Ashley Jones

 
I. Warm Up: Dynamic flexibility; jog and move around, gradually change direction, build up pace, utilize active movement drills, high knees, btt kicks, basketball slide, AB march, AB skip, Russian soldier walk/march, hurdle walk forward and backward, diagonal lunges, inch worms, scorpion (google up active movement drills for a huge array of drills) 10 minutes.

II. Footwork:  Short multi coloured ladders from www.speedpowerstability.com are a great way to work footwork and acceleration drills out of the ladders, utilizing a variety of movement patterns with a short run out. 10 minutes

III. Plyometrics: I like to do plyometrics outside with the speed workout for my maximal speed guys (outside backs) whereas I prefer indoor plyometrics based around strength training for all players. Some of the outdoor exercises would be 5 x repeat long jumps for distance and/or time, power skips, bounding, 10 minutes

IV. Acceleration: Starts from various positions over a distance of 10 metres, games like rats and rabbits, partner drills, hold and release, push and release, or using parachutes or harnesses for a contrast resistance and then free running, say 20m + 20 – 30m.

OR

IV. Maximal Speed: Some examples to use; 3 sets x 4 flying 30’s (build up to top speed over 20m firstly), 4 x 60m in and outs (10m easy -  20m hard – 10m easy – 20m hard) or on a rugby field jog from try line to 22m then sprint to far try line (78m) walk back to start, then jog from try line to ½ way line and then sprint to far try line walk back to start.

V. Anaerobic
    Conditioning: Repeated Speed; most popular 10 x 50m every 30 seconds or 20 x 22m going every 15 seconds

VI. Stretch: Static stretch for 10 – 15 minutes post session, this is very important.

View the full articles plus Q&A discussions from Damian Marsh, Ashley Jones and Steve Thompson as well as the latest in strength and conditioning at the new GS-Platinum web site.