Individual workout, first phase

We are aproaching the beginning of a new season and some preperations from you players, individually would be good.

When we begin our practices, sometimes in beginning of August, we will first focus on physical elements and general body conditioning.

It is important that you do not show up to the practices completely out of shape, so that we can have some head start.

First phase 15-21 July :

3 weekly workouts of around 60 min. Try and have one workout day and then one rest day.

Workout 1, first phase

- activation drills

- 15 min. light jogging

- 20 pushups

- 15 min. light jogging 

- 20 pushups

- 15 min. light jogging 

- streching

Workout 2, first phase

- activation drills

- 15 min. light jogging

- 20 pushups

- 15 squats

- 20 min. light jogging 

- plank (45sec.) x2

- 15 min. light jogging 

- 20 pushups

- 15 squats

- streching

Workout 3, first phase

- activation drills

- 15 min. light jogging

- 20 pushups

- 15 squats

- 20 min. light jogging 

- 10 pushups x2

- 10 squats x2

- plank (45sec.) x2

- 15 min. light jogging 

- 15 pushups x2

- 10 squats x3

- streching

You can do the workouts any time of the day, but I would recommend morning hours. Try and have a small snack before the workout and real breakfast afterwards.

If you are already working out yourself, that is great, but try to include the running exercises as well.