Tag: S&C

Session 10

KEY INFORMATION

TIME & LOCATION

For this session, we need a hill with a ~10% gradient.

WARM UP

  • Start with an 800m at a “talking jog”;
  • Activation (see below subsection);
  • Coordination drills; (not just a warm-up, this is an important part of the whole training)
  • and 4x Gradual 60m accelerations ( up to: 60%; 70%; 80%; and 90% respectively).

ACTIVATION

During our warm-up we want to prepare the body for movement by activating our system. Although the Activate warm-up for rugby training and games (find the adult version here on the World Rugby Site), we have a chance to mix things up with something similar. In fact, I wonder if the below program didn’t actually inspire the activate program itself! For those people who are curious, or who want to incorporate this mobility and activation focused program, you can watch the following 3 YouTube parts.

Part 1 Part 2 Part 3
[embedyt] https://www.youtube.com/watch?v=VeNHyHShpdA[/embedyt] [embedyt] https://www.youtube.com/watch?v=lR4SmHtw2S0[/embedyt] [embedyt] https://www.youtube.com/watch?v=cvtMVZKkdJc[/embedyt]

Summarizing @ 3-5 reps per exercise, this whole program will be finished earlier than you would expect! Images are a work in progress…

Image Done
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2

Walking backwards 1/2-way Toes in, 1/2-way Toes out

Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
PART 3 beginning

Lateral neck slides

Forward walking lunge with high knees & twist
Chest sinks Squat down, grip something in front, move sternum in and out
Foward walking lunge; high legs, arms to sky laced palms up
Knee rolls Regular knee roles
Lateral shifting lunge Lunge to aductor stretch, bounce back, repeat
Straight leg figure 8s, chin down
Lateral lunge with ankle tilts The straight leg ankle remains stiff such that foot comes of ground and pivots around edge
Trunk rolls
Spiderman crawl
Leg swings forward & back. Integrate chin movement.
Toe touch hammy walks
Leg swings right & left each leg
Reversed lunge with palms to ceiling
Squatting internal rotation
Duck walks Stay in squat position and walk forward
Toe roll
Walking 1 leg romanian deadlifts
Reindeer arm circles Shoulder roles but instead of straight arms, reindeer
Frankensteins with a skip
Fighter shoulder rolls backwards Arms down shoulder roles
Walk backward with long reaches
Standing arm circles with wrists fully extended and palms facing out
Walking ankle grabs
Fighter shoulder rolls backwards
Lateral crossover lunges
Thumb lookaways. Put one of your thumbs up, and look outside, and repeat. Change thumbs/sides. Start head center, look at thumb, then move head to outside direction of thumb arm and look. Repeat
Sideways lateral crossover lunges High knee over lead foot travelling sideways ending in a curtsey squat
Jaw massages
Do a quick antirotation test and release
5min personal needs

COORDINATION DRILLS

The following coordination drills aim to develop our balance, and help us master different movements which will support our efforts to become better at general running (sprinting is a highly coordinated activity), and finally to apply it to our chaotic world of rugby!

Exercise Images Done
Tripling
Skipping
Skipping 1-2-3-doublehop
Galloping (dadummm dadummm)
Sprunglauf
A-skips and B-skips, both with double bounce recoveries. B-skip = American skipping.
Sideways hops back & forth 1 leg
Forward/back hops back & forth 1 leg

GRADUAL ACCELERATIONS

4x Gradual 60m accelerations (up to: 60%; 70%; 80%; and 90% respectively).

Main FOCUS AREA

Today we run: 10x HILL SPRINTS 

  • Each sprint should last ~10s. I run roughly 60m, but don’t worry about distance too much!
  • Sprint as fast as you can: have the intent to run maximally fast
  • Walk slowly and adapt your walk so that you arrive back at the start line in about 2 minutes
  • Repeat.
  • Don’t worry if it doesn’t feel “heavy”, it’s not that kind of workout; it isn’t an endurance-builder nor a VO2 max developer like the 10x400m in our previous block, for example. Try and stay consistent. You’ll probably start to feel it as you proceed (I’d estimate at rep 6 or 7 😉).
  • If you feel lightheaded or overwhelmed, take a double-rest (4 minutes) and try again and retry the 2 minute rest. If it happens again, you are done; try and improve next week!

COOL DOWN

We will perform the 800m talking run that we started with, followed by an unstructured set of stretches to kick-start our recovery.

RESULTS

Coming soon!

Session 9

KEY INFORMATION

TIME & LOCATION

For this session, we need a hill – something hard to find in our lovely country. Combined with the need for a shaded spot for the warm-up and running form exercises, the area near the TU Delft Library has been chosen as our training venue. We will meet at the TU Delft Library. Please get there by 19:00 so that we can start on time!

WARM UP

  • Start with an 800m at a “talking jog” (1 lap of the Jaffa park thing nearby);
  • Activation (see below subsection);
  • Coordination drills; (not just a warm-up, this is an important part of the whole training)
  • and 4x Gradual 60m accelerations ( up to: 60%; 70%; 80%; and 90% respectively).

ACTIVATION

During our warm-up we want to prepare the body for movement by activating our system. Although the Activate warm-up for rugby training and games (find the adult version here on the World Rugby Site), we have a chance to mix things up with something similar. In fact, I wonder if the below program didn’t actually inspire the activate program itself! For those people who are curious, or who want to incorporate this mobility and activation focused program, you can watch the following 3 YouTube parts.

Part 1 Part 2 Part 3
[embedyt] https://www.youtube.com/watch?v=VeNHyHShpdA[/embedyt] [embedyt] https://www.youtube.com/watch?v=lR4SmHtw2S0[/embedyt] [embedyt] https://www.youtube.com/watch?v=cvtMVZKkdJc[/embedyt]

Summarizing @ 3-5 reps per exercise, this whole program will be finished earlier than you would expect! Images are a work in progress…

Image Done
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2

Walking backwards 1/2-way Toes in, 1/2-way Toes out

Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Spiderman crawl

(I don’t agree with the gif, we do it the Thor way)

Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3

Foward & back!

Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3

I would instead keep the forearms as vertical as possible and focus on the shoulders.

Walking Dynamic Warm Up Part 3

The example seems a little wild: try and perform this with more control, focusing on balance.

Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Jaw massages
Back slaps etc.
Personal needs

COORDINATION DRILLS

The following coordination drills aim to develop our balance, and help us master different movements which will support our efforts to become better at general running (sprinting is a highly coordinated activity), and finally to apply it to our chaotic world of rugby!

Exercise Images Done
Do this but faster and accelerate at the end; don’t forget about the arms!

ProRun Looptechniek Trippling

A-Skips & B-skips

A Skip vs B Skip: The Key Differences You Need to Know

Remove row
American skipping
(B skip motion, but running continuously)
Sprunglauf

Lauf ABC: Sprunglauf

Remove row

 

View this post on Instagram

 

A post shared by Jay DeMayo (@cvasps)

Sideways hops back & forth 1 leg
Forward/back hops back & forth 1 leg

GRADUAL ACCELERATIONS

4x Gradual 60m accelerations (up to: 60%; 70%; 80%; and 90% respectively).

Main FOCUS AREA

Today we hill sprint! Applied in a bastardization of the French Contrast Method as a fun experiment.

We will do a circuit of the following. Goal is 4-5 sets!

  • Exercise 1: A heavy compound lift, Heavy static isometric for us due to lack of equipment, max output 2-3 reps
    • Option 1: DL/RDL
    • Option 2: Squat)
  • (20-30s rest)
  • Exercise 2: A force-oriented plyometric movement, max intent 2-3 reps
    • Option 1: Broad jumps
    • Option 2: Hurdle hops
  • (20-30s rest)
  • Exercise 3: A speed-strength movementWe will use hill-sprints up the library! Limited to 30 meters
  • (20-30s rest)
  • Exercise 4: A speed-oriented plyometric movement, max speed
    • Option 1: Assisted sprints
    • Option 2: Assisted squat jumps
  • (2-5 minutes rest and repeat)

COOL DOWN

We will perform the 800m talking run that we started with, followed by an unstructured set of stretches to kick-start our recovery.

RESULTS

Coming soon!

Session 8

KEY INFORMATION

TIME & LOCATION

For this session, we need a hill with a ~10% gradient.

WARM UP

  • Start with an 800m at a “talking jog”;
  • Activation (see below subsection);
  • Coordination drills; (not just a warm-up, this is an important part of the whole training)
  • and 4x Gradual 60m accelerations ( up to: 60%; 70%; 80%; and 90% respectively).

ACTIVATION

During our warm-up we want to prepare the body for movement by activating our system. Although the Activate warm-up for rugby training and games (find the adult version here on the World Rugby Site), we have a chance to mix things up with something similar. In fact, I wonder if the below program didn’t actually inspire the activate program itself! For those people who are curious, or who want to incorporate this mobility and activation focused program, you can watch the following 3 YouTube parts.

Part 1 Part 2 Part 3
[embedyt] https://www.youtube.com/watch?v=VeNHyHShpdA[/embedyt] [embedyt] https://www.youtube.com/watch?v=lR4SmHtw2S0[/embedyt] [embedyt] https://www.youtube.com/watch?v=cvtMVZKkdJc[/embedyt]

Summarizing @ 3-5 reps per exercise, this whole program will be finished earlier than you would expect! Images are a work in progress…

Image Done
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2

Walking backwards 1/2-way Toes in, 1/2-way Toes out

Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
PART 3 beginning

Lateral neck slides

Forward walking lunge with high knees & twist
Chest sinks Squat down, grip something in front, move sternum in and out
Foward walking lunge; high legs, arms to sky laced palms up
Knee rolls Regular knee roles
Lateral shifting lunge Lunge to aductor stretch, bounce back, repeat
Straight leg figure 8s, chin down
Lateral lunge with ankle tilts The straight leg ankle remains stiff such that foot comes of ground and pivots around edge
Trunk rolls
Spiderman crawl
Leg swings forward & back. Integrate chin movement.
Toe touch hammy walks
Leg swings right & left each leg
Reversed lunge with palms to ceiling
Squatting internal rotation
Duck walks Stay in squat position and walk forward
Toe roll
Walking 1 leg romanian deadlifts
Reindeer arm circles Shoulder roles but instead of straight arms, reindeer
Frankensteins with a skip
Fighter shoulder rolls backwards Arms down shoulder roles
Walk backward with long reaches
Standing arm circles with wrists fully extended and palms facing out
Walking ankle grabs
Fighter shoulder rolls backwards
Lateral crossover lunges
Thumb lookaways. Put one of your thumbs up, and look outside, and repeat. Change thumbs/sides. Start head center, look at thumb, then move head to outside direction of thumb arm and look. Repeat
Sideways lateral crossover lunges High knee over lead foot travelling sideways ending in a curtsey squat
Jaw massages
Do a quick antirotation test and release
5min personal needs

COORDINATION DRILLS

The following coordination drills aim to develop our balance, and help us master different movements which will support our efforts to become better at general running (sprinting is a highly coordinated activity), and finally to apply it to our chaotic world of rugby!

Exercise Images Done
Tripling
Skipping
Skipping 1-2-3-doublehop
Galloping (dadummm dadummm)
Sprunglauf
A-skips and B-skips, both with double bounce recoveries. B-skip = American skipping.
Sideways hops back & forth 1 leg
Forward/back hops back & forth 1 leg

GRADUAL ACCELERATIONS

4x Gradual 60m accelerations (up to: 60%; 70%; 80%; and 90% respectively).

Main FOCUS AREA

Today we run: 10x HILL SPRINTS 

  • Each sprint should last ~10s. I run roughly 60m, but don’t worry about distance too much!
  • Sprint as fast as you can: have the intent to run maximally fast
  • Walk slowly and adapt your walk so that you arrive back at the start line in about 2 minutes
  • Repeat.
  • Don’t worry if it doesn’t feel “heavy”, it’s not that kind of workout; it isn’t an endurance-builder nor a VO2 max developer like the 10x400m in our previous block, for example. Try and stay consistent. You’ll probably start to feel it as you proceed (I’d estimate at rep 6 or 7 😉).
  • If you feel lightheaded or overwhelmed, take a double-rest (4 minutes) and try again and retry the 2 minute rest. If it happens again, you are done; try and improve next week!

COOL DOWN

We will perform the 800m talking run that we started with, followed by an unstructured set of stretches to kick-start our recovery.

RESULTS

Coming soon!

Session 7

KEY INFORMATION

TIME & LOCATION

For this session, we need a hill – something hard to find in our lovely country. Combined with the need for a shaded spot for the warm-up and running form exercises, the area near the TU Delft Library has been chosen as our training venue. We will meet at the TU Delft Library. Please get there by 19:00 so that we can start on time!

WARM UP

  • Start with an 800m at a “talking jog” (1 lap of the Jaffa park thing nearby);
  • Activation (see below subsection);
  • Coordination drills; (not just a warm-up, this is an important part of the whole training)
  • and 4x Gradual 60m accelerations ( up to: 60%; 70%; 80%; and 90% respectively).

ACTIVATION

During our warm-up we want to prepare the body for movement by activating our system. Although the Activate warm-up for rugby training and games (find the adult version here on the World Rugby Site), we have a chance to mix things up with something similar. In fact, I wonder if the below program didn’t actually inspire the activate program itself! For those people who are curious, or who want to incorporate this mobility and activation focused program, you can watch the following 3 YouTube parts.

Part 1 Part 2 Part 3
[embedyt] https://www.youtube.com/watch?v=VeNHyHShpdA[/embedyt] [embedyt] https://www.youtube.com/watch?v=lR4SmHtw2S0[/embedyt] [embedyt] https://www.youtube.com/watch?v=cvtMVZKkdJc[/embedyt]

Summarizing @ 3-5 reps per exercise, this whole program will be finished earlier than you would expect! Images are a work in progress…

Image Done
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2

Walking backwards 1/2-way Toes in, 1/2-way Toes out

Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Spiderman crawl

(I don’t agree with the gif, we do it the Thor way)

Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3

Foward & back!

Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3

I would instead keep the forearms as vertical as possible and focus on the shoulders.

Walking Dynamic Warm Up Part 3

The example seems a little wild: try and perform this with more control, focusing on balance.

Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Jaw massages
Back slaps etc.
Personal needs

COORDINATION DRILLS

The following coordination drills aim to develop our balance, and help us master different movements which will support our efforts to become better at general running (sprinting is a highly coordinated activity), and finally to apply it to our chaotic world of rugby!

Exercise Images Done
Do this but faster and accelerate at the end; don’t forget about the arms!

ProRun Looptechniek Trippling

A-Skips & B-skips

A Skip vs B Skip: The Key Differences You Need to Know

Remove row
American skipping
(B skip motion, but running continuously)
Sprunglauf

Lauf ABC: Sprunglauf

Remove row

 

View this post on Instagram

 

A post shared by Jay DeMayo (@cvasps)

Sideways hops back & forth 1 leg
Forward/back hops back & forth 1 leg

GRADUAL ACCELERATIONS

4x Gradual 60m accelerations (up to: 60%; 70%; 80%; and 90% respectively).

Main FOCUS AREA

Today we hill sprint! Applied in a bastardization of the French Contrast Method as a fun experiment.

We will do a circuit of the following. Goal is 4-5 sets!

  • Exercise 1: A heavy compound lift, Heavy static isometric for us due to lack of equipment, max output 2-3 reps
    • Option 1: DL/RDL
    • Option 2: Squat)
  • (20-30s rest)
  • Exercise 2: A force-oriented plyometric movement, max intent 2-3 reps
    • Option 1: Broad jumps
    • Option 2: Hurdle hops
  • (20-30s rest)
  • Exercise 3: A speed-strength movementWe will use hill-sprints up the library! Limited to 30 meters
  • (20-30s rest)
  • Exercise 4: A speed-oriented plyometric movement, max speed
    • Option 1: Assisted sprints
    • Option 2: Assisted squat jumps
  • (2-5 minutes rest and repeat)

COOL DOWN

We will perform the 800m talking run that we started with, followed by an unstructured set of stretches to kick-start our recovery.

RESULTS

Coming soon!

Session 6

KEY INFORMATION

TIME & LOCATION

For this session, we need a relatively long loop to train effectively. Combined with the need for shade, the Wilhelminapark in the Hof van Delft has been chosen as our training venue. We will meet at the Northern gate on the Colijnlaan next to the Weteringlaan bus stop. Please get there by 19:00 so that we can start on time!

WARM UP

  • Start with an 800m at a “talking jog” (2 laps of the Hof van Delft park);
  • Activation (see below subsection);
  • Coordination drills; (not just a warm-up, this is an important part of the whole training)
  • and 4x Gradual 60m accelerations ( up to: 60%; 70%; 80%; and 90% respectively).

ACTIVATION

During our warm-up we want to prepare the body for movement by activating our system. Although the Activate warm-up for rugby training and games (find the adult version here on the World Rugby Site), we have a chance to mix things up with something similar. In fact, I wonder if the below program didn’t actually inspire the activate program itself! For those people who are curious, or who want to incorporate this mobility and activation focused program, you can watch the following 3 YouTube parts.

Part 1 Part 2 Part 3
[embedyt] https://www.youtube.com/watch?v=VeNHyHShpdA[/embedyt] [embedyt] https://www.youtube.com/watch?v=lR4SmHtw2S0[/embedyt] [embedyt] https://www.youtube.com/watch?v=cvtMVZKkdJc[/embedyt]

Summarizing @ 3-5 reps per exercise, this whole program will be finished earlier than you would expect! Images are a work in progress…

Image Done
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2

Walking backwards 1/2-way Toes in, 1/2-way Toes out

Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
PART 3 beginning

Lateral neck slides

Forward walking lunge with high knees & twist
Chest sinks Squat down, grip something in front, move sternum in and out
Foward walking lunge; high legs, arms to sky laced palms up
Knee rolls Regular knee roles
Lateral shifting lunge Lunge to aductor stretch, bounce back, repeat
Straight leg figure 8s, chin down
Lateral lunge with ankle tilts The straight leg ankle remains stiff such that foot comes of ground and pivots around edge
Trunk rolls
Spiderman crawl
Leg swings forward & back. Integrate chin movement.
Toe touch hammy walks
Leg swings right & left each leg
Reversed lunge with palms to ceiling
Squatting internal rotation
Duck walks Stay in squat position and walk forward
Toe roll
Walking 1 leg romanian deadlifts
Reindeer arm circles Shoulder roles but instead of straight arms, reindeer
Frankensteins with a skip
Fighter shoulder rolls backwards Arms down shoulder roles
Walk backward with long reaches
Standing arm circles with wrists fully extended and palms facing out
Walking ankle grabs
Fighter shoulder rolls backwards
Lateral crossover lunges
Thumb lookaways. Put one of your thumbs up, and look outside, and repeat. Change thumbs/sides. Start head center, look at thumb, then move head to outside direction of thumb arm and look. Repeat
Sideways lateral crossover lunges High knee over lead foot travelling sideways ending in a curtsey squat
Jaw massages
Do a quick antirotation test and release
5min personal needs

COORDINATION DRILLS

The following coordination drills aim to develop our balance, and help us master different movements which will support our efforts to become better at general running (sprinting is a highly coordinated activity), and finally to apply it to our chaotic world of rugby!

Exercise Images Done
Tripling
Skipping
Skipping 1-2-3-doublehop
Galloping (dadummm dadummm)
Sprunglauf
A-skips and B-skips, both with double bounce recoveries. B-skip = American skipping.
Sideways hops back & forth 1 leg
Forward/back hops back & forth 1 leg

GRADUAL ACCELERATIONS

4x Gradual 60m accelerations (up to: 60%; 70%; 80%; and 90% respectively).

Main FOCUS AREA

Today we run:

  • BACKS: 10x 300m with up to 120s rests
  • FORWARDS:10x 100m with an extended walking recovery of roughly 120s back to the start (waited for the backs to regroup before next rep)

COOL DOWN

We will perform the 800m talking run that we started with, followed by an unstructured set of stretches to kick-start our recovery.

RESULTS

Coming soon!