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PRE-SEASON 2021

**** Please note all files need to be downloaded to a Desktop-based computer due to file restrictions ****

Train Like A Girl Presentation Click Here
Period Cycling Handout Click Here
Volume Of Training Pre-Season Click Here

Quick Access Buttons - Click below to be taken to the Programs of Your Choice

Movement Prep
Core Training
Beginner Strength
Intermediate Strength
Advanced Strength
Mobility and Stretching
Nutrition Information

Movement Prep

Movement Prep Pre-Training Routine #3 Click Here

List of Videos in Movement Prep 3 in order of activity

Stick Massage

Accuball Piriformis

Down Dog to Pigeon Pose

Dynamic Calf

Standing Hamstring Extenders

3 Way Adductor - Mobility

Glute Bridge with Mini-Band

Dynamic 90 90

Lying Clams

Walking Clams

Supine Angels

Supine Spinal Thoracic Rotation with Knee Support

Kneeling Thread the Needle with Rear Deltoid Support

Core Training

Complete Core Program 1 Click Here
Complete Core Program 2 Click Here

Beginner Strength Training

ALWAYS LIFT SAFELY AND NEVER ADD WEIGHT BEFORE TECHNIQUE IS COMPETENT

Beginner Lifter Program - 1 session pdf and 1 session video

Beginner Lifting Session PDF Click Here
Beginner Lifting Video Click Here

Intermediate Strength Training

ALWAYS LIFT SAFELY AND NEVER ADD WEIGHT BEFORE TECHNIQUE IS COMPETENT

Intermediate Lifter Program - 1 session pdf and 2 session videos

Intermediate Lifting Session PDF Click Here
Intermediate Lifting Session 1 Video Click Here
Intermediate Lifting Session 2 Video Click Here

Advanced Strength Training

ALWAYS LIFT SAFELY AND NEVER ADD WEIGHT BEFORE TECHNIQUE IS COMPETENT

Advanced Lifter Program - 1 session pdf and 3 sessions videos

Advanced Lifting Session PDF Click Here
Advanced Lifting Session 1 Video Click Here
Advanced Lifting Session 2 Video Click Here
Advanced Lifting Session 3 Video Click Here

Mobility and Stretching

Mobilisation

All players should be doing 20 minutes of mobilisation as a part of recovery 3 to 4 times a week. There are a selection of programs below for you to choose from. You can also use the Mobilisation videos for further instruction on Scrubbing, Rolling etc

Recovery Stretching
NEW !!!! - Intensive Lower Body Stretching Session

Nutrition

Nutrition

Below are Nutrition Handouts to help you eat clean and fuel well for training and performance.

Meal Prep for Busy Athletes Click Here
Nutritional Advice and Meal Options Click Here
Post Training and Game Recovery Guide Click Here