INSEASON CONDITIONING

Complete Prescribed Program From Below

Download Glossary
Weekly Turnaround Guideline
Download Round 2
600/400/200 OT4'/3'/2’
50m Straightline OT20"
Download Round 3
3' Run & 2' Run
15" Run @ 115% MAS
Download Round 4
800m/600m OT6’/5’
85m OT45" @115% MAS
Download Round 5
90" & 60" Runs
10" Run @ 110% MAS
Download Round 6
400m/200m OT4'/2'
50m Straightline OT20"
Download Round 7
Rnd7 Deload - No Set Pace
Rnd7 Deload - No Set Pace
Download Round 8
3' Run : 90" Jog
15" Run @ 115% MAS
Download Round 9
2' Run : 1' Jog
10" Run @ 115% MAS
Download Round 10
1' Run : 30" Jog
15"Run OR 85m OT45"
Download Round 11
800/600/400/200
50m OT20" or 8" Run
Download Round 12
3' Run : 90" Rest
100m OT40" + 50m OT20"
Download Round 13
2' Run : 1' Rest
15" Run @ 115% MAS
Download Round 14
1' Run : 30" Rest
50m OT20" or 8" Run
Download Round 15
Rnd15 Deload - No Set Pace
Rnd15 Deload - No Set Pace
Download Round 16
800m OT6'
85m OT45" @115% MAS
Download Round 17
600/400/200 OT4'/3'/2’
100m OT45"
Download Round 18
90" & 60" Runs
8" Run @110% MAS
Pre-Finals BYE
Midzone Madness
Goal Post C.O.D 1
Finals Week 1
3' 2' 1' Runs
50m OT20"
Finals - Semis
3' 2' 1' Runs
50m OT20"
Finals - Prelims
3' 2' 1' Runs
50m OT20"
Flush Run Session
No Game - Session 1
No Game - Session 2
No Game - Session 3
No Game - Session 4

INSEASON SKILL DRILLS

Complete Skills As Prescribed

Skill Drill 1 (Pairs)
Skill Drill 2 (Pairs)
Skill Drill 3 (Pairs)
Skill Drill 4 (Pairs)
Skill Drill 5 (Pairs)
Skill Drill 6 (Pairs)
Skill Drill 7 (Pairs)
Skill Drill 8 (Pairs)