This is a power based workout with the emphasis on acceleration / deceleration mechanics. We will start with our bodyweight before adding progressions with external load in the future.
This session will be performed in a group setting outside with 10 players.
| Set | Time |
|---|---|
| 1 | 2 mins each side h:m:s |
FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.
| Set | Reps |
|---|---|
| 1 | 10 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
| Set | Reps |
|---|---|
| 1 | 8 |
MOBILITY - Used to foster and maintain space in the body’s segments
| Set | Reps |
|---|---|
| 1 | 8 |
MOBILITY - Used to foster and maintain space in the body’s segments
| Set | Reps |
|---|---|
| 1 | 10 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
We start with 2 acceleration drills, then 2 deceleration drills.
During the 90 sec rest, the players perform some single leg stability drills with eye tracking to improve their vestibular system. or some mobility drills for the hip.
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 6 | 10 RPE | Explosive | 0:1:30 (h:m:s) |
| 2 | 6 | 10 RPE | Explosive | 0:1:30 (h:m:s) |
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 6 | 10 RPE | Explosive | 0:1:30 (h:m:s) |
| 2 | 6 | 10 RPE | Explosive | 0:1:30 (h:m:s) |