Monday (06h00 - 06h25) Shuttle running
Monday (14h30 - 16h45) Formal Team Practice
Wednesday (06h00 - 06h25) Shuttle running
Wednesday Break (Room E12) - Theory
Wednesday (13h30 - 16h30) School Match or Formal Team Practice
Thursday (06h00 - 06h25) Shuttle running
Thursday (14h30 - 17h30) Formal Team Practice & Practice Match
Friday (06h00 - 06h25) Shuttle running
Every evening at home except the day before a match or test:
100 pushups (straight arm to fist height off ground)
100 situps (middle back to fist height off ground)
40 minutes run at 60% pace, preferably on grass pitch.
Shuttle run format:
1) Bleep test
2) Extended test for 8 minutes at level 7 moving to level 11 at start of rugby season. At the moment we run the Level 7 extended test with a two interval rest period if we miss the bleep. After the level 7 we run a level 11 and count the intervals till we miss the first one.
3) 4 x 25 pushups, 4 x 25 situps.
4) Cool down swim (optional)
No shuttle run on the day of a standardised test.
Parents and girls are welcome to join the boys on their shuttle run...it only takes about 15minutes.
