Fitness /  Off-Season Training: Strength/Power Session Week 5

    • Description:

      Warm-up thoroughly before starting, including skipping drills. Each set consists 3 exercises with 1min break between each - Step, Lunge & Jump: 2 lengths of court; Squat Jump: 6 reps; Split Lunge Jump: 12 reps. Rest for 2min between circuits

    • Exercise Notes:FOUNDATION: 2 sets of circuit; INTERMEDIATE: 3 sets of circuit; ELITE: 4 sets of circuit

    • Minutes on exercise:10:00

    • Description:

      Complete 2 lengths of the court for each of the 4 lunge walk variations, with 1min rest between each 2 length set.

    • Exercise Notes:FOUNDATION: 1 set of each variation; INTERMEDIATE: 2 sets of each variation; ELITE: 3 sets of each variation.

    • Minutes on exercise:10:00

    • Description:

      Complete a circuit of stability plank, press-up, and glute bridge, taking 10 secs rest between each. Rest for 1 min between circuits.

    • Exercise Notes:FOUNDATION: 2 circuits of 20sec plank/x12 press-ups/x10 glute lifts; INTERMEDIATE: 3 circuits of 25sec/x20/x12; ELITE: 4 circuits of 30secs/x25/x15

    • Minutes on exercise:3:00

    • Description:

      Complete a circuit of stability plank, press-up, and glute bridge, taking 10 secs rest between each. Rest for 1 min between circuits.

    • Exercise Notes:FOUNDATION: 2 circuits of 20sec plank/x12 press-ups/x10 glute lifts; INTERMEDIATE: 3 circuits of 25sec/x20/x12; ELITE: 4 circuits of 30secs/x25/x15

    • Minutes on exercise:3:00

    • Description:

      Complete a circuit of stability plank, press-up, and glute bridge, taking 10 secs rest between each. Rest for 1 min between circuits.

    • Exercise Notes:]FOUNDATION: 2 circuits of 20sec plank/x12 press-ups/x10 glute lifts; INTERMEDIATE: 3 circuits of 25sec/x20/x12; ELITE: 4 circuits of 30secs/x25/x15

    • Minutes on exercise:3:00