This programme is designed for beginners to strength training using bodyweight exercises and incorporating an introduction to calisthenics to develop strength, power and bomb-proof athletes. You'll begin to learn the fundamental movements required for the next stage of training in order to start building your athletic toolbox. This will lay the foundations of a great mover and unstoppable athlete!

Having mastered the basic fundamental movements - it's now time to put your newly acquired skills to the test! In this stage we'll challenge these movements through manipulating tempos and through increase sets and reps - getting stronger and more powerful! We'll also continue to progress your calisthenics skills - working up to the finished product - whether that's a crow stand or freestanding handstand. Developing these bomb-proof shoulders!

Once you consolidated the fundamental movements and really challenged your skills - it's time to get that performance edge over your opposition! This programme will help develop strength, power and speed and you'll be unstoppable whether, that's on the field, track or on the road! This is where your calisthenics skills will be mastered and as well as having a good party trick, you'll be invisible in your sport - dominating the opposition!

Option 1: 69ers

• Starting on the goal line

• Sprint to the 23m line then back

• Sprint back to the 23m line

• This equals 1 rep

• Rest for 15s between reps

• Repeat for 4 - 8 reps for 3 - 5 sets

• 120s recovery between sets.

Option 2: Short-Long Shuttle:

• Start on the goal line

• Sprint 5m and back

• Sprint to the 23m line

• Sprint back 5m and back to the 23m line

• This equals one rep

• 30s rolling clock e.g. if you complete the rep in 16s you will have 14s rest

• Repeat for 4 - 6 reps for 3 - 5 sets

• 120s recovery between sets

Option 3: Coffins

• Start at one corner of the 23m

• Slowly jog to the half way line

• Sprint to the opposite corner of 23m line

• Slowly job to the halfway line

• Sprint back to the starting point

• This equals one rep

• 120s rolling clock e.g. if it takes 30s to complete a rep you will have 90s to rest

• Repeat for 1 - 3 sets for 3 - 5 reps

• 120s recovery between sets.

Other Options

Example Session:

• 2 sets of 4 of 69ers = 552m. Rest for 120s.

• 1 set of 3 of Coffins = 528m.

• Rest for 120s.

• 2 sets of 5 of Short-Long Shuttles = 320m.

• Get your breath, cool down and finish.

Total Distance = 1400m

Option 1: Option 2: Short-Long Shuttle

• Start on the goal line

• Sprint to the 6-yard box and back

• Sprint to the 18-yard box and back 5m

• Sprint back to the 18 yard box

• This equals one rep

• 30s rolling clock e.g. if you complete the rep in 16s you will have 14s rest Repeat for 4 - 6 reps for 3 - 5 sets

• 120s recovery between sets.

Option 2: 18 yarders

• Starting on the goal line

• Sprint to the 18-yard box and back

• Sprint back to the 18-yard box

• This equals 1 rep

• Rest for 10s between reps

• Repeat for 4 - 8 reps for 3 - 5 sets

• 120s recovery between sets.

Option 3: Mirror Runs

• Start on the side line with the 6-yard/18-yard box

• Sprint from the side line to the edge of the 18-yard box and back

• Sprint to the edge 6-yard box and back to the 18-yard box

• Sprint to the opposite side of the 18-yard box

• sprint to the edge of the 6-yard box

• Sprint side line and back to the 18 yard box

• Sprint to the side line

• This equals 1 rep

• 90s rolling clock e.g. if it takes you 30s to complete the rep then you will have 60s to rest

• Repeat for 1 - 3 reps for 2 - 4 sets

• 120-180s recovery between sets

Option 4: Straight 50s

• Start on the goal line

• Sprint 50m to the half way line

• This equals one rep

• 30s rolling clock e.g. if it takes you 7s to complete the rep you will have 23s to rest

• Repeat for 3 -6 reps for 2 - 4 sets

• 90-120s recovery between sets.

Other Options

Example Session:

• 2 sets of 4 of 18 yarders = 400m. Rest for 120s.

• 1 set of 3 of Mirror Runs = 552m. Rest for 120s.

• 2 sets of 5 of Short-Long Shuttles = 330m.

• Get your breath, cool down and finish.

Total Distance = 1282m

Option 1: Short-Long shuttles (Red)

• Start on the baseline

• Sprint out 5m and back

• Sprint out 10m and back

• Sprint out 20m and back

• This equals one rep

• 60s rolling clock e.g. if you complete the rep in 20s you will have 40s rest Repeat for 3 - 6 reps for 3 - 5 sets

• 120s recovery between sets.

Option 2 : Coffin's (Blue)

• Start in one corner of the court

• Jog along the baseline to the other corner

• Sprint diagonally across court to where the corner meets the base line

• Jog along the baseline to the other corner

• sprint back to the start position

• This equal one rep

• 90s rolling clock e.g. if you complete the rep in 30s you will have 60s rest Repeat for 3 - 6 reps for 3 - 5 sets

• 90-120s recovery between sets

Option 3 : Cross Court (Green)

• Start on the middle of the baseline

• Sprint to the centre

• Sprint to the side line and back

• Sprint to the middle of the other baseline and back

• Sprint to the other side line and back

• Sprint to the start position on the baseline

• This eqaul 1 rep

• 90s rolling clock e.g. if you complete the rep in 30s you will have 60s rest Repeat for 3 - 6 reps for 3 - 5 sets

• 90-120s recovery between sets

Other Options

Example Session:

• 1 set of 5 of Long-Short Shuttles = 350m

• 2 sets of 4 of Cross Courts = 584m

• 2 sets of 3 of Coffins = 540m

Total Distance = 1474m