Do 75 yards at the top of every minute for 15 minutes. Set up two cones 75 yards from
each other. Hit the start button on your stop watch and sprint from one cone to the other as quickly as possible. Recover until the top of the next minute and repeat for a total of 16 sprints or 15 minutes.
CIRCUIT 3: CORE Exercise
Front Plank
Sets Repetitions or Time 3-5 30 seconds
This will force you to develop the speed and endurance necessary to get down the field or strike deep for a big huck. Completing the Tabata sprints first, resting for 5 minutes, and then running the 75 yard sprints will simulate the demands placed on you during a game. The best thing is this workout will take
Purpose
• Improve core strength, stability and postural endurance
Bicycle twists
3-5 10-15 or 30 seconds • Improve coordination • Activate as much core musculature as possible
• Work hip flexors to improve running Hip Extensions 3-5 10-15 FRONT PLANK
• Teach proper hip extension • Work the glutes and hamstrings • Maintain spinal alignment
BICYCLE TWISTS
about 30 minutes including warm up. If you find the 75 yards is too big of a distance, start with a 50 yard sprint and add 5 yards each workout. Good luck this season! Play safe! Feel free to send me any questions
you may have related to your training:
tomkingpt@gmail.com.
Progressions
1. Hold for a longer duration 2. Increase stability demands by alternating arm and leg lifts
3. Place a stability ball under the elbows or toes
1. Start at 10 repetitions, progress to 12 and then 15 per side
2. Fast – Slow – Fast tempo changing every 10 seconds
1. Slowly lower your body for 4 seconds and then squeeze the glutes to come back up quickly 2. Extend arms overhead
HIP EXTENSIONS
16
Ultimate Canada Magazine —
www.canadianultimate.com
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