Garfield Stars Football Club Holiday running program 2017-2018

WEEK ONE- Commencing 22th December
Session 1- Getting Started
– 25 Minute easy jog

Session 2- Fartlek Run
-10 x (20 sec EASY jog, 40 sec SOLID stride)
– 3 Minute walk
-10 X (30 sec EASY jog, 30 sec SOLID stride)
– 3 Minute Walk
– 10 X (40 sec EASY jog, 20 sec HARD stride)

WEEK TWO- Commencing 27th December
Session 1- Volume Run & Strides
– 25 Minute SOLID run
– 5 Minute rest
– 6 x 100m strides @ 70%, Concentrate on good technique

SESSION 2- Repeat volume & Strides
– 3 X 10 Minute HARD run, 3 minute rest between reps
– 5 Minute rest
– 6 X 100m strides @ 70% concentrate on good running form, slow jog back

WEEK THREE- Commencing 2nd January 
SESSION 1- Volume Run & Strides
– 30 minute SOLID run
– 5 Minute rest
– 8 x 100m strides above 80%, concentrate on good running form, slow jog back

SESSION 2- 30minute SOLID off legs session (weights, Swim, Bike or Box)

SESSION 3- Interval Run & Repeat Sprint
– 6 x (1min AS HARD AS YOU CAN GO, 2 minute walk between)
– 3 Minute rest
– 10 X 50m Sprint, Starting on 30sec cycle

WEEK FOUR- Commencing 8th January
SESSION 1- Volume Run & Strides
– 40 Minute SOLID run

STRENGTHS & WEAKNESSES FORM

PLAYERS NAME: …………………………………………………………………………………………………………………

MY STRENGTHS                                                                                  MY WEAKNESSES

1………………………………………………………………                1…………………………………………………… 2………………………………………………………………                2………………………………………………….. 3………………………………………………………………                3………………………………………………….

           

RATE YOURSELF – ON A SCALE OF 1-5 – (5=BEST) IN THE FOLLOWING AREAS

(NB: These are some of the criteria used by the AFL clubs to rate players)

KICKING……..     MARKING……… HANDPASSING…………… CLEAN HANDS…………… BALL WINNING……….

PACE……….          ENDURANCE………. RECOVERY/AGILITY………… DURABILITY…………..

LEADERSHIP/SELF DISCIPLINE………. AGGRESSION/2ND EFFORTS………. WORK ETHIC……….

  1. IN PRE-SEASON 2018, I WANT TO HAVE ACHIEVED:
  2. ………………………………………………………………………………………………………………………..
  3. ………………………………………………………………………………………………………………………..
  4. BY THE START OF 2018 SEASON, I WANT TO HAVE ACHIEVED:
  5. ………………………………………………………………………………………………………………………..
  6. ………………………………………………………………………………………………………………………..
  7. BY SEPTEMBER 2018, I WANT TO HAVE ACHIEVED:
  8. ………………………………………………………………………………………………………………………..
  9. ………………………………………………………………………………………………………………………..

I PLAN TO ACHIEVE MY GOALS BY DOING THE FOLLOWING:

  1. ………………………………………………………………………………………………………………………..
  2. ………………………………………………………………………………………………………………………..

TO HELP ME ACHIEVE MY GOAL, I WILL:

  1. ………………………………………………………………………………………………………………………..
  2. ………………………………………………………………………………………………………………………..

List 2 or 3 AFL players I model my game on and why?

1.

2.

3.

SIGNED:                                                                                               DATE: