Indoor Conditioning Session

At the moment, thankfully, conditions are perfect for getting out for a steady run a few times each week. While this is great for helping to maintain aerobic capacity, it’s easy to miss out on the high intensity (anaerobic) conditioning that is so important in many sports. Below, we’ve outlined a session you can complete in a room of your house that requires just a few yards of paint tape to mark out a ladder on the floor!

  • Knee Run (2x 5seconds/set) – Aim to cycle your legs as fast as possible, above the height of your knees, while travelling no further than the length of the ladder on your floor (3 meters) – in the 5 seconds of maximal effort. Walk back to the start and repeat once more before moving on!
  • Ladder Drill (Alternating Decel’s) (3reps each side/set) – Spring forward and immediately plant one foot in front of your body to decelerate before shuffling backwards and repeating on the opposite leg. Repeat x3 on each and move on to the next drill!
  • Lateral Shuffle (5reps/set) – Aim to shuffle the length of the ladder as quickly as possible. When you reach the end of the ladder, cut and change direction. Work continuously for 5 length before progressing to the last drill in the set!
  • Ladder Drill (In, In, Out, Out) (2x/set) – See Video’s below. Aim to move your feet through this drill as quickly as possible. When you reach the end of the ladder, turn and repeat for one more length.

Rest 1-2 minutes before beginning the next set of the block. Repeat x 3-4 total.

BLOCK 2 (2-3 ROUNDS)

  • Acceleration Wall Drill (2x 5seconds/set) – Aim to pump your legs – like pistons – as hard as possible for 5 seconds. Rest for a few seconds and repeat once more before moving on!
  • Ladder Drill (Wide-Narrow, 2 Out, 2 In) (2reps/set) – See Video. Aim to move your feet through this drill as quickly as possible. When you reach the end of the ladder, turn and repeat for one more length, then move on to the next drill!
  • Lateral High Knees (2reps each side/set) – Aim to travel the length of the ladder laterally as quickly as possible, immediately changing direction and repeating back to the start. Complete once more to complete the set after a few seconds rest!
  • Ladder Drill (Icky Shuffle) (2x/set) – Aim to move your feet through this drill as quickly as possible. When you reach the end of the ladder, turn and repeat for one more length. This drills requires that both feet quickly but lightly touch the inside of the ladder each time you cross it.

Rest 1-2 minutes before beginning the next set of this block. Repeat x 2-3 total.

BLOCK 3 (1-2 ROUNDS)

  • Ladder Drill (1 Leg In & Out) (1rep each side/set) – See Video. Aim to move your feet through this drill as quickly as possible. When you reach the end of the ladder, turn and repeat for one more length on the opposite leg before moving on to the next drill!
  • Ladder Drill (Alternating Decel’s) (3reps each side/set) – Same as Block 1! Aim to spring forward and immediately plant one foot in front of your body to decelerate before shuffling backwards and repeating on the opposite leg. Repeat x3 on each and progress to the next drill!
  • Bear Crawl (Sliders/Lunchbox lids) (2x/set) – Aim to pump your legs quickly and over a short range of motion as you crawl. Travel the length of the ladder forwards, then repeat backwards. Complete 2 of these reps to complete the set!

Rest 1-2 minutes before beginning the next set of this block. Repeat x 1-2 total.

LATERAL SHUFFLE (CONTINUOUS)

LADDER DRILL (IN, IN, OUT, OUT)

 

WALL DRILL (RUNNING)

 

 

LADDER DRILL (WIDE-NARROW, 2 OUT, 2 IN)

 

LADDER DRILL (LATERAL HIGH KNEES)

 

LADDER DRILL (ICKY SHUFFLE)

 

 

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LADDER DRILL (1 LEG IN OUT)

 

 

BEAR CRAWL (FORWARD & BACKWARD) – SLIDES

 

3 Push-Up Progressions

3 Push-Up Progressions

The push up is a staple in many resistance training plans, and for good reason. It is a large compound upper body exercise which also demands excellent trunk stability. It is also a very safe option for youth and inexperienced athletes – “failing” on a repetition just means you are left lying on the floor! The one downfall of this exercise is that the intensity (resistance) can not be as easily progressed/regressed as is the case with dumbbell or barbell exercises. But don’t let that put you off. Below, we’ve outlined 3 push up variations to keep athletes of all levels challenged!

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10 Core Exercises to Add to your Training

10 Core Exercises to Add to your Training

When many athletes think of anterior core training they think sit-ups or static planks. Of course both of these exercises can target the abdominal group effectively, but we think of core training a bit differently!
It’s important to understand that the primary function of the core is to stabilise the spine and pelvis, particularly while the limbs are in motion. However, neither of the above mentioned most common exercises replicate this function well. Find out some of our favourites..

read more
Blood Flow Restriction Training

Blood Flow Restriction Training

Restriction to blood flow first emerged as a form of exercise training with Japanese bodybuilders in 1995, but is now more commonly referred to as Blood Flow Restriction (BFR) training.  Over the past 3-4 years, BFR training has exploded in popularity amongst strength coaches and physiotherapists alike. Early research identified the capability of BFR to stimulate hypertrophy and strength gains when combined with low-load resistance training but there was a distinct lack of research on how this was happening.  

read more

10 Core Exercises to Add to your Training

When many athletes think of anterior core training they think sit-ups or static planks. Of course both of these exercises can target the abdominal group effectively, but we think of core training a bit differently!
It’s important to understand that the primary function of the core is to stabilise the spine and pelvis, particularly while the limbs are in motion. However, neither of the above mentioned most common exercises replicate this function well. Find out some of our favourites..

Blood Flow Restriction Training

Restriction to blood flow first emerged as a form of exercise training with Japanese bodybuilders in 1995, but is now more commonly referred to as Blood Flow Restriction (BFR) training.  Over the past 3-4 years, BFR training has exploded in popularity amongst strength coaches and physiotherapists alike. Early research identified the capability of BFR to stimulate hypertrophy and strength gains when combined with low-load resistance training but there was a distinct lack of research on how this was happening.  

Field Sport Conditioning

As teams across the country are forced to suspend all collective training, we thought we would help out with a sample session that can be completed individually and modified to suit!
This session includes work in all energy systems to maximise transfer to your sport.
Give it a go and pass it along to your team mates if you think they would benefit. Feel free to get in touch with any questions!

Repetition Tempo

Tempo is a training variable equal in importance to reps and sets. This programming tool allows coaches to target specific adaptations in an athletes programme and is a key component of a training plan. Essentially, in resistance training, tempo refers to the speed that an exercise is performed. The tempo that each rep is performed at will dictate the total time under tension (TUT) for any given set, and this component is one of the major keys to achieving the desired training response.

Maximal Aerobic Speed

In recent years Maximal Aerobic Speed has become popular among team sports in particular, primarily because it presents a simple and effective method of testing aerobic power. However, the real value of this method is that the data from testing can be used directly in the prescription of conditioning loads. This article aims to provide detailed instructions on how to effectively administer an MAS test, in a team setting, and examples of how to effectively use this data.

Psychological Resilience in Sport

Think of the physical preparation that goes into an athletes performance; nutrition, sleep, strength training, recovery, rehabilitation are just a few. Ask, is mental performance receiving the adequate amount of time and dedication that it should be in comparison to the physical preparation, and if not, why?

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