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AFL Women’s 4 Week Running Program V1

$30.00

AFL Women’s 4 Week Running Program V1

$30.00

Four week running program

Can be used as an off season program, or a reconditioning (mini pre season) program in season

Description

Four week running program

Can be used as an off season program, or a reconditioning (mini pre season) program in season

Notes:

  • The overall training week is designed to mimic a normal training week / physical rhythm. This being two sessions during the week and a game on Saturday.
  • The weekday sessions are deigned to replicate training while the Saturday session is a longer session to replicate a game. For the weekday sessions allow 60 minutes and for the Saturday session allow 60-90 mins
  • ‘Individual training’ days mean on these days you can do your own training. This could be gym, bike riding, gym class, spin class etc
  • If you normally complete regular gym, do your gym after / in the afternoon on the days where you do the running sessions. Aim to keep the OFF/recovery days as light days with no heavy gym.
  • ‘OFF/Recovery’ days indicate days where the physical load needs to be light to allow you to recover from the previous days running session and be ready for the next running session. Suitable activities on these days include; swimming, yoga, pilates, stretching, massage, light bike.
  • My suggestion is to do the sessions in the morning

The running sessions can be completed on a football oval or running path. If necessary the sessions can be completed on a treadmill, however ideally these should be completed outside.

My suggestion/recommendation is to do the sessions around a football field, and to wear your football boots for the main part of the session. Wearing your boots will help to keep your feet conditioned to wearing boots and will help you avoid blisters on return to team training.
At the end of each session it is valuable to kick the football around for 15 minutes. Either kick to kick with a friend or just practice your individual kicking. Within this include jumping and marking. If by yourself practice kicking the ball straight up in the air and jumping up to mark the ball. This will help to maintain your leg strength for kicking and timing / ability to jump and land with marking.

**With the holiday period it may not always be possible to complete the session exactly as described (on football field, with kicking at end). If this is the case do not worry. Find a grass park, running path and do what you can. Something is always better than nothing.

** If you miss a session best not to try and make it up on another day or cram all of the sessions in on consecutive days. Let the session go and focus on being ready and prepared for the next session

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