Do program at least once a week. Program will help players develop explosive speed from a dead stop position (defence line) and acceleration when trying to beat the opposition. Program should take no longer than 30minutes. Look for quality not quantity. Do a 5 minute warm up with dynamic stretches before undertaking program.

Pick 3 or 4 of the exercises below and do 3 sets of each:
• wall sprints, 10 sec build up and 10sec flat out
• tennis ball drops 6 reps
• box jumps 8-10 reps
• box drop ins 6 reps
• seated arm sprints 10 sec build up and 10 sec flat out
• 5-10-5 sprints 2 reps
• rubber band hold on ankle

Main workout out:
30 metre sprint or try line to 10 metre line, 2 reps with walking recovery between reps. 5 sets, which means 10 sprints in total. Take 2 minutes rest between sets. Also change your start position eg standing, lying on front or back, on 1 knee or 2, etc. Try to mimic positions you may find your self in a game.

Matt Allen
Academy Director