EPP WINTER HOME TRAINING PROGRAMME - PART 1

Devon EPP Strength and Conditioning 2010-2011

Winter Home Training Programme Part 1

Home Training Programme

Home circuit training will help develop the physical competencies set out by the ECB for Emerging Player Programmes. It is important that you adhere to the techniques from the practical supervised sessions. A training buddy can help watch for good technique as well as help motivation so where possible train with a partner (e.g. family member, a school friend or local EPP squad mate).

You will notice improvement by regularly following the circuit routine, but also the fitness tests will record the gains you make over this winter.

There are two different circuits to provide some workout variation. You should easily fit in at least one circuit session per week, but hopefully 2-3 depending on how much other sporting activity you have on. Each time you train you can chose which circuit you prefer to do, A is resistance-focused and B includes more cardio-vascular work. Both circuits include the key physical competency exercises that you will be tested on. More home training sessions can be provided through the website as the winter progresses.

Training Standards / Warm-up properly / Use correct techniques / Work hard / Cool down thoroughly

Circuit Routines

Circuit A is rep based so you work through the exercises completing the stated reps before moving on and Circuit B is time-based so you change exercises every 30 seconds.

CIRCUIT A:

10-20 reps per station x 2-3 laps

1.      Bodyweight Squats x 10
2.      Lunges x 6,6
3.      Front Plank x 30 secs
4.      Lateral Lunges x 6,6
5.      Press-ups x 10
6.      Hill Climbs x 30
7.      Side Plank L x 20 secs
8.      Single Leg Calf Raises x 8,8
9.      Bodyweight Squats x 10
10. Side Plank R x 20 secs
11. Squat Thrusts x 15
12. Glute Bridge leg lifts x 10

CIRCUIT B:

30 seconds per station x 2-3 laps

1.      Bodyweight Squats
2.      Run/Skip/Step-ups
3.      Lunges
4.      Run/Skip/Step-ups
5.      Front Plank
6.      Run/Skip/Step-ups
7.      Lateral Lunges
8.      Run/Skip/Step-ups
9.      Side Plank L
10. Run/Skip/Step-ups
11. Side Plank R
12. Run/Skip/Step-ups

DCB Ltd, University of Exeter Sports Hall, Stocker Road, Exeter, Devon EX4 4QN Company Registration Number: 7024773