Outdoor Pre-Season Programme – First CycleJuly – August/September 2012
Week one – Tuesday
• Touch rugby/football – 10 minutes followed by dynamic and static stretches.
• 3 km run in 12 minutes. Rest for 3 minutes to do extra stretching if needed.
• 3 × 1km runs. To be done in the quickest possible time – cut off time of 4 minutes. Rest for 2 minutes between each run.
• 80 meter suicide relay – 10 minutes @ 80%.
• 3 × 6’s followed by 3 × 7/23 sprints completed after each full set of 6’s.
• 12 minute cool down run.
Thursday
• Touch rugby/football – 10 minutes followed by dynamic and static stretches.
• 3km run in 11 minutes max. Rest for 3 minutes to do extra stretching.
• 2 × 1.5km runs – 5min 20sec max.
• 80 meter suicide relay – 15 minutes at 80%.
• 2 × 6’s followed 3 × 7/23 sprints to be completed after each full set of 6’s.
• 12 minute cool down run.
Week four – Tuesday
• Touch rugby/football – 10 minutes followed by dynamic and static stretches.
• 5km run – cut off time of 21 minutes. Allow time for extra stretching (5minutes).
• 3 × 1km runs – cut off time of 3min 50 sec. Rest is 2 minutes between each run.
• 2 × 6 70m sprints. Rest is the walk to the start of the next sprint. 3 minute rest between sets.
• 3 × 6’s – a slow run around the big field as a recovery run between each set of full 6’s.
• 12 minute run as a cool down.
Thursday
• Touch rugby/football – 10 minutes followed by prolonged stretching (dynamic and static).
• 3km run – cut off time of 10 minutes max.
• 2 × 10 100m sprints. 2 Laps of the big field as recovery – to be done at their own pace (slow).
• 3 × 6’s with a slow run of the big field between each set of 6’s.
• 12 minute cool down run to end with.
Outdoor Pre – Season Programme – Second Cycle
Week 5 – Tuesday – Speed/Agility
• Touch rugby/football – 10 min followed by prolonged dynamic and static stretching.
• 2 × 10 minutes of 80 meter suicide relay. Rest period of 3 minutes between sets.
• Combined agility drill: Agility – T combined with triangle running/Side shimmying, ladder runs (left – lateral high knees and right, fast feet), and tire flips (done in pairs). Perform2 × 5 sets without rest. Rest is 2 minutes between sets of 5.
• 2 × 10 80m sprints. Rest period of 4 minutes.
• 2 × 6’s with 3 × 7/23 sprints after each full set of 6’s.
• 6 min cool down jog.
Thursday – Speed/Plyometrics
• Touch rugby/football for 10 minutes – dynamic and static stretching – prolonged.
• 2 × full pyramids – ensure players are well warmed up. 3min 55sec per pyramid. Rest of 2 minutes between pyramids.
• Speed drill: Straight ladder run, plyo – jumps (over 3 stacks of tires), and then 40m sprint (Focus on explosive start). To be repeated 10 times without rest.
• Combined agility drill: Agility – T combined with triangle running/Side shimmying, ladder runs (left – lateral high knees and right, fast feet), and tire flips (done in pairs). Perform 2 × 5 sets without rest. Rest is 2 minutes between sets of 5.
• 1 × 10 7/23 sprints to end off with.
Week 6 – Tuesday – Speed/Agility/Plyometrics
• Touch Rugby/football – 10 minutes, followed by prolonged dynamic stretching.
• 3km run – 11 min flat. Allow time for extra stretching – 3 min.
• Agility Combo: Agility – T run/ with triangle runs/shimmying, ladders (fast feet), 40m sprint (explosive). 10 Repetitions without rest.
• Plyometric Combo: Tire flips (in pairs), plyo – jumps (over 4 stacks of tires), lateral ladder runs, 3’s (singles). 10 Repetitions without rest.
• 1 × 10 7/23 sprints to end with.
• 6 min cool down jog.
Thursday – Speed endurance
• Touch rugby/football – 10 minutes followed by dynamic and static stretching.
• 80 m suicide relay for 15 minutes. Last 5 minutes – as fast as possible.
• 2 × 10 7/2. Rest between sets is 4 minutes.
• 1 × 10 80 100m sprints.
• Cool down jog to end off with.
Week 7 – Tuesday – easier week, one tough session.
• Touch rugby/football. 10 min followed by a prolonged dynamic/static stretch.
• 2 × 6’s followed by 100m sprint after each full set of 6’s.
• Plyo/sprint combo: Plyometric jumps over 4 stacks of tires followed by a 40m sprint (explosive start) – 2 × 10 repetitions.
• 6 minute jog at 65% - 75% as recovery.
• 5 burpies followed by 40m sprint × 10. Rest is 45 seconds between repetitions.
• 6 minute jog at 65% - 75% as cool down.
Thursday – Easy day, Light session
• Touch rugby – 30 minutes (NO FOOTBALL). Dynamic stretching.
• 5 km run – 23 minutes.
Week 8 – Tuesday: Plyometric/Agility
• Touch rugby/football – 10 min followed by prolonged dynamic and static stretching.
• 2 × 10 minutes of 80 meter suicide relay. Rest period of 3 minutes between sets.
• Combined agility drill: Agility – T combined with triangle running/Side shimmying, ladder runs (left – lateral high knees and right, fast feet), and tire flips (done in pairs). Perform2 × 5 sets without rest. Rest is 2 minutes between sets of 5.
• 2 × 10 80m sprints. Rest period of 4 minutes.
• 2 × 6’s with 3 × 7/23 sprints after each full set of 6’s.
• 6 min cool down jog.
Thursday – Speed/Plyometrics
• Touch rugby/football for 10 minutes – dynamic and static stretching – prolonged.
• 2 × full pyramids – ensure players are well warmed up. 3min 55sec per pyramid. Rest of 2 minutes between pyramids.
• Speed drill: Straight ladder run, plyo – jumps (over 3 stacks of tires), and then 40m sprint (Focus on explosive start). To be repeated 10 times without rest.
• Combined agility drill: Agility – T combined with triangle running/Side shimmying, ladder runs (left – lateral high knees and right, fast feet), and tire flips (done in pairs). Perform 2 × 5 sets without rest. Rest is 2 minutes between sets of 5.
• 1 × 10 7/23 sprints to end off with.
You are welcome to get in touch with our staff members who are more than willing to give you any information with regards to the program or any cricket related information.
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Adv. Nick Kock Director SS4LS 0832462529 This e-mail address is being protected from spambots. You need JavaScript enabled to view it. |
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Andy Moles Head Coach
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Cherzly Fortuin Administrator Coach 0738040427 This e-mail address is being protected from spambots. You need JavaScript enabled to view it. |