PROGRAMME OVERVIEW

PROGRAMME OVERVIEW

To obtain the best results with Fit for the Pitch, read the following information.

WARM-UPS AND WORKOUTS

There are two warm-ups and eight workouts included in this programme.

WARM-UPS

Both warm-ups will take approximately 3 minutes. You will do a variety of mobility exercises, focusing on different muscle groups in the body.

Warm-up 1 can all be done standing.

Warm-up 2 will need a comfortable surface to lie on.

Do either warm-up 1 or warm-up 2 before every training session and match. You may also do either one before each workout in this programme.

WORKOUTS

Each workout will take 10-15 minutes.

They must be done in order as they get harder as you progress.

Technique is more important than time and speed taken.

Exercise barefoot or in socks where possible. This will help strengthen foot muscles, improve balance and stability, encourage natural movement, help grip strength and may prevent injury from improper footwear.

EQUIPMENT

To get maximum results, you will need some basic equipment. These will be noted in each workout. You should be able to use items from home or outside, for most sessions.

They include:

  • Step box, stable stool or bottom stair/step

  • Chair, sofa, bench or box

  • Long resistance band (medium weight is ideal - see below notes on where to purchase)

  • Mini band (medium weight is ideal - see below notes on where to purchase)

  • Mat, rug or something soft to lie on

  • Pole, broomstick or bar

  • Water bottle to keep hydrated

  • Free weights (optional) such as dumbbells, kettlebells or weights bar

EQUIPMENT PURCHASES

Amazon and Ebay supply a variety of resistance and mini bands. Alternatively, some sports stores such as Decathlon and Sports Direct will stock them. If you want to progress your strength training, you can also buy dumbbells and kettlebells online or from these stores.

NUTRITION

When following nutrition guidance, we are all programmed differently. ‘Fit for the Pitch’ is tailored so you choose what works for you.

You will have two options:

  • Option 1: Follow a set meal plan for each week, throughout the 4-week programme.

  • Option 2: Create your own meals, selecting from the list of ideas provided. Do note, these are only ideas and there are many more foods you can pick from each group.