Skip to main content
Menu
Home
Umpire Training Programs
Field Umpire Templates
2025 Field Preseason Programs
Movement Prep + Extras
Archive
2024 Field Inseason Programs
2024 Field Preseason Programs
2023 Field Inseason Programs
2023 Field Preseason Programs
2022 Field Inseason Programs
2022 Field Preseason Programs
2021 Field Inseason Programs
2021 Field Preseason Programs
2020 Field Umpire Program
2020 Field Inseason Programs
2020 Field Preseason Programs
Boundary Umpire Templates
2025 Boundary Preseason Programs
Movement Prep + Extras
Archive
2024 Boundary Inseason Programs
2024 Boundary Preseason Programs
2023 Boundary Inseason Programs
2023 Boundary Preseason Programs
2022 Boundary Inseason Programs
2022 Boundary Preseason Programs
2021 Boundary Inseason Programs
2021 Boundary Preseason
2020 Boundary Umpire Program
2020 Boundary Inseason
2020 Boundary Preseason
Goal Umpire Templates
2025 Goal Preseason Programs
Movement Prep + Extras
Archive
2024 Goal Inseason Programs
2024 Goal Preseason Programs
2023 Goal Inseason Programs
2023 Goal Preseason Programs
2022 Goal Inseason Programs
2022 Goal Preseason Programs
2021 Goal Inseason Programs
2021 Goal Preseason Programs
2020 Goal Umpire Programs
Rehab Training Resource
2023 AFLW Programs
2023 AFLW Programs
2022 AFLW Programs
Off-Legs Programs
Aquatic Programs
Spin Bike Programs
Wattbike Programs
Athlete Programs
AFL Past Player Injury Treatment
Services
Performance Ageing
About
Contact
Movement Prep + Extras
Home
Umpire Training Programs
Field Umpire Templates
2025 Field Preseason Programs
Movement Prep + Extras
Archive
2024 Field Inseason Programs
2024 Field Preseason Programs
2023 Field Inseason Programs
2023 Field Preseason Programs
2022 Field Inseason Programs
2022 Field Preseason Programs
2021 Field Inseason Programs
2021 Field Preseason Programs
2020 Field Umpire Program
2020 Field Inseason Programs
2020 Field Preseason Programs
Boundary Umpire Templates
2025 Boundary Preseason Programs
Movement Prep + Extras
Archive
2024 Boundary Inseason Programs
2024 Boundary Preseason Programs
2023 Boundary Inseason Programs
2023 Boundary Preseason Programs
2022 Boundary Inseason Programs
2022 Boundary Preseason Programs
2021 Boundary Inseason Programs
2021 Boundary Preseason
2020 Boundary Umpire Program
2020 Boundary Inseason
2020 Boundary Preseason
Goal Umpire Templates
2025 Goal Preseason Programs
Movement Prep + Extras
Archive
2024 Goal Inseason Programs
2024 Goal Preseason Programs
2023 Goal Inseason Programs
2023 Goal Preseason Programs
2022 Goal Inseason Programs
2022 Goal Preseason Programs
2021 Goal Inseason Programs
2021 Goal Preseason Programs
2020 Goal Umpire Programs
Rehab Training Resource
2023 AFLW Programs
2023 AFLW Programs
2022 AFLW Programs
Off-Legs Programs
Aquatic Programs
Spin Bike Programs
Wattbike Programs
Athlete Programs
AFL Past Player Injury Treatment
Services
Performance Ageing
About
Contact
Movement Prep + Extras
Close Search
Off-Legs Glossary
Aerobic
Short n Simple Aerobic = 32' Session
30” 20” 15” Combo - 32’ Session
Full Clock Mix - 32’ Session
30” 20” 15” (45:15) Combo - 41’ Session
30” 15” 20” Combo - 43’ Session
3 x 12' of 15" = 60' Session
Vanilla Concrete = 60' Session
The Donlon - 101' Session
Anaerobic
15" Anaerobic Intervals = 28' Session
18" Anaerobic Intervals = 30' Session
40":20" Anaerobic Intervals = 18' Session
40":20" Anaerobic Intervals = 34' Session
Leg Speed/Power - 29' Session
Leg Speed/Power = 30' Session
Combination
Combo Session 1 = 43' Session
Combo Session 2 = 28' Session
Combo Session 3 = 33' Session
Setting Up Your Wattbike
Credit must go to these fine coaches for helping shape these programs
David ‘Charlie’ Walsh OAM
Alex ‘Rigga’ Sakadjian
@alexsakadjian
Adam ‘Big Rig’ Paulo