9:00

Monday 28th Tuesday 29th Wednesday 30th

10:00
Morning Yoga Track Exergenie & Plyos
60 minutes 4 x 60 turn arounds 5x10 heavy ankle walks
11:00
5 x 50m sprint
scissors, hops, bounds
12:00
Lunch Lunch Lunch

13:00

14:00

15:00

Gym Hurdle drills 30 mins Gym

16:00
SL work Yoga 30 mins SL work
Nordics, hip thrusts, Nordics, hip thrusts, bosch
17:00 bosch holds holds

18:00
 October
Thursday 1st Friday 2nd Saturday 3rd Sunday 4th

Track - Speed End Exergenie Hills - Overspeed Yoga

150, 200, 250 5x10 heavy ankle walks x4 up hill
rest 5 x 50m sprint x4 downhill
150, 200, 250
Lunch Lunch Lunch Lunch

Hurdle drills 30 mins Gym Active Rest Active Rest

Loaded Jumps into vertical
Yoga 30 mins Possibly swimming
jump
Sitting Calf raises or Hydrotherapy

Calf Raises or walk

 9:00
Monday 5th Tuesday 6th Wednesday 7th

10:00
Morning Yoga Track Exergenie & Plyos
60 minutes 4 x 60 turn arounds 5x10 heavy ankle walks
11:00
5 x 50m sprint
scissors, hops, bounds
12:00
Lunch Lunch Lunch

13:00

14:00

15:00

Gym Hurdle drills 30 mins Gym

16:00
SL work Yoga 30 mins SL work
Nordics, hip thrusts, Nordics, hip thrusts, bosch
17:00 bosch holds holds

18:00
 Thursday 8th Friday 9th Saturday 10th Sunday 11th

Track - Speed End Exergenie Hills - Overspeed Yoga

150, 200, 250 5x10 heavy ankle walks x4 up hill
rest 5 x 50m sprint x4 downhill
150, 200, 250
Lunch Lunch Lunch Lunch

Hurdle drills 30 mins Gym Active Rest Active Rest

Loaded Jumps into vertical
Yoga 30 mins Possibly swimming
jump
Sitting Calf raises or Hydrotherapy

Calf Raises or walk

 9:00
Monday 12th Tuesday 13th Wednesday 14th

10:00
Morning Yoga Track Exergenie & Plyos
60 minutes 4 x 30m flat out 5x10 heavy ankle walks
11:00
3 x 60m building 5 x 50m sprint

12:00
Lunch Lunch Lunch

13:00

14:00

15:00

Gym Hurdle drills 30 mins Gym

16:00
SL work Yoga 30 mins SL work
Nordics, hip thrusts, Nordics, hip thrusts, bosch
17:00 bosch holds holds

18:00
Thursday 15th Friday 16th Saturday 17th Sunday 18th

Track - Speed End Exergenie Hills - Overspeed Yoga

70, 90, 120 5x10 heavy ankle walks x6 up hill
70, 90, 120 5 x 50m sprint x6 downhill
70, 90, 120
Lunch Lunch Lunch Lunch

Hurdle drills 30 mins Gym Active Rest Active Rest

Loaded Jumps into vertical
Yoga 30 mins Possibly swimming
jump
Sitting Calf raises or Hydrotherapy

Calf Raises or walk

 9:00
Monday 19th Tuesday 20th Wednesday 21st

10:00
Morning Yoga Track Exergenie & Plyos
60 minutes 3 x 30m 5x10 heavy ankle walks
11:00
3 x 60m building 5 x 50m sprint

12:00
Lunch Lunch Lunch

13:00

14:00

15:00

Gym Hurdle drills 30 mins Gym

16:00
SL work Yoga 30 mins SL work
Nordics, hip thrusts, Nordics, hip thrusts, bosch
17:00 bosch holds holds

18:00
Thursday 22nd Friday 23rd Saturday 24th Sunday 25th

Track - Speed End Exergenie Hills - Overspeed Yoga

90, 120, 150 5x10 heavy ankle walks x6 up hill
90, 120, 150 5 x 50m sprint x6 downhill
90, 120, 150
Lunch Lunch Lunch Lunch

Hurdle drills 30 mins Gym Active Rest Active Rest

Loaded Jumps into vertical
Yoga 30 mins Possibly swimming
jump
Sitting Calf raises or Hydrotherapy

Calf Raises or walk

 9:00
Monday 26th Tuesday 27th Wednesday 28th

10:00
Track Morning Yoga Exergenie & Plyos
3 x 30m 60 minutes 5x10 heavy ankle walks
11:00
3 x 60m 5 x 50m sprint

12:00
Lunch Lunch Lunch

13:00

14:00

15:00

Gym Hurdle drills 30 mins Gym

16:00
SL work Yoga 30 mins SL work
Nordics, hip thrusts, Nordics, hip thrusts, bosch
17:00 bosch holds holds

18:00
 November
Thursday 29th Friday 30th Saturday 31st Sunday 1st

Track - Speed End Exergenie Hills - Overspeed Yoga

150, 200, 250 5x10 heavy ankle walks x6 up hill
150, 200, 250 5 x 50m sprint x6 downhill
150, 200, 250
Lunch Lunch Lunch Lunch

Hurdle drills 30 mins Gym Active Rest Active Rest

Loaded Jumps into vertical
Yoga 30 mins Possibly swimming
jump
Sitting Calf raises or Hydrotherapy

Calf Raises or walk

 9:00
Monday 2nd Tuesday 3rd Wednesday 4th

10:00
Morning Yoga Track Exergenie & Plyos
60 minutes 3 x 30m 5x10 heavy ankle walks
11:00
3 x 60m speed 5 x 50m sprint

12:00
Lunch Lunch Lunch

13:00

14:00

15:00

Gym Hurdle drills 30 mins Active Rest

16:00
SL work Yoga 30 mins
Nordics, hip thrusts,
17:00 bosch holds

18:00
 Thursday 5th Friday 6th Saturday 7th Sunday 8th

Track - Speed End Active Rest Yoga Yoga

6 x 100m
Target 10.2 below

Lunch Lunch Lunch Lunch

Hurdle drills 30 mins Gym Active Rest Active Rest

Loaded Jumps into vertical
Yoga 30 mins Possibly swimming
jump
Sitting Calf raises or Hydrotherapy

Calf Raises or walk

 9:00
Monday 2nd Tuesday 3rd Wednesday 4th

10:00
Morning Yoga Track Active Rest
60 minutes 3 x 30m
11:00
3 x 60m Speed
Target below 6.6
12:00
Lunch Lunch Lunch

13:00

14:00

15:00

Gym Hurdle drills 30 mins Active Rest

16:00
SL work Yoga 30 mins
Nordics, hip thrusts,
17:00 bosch holds

18:00
 Thursday 5th Friday 6th Saturday 7th Sunday 8th

Track - Speed End Active Rest Yoga Yoga

6 x 100m
Target 10.2 below

Lunch Lunch Lunch Lunch

Hurdle drills 30 mins Gym Active Rest Active Rest

Loaded Jumps into vertical
Yoga 30 mins Possibly swimming
jump
Sitting Calf raises or Hydrotherapy

Calf Raises or walk

 9:00
Monday 9th Tuesday 10th Wednesday 11th

10:00
Morning Yoga Track Exergenie & Plyos
60 minutes 3 x 30m 5x10 heavy ankle walks
11:00
3 x 60m Speed 5 x 50m sprint

12:00
Lunch Lunch Lunch

13:00

14:00

15:00

Gym Hurdle drills 30 mins Gym

16:00
SL work Yoga 30 mins SL work
Nordics, hip thrusts, Nordics, hip thrusts, bosch
17:00 bosch holds holds

18:00
 November
Thursday 12th Friday 13th Saturday 14th Sunday 15th

Track - Speed End Exergenie Hills - Overspeed Yoga

150, 200, 250 5x10 heavy ankle walks x6 up hill
150, 200, 250 5 x 50m sprint x6 downhill
150, 200, 250
Lunch Lunch Lunch Lunch

Hurdle drills 30 mins Gym Active Rest Active Rest

Loaded Jumps into vertical
Yoga 30 mins Possibly swimming
jump
Sitting Calf raises or Hydrotherapy

Calf Raises or walk

 9:00
Monday 16th Tuesday 17th Wednesday 18th

10:00
Morning Yoga Track Exergenie & Plyos
60 minutes 3 x 30m 5x10 heavy ankle walks
11:00
3 x 60m speed 5 x 50m sprint

12:00
Lunch Lunch Lunch

13:00

14:00

15:00

Gym Hurdle drills 30 mins Gym

16:00
SL work Yoga 30 mins SL work
Nordics, hip thrusts, Nordics, hip thrusts, bosch
17:00 bosch holds holds

18:00
 November
Thursday 19th Friday 20th Saturday 21st Sunday 22nd

Track - Speed End Exergenie Hills - Overspeed Yoga

150, 200, 250 5x10 heavy ankle walks x6 up hill
150, 200, 250 5 x 50m sprint x6 downhill
Timed
Lunch Lunch Lunch Lunch

Hurdle drills 30 mins Gym Active Rest Active Rest

Loaded Jumps into vertical
Yoga 30 mins Possibly swimming
jump
Sitting Calf raises or Hydrotherapy

Calf Raises or walk

 9:00
Monday 23rd Tuesday 24th Wednesday 26th

10:00
Morning Yoga Track Exergenie & Plyos
60 minutes 3 x 30m 5x10 heavy ankle walks
11:00
3 x 60m building 5 x 50m sprint

12:00
Lunch Lunch Lunch

13:00

14:00

15:00

Gym Hurdle drills 30 mins Gym

16:00
SL work Yoga 30 mins SL work
Nordics, hip thrusts, Nordics, hip thrusts, bosch
17:00 bosch holds holds

18:00
 November
Thursday 27th Friday 28th Saturday 29th Sunday 30th

Track - Speed End Exergenie Hills - Overspeed Yoga

150, 200, 250 5x10 heavy ankle walks x6 up hill
150, 200, 250 5 x 50m sprint x6 downhill
Timed
Lunch Lunch Lunch Lunch

Hurdle drills 30 mins Gym Active Rest Active Rest

Loaded Jumps into vertical
Yoga 30 mins Possibly swimming
jump
Sitting Calf raises or Hydrotherapy

Calf Raises or walk

 December
9:00
Monday 1st Tuesday 2nd Wednesday 3rd

10:00
Morning Yoga Track Exergenie & Plyos
60 minutes 3 x 30m 5x10 heavy ankle walks
11:00
3 x 60m Speed 5 x 50m sprint

12:00
Lunch Lunch Lunch

13:00

14:00

15:00

Gym Hurdle drills 30 mins Gym

16:00
SL work Yoga 30 mins SL work
Nordics, hip thrusts, Nordics, hip thrusts, bosch
17:00 bosch holds holds

18:00
 Thursday 4th Friday 5th Saturday 6th Sunday 7th

Track Exergenie Hills - Overspeed Yoga

3 x 30m 5x10 heavy ankle walks x6 up hill
3 x 60m Speed 5 x 50m sprint x6 downhill

Lunch Lunch Lunch Lunch

Hurdle drills 30 mins Gym Active Rest Active Rest

Loaded Jumps into vertical
Yoga 30 mins Possibly swimming
jump
Sitting Calf raises or Hydrotherapy

Calf Raises or walk

 December
9:00
Monday 8th Tuesday 9th Wednesday 10th

10:00
Morning Yoga Track Exergenie & Plyos
60 minutes 3 x 30m 5x10 heavy ankle walks
11:00
3 x 60m Speed 5 x 50m sprint

12:00
Lunch Lunch Lunch

13:00

14:00

15:00

Gym Hurdle drills 30 mins Gym

16:00
SL work Yoga 30 mins SL work
Nordics, hip thrusts, Nordics, hip thrusts, bosch
17:00 bosch holds holds

18:00
Thursday 11th Friday 12th Saturday 13th Sunday 14th

Track Exergenie Hills - Overspeed Yoga

3 x 30m 5x10 heavy ankle walks x6 up hill
3 x 60m Speed 5 x 50m sprint x6 downhill

Lunch Lunch Lunch Lunch

Hurdle drills 30 mins Gym Active Rest Active Rest

Loaded Jumps into vertical
Yoga 30 mins Possibly swimming
jump
Sitting Calf raises or Hydrotherapy

Calf Raises or walk

 December
9:00
Monday 15th Tuesday 16th Wednesday 17th

10:00
Morning Yoga Track Exergenie & Plyos
60 minutes 3 x 30m 5x10 heavy ankle walks
11:00
3 x 60m speed 5 x 50m sprint

12:00
Lunch Lunch Lunch

13:00

14:00

15:00

Gym Hurdle drills 30 mins Active Rest

16:00
SL work Yoga 30 mins
Nordics, hip thrusts,
17:00 bosch holds

18:00
Thursday 18th Friday 19th Saturday 20th Sunday 21st

Track - Speed End Active Rest Yoga Yoga

6 x 100m
Target 10.2 below

Lunch Lunch Lunch Lunch

Hurdle drills 30 mins Gym Active Rest Active Rest

Loaded Jumps into vertical
Yoga 30 mins Possibly swimming
jump
Sitting Calf raises or Hydrotherapy

Calf Raises or walk

 December
9:00
Monday 22nd Tuesday 23rd Wednesday 24th

10:00
Track Exergenie & Plyos Track

3 x 30m 5x10 heavy ankle walks 3 x 30m

11:00
3 x 60m speed 5 x 50m sprint 3 x 60m speed

12:00
Lunch Lunch Lunch

13:00

14:00

15:00

Gym Hurdle drills 30 mins Active Rest

16:00
SL work Yoga 30 mins
Nordics, hip thrusts,
17:00 bosch holds

18:00
Christmas Break
Thursday 25th Friday 26th Saturday 27th Sunday 28th

Christmas Boxing Day

Active Rest Yoga Hills Yoga

(weather permitting)

Lunch Lunch Lunch Lunch

Christmas Active Rest Active Rest Active Rest

Active Rest Enjoy the football! Possibly swimming

Drink, eat, be merry or Hydrotherapy

or walk