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Extensive Tempo Example workouts can include runs of varying distances at around 60-75% separated by short periods of rest,

light jogging or walking. A few examples could be: 10 x 100 m walk back recovery 2 x (100 + 200 + 300 + 200 + 100) walking 50ms between reps and 100m between sets 10 x (run 200m + walk 200m) Intensive tempo Examples of Intensive Tempo (85-95%) sessions could include: 10 x 150 -175m with 3-5 minutes between reps 20 x 50-75m with 1-4 minutes between reps 2x (100m walk 100m run, 200m walk 200m run, 300m walk 300m run) Shuttle Runs Shuttle runs emphasize acceleration and deceleration and change of direction. I use 150 m shuttles using a 50 m course. This means that the athletes change direction only twice and acceleration and decelerate three times in each run. One thing to consider with this training phase is to compensate for the increased muscular stress of the shuttle runs. The progression that this phase of training follows is to reduce the course that the 150 m is run over. Reduce is to a 25 m course, meaning that the number of acceleration and decelerations the athletes makes is increase. The ultimate course that I run the athletes over is a 5-10-15-20-25 m course. Speed Work The term Speed Work' describes runs of near maximal intensity carried out under alactic conditions. As a rule of thumb, running efforts of near maximal intensity will remain alactic if they do not exceed around seven seconds in duration and if full recovery is permitted between consecutive runs. However, it is important to note that an athlete's performance level plays a big part in determining what can be achieved via alactic means. Highly trained athletes will be able to run for longer before the run stops being alactic and consequently will require longer rest between runs. Full recovery is required. Speed work in field sport setting cannot be treated exclusively the same as it is in track and field, straight line speed is important, however the maximum distance that a field sport athlete will cover in an all out sprint is probably around 40 metres. As such the average distance covered is around 15-20 metres. Considering the phasing of sprinting from a standing start the athlete will not be out of the acceleration phase which is 0-20 metres, and speed work should focus on this aspect. Maximum velocity and acceleration mechanics are different. The speed and agility phase of the program should be broken down into linear and lateral, multi directional speed days. The warm up is an important aspect to consider it should be designed with the either linear or lateral and multi directional aspects. Lateral movement, the distances covered are drastically reduced. 5 to 10 metres distances will be sufficient; the progressions would be resisted movement though the application of bungy resisted runs. This is important injury prevention as the condition of abductors and adductors hip flexors, will drastically reduce the occurrence of groin strains.

Conditioning Summary Energy System Intensity Duration Recovery Phase 4 Speed and Agility Work Alactic (ATP/PC) 95-100% Up to 7s Complete (3-15 min) Phase 3 Speed Endurance Lactic 95-100% 7-15s Complete (5-10 min) Phase 3 Special Endurance Lactic 95-100% Type I: 15-30s Type II: 30s + Complete or Incomplete (1-15min) Phase 2 Intensive Tempo Lactic 75-95% Any Incomplete (0-8 min) Phase 1 Extensive Tempo Aerobic 75% or less Any Incomplete (0-8 min) ______________________________________________________________ ______________________________________________________________ 1, 2 or 3 days per week Full Back/Full Forward or less than 11 beep test Week 1 and 2: 3 x 8 x 50m @ 65-75% pace with 20-30s recovery or 25m walk between repetitions and 45-60s recovery between sets or 50m walk between sets Week 3 and 4: 3 x 9 x 50m @ 65-75% pace with 20-30s recovery or 25m walk between repetitions and 45-60s recovery between sets or 50m walk between sets Week 5 and 6: 3 x 10 x 50m @ 65-75% pace with 20-30s recovery or 25m walk between repetitions and 45-60s recovery between sets or 50m walk between sets Week 7 and 8: 3 x 12 x 50m @ 65-75% pace with 20-30s recovery or 25m walk between repetitions and 45-60s recovery between sets or 50m walk between sets Week 9 and 10: 3 x 13 x 50m @ 65-75% pace with 20-30s recovery or 25m walk between repetitions and 45-60s recovery between sets or 50m walk between sets Week 11 and 12: 3 x 14 x 50m @ 65-75% pace with 20-30s recovery or 25m walk between repetitions and 45-60s recovery between sets or 50m walk between sets Half Forward/Half Back/Utility or 11-12 beep test Week 1 and 2: 3 x 15 x 50m @ 65-75% pace with 20-30s recovery or 25m walk between repetitions and 45-60s recovery between sets or 50m walk between sets Week 3 and 4: 3 x 16 x 50m @ 65-75% pace with 20-30s recovery or 25m walk

between repetitions and 45-60s recovery between sets or 50m walk between sets Week 5 and 6: 3 x 17 x 50m @ 65-75% pace with 20-30s recovery or 25m walk between repetitions and 45-60s recovery between sets or 50m walk between sets Week 7 and 8: 3 x 9 x 100m @ 65-75% pace with 45-60s recovery or 50m walk between repetitions and 90-120s recovery between sets or 100m walk between sets Week 9 and 10: 4 x 7 x 100m @ 65-75% pace with 45-60s recovery or 50m walk between repetitions and 90-120s recovery between sets or 100m walk between sets Week 11 and 12: 3 x 10 x 100m @ 65-75% pace with 45-60s recovery or 50m walk between repetitions and 90-120s recovery between sets or 100m walk between sets Midfielder or 12+ beep test Week 1 and 2: 3 x 7 x 150m @ 65-75% pace with 75-90s recovery or 75m walk between repetitions and 45-60s recovery between sets or 150m walk between sets Week 3 and 4: 3 x 11 x 100m @ 65-75% pace with 45-60s recovery or 50m walk between repetitions and 90-120s recovery between sets or 100m walk between sets Week 5 and 6: 2 x 8 x 150m, 1 x 7 x 150m @ 65-75% pace with 75-90s recovery or 75m walk between repetitions and 45-60s recovery between sets or 150m walk between sets Week 7 and 8: 3 x 12 x 100m @ 65-75% pace with 45-60s recovery or 50m walk between repetitions and 90-120s recovery between sets or 100m walk between sets Week 9 and 10: 5 x 5 x 150m @ 65-75% pace with 75-90s recovery or 75m walk between repetitions and 45-60s recovery between sets or 150m walk between sets Week 11 and 12: 3 x 13 x 100m @ 65-75% pace with 45-60s recovery or 50m walk between repetitions and 90-120s recovery between sets or 100m walk between sets