TRAINING PROGRAM FOR 110 HH-Peak Season

(INTERMEDIATE LEVEL
The following training program is designed to improve power, speed, technical skill and reaction time vital to the event.

Duration: 120 mins (2hrs)

ACTIVITY EXERCISE FREQUENCY TIME DISTANCE REWARD PENALTY

STRETCHING R-Arms locked sideward over 10 cts 10 secs N/A N/A

L arm
L-Arms locked sideward over 10 cts 10 secs
R arm
R-Elbow pulling lock with left 10 cts 10 secs
hand over head
L-Elbow pulling lock with right 10 cts 10 secs
hand over head
Hand reaching behind (L/R) 10 cts 10 secs
Hand reaching behind (R/L) 10 cts 10 secs
Side bend (R) 10 cts 10 secs
Side bend (L) 10 cts 10 secs
Single knee tuck with arm 10 cts 10 secs
support (L)
Single knee tuck with arm 10 cts 10 secs
support (R)
Leg insert inward with arm 10 cts 10 secs
support (L)
Leg insert inward with arm 10 cts 10 secs
support (R)
 Leg pull backward (L) with 10 cts 10 secs
right arm support
Leg pull backward (R) with left 10 cts 10 secs
hand support
(R) leg reaching 10 cts 10 secs
(L) leg reaching 10 cts 10 secs
Floor reaching 10 cts 10 secs
(R) arm reaching the ceiling 10 cts 10 secs
with the balls
(L) arm reaching the ceiling 10 cts 10 secs
with the balls
Both arms reaching the ceiling 10 cts 10 secs
with both balls
TOTAL TIME
including intervals
(5 minutes)
JOGGING
15 Minutes very slow-slow jog Apprx 3-5 rounds 15
minutes
CALISTHENICS
Medley Skip kicking (F), (S), 20 cts 3-5
(B), High Knee tuck, jumping minutes
jack
DRILL
Small rapid steps (run) 3X 30 secs 30m
Fast Middle high knee (run) 3x 30 secs 30m
Bounding 3x 30 secs 30m
Hurdle leap forward 3x (L/R) 30 secs 30m
Butt kick (run) 3x 30 secs 30m

TOTAL TIME 37.5 mins

STATIONARY
WORKOUT
 Sit-up 35 reps x 3 sets/ 10
minutes
Pull-ups 10x3 sets/ 7 mins
Push ups 25 X 3/ 8 mins
REST INTERVAL 10
MINUTES
SPEED DRILL
75 meters 5X 15
minutes
60 meters 10x 21
minutes
150 meters 3X 15
minutes
TOTAL TIME 51
minutes
Venue: Track Oval (Outdoor)