Did you keep fit while you were away?
Yep, I went for a 5km run every day.
Summer seems to be the time when everyone becomes a distance runner!
Team sports are built on strength, power and repeated high-intensity efforts, all of which require high levels of strength, reactivity and anaerobic conditioning. Too much long (400m+)* steady-state running can actually have a negative effect on your explosive power and strength, making you weaker and not all that much fitter.
If you play a chaotic ball or team sport that requires sprinting, cutting and jumping then you should do your best to mimic that work in your off-season. That’s why we invented Game Fit, a sports specific workout for athletes to do that challenges the muscle groups, movement patterns and fitness demands of power based sport like football, soccer, basketball, rugby, netball, volleyball and tennis.
During the holidays aim for 2-4 15-30 minute high-intensity workouts per week, 2x Game Fit, 1x Repeat sprints and 1x 8:12s on the bike.*
*AFL Football (and maybe rugby league) is the exception, these athletes can benefit from incorporating one workout a week of longer interval work (400-800m repeat efforts)
You can read more about sports specific fitness here
And find out how to do each of the workouts here: