TOUCH PRE SEASON TRAINING PROGRAM.
WEEK ONE
WEEK FOUR
Session 1
 Jog 3 km
 Flexibility circuit introduction
 6 x 100m easy pace (60 – 75% intensity,
1:3 work: rest ratio)
 Exercise circuit No.1 (see below)
 Session concludes with 4 v 4 game
Session 2
 Flexibility circuit
 10 x 200m (95% intensity, 1:5 work: rest ratio)
 Exercise circuit No.1 (see below)
 Cool down: light jog for 20 minutes
Session Three
 Jog 3km
 Flexibility circuit
 Weight session (muscular endurance – see below)
 Cool down: light 5 minute jog
WEEK TWO
Session 1
 Jog 3km
 Flexibility circuit
 10 x 80m easy pace (60 – 75% intensity, 1:3 work:
rest ratio)
 Exercise circuit No.1 (see below)
 Session concludes with 3 v 2 modified game
Session 2
 Flexibility circuit
 9 x 250m (95% intensity, 1:5 work: rest ratio)
 Exercise circuit No.2 (see below)
 Cool down: light jog for 10 minutes
Session 3
 Jog 3km
 Flexibility circuit
 Plyometric patterns (see below)
 Cool down: light 25 minute jog
WEEK FIVE
Session 1
 Jog 3km
 Flexibility circuit
 7 x 100m (95 - 100% intensity, 1:3 work: rest
ratio)
 Exercise circuit No.1 (see below)
 Session concludes with 6 v 6 game
Session 2
 Flexibility circuit
 10 x 250m (95% intensity, 1:5 work: rest ratio)
 Exercise circuit No.1 (see below)
 Cool down: light jog for 10 minutes
Session 3
 Jog 3km
 Flexibility circuit
 Weight session (muscular endurance – see below)
 Cool down: light 15 minute jog
WEEK THREE
Session 1
 Jog 3km
 Flexibility circuit
 12 x 60m easy pace (60 – 75% intensity, 1:3 work:
rest ratio)
 Exercise circuit No.1 (see below)
 Session concludes with 4 v 3 modified game
Session 2
 Flexibility circuit
 9 x 200m (95% intensity, 1:5 work: rest ratio)
 Exercise circuit No.2 (see below)
 Cool down: light jog for 10 minutes
Session 3
 Jog 3km
 Flexibility circuit
 Plyometric patterns (see below)
 Session concludes with 6 v 4 game
WEEK SIX
Session 1
 Jog 3km
 Flexibility circuit
 9 x 100m easy pace (60 – 75% intensity, 1:3 work
: rest ratio)
 Exercise circuit No.1 (see below)
 Session concludes with 4 v 3 modified game
Session 2
 Flexibility circuit
 10 x 300m (95% intensity, 1:5 work: rest ratio)
 Exercise circuit No.1 (see below)
 Cool down: light jog for 10 minutes
Session 3
 Jog 3km
 Flexibility circuit
 Weight session (muscular endurance – see below)
 Cool down: light 10 minute jog
Session 1
 Jog 3km
 Flexibility circuit
 12 x 40m easy pace (60 – 75% intensity, 1:3 work:
rest ratio)
 Exercise circuit No.1 (see below)
 Session concludes with 4 v 4 game
Session 2
 Flexibility circuit
 9 x 100m (95% intensity, 1:5 work: rest ratio)
 Exercise circuit No.2 (see below)
 Cool down: light jog for 10 minutes
Session 3
 Jog 3km
 Flexibility circuit
 Plyometric patterns (see below)
 Session concludes with 6 v 6 game
EXERCISE CIRCUIT NO.1
EXERCISE CIRCUIT NO.2
Skipping
10m up and backs (run 10m forward and 10m
backwards)
 Push-ups
 Ball skills (vary session to session)
 Sit-ups
 Zigzag runs
 Chin-ups
 Leg raises
 Stretching – leg focus
This circuit will be a fixed time circuit that will
start at 30 seconds per station and increase by
about 10% in time each week.
 Shuttle runs
 Medicine ball work (abdominal focus)
 Sit ups
 Skipping
 Bench Stepping
 Ball skills station
 Trunk curls
 Bench jumps
 Leg flexibility focus
This will be conducted as an individual load
circuit. Each session a fixed time will be used
and individuals will work to their own capacity.


WEIGHT SESSION
 Squats – Smith Machine
 Cable Cross Overs
 Dumbbell shoulder press
 Leg curl
 Lateral Pull down
 Biceps curl
 Abs
All exercises should be done with a partner,
aiming at 4 sets with 8 – 12 reps per set.
PLYOMETRIC PATTERNS
Using an agility ladder (see below) you will train
plyometric patterns with the ladder.
Basic
movements like 2 foot jumps in each square
(forward and laterally) and single foot hops
(forward and laterally) will be performed. Focus
will be on minimum ground contact. These will
be carried out with no more than 40 contacts per
session.