Fitness Suggestions

If you have 45 minutes free, you can put in a decent workout to boost your fitness. As a team, we concentrate on basic fitness–building aerobic fitness and stamina. So here’s a workout you can do in 45 minutes:

12 minutes interval running: 30 seconds hard, 1 minute easy. Seguing into…
8 minutes interval running: 30 seconds hard, 30 seconds easy. Then finishing with…
12 minutes interval running: 30 seconds hard, 1 minute easy.

Then, moving quickly, 5 sets of 20 push-ups alternating with 5 sets of 20 (or so depending on exercise) ab exercises. Leg lifts, crunches, bicyling, accordians, those other hard ones I can’t remember…

See Aussie Rules Training for more information: http://www.aussierulestraining.blogspot.com/

Other footy-specific running you can do: hill sprints, shuttle runs, 400 meter sprints, in-and-out (20 meters between cones). You can also do intervals on your bike if your shins/joints are sore from training.

To build up long-running fitness, try intervals at 4 minutes hard, 4 minutes easy.