The following 60 minute workout primarily focuses on lower body and will help develop muscular strength and endurance. It can be conducted at home or in the gym and you don’t need any weights for this one. You should aim to complete the workout 2 times a week, leaving 2-3 days between workouts.
A warmup must be completed before participation to ready the body for more active movement. Post workout stretching is also recommended, with particular stretch focus on the quads & hip flexors (front thigh), hamstrings (back thigh), calf muscles (lower leg rear) and glutes (butt).
I the player (or parent/guardian of the U18 player) understand that exercise and physical activity, including the use of equipment is potentially hazardous. I understand that participation in physical activity may result in injury and that I choose voluntarily to take part in these activities, including using any free weights, resistance or cardio equipment. By participating, I declare myself (or child if Under 18) to be physically sound and suffering from no condition, impairment, disease, or illness that would prevent me (or them) participating in physical activities, or exercise. I (or they) assume and accept any and all risk of injury.
Please complete the workout in the exercise order prescribed. If you feel dizzy or disorientated during the workout, stop immediately. Keep to the exercise form, i.e. the correct posture for the exercise. Sets and repetitions for the exercise are noted against each exercise as 3 x 10, e.g. 3 sets of 10 exercise repetitions, with 20-30 seconds rest between sets. If your form drops before the end of the exercise, rest and move on to the next exercise. Use this as an exercise basis for progression. Rest for 1-2 minutes between exercises.
5 minutes duration. Easy going. It’s all about gently raising the heart rate.
3 x 15, 20-30 sec rest between sets. Take it easy, the idea is that we use this all over body exercise as part of our warm up.
3 x 5, 20 sec rest between sets. Again, take it easy. The idea is that we use this all over body exercise as part of our warm up.
3 x 15 seconds, 20 sec rest between sets. Steady pace, not too fast. Focus on form, try not to run on your toes.
3 x 15, 20-30 sec rest between sets. Focus on correct posture and form. Only increase the reps (by 5 in each set) if it becomes way too easy to complete 3 x 15.
3 x 20 seconds, 20-30 sec rest between sets. Increase by 5-10 seconds per set as you progress. If 3 x 20 is too easy to complete, move to 3 x 30, then 3 x 40 and so on.
3 x 20 seconds, 20-30 sec rest between sets. Another form focused exercise. Use a broom shank as an alternate bar. Same technique applies.
3 x 15, 20-30 sec rest between sets. Hips nice and still, focus on breathing.
3 x 10, 20-30 sec rest between sets. 1 set = 10 on left leg, then 10 on right leg. No weight, just own bodyweight.
3 x 12, 20-30 sec rest between sets. Each arm raise counts as 1 in the set. Keep the back flat on the floor and focus on breathing.
3 x 10, 20-30 sec rest between sets. Form and posture.
3 x 10, 20-30 sec rest between sets. Focus on technique.
3 x 10, 20-30 sec rest between sets. 1 set = 10 on left side, then 10 on right side. No weight, just own bodyweight. Focus on form. Hold arms out to balance.
3 x 20, 20-30 sec rest between sets. 1 set= 20 knee lifts.
3 x 10, 20-30 sec rest between sets.
3 x 10, 20-30 sec rest between sets.
Focus on the stretch form and hold for the prescribed time. Look to complete 2-3 sets of 30 secs. Alternate sides, so left and right = 1 set.