Field Sport Conditioning

SAMPLE SESSION

As teams across the country have suspended all collective training, we thought we would help out with a sample running based conditioning session that can be completed individually and easily modified to suit.
Give it a go and pass it along to your team mates if you think they would benefit.

  • Block 1: Anaerobic Capacity (High Intensity)
    52-58m in 10seconds, 15seconds passive recovery.
    Repeat x4-5reps

Rest 3-4 mins (or 6-8 mins with skills)

  • Block 2: Aerobic Power (Moderate Intensity)
    140-150m in 30seconds (70-75m shuttle x1), 30seconds passive recovery.
    Repeat x4-5reps

Rest 3-4 mins (or 6-8 mins with skills)

  • Block 3: Aerobic Capacity (Low Intensity)
    360m-400m in 90seconds (90-100m shuttle x2), jog 180m-200m active recovery in 90seconds. Repeat x2-3reps.

Rest 3-4 mins (or 6-8 mins with skills)

  • Block 4: Anaerobic Capacity (High Intensity)
    52-58m in 10seconds, 15seconds passive recovery.
    Repeat x4-5reps

Tip 1: Use the lines/flags on your club field to measure out the distances, e.g for 52m, step out 7meters from the 45m line.
Tip 2: Longer intervals are planned to have 1-3 turns, try and mark out a distance that halves or quarters the total distance to be covered so that you can start and finish on the one line – e.g if using 380meters for the 90second interval in Block 3, measure out 95meters to cover x4 times (2 shuttles).
Tip 3: If unsure which distance to start with, complete your first rep at the lower end and adjust as approprate for the remainder of the set. Progress distances or the number of repetitions gradually over a further 4-5 sessions!

 

Feel free to get in touch with any questions!
If you need a full training plan, check out our online training series’ and use the code 10OFFMARCH to get *10% off on our GAA, Soccer, Rugby or Hockey training packages.

 

CONOR FINN

CONOR FINN

STRENGTH & CONDITIONING

Conor Finn is the Managing Director and Lead Performance Specialist at AXSOM Sports. Currently the Head of Strength & Conditioning for the Mayo Senior Football team, he has worked with numerous high performing teams and athletes over the past 10 years

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