Pre Christmas Training Program

 

 

Dunolly Football Club Pre-Season Training 2012 - 2013.

Warm Up

(On your own, before touching the football) To be completed before every session

  • Complete 1 slow lap
  • 2 minutes of stretching on hamstrings
  • 4 x 20m run throughs at 50%.

(Run through 20m, turn and walk back to the start, repeat)

  • 2 minutes of stretching on groins
  • 2 x 20 m run throughs at 75%.

(Run through 20m, turn and walk back to the start, repeat)

  • 2 minutes of stretching on quads
  • 20 Push ups
  • 2 minutes of stretching on calfs
  • 20 sit ups
  • 2 minutes of stretching on what you require.
  • 20m of short kicking. Alternate left and right foot.

Week 1

Monday 19th November at Rosiland Park, Bendigo

Complete warm up as listed as a group.

  • Curls to lead a slow 3km jog.

 

  • Curls/Granty – Core Strength
  • Push ups
  • Sit Ups
  • Burpees
  • Planks
  • Lunges

 

  • Granty – Hill Sprints
  • Long x 3
  • Backwards for a half, Sprint for a half x 2
  • Pulse (20m) x 5

 

  • Tower Climb

Curls – Cool Down  

Wednesday 21st November at Delidio Reserve, Dunolly

Complete warm as listed as a group.

  • Short Handball Drill
  • Long Handball Drill
  • Short Kicking Drill
  • Long Kicking Drill
  • Curls Running (3km course to be announced)
  • Game Style drill x 2
  • Handball Drill

Cool Down

Week 2

Monday 26th November at Rosiland Park, Bendigo

Complete warm up as listed as a group.

  • Curls to lead a slow 3km jog

 

  • Curls/Granty – Core Strength
  • Push ups
  • Sit Ups
  • Burpees
  • Planks
  • Lunges

 

  • Granty – Hill Sprints
  • Long x 5
  • Backwards for a half, Sprint for a half x 3
  • Pulse (20m) x 7

 

  • Tower Climb x 2

Curls – Cool Down  

Wednesday 28th November at Deledio Reserve, Dunolly

Complete warm up as listed as a group.

  • Short Handball Drill
  • Long Handball Drill
  • Curls/Belly – Core Strength
  • Push Ups
  • Sit Ups
  • Short Kicking Drill
  • Long Kicking Drill
  • Curls Running (3km course to be announced) Time Trial
  • Game Style Drill x 3
  • Handball Drill

Cool Down

Week 3

Monday 3rd December at Rosiland Park, Bendigo

Complete warm up individually

  • Curls to lead a 3km jog.

 

  • Curls/Granty – Core Strength
  • Push ups
  • Sit Ups
  • Burpees
  • Planks
  • Lunges
  • Dips

 

  • Granty – Hill Sprints
  • Long x 6
  • Backwards for a half, Sprint for a half x 4
  • Pulse (20m) x 8

 

  • Tower Climb x 3

Curls – Warm Down  

Wednesday 5th December at Deledio Reserve, Dunolly

Complete warm up individually.

  • Short Handball Drill
  • Long Handball Drill x 2
  • Curls/Belly – Core Strength
  • Push Ups
  • Sit Ups
  • Planks
  • Short Kicking Drill
  • Long Kicking Drill x 2
  • Curls Running (2 x 1km Time Trials. 2 min recovery)
  • Game Style Drill x 4
  • Push Up Competition

Cool Down

Week 4

Monday 10th December at Rosiland Park, Bendigo

Complete warm up individually.

  • Curls to lead a 3km jog.

 

  • Curls/Granty – Core Strength
  • Push ups
  • Sit Ups
  • Burpees
  • Planks
  • Lunges
  • Dips
  • Step Ups

 

  • Granty – Hill Sprints
  • Long x 7
  • Backwards for a half, Sprint for a half x 5
  • Pulse (20m) x 10

 

  • Tower Climb x 3

Curls – Warm Down  

Wednesday 12th December at Deledio Reserve, Dunolly

Complete warm up individually.

  • Short Handball Drill
  • Long Handball Drill
  • Short Kicking Drill
  • Long Kicking Drill x 2
  • Curls Running (TBA)
  • Game Style Drill x 2
  • Long Handball Drill
  • Goal Kicking Contest

Cool Down

BBQ Tea/Christmas Break Up




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