PRE-SEASON 2022

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Medball Power and Fitness Sessions with Ranell - Click Here
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Click on the bottom right 3 vertical dots to bring up the download option.

Volume of Pre-season Training Guide

Pre- Season Training Program

Below are the suggested training loads to help you gain the maximum benefit from the various programs that Ranell has created for you. Just as not doing enough training will not prepare you for your best season ever, over-training will also have serious negative effects on your performance and personal development.

Preseason Training Plan 1
Preseason Training Plan 2
Click here to download the PDF

Main Program Menu

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

Core Training
Strength Programs
Conditioning Sessions
Mobility and Stretching
Nutrition Information

Core Training

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

Strength Training

Strength Training

This area has your Strength Training Programs. There is a Beginner, Intermediate and Advanced Program (with associated video support) here for you to use based upon your Zoom session with Ranell and her suggestions. If you are ever in doubt please contact her to discuss BEFORE attempting to ensure safety ([email protected]). Feel free to add Pre-hab programs as additional athletic development where necessary.

 

ALWAYS LIFT SAFELY AND NEVER ADD WEIGHT BEFORE TECHNIQUE IS PERFECTED

Beginner and Intermediate Strength Training

Click Here for BEGINNER PDF Program
Click Here for INTERMEDIATE PDF Program

Advanced Strength Training

Click Here for ADVANCED PDF Program

Conditioning Sessions

Cardio HIIT Out PDF Program
Player Speed Footwork and Agility Program 1 PDF
Skipping Program Click Here
Player Speed Footwork and Agility Program 2 PDF

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

Upper Body Rolling Click Here
Yoga For Happy Hips Click Here
Yoga for Hip Flexors and Quads Click Here
Yoga For Tight Hamstrings Click Here
Recovery Stretching

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