OFFSEASON CONDITIONING

Suggested Program Provided Below

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AFL Field Tempo Speeds

PROGRAM A

“Yes” to AFLW
“Yes” to Club Visits from Jan 4th
Shorter/Faster Build
A - Week 1
A - Week 2
A - Week 3
A - Week 4
A - Week 5
A - Week 6
A - Week 7
A - Week 8
A - Week 9

PROGRAM B

“Nah” to AFLW
“Yes” to Club Visits from Jan 17th
Longer/Slower Build
B - Week 1
B - Week 2
B - Week 3
B - Week 4
B - Week 5
B - Week 6
B - Week 7
B - Week 8
B - Week 9

PROGRAM C

“Hmmm…maybe later” to AFLW
“Yes” to Club Visits from Jan 17th
Few more kms on the chassis (2x run/2x OL)
C - Week 1
C - Week 2
C - Week 3
C - Week 4
C - Week 5
C - Week 6
C - Week 7
C - Week 8
C - Week 9

PHYSICAL PREPARATION RESOURCES

Body Armour Series: No real equipment, yet super effective and applicable strength/mobility to help provide armour against most common injuries in field umpires 
Strength A/B Series: This is the simplest most efficient 2-day per week (post-running) program for field umpires to enhance physical performance
BW Flush/Mobility: A simple sequence of movements that could be done the day after heavy training to help improve recovery whilst addressing ankle/hip/Lx dynamic mobility