OFF/PRESEASON CONDITIONING

Official Starting Date TUESDAY Nov 21st 

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FIELD UMPIRE

Simple Leading Program To Prep For Preseason 
No Speed, Intensity, COD
Basic Low Speed Running Volume Accumulation 
2-Day Per Week Strength Program
Complete Strength Any Two Non-Consecutive Days

MAIN vs MODIFIED

Both Programs Introduce HSR
Both Programs Build Gut Run Exposure
No COD or Backward Running
Main = Escalating Weekly Volume
Modified = Capped Weekly Volume
2-Day Per Week Strength Program
Complete Strength Any Two Non-Consecutive Days

MAIN or MODIFIED?

Only 4-5 AFL Field Umps in Modified Group
Think you’re one? You MUST contact Jacko to confirm
2-Day Per Week, Reduced Volume  Strength Program
Complete Strength Any Two Non-Consecutive Days

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 
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