| Fall Development Progression |
| Fall training focuses on Vaulting skills
(running, planting, swinging, rotating) Run-way consistency and Vault
strength |
|
Phase 1 - 3 Weeks |
|
|
|
Sunday |
Sunday |
Sunday |
|
16-Sep |
23-Sep |
30-Sep |
|
Warm-up |
Warm-up |
Warm-up |
|
Jog 3 laps |
Jog 3 laps |
Jog 3 laps |
|
3 X High Knees |
3 X High Knees |
3 X High Knees |
|
3 x Build ups 60% |
3 x Build ups 60% |
3 x Build ups 60% |
|
Stretching |
Stretching |
Stretching |
|
Drills |
Drills |
Drills |
|
Walkies x 7 |
Walkies x 7 |
Walkies x 7 |
|
Crash-Pad Vaults x 7 |
Crash-Pad Vaults x 7 |
Crash-Pad Vaults x 7 |
|
Vaulting |
Vaulting |
Vaulting |
|
7 x 3 lefts |
7 x 3 lefts |
7 x 3 lefts |
|
7 x 4 lefts |
7 x 4 lefts |
7 x 4 lefts |
|
7 x 5 Lefts |
7 x 5 Lefts |
7 x 5 Lefts |
|
Drills |
Drills |
Drills |
|
10 x Stay downs |
10 x Stay downs |
10 x Stay downs |
|
Running |
Running |
Running |
|
3 x 8L - Lines No Pole |
3 x 8L - Lines No Pole |
3 x 8L - Lines No Pole |
|
5 x 8L - Lines w/ Pole |
5 x 8L - Lines w/ Pole |
5 x 8L - Lines w/ Pole |
|
PV Circuit |
PV Circuit |
PV Circuit |
|
3 x 5 - Dips |
3 x 5 - Dips |
3 x 5 - Dips |
|
3 x 5 - Static/Mod Bubka's |
3 x 5 - Static/Mod Bubka's |
3 x 5 - Static/Mod Bubka's |
|
3 x 5 - Pull-ups |
3 x 5 - Pull-ups |
3 x 5 - Pull-ups |
|
3 x 5 - Push-ups |
3 x 5 - Push-ups |
3 x 5 - Push-ups |
|
3 x 5 - Hand Stand Push-ups |
3 x 5 - Hand Stand Push-ups |
3 x 5 - Hand Stand Push-ups |
|
3 x 5 - Wall-Pole |
3 x 5 - Wall-Pole |
3 x 5 - Wall-Pole |
|
3 x 5 - Elevators |
3 x 5 - Elevators |
3 x 5 - Elevators |
|
3 x 5 - Step-ups |
3 x 5 - Step-ups |
3 x 5 - Step-ups |
|
3 x 5 - Heal-raises |
3 x 5 - Heal-raises |
3 x 5 - Heal-raises |
|
3 x 5 - Rope pole-ups |
3 x 5 - Rope pole-ups |
3 x 5 - Rope pole-ups |
|
|
|
Phase 2 - 4 Weeks |
|
|
|
|
Sunday |
Sunday |
Sunday |
Sunday |
|
7-Oct |
14-Oct |
21-Oct |
28-Oct |
|
Warm-up |
Warm-up |
Warm-up |
Warm-up |
|
Jog 3 laps |
Jog 3 laps |
Jog 3 laps |
Jog 3 laps |
|
4 X High Knees |
4 X High Knees |
4 X High Knees |
4 X High Knees |
|
3 x Build ups 75% |
3 x Build ups 75% |
3 x Build ups 75% |
3 x Build ups 75% |
|
Stretching |
Stretching |
Stretching |
Stretching |
|
Drills |
Drills |
Drills |
Drills |
|
Walkies x 7 |
Walkies x 7 |
Walkies x 7 |
Walkies x 7 |
|
Crash-Pad Vaults x 10 |
Crash-Pad Vaults x 10 |
Crash-Pad Vaults x 10 |
Crash-Pad Vaults x 10 |
|
Vaulting |
Vaulting |
Vaulting |
Vaulting |
|
10 x 3 lefts |
10 x 3 lefts |
10 x 3 lefts |
10 x 3 lefts |
|
10 x 4 lefts |
10 x 4 lefts |
10 x 4 lefts |
10 x 4 lefts |
|
10 x 5 Lefts |
10 x 5 Lefts |
10 x 5 Lefts |
10 x 5 Lefts |
|
Core Strength |
Core Strength |
Core Strength |
Core Strength |
|
Planks -FSB 20 sec x 3 |
Planks -FSB 20 sec x 3 |
Planks -FSB 20 sec x 3 |
Planks -FSB 20 sec x 3 |
|
Hip Raises - 3 x 7 |
Hip Raises - 3 x 7 |
Hip Raises - 3 x 7 |
Hip Raises - 3 x 7 |
|
Lunges - 3 x 7 |
Lunges - 3 x 7 |
Lunges - 3 x 7 |
Lunges - 3 x 7 |
|
Good morn. 3 x 7 |
Good morn. 3 x 7 |
Good morn. 3 x 7 |
Good morn. 3 x 7 |
|
Drills |
Drills |
Drills |
Drills |
|
Intro to Jump-Offs |
Intro to Jump-Offs |
Intro to Jump-Offs |
Intro to Jump-Offs |
|
Running |
Running |
Running |
Running |
|
Sliders/no box 3x5L |
Sliders/no box 3x5L |
Sliders/no box 3x5L |
Sliders/no box 3x5L |
|
Sliders 3x5L, 3x6L, 3x7 |
Sliders 3x5L, 3x6L, 3x7 |
Sliders 3x5L, 3x6L, 3x7 |
Sliders 3x5L, 3x6L, 3x7 |
|
PV Circuit |
PV Circuit |
PV Circuit |
PV Circuit |
|
4 x 5 - Dips |
4 x 5 - Dips |
4 x 5 - Dips |
4 x 5 - Dips |
|
3 x 5 - Static/Mod Bubka's |
3 x 5 - Static/Mod Bubka's |
3 x 5 - Static/Mod Bubka's |
3 x 5 - Static/Mod Bubka's |
|
4 x 5 - Pull-ups |
4 x 5 - Pull-ups |
4 x 5 - Pull-ups |
4 x 5 - Pull-ups |
|
4 x 5 - Push-ups |
4 x 5 - Push-ups |
4 x 5 - Push-ups |
4 x 5 - Push-ups |
|
4 x 5 - Hand Stand Push-ups |
4 x 5 - Hand Stand Push-ups |
4 x 5 - Hand Stand Push-ups |
4 x 5 - Hand Stand Push-ups |
|
4 x 5 - Wall-Pole |
4 x 5 - Wall-Pole |
4 x 5 - Wall-Pole |
4 x 5 - Wall-Pole |
|
4 x 5 - Elevators |
4 x 5 - Elevators |
4 x 5 - Elevators |
4 x 5 - Elevators |
|
4 x 5 - Step-ups |
4 x 5 - Step-ups |
4 x 5 - Step-ups |
4 x 5 - Step-ups |
|
4 x 5 - Heal-raises |
4 x 5 - Heal-raises |
4 x 5 - Heal-raises |
4 x 5 - Heal-raises |
|
4 x 5 - Rope pole-ups |
4 x 5 - Rope pole-ups |
4 x 5 - Rope pole-ups |
4 x 5 - Rope pole-ups |
|
|
Phase 3 - 4 Weeks |
|
|
|
|
Sunday |
Sunday |
Sunday |
Sunday |
|
4-Nov |
11-Nov |
18-Nov |
25-Nov |
|
Warm-up |
Warm-up |
Warm-up |
Warm-up |
|
Jog 3 laps |
Jog 3 laps |
Jog 3 laps |
Jog 3 laps |
|
5 X High Knees |
5 X High Knees |
5 X High Knees |
5 X High Knees |
|
4 x Build ups 75% |
4 x Build ups 75% |
4 x Build ups 75% |
4 x Build ups 75% |
|
Stretching |
Stretching |
Stretching |
Stretching |
|
Drills |
Drills |
Drills |
Drills |
|
Walkies x 10 |
Walkies x 10 |
Walkies x 10 |
Walkies x 10 |
|
Crash-Pad Vaults x 10 |
Crash-Pad Vaults x 10 |
Crash-Pad Vaults x 10 |
Crash-Pad Vaults x 10 |
|
Vaulting |
Vaulting |
Vaulting |
Vaulting |
|
5 x 3 lefts |
5 x 3 lefts |
5 x 3 lefts |
5 x 3 lefts |
|
7 x 4 lefts |
7 x 4 lefts |
7 x 4 lefts |
7 x 4 lefts |
|
7 x 5 Lefts |
7 x 5 Lefts |
7 x 5 Lefts |
7 x 5 Lefts |
|
7 x 6 lefts |
7 x 6 lefts |
7 x 6 lefts |
7 x 6 lefts |
|
Drills |
Drills |
Drills |
Drills |
|
Stay Downs x 10 |
Stay Downs x 10 |
Stay Downs x 10 |
Stay Downs x 10 |
|
Running |
Running |
Running |
Running |
|
3 x 8L - Lines No Pole |
3 x 8L - Lines No Pole |
3 x 8L - Lines No Pole |
3 x 8L - Lines No Pole |
|
5 x 10L - Lines w/ Pole |
5 x 8L - Lines w/ Pole |
5 x 8L - Lines w/ Pole |
5 x 8L - Lines w/ Pole |
|
Core |
Core |
Core |
Core |
|
Planks -FSB 30 sec x 3 |
Planks -FSB 30 sec x 3 |
Planks -FSB 30 sec x 3 |
Planks -FSB 30 sec x 3 |
|
Hip Raises - 3 x 7 |
Hip Raises - 3 x 7 |
Hip Raises - 3 x 7 |
Hip Raises - 3 x 7 |
|
Lunges - 3 x 7 |
Lunges - 3 x 7 |
Lunges - 3 x 7 |
Lunges - 3 x 7 |
|
Good morn. 3 x 7 |
Good morn. 3 x 7 |
Good morn. 3 x 7 |
Good morn. 3 x 7 |
|
Plyos |
Plyos |
Plyos |
Plyos |
|
Dbl Tuck Jumps 3 x 10 |
Dbl Tuck Jumps 3 x 10 |
Dbl Tuck Jumps 3 x 10 |
Dbl Tuck Jumps 3 x 10 |
|
Hrdl Jmps 3 x 10 |
Hrdl Jmps 3 x 10 |
Hrdl Jmps 3 x 10 |
Hrdl Jmps 3 x 10 |
|
Depth Jmps 3 x 10 |
Depth Jmps 3 x 10 |
Depth Jmps 3 x 10 |
Depth Jmps 3 x 10 |
|
PV Circuit |
PV Circuit |
PV Circuit |
PV Circuit |
|
3 x 7 - Dips |
3 x 7 - Dips |
3 x 7 - Dips |
3 x 7 - Dips |
|
3 x 7 - Static Bubka's |
3 x 7 - Static Bubka's |
3 x 7 - Static Bubka's |
3 x 7 - Static Bubka's |
|
3 x 7 - Pull-ups |
3 x 7 - Pull-ups |
3 x 7 - Pull-ups |
3 x 7 - Pull-ups |
|
3 x 7 - Push-ups |
3 x 7 - Push-ups |
3 x 7 - Push-ups |
3 x 7 - Push-ups |
|
3 x 7 - Hand Stand Push-ups |
3 x 7 - Hand Stand Push-ups |
3 x 7 - Hand Stand Push-ups |
3 x 7 - Hand Stand Push-ups |
|
3 x 7 - Wall-Pole |
3 x 7 - Wall-Pole |
3 x 7 - Wall-Pole |
3 x 7 - Wall-Pole |
|
3 x 7 - Elevators |
3 x 7 - Elevators |
3 x 7 - Elevators |
3 x 7 - Elevators |
|
3 x 7 - Step-ups |
3 x 7 - Step-ups |
3 x 7 - Step-ups |
3 x 7 - Step-ups |
|
3 x 7 - Heal-raises |
3 x 7 - Heal-raises |
3 x 7 - Heal-raises |
3 x 7 - Heal-raises |
|
3 x 5 - Rope pole-ups |
3 x 5 - Rope pole-ups |
3 x 5 - Rope pole-ups |
4 x 5 - Rope pole-ups |
|
|
Phase 4 - 3 Weeks |
|
|
|
Sunday |
Sunday |
Sunday |
|
2-Dec |
9-Dec |
16-Dec |
|
Warm-up |
Warm-up |
Warm-up |
|
Jog 3 laps |
Jog 3 laps |
Jog 3 laps |
|
6 X High Knees |
6 X High Knees |
6 X High Knees |
|
5 x Build ups 75% |
5 x Build ups 75% |
5 x Build ups 75% |
|
Stretching |
Stretching |
Stretching |
|
Drills |
Drills |
Drills |
|
Walkies x 10 |
Walkies x 10 |
Walkies x 10 |
|
Crash-Pad Vaults x 5 |
Crash-Pad Vaults x 5 |
Crash-Pad Vaults x 5 |
|
Vaulting |
Vaulting |
Vaulting |
|
5 x 4 lefts |
5 x 4 lefts |
5 x 4 lefts |
|
5 x 5 lefts |
5 x 5 lefts |
5 x 5 lefts |
|
5 x 6 Lefts |
5 x 6 Lefts |
5 x 6 Lefts |
|
5 x 7 Lefts |
5 x 7 Lefts |
5 x 7 Lefts |
|
Drills |
Drills |
Drills |
|
Jump-offs x 10 |
Jump-offs x 10 |
Jump-offs x 10 |
|
Running |
Running |
Running |
|
Sliders/no box 3x5L |
Sliders/no box 3x5L |
Sliders/no box 3x5L |
|
Sliders 4x6L, 5x7L, 6x8L |
Sliders 4x6L, 5x7L, 6x8L |
Sliders 4x6L, 5x7L, 6x8L |
|
Core |
Core |
Core |
|
Planks -FSB 40 sec x 3 |
Planks -FSB 40 sec x 3 |
Planks -FSB 40 sec x 3 |
|
Hip Raises - 4 x 7 |
Hip Raises - 4 x 7 |
Hip Raises - 4 x 7 |
|
Lunges - 4 x 7 |
Lunges - 4 x 7 |
Lunges - 4 x 7 |
|
Good morn. 4 x 7 |
Good morn. 4 x 7 |
Good morn. 4 x 7 |
|
Plyos |
Plyos |
Plyos |
|
Skip/Bound 3 x 10 |
Skip/Bound 3 x 10 |
Skip/Bound 3 x 10 |
|
Hrdl Jmps 3 x 10 |
Hrdl Jmps 3 x 10 |
Hrdl Jmps 3 x 10 |
|
Depth Jmps 3 x 10 |
Depth Jmps 3 x 10 |
Depth Jmps 3 x 10 |
|
PV Circuit |
PV Circuit |
PV Circuit |
|
4 x 7 - Dips |
4 x 7 - Dips |
4 x 7 - Dips |
|
4 x 7 - Static Bubka's |
4 x 7 - Static Bubka's |
4 x 7 - Static Bubka's |
|
4 x 7 - Pull-ups |
4 x 7 - Pull-ups |
4 x 7 - Pull-ups |
|
4 x 7 - Push-ups |
4 x 7 - Push-ups |
4 x 7 - Push-ups |
|
4 x 7 - Hand Stand Push-ups |
4 x 7 - Hand Stand Push-ups |
4 x 7 - Hand Stand Push-ups |
|
4 x 7 - Wall-Pole |
4 x 7 - Wall-Pole |
4 x 7 - Wall-Pole |
|
4 x 7 - Elevators |
4 x 7 - Elevators |
4 x 7 - Elevators |
|
4 x 7 - Step-ups |
4 x 7 - Step-ups |
4 x 7 - Step-ups |
|
4 x7 - Heal-raises |
4 x 7 - Heal-raises |
4 x 7 - Heal-raises |
|
4 x 5 - Rope pole-ups |
4 x 5 - Rope pole-ups |
4 x 5 - Rope pole-ups |
|