Screen 1

30x20

power bags

player in turn starts with 30kg performs 3 squat jumps then drop and sprint to other side

on return perform spidermans to ensure range of motion maximised in readiness for next rep

each time player reduces weight by 5kg down to 10 kg

2 sets of 5 reps

each set is spaced with 3 mins active ball rest

speed sledge

player performs 2 runs with weight decreasing each set start with 3 rep max weight then reduce by 10% each turn do 6 reps in total

3 sets again with 3 mins active rests

sledge release

player performs 3 runs with 75% max mass runs for 10 meters with sledge then release and power sprint for 10 meters.

perform 3 sets of 3 runs

2 mins rest in between

Challenge

Learning Outcomes

Technical

Tactical

Physical

Mental

Social