Exercise Exercise picture Series / Reps / Time / Weights Rest Tempo Notes

Wall pushes 3 x 20 reps - - slow, Shoulders down

controled

Knee bent, keep

Hip opening with 2 x 20 reps - - slow, the balance with
mini band controled help to isolate the
movement

Squats with mini hands up, squat till

band and hands 3 x 20 reps - 40-60s 2-1-2
raised 90 degrees

Single leg RDL 3 x 10-12 reps 10kg - 12kg - 14kg 40-60s 1-0-1 Keep back straight

Goblet squat 2 x 10-15 reps 16kg - 20kg 60-90s 1-0-1 Keep core active

Follow knee
Landing 2 x 15 reps - 40-60s -
position

Body weight + 10kg Lowering as low as

Calf raise 3 x 20 reps 40-60s 1-0-1 possible and raise
- 15kg - 20kg as high as possible

Small jump to front

Plio jump on the box 4 x 6 reps Body weight 40-60s explosive and when exlosive
jump on box/jump

Exercise type Series Reps Type of run Total distance in 1 Recovery Efforts of 1 rep length in
rep max (%) time

Introduction sprints 1 6 60m with 6m 60m 30-40s 70% of max -

stopping

Light jogging or work 1 1 20 min 3-3.5 km - 40% of max -

with the ball
Exercise Exercise picture Series / Reps / Time / Weights Rest Tempo Notes

Wall pushes 3 x 20 reps - - slow, Shoulders down

controled

Knee bent, keep

Hip opening with 2 x 20 reps - - slow, the balance with
mini band controled help to isolate the
movement

Squats with mini hands up, squat till

band and hands 3 x 20 reps - 40-60s 2-1-2
raised 90 degrees

Single leg RDL 3 x 10-12 reps 10kg - 12kg - 14kg 40-60s 1-0-1 Keep back straight

Goblet squat 2 x 10-15 reps 16kg - 20kg 60-90s 1-0-1 Keep core active

Follow knee
Landing 2 x 15 reps - 40-60s -
position

Body weight + 10kg Lowering as low as

Calf raise 3 x 15 reps 40-60s 1-0-1 possible and raise
- 15kg - 20kg as high as possible

Small jump to front

Plio jump on the box 4 x 6 reps Body weight 40-60s explosive and when exlosive
jump on box/jump

Exercise type Series Reps Type of run Total distance in 1 Recovery Efforts of 1 rep length in
rep max (%) time

Introduction sprints 1 6 60m with 6m 60m 30-40s 70% of max -

stopping

Light jogging or work 1 1 20 min 3-3.5 km - 40% of max -

with the ball