Training Programme

1. Training Programme Main focus : Continual development: Stability & Proprioception Gradual development: Strength & Cardio-Vascular System

2. Always warm up and cool down. Do a dynamic warm up (explained later) and cool down, use the cool down to static stretch) Do not the weights sessions on consecutive days, try to spread them out throughout the week Have at least one rest day a week, this is the time when your body adapts and improves as a result of your training Active recovery weeks are where the volume of training is reduced. Follow the guidelines for the number of sessions set and keep the intensity. The high intensity weeks contain the largest training volume and the medium generally have a reduced number of sessions. You can replace sessions with other sporting activities or classes of the same intensity and focus (e.g. circuits, aerobics etc.) If you are ill do not train until your recover, if the illness persists then contact your doctor If you are injured then continue with what you can but modify the rest of your training and seek advice from a physiotherapist. Rehabilitation will be required to get back to full fitness. Never train on your own in the dark, try to train outside as much as possible but not on your own. To gauge what intensity you should be working at for each session there are 5 levels: MHR-Maximum heart rate Approx. MHR= 220 - age (in years) Check your heart rate by locating your pulse (wrist or neck) and count the number of beats in 6 seconds, then multiply this by 10 (add a 0 to the end) General Guidelines

3. Proprioception SessionApril-June • Minimum of two exercises to be done according to the main plan (should • form part of every warm-up)

4. Cardiovascular SessionsApril-June • Perform exercise by rowing, cross-trainer, cycling, skipping, swimming, aqua jogging or a limited amount of running • Complete designated number of sessions per week (see plan) • For normal CV sessions choose a session from A to F • For CV sessions that incorporate speed & agility choose a session from G and H, alternatively make a session of your own. Think about incorporating short sprints, turning, jumping, rotating in the air etc. into the speed & agility session to simulate the demands of netball/hockey before doing a normal CV session Session A (aerobic endurance) Duration: minimum 30mins 30mins steady state Continuously (can talk, level 2-3 intensity) Progression: Add on 2mins every session Session D (aerobic threshold) Duration: minimum 28mins 5mins level 3-4, 2mins recovery (HR<120bpm), repeat 4 times Progression: Increase the difficulty of each 5min block • Session G (Speed & agility then CV session) • Duration: minimum 60mins • 10 x 5m sprints, walk back recovery. Rest until fresh between each set. Description of each set: • Turn then sprint, walk recovery • Jump then sprint • Jump and turn 180deg then sprint • Press up position start then sprint • Once complete do one of the sessions C to F (or a similar alternative) Session B (aerobic endurance) Duration: minimum 43mins 20mins steady state continuously (can talk, level 2-3 intensity), rest for 3mins then repeat another 20mins (can change type of activity) Progression: Add time on to each 20min block Session E (Fartlek=‘speed play’) Duration: minimum 24mins 10min level 2-3, 1min slow (HR < 120bpm), 8min level 3, 1min slow, 6min level 3-4, 1min slow (HR < 120bpm). Progression: Increase the difficulty of each work period by spending longer on higher level Session H (Speed & agility then CV session) Duration: minimum 60 mins Lampost/tree running. Sprint 1 lampost, do quick feet shuffling around the lampost then jog/walk to the next lampost, repeat this pattern continuously for 10 sprints. Rest until fresh then repeat but shuffle around the lampost in the other direction and jump vertically before every sprint. Once completed the 2 sets complete one of the sessions C to F (or a similar alternative) Session C (aerobic endurance) Duration: minimum 40mins 10mins repeated on multiple pieces of equipment (at least 4). Level 3 Progression: Reduce the rest between the sets and add a minute on to each set every session Session F (Fartlek/pyramid) Duration: minimum 30mins Lampost/tree running. Run 5 lamposts in a row then jog for 3, run 4 then jog for 2, run 3 then jog for 1, run 4 then jog for 2, run 5 then jog for 3. Repeat for 30mins. Progression: Add a lampost to each run Vary the no. of lamposts to keep session interesting • Choose whichever session you want to do, but do not do the same session twice in one week. Alternate the speed & agility session each week • or make your own • Make up your own sessions so long as you work to the same intensity as the other sessions.

6. Complete this session twice a week- If you are fully competent at any exercises then progress to next month’s progression of that exercise. Complete this core session a minimum of four times a week

7. Demonstration Pictures of exercisesWeek 1-4 Double Leg hip extension/Bridging then lift one leg off the floor. Progress this by lifting hips off the floor initially with only one leg. Single leg swiss ball squat- Ensure you sit your bum back under the ball and squeeze glutes on the way up Glute/Bum Exercise Swiss ball supine bridge- Do this same exercise but heels are on a ball not the chair (if there is no ball then use a sofa Forward lunge Calf raises-add weight when competent. Also do this single leg not double as shown

9. Complete this session twice a week- If you are fully competent at any exercises then progress by adding more repetitions to each set Complete this core stability session a minimum of four times a week

10. Progression of the single leg hip extension/bridging. Only do once competent with normal bridging Weeks 5-8 Swiss ball single leg lift off Single leg step up (start with this and then lower as in next diagram Single leg step up onto box and lower Reverse lunge (start with no weight) Swiss ball supine bridge with leg lift off Swiss ball roll out Single leg calf raise off a ledge