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)

 

 

Join the 100% FREE Train-at-Home series from AXSOM Sports. Simply click HERE to start a training plan today.

 

LADDER DRILL (1 LEG IN OUT)

 

 

BEAR CRAWL (FORWARD & BACKWARD) – SLIDES

 

Field Sport Conditioning

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!

read more
Repetition Tempo

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.

read more
Maximal Aerobic Speed

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.

read more

Movement Skills – Acceleration

There are many elements to enhancing speed, no one training method holds the key. Rather it is a combination of components that result in greatest improvements. For example, developing specific strength qualities, is one of the most effective ways to increase the power necessary for maximal sprinting. However unless an athlete first focuses on movement, and in turn movement skills, they may struggle to maximise the results from their efforts in other areas.

Movement Prep

The purpose of any physical preparation routine should be to optimise performance in the upcoming session or competition, while decreasing the risk of injury.
Traditional warm-ups have typically included light aerobic movement followed by static stretching, and while this approach is successful in raising body temperature, it does not contribute significantly towards reducing injury risk, and certainly not towards optimising performance.

Pre-Season in Gaelic Games

We are at that time of year where a lot of teams are returning to training for the season ahead. Of course, most will have different league and championship calendars and will go about their preparation for each competition in various ways. Some will begin with gym sessions only, some will opt for field sessions only, and some will choose a combination of both. Some may even decide to give their players another few weeks before returning to any form of training.

Fuel Your Performance

At AXSOM, we believe that the process of eating should be viewed simply as fuelling the body. In the same way that a high performance car needs clean fuel to perform to the highest level, the body needs clean fuel to be at its most efficient and effective. We fuel to train, fuel to recover, and fuel to compete. This is applicable in all areas of life, not just with regards to competitive athletes. With nutrition, you are not only fueling the body, but the mind too, as food provides energy for our brain as well as our bodies.

Training Variables – Part 3

As is the case when determining the optimal reps and tempo, the training objective also dictates another important variable – the number of sets.
In general, the higher the number of repetitions, the less sets that are required to achieve the optimal volume. Conversely, the lower the number of repetitions being performed, the more sets that are needed. There are of course exceptions to this, but to illustrate how training objective will most typically influence the number of sets performed we will take two examples for comparison..

Training Variables – Part 2

As a general rule of thumb, the higher the total time under tension, the greater the impact on body composition. This is due to greater metabolic adaptations associated with increased time under tension. In order for an athlete to maintain control over a weight for a prolonged period, he/she must sacrifice on the intensity of the set (weight on the bar). This has a knock on effect of potentially reducing the strength training effect. Heavier weights will be required to optimally develop maximal strength, and particularly so to develop relative strength, therefore lower prescriptions for total time under tension must be applied.

SUBSCRIBE

JOIN THE AXSOM EMAIL LIST