times
• Sprint 15m rest 45 seconds - Repeat 5 times
• Sprint 10m rest 30 seconds - Repeat 6 times

STRENGTH AND POWER

Do A1 then immediately A2 then rest as stated and Repeat Until All Sets Completed. Once all sets completed repeat the same structure for B exercises, then C exercises and finish with D exercises.

A1. Triple Standing Long Jump:

• 1 rep (Jump, Land, Jump, Land, Jump, Land - Walk Back = 1 rep)

A2. Front Plank Shoulder Tap:

•  5 each side (perform controlled)
  *Go wider with feet to make easier, closer to make harder, aim for very little rotation of hips. Squeeze bum tight and brace stomach.
  Rest 90 seconds. Repeat FIVE TIMES.

B1. Single Leg Squat:                                                                 

• 4 sets of 6 reps (each leg)
  
  

B2. Single Leg Hops for Height:

• 4 sets of 4 reps (each leg)
  Rest 90 seconds. Repeat THREE TIMES.
  
  

ENDURANCE

Option A

If completing two hard training sessions with your squad, do this in between days:

• Run at 75% of your max pace to complete 100m in 20-22s.
• Rest 40 seconds.
• Complete SIX to TEN times.
• Rest 2 Minutes.
• Complete SIX to TEN times.
• Rest 2 minutes
• Complete SIX to TEN times.
• FINISH.
  
  

Option B
If you missed a squad session, game time or want to do that little bit extra:

• Walk 15 seconds
• Jog 10 seconds
• Sprint 10m
• Change Direction
• Sprint 20m
• REPEAT SIX TIMES
• REST 2 MINUTES THEN REPEAT TWICE WITH ANOTHER 2 MINUTES REST BETWEEN SETS