A few of you have asked me give you a fitness program that you can follow. The one I have outlined is for you to complete on days that we are not training. So basically, Monday, Tuesday, Thursday, Friday until mid December (when we stop training).
After that it's Monday, Wednesday, Friday, Saturday until training starts in January.
Warm up 500m (two laps)
Stretch
3x30 push-ups
Run 4km in 18 minutes or less
50 Stomach Crunches - opposite knee and elbow touch
50 Stomach Crunches - left side
50 Stomach Crunches - right side
50 Stomach Crunches - leg lifts
Cool Down Lap
Stretch
If you keep to the routine and add 1hr of ball-work/dribbling a day, you will be a better player than when we began.
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