Try as much as possible to drag along a training partner. It will make the training easier and far more pleasurable, but more importantly - It will enable you to push yourself which is the main concept behind fitness training…
Suggested exercises to complete every second day…
Always stretch for a period of at least 15 minutes prior to ANY training session.
Sprints
- 10 x 10m sprints (from a prone start)
- 10 x 20m sprints (from a standing start)
- 2 x 50m sprints
Statics
- 10 x pushups
- 10 x situps
- 10 x stationary frog hops (knees up under chest)
- 10 x star jumps
- 10 x squats
NOW - Repeat the block using a reduced number, i.e. 9 each time. Repeat again using 8 repetitions, then 7 and so on down to 1 each.
100's
- Skip sideways for 100m (swap sides every 25m)
- Piggyback your partner for 25m and swap
- Wheelbarrow your partner for 25m and swap
- Jog the 100m and vary the run, i.e. forwards, back, sideways, touch the ground
This should be used as a minimal guide only.
Players are strongly urged to employ weights training throughout the whole year and now is a perfect time to start. If you cannot get to a gymnasium, then you will have to use your imagination, not your excuses. Try:
- Bench-press an anvil
- Buckets of water will weigh 10kgs each
- Tie an old wheel to your waist and drag it around the paddock
- Hang an old kit bag filled with rags in the shed for a punching bag
- Forget the bike - round the sheep up on foot
"Nothing should ever limit you - only the width of your imagination."
