Cool Down Following any training activity, practice or game, a 5-10 minute jog/cycle should be completed followed by a flexibility session.

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1 Training Program Components and Terminology Warm Up & Movement Preparation The purpose of the warm up is to prepare your body for the physical demands of the activity you are about to engage in. The goals of this component are to get your body and mind firedup and ready for competition as well as to minimize the risk of injury. The warm up is active and targets multiple energy systems, movement skills (speed/agility), strength/power and flexibility. For the Regional programs we will be using the same warm-up as we did last year. Your teammates and coaches will be familiar with this. We have included a copy of it in this document. Cool Down Following any training activity, practice or game, a 5-10 minute jog/cycle should be completed followed by a flexibility session. Strength/Power The purpose of the strength and power component of the program is to make you stronger, faster, more stable, and more resistant to injury. Remember that there should be no less than 48 hours and no more than 96 hours between strength/power sessions. Pre-habilitation The purpose of the pre-habilitation component of your training program is to strengthen vulnerable areas in order to minimize their potential for future injury. Concentration on proper form is vital to the effectiveness of these exercises. Energy Systems Energy Systems Training encompasses the aerobic and anaerobic systems; basically this is running and agility workouts. We have simplified the exercises for the regional programs for this cycle of training. How to gauge intensity of training is outlined in the Training Tips section that follows. There should be at least hours between Energy Systems Training sessions. Flexibility Flexibility or stretching is performed to prevent injury, aid recovery, and maximize performance. It is also critical for muscles to regain their range of motion after injury prior to returning to full competition. Flexibility sessions can be performed every day and even multiple sessions within a day in order to maximize gains.

2 Summary 1) The appropriate warm up is to be completed prior to any activity. 2) All training sessions finish with a proper cool down as outlined. 3) You must have no less than 48 hours and no more than 96 hours between strength/power training sessions. 4) You must have at least hours between Energy Systems sessions. 5) You must complete each mandatory flexibility session on separate days (i.e. if 4 flexibility sessions are prescribed for the week, they must be on separate days; stretching before and after a practice does not constitute 2 separate flexibility sessions). Flexibility sessions can be performed every day. 6) You should include one active recovery day per week where you do not perform high intensity activity (strength/power, energy systems, game, and practice). Flexibility sessions are good activities on these days. 7) Pre-habilitation exercises are to be performed prior to strength/power workouts. Terminology Set Reps The number of times an exercise is performed (i.e. if it reads 3 sets of 10 reps for push ups you will perform push ups on 3 occasions within that workout). This applies to running workouts as well. If it reads 3 sets of 8 reps for 25 s you would complete 8x 25 yd there and back runs in a row for the 1 st set, rest, and repeat two more times ( the 2 nd set then rest followed by the 3 rd and final set). The number of times you perform an exercise at one attempt (i.e. if it reads 3 sets of 10 reps you would try to achieve 10 push-ups in the first set of exercise, 10 push ups in the second set, and 10 push ups in the third set) Load The amount of weight you will be lifting. For example BW is equivalent to body weight and 12RM is equivalent to the maximum amount of weight you can lift 12 times in a row without resting. The load for all running and agility work is body weight. Rest The amount of time you rest between sets of exercise or between exercises. Tempo The speed at which the exercise performed. In the program you see a variety of tempos such as 2:0:1. The first number in the ratio refers to the lowering part of the exercise (eccentric). The second number refers to the hold (isometric), and the third number refers to the rising portion of the exercise (concentric). Therefore, using a push up as an example, you would lower yourself towards the floor in 2 seconds (eccentric), hold at the bottom of the movement for 0 seconds (isometric), and take 1 second to rise back up to your starting position (concentric).

3 Training Tips: Making Your Workouts Safe and Effective Pre-habilitation and Strength Training Tips Do not hold your breath when lifting. Inhale as you lower into a lift, exhale as you push/pull. Know your limitations. Proper technique is more important than huge weights. Lift with your brain as well as your muscles Increase load slowly and progressively. With body weight exercise increase the number of repetitions slowly. It is not uncommon to be sore in the day or two following strength training. It is called delayed onset muscle soreness or DOMS. This is a natural part of the training process. It can manifest itself after 1-2 days and should not last longer than 7 days. Even if you do experience DOMS continue training with it. It should decrease with each progressive lifting session. Use a spotter with all free weight or dumbbell lifts when possible. For the initial phase of training all resistance is with body weight so you do not need to worry about weights. Flexibility Training Tips A general body warm up (5-10 minutes of jogging, cycling, skipping) should precede stretching. At night a hot bath can be used to warm muscles. Some form of stretching should be performed prior to and following training and matches. The type of stretching performed prior to a match will differ from that following a match. Prior to a match stretches will be dynamic ( moving or active) in nature and are included as part of warm up. Following a match or practice long static stretches will be used. Stretching to increase flexibility (as distinct from warm up) should be performed daily and preferably 2-3 times per day. Static stretching should be performed slowly and held at the end of the stretch for at least 60 seconds. A stretch should not hurt but should reach the point of mild discomfort. Slowly breathing out during the stretching phase helps to relax the muscles being stretched. Each muscle group should be stretched in some capacity before and after exercise. Do not bounce when stretching. Stretch until a gentle pull on the muscle is felt then hold the stretch at this point.

4 Energy Systems (Running) Training Tips Warm-up should be completed prior to any energy systems activities (this should be your FHBC warm-up included at the end of this document). A proper cool down is to be performed following any Energy Systems activity Everyone runs at different paces and has different fitness levels coming into the season. Be sure to run at an intensity that is within your limits. The best way to determine this is through heart rate. As we do not have heart rate monitors and using heart rates for training will be outside the scope of the regional programs you can estimate work intensity. Energy system exercises should be performed at or above an intensity where carrying a conversation is mildly uncomfortable. Remember that this is s rough estimate and as you progress into more elite levels of competition the walk-talksing test just described is not a reasonable substitute for using heart rate to give indications of exercise intensity Group or team training can make energy systems work more fun. A partner or training group is a strategy used by many top athletes to help keep them motivated and pushing themselves. It also increases your adherence to the training program. Get into the habit of monitoring your heart rate during and after Energy Systems exercises. This lets you know if you are working hard enough or if you are working too hard for a given activity. Try taking your heart rate at the end of each repetition of and Energy systems activity for practice. Future programs will focus more on heart rates as indicators of intensity Recovery Tips Cool down appropriately following all activities Stretch in the evening before you go to bed Make sure you take one active recovery day each week. This means it is a day where you do not perform any high intensity activity (i.e. practice/game). Instead you give your body a chance to recover, repair and rebuild. Typical active recovery days include a gentle aerobic activity for approximately 20 minutes (i.e. a light spin on a stationary bike, slow swim etc to work out any metabolites created throughout the weeks activities) followed by stretching Nutrition is vital in the recovery and regeneration process. You need to eat enough and the right foods in order to optimize your performance on the field and your recovery. It is not the intention of this program to provide you with dietary guidelines. The following can be used to help get you through trainings, tournaments and to optimize recovery. 1) Always carry a full water bottle with you to lectures/training sessions/games. We prefer the 1.5 litre once as you will be assured to have enough liquid with you. Hydration is vital to performance. As you cannot get fit in a day you also cannot get hydrated in a day. Continuing to keep your fluids up throughout each day and over the course of each week is mandatory.

5 2) Always carry an energy bars, energy gels, pieces of fruit with you to all games, training sessions and lectures. These should be considered as important to include in your training bag as shin pads, mouth guards and sticks. 3) For extended training sessions or times when you have multiple training sessions/games in one day have a snack part way through the sessions. Easily digested snacks suck as fruit snacks, fruit bars or energy gels often are best. 4) Within the first 30 minutes following a training session you should consume a snack with fluid. This helps your body replenish energy stores depleted through training and helps to speed recovery. Energy bars, energy gels, fruit, granola bars, energy drinks (PowerAde, Gatorade etc) are good choices. These are following any training session (strength/power, energy systems, practices, games). 5) Within 2 hours of completing training you should have a well balanced meal (carbohydrates and protein biased). Fluid intake should be maintained. Ice baths can speed recovery if used following heavy training sessions or during multiple session/game days By cooling down, keeping hydrated, eating in a timely and appropriate fashion and stretching you can decrease the amount of time it takes you to recover from training session by 33-67%. For example if it normally took you 24 hours to recover from a running session it may only take you 8-16 hours to recover if you follow proper recovery guidelines. This becomes even more important with tournament style play or during training camps where multiple games/sessions are completed within one day.

6 Warm Up and Movement Preparation This is to be completed before any practice, game, running session or other activities. *Jog 1 Lap AROUND Field* Movement Reps/Distance Notes Forward Skip-Out (hands 10 yards Backpedal on the way back by side) Forward Skip-Out (hands in 10yards Backpedal on the way back front up & down) Forward Skip-Out (hands to 10yards Backpedal on the way back the side up & down) Forward Skip-Out (hands in 10 yards Backpedal on the way back front side to side) Side Skip-Out (hands by side) 10 yards - there and back Same thing on the way back Side Skip-Out (hands in front up & down) 10 yards there and back Same thing on the way back Side Skip-Out (hands to the side up & down) 10 yards there and back Same thing on the way back Side Skip-Out (hands in front side to side) 10 yards there and back Same thing on the way back Carioca (hands in front side to side) 10 yards there and back Same thing on the way back Dynamic Stretch, Balance, Coordination Movement Reps/Distance Notes Hip Crossover 8 / side 4 x 4 sec hold /side 4 sec. hold, then up on the Achilles Stretch toes and repeat Knee Hug lunge 8 / side Hold each position for 2 sec Inverted Hamstring 5 x 3 sec hold /side Back Lunge + Twist 8 / side Hold position for 3 sec Leg Cradle 8 / side Hold position for 3 sec Lateral Lunge 8 / side Partial squat - Reach, slide, Recover there should be not vertical displacement

7 Movement Base Preparation Movement Reps/Distance Notes Skip linear 2 x 5m Skip there and back Straight leg skip 2 x 5m Skip there and back Skip lateral 2 x 5m Skip there and back Drop Step Skip 2 x 5m Skip there and back Falling start Coast through Parallel stance Acceleration to base Split stance Acceleration to base Face away Acceleration to base Rapid Response 2 foot forward and back Rapid Response 1 foot lateral over and back Rapid Response base rotations 2 x 10m Jog back recovery Set 1 coast through Set 2 full stop Set 3 stop and quick back Set 1 coast through Set 2 full stop Set 3 stop and quick back Set 1 coast through Set 2 full stop Set 3 stop and quick back Perform set one of all three and then proceed to set 2 and then to set 3 i.e.: coast through for the 3 and repeat each with full stop at the end 2 x 4 sec with 8 sec break Need to stand behind a line 2 x 4 sec/side with 8 sec break between each pair 3 x 4 sec with 8 sec break between Need to stand beside a line Need to stand behind a line