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:

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.

Simple Preseason Workout

Since we’re not having an official cardio training day, it’s important to work on fitness on your own time.  The easiest way to show your commitment to the team is to get yourself in shape before the first match, which is over a month away.

If you haven’t been doing much work over the holidays, here’s a simple workout to get your body prepped for harder training and cardio sessions.

5 min warm-up jog
20 min interval running
5 min cool-down jog

3 sets of ab exercises
3 sets of push-ups

You’ll need a watch for the interval runs (which is great cardio training for footy) so get on of Walgreen’s 8 dollar specials.  In an interval run, you’re alternating high intensity running with lower intensity running.  For example: 15 seconds full stride running (just below a sprint) followed by 45 seconds recovery running (NOT a slow jog).  Do this without resting for the full 20 minutes.  If you can’t do that, then break it into two 10-minute runs with a SHORT walk in between.

As you build fitness, increase the ratio of high intensity with lower intensity.  So 30 seconds high/1 minute low.  Then 1 minute high/1 minute low.  Then 2 minutes high/2 minutes low.

To be a successful footy player, it’s important to be able to “recover as you run”.  If you’re walking or jogging slowly, you’ll be caught out of position quickly.  Interval running trains your body to recover as you run.

Ab exercises can be a number of things: crunches, side crunches, bicycles, V-sits, accordions, etc.