What do I get the players to do?

5-3-1 run

This takes the form of five timed laps around the pitch, going straight into a recovery lap at walking pace. 

We then move immediately into three timed laps with recovery walk, and one timed lap with a recovery walk. 

Step-ups

Step-ups are a great way of increasing heart rate whilst building lower leg strength. 

Each session is comprised of:

• 25 right leg step-ups
• 25 left leg step-ups
• 25 right calf raise
• 25 left calf raise
• 25 double calf raise
• 25 squats
• 25 right leg stationary leg raises
• 25 left leg stationary leg raises

Terraces

Terraces and hops are a great way of strengthening the legs, building strong bones as well as helping to improve balance.

• Hop up, right leg every step
• Hop up, left leg every step
• Double leg bunny hop every step
• Run up, one foot on each step
• Run up, one foot every other step

Sit-ups 200/press-ups 100

This is an intense routine where players complete 200 sit-ups and 100 press-ups in phases. Players can rest in between each phase to refuel but must move on quickly to the next set.

Each session is comprised of:

• 25 press-ups (normal)
• 33 sit-ups
• 33 sit-ups
• 25 press-ups (wide) 
• 34 sit-ups
• 33 sit-ups
• 25 press-ups (narrow)
• 33 sit-ups
• 34 sit-ups
• 25 press-ups (normal)

Technique for sit-ups

The head and neck muscles should be completely relaxed and the hands in position to steady the head. The neck should be as straight as possible. Feet should be kept flat on the floor and shoulder distance apart at all times. This provides a steady base to work from.

The back should be flat on the floor, but not completely. The hips and shoulders should be completely in contact with the floor but the back has a natural curve which should be maintained.

The back should neither be arched too much, nor should the arch be pressed into the floor. The spine should feel relaxed and there should be no tension in the lower part.

The chin should be kept away from the chest, to avoid restricting breathing.

The point of the sit up is to bring the sternum and the pelvic cavity close together. Starting at about 180 degrees and using the stomach muscles, bring the body up 30 degrees but no more. Exhale when coming up into the sit-up position and breathe in on the way back down.

Technique for press-ups

Assume the starting position, elbows are bent but locked until the chest almost touches the floor. Come back up by pushing through the floor.

Squeeze the glutes

Squeezing the glutes hard while pushing the abs out helps to avoid any hyper-extension of the lower back.

Push the abs out

Creating a straight line from shoulders to ankles, push the abs out and tense the stomach.

Tuck in the chin

Align with the chest, not with the head. The neck must stay in line with the rest of the spine and the head should not look forward.

Tuck in elbows

This is easier on the shoulders. Elbows should be at a 45° angle to the body during press ups.

Hand position is varied depending on whether a wide, normal or narrow press up is being performed.