CHARLIE RULE SESSION PREP
-- Perform these exercises twice weekly --
Banded hip flexor marches. 3 x 10 each side. Before your pitch running sessions.
Reverse Nordics. Twice weekly after your gym or running session.
Before a day off. If you train on Wednesday, but have Thursday off, perform the reverse nordic on the Wednesday.
Banded Ankle Eversions/Inversions/Tib Ant Raises- 3x12
Calf Iso- Alternate between Straight Leg/Bent Knee- 3x30s
-- EXPLOSIVE PREP --
Adductor Hold (2x20s) or Side PLank with Groin Squeeze (2x20s)
Split Stance Drop Catch (2x3ES)
Hamstring Marches (2x12)
Fwd Lunge Step with Catch (Banded if possible) (2x5ES)
Lateral Skaters (2x8)
SL Fwd Hop and Catch (Banded if possible)(2x3ES)
Crossover Step to Accel (5m) (Banded if possible) (2x2ES
-- -- -- -- --
-- FOOTBALL SPEED PREP --
Long Lever Hamstring Iso Hold (2x20s)
SL Calf Iso Hold (2x20s)
RDL to Knee Drive (2x6ES)
A Skip Series- A Skip, A Switch Single, A Switch Triple (2x10m)
B Skip and Straight Leg Bounds (2x10m)
Reactive Broad Jump (2x4) or SL Take off to DL Land Broad Jump (2x2ES)
Kneeling Acceleration- 5m (focus on 2 powerful first steps) (2x2)
DL and SL Pogos (2x10 DL + 2x5ES SL)
-- -- -- -- --
-- VOLUME (AND BALL STRIKING) PREP --
Split Squat Iso Hold (2x20s)
Side Plank with Groin Squeeze (2x20s) or Side Lying Banded
Adduction (2x8ES)
Spiderman Stretch with Rotation (2x8ES)
Hamstring 9090 Iso Hold (2x20s)
Tiptoe/Heel Walks and Ankling (2x10m each)
Reverse Lunge to Knee Drive + Hip Lock (2x6ES)
Lateral Lunge Catch + Return (2x6ES)