Core Advantage Presents

Summer Training 2020

Hi Eltham College athletes.

Please watch the short video below where our head coach Durham McInnis walks you through the what, why and how of this program and then carefully proceed through the contents of this page making sure to follow the instructions closely.


As with all exercise programs, make sure that you have no underlying injuries or illnesses that may cause you problems. Specifically, if you experience joint pain at any point while doing this program stop immediately.
This website does not constitute specific exercise advice and is for informational purposes only.
If unsure, consult your physician.

Training Resources

Workout Timer App

Available for free on both iOS and Android, the Core Advantage interval timer comes complete with pre-built workouts, instructions on how to complete them and a customisable timer for all your sports specific fitness needs.

The buttons below will take you to the app store where you can download the app.

Training Gear

We have built most of these workouts to be completed anywhere. As long as you have land and gravity you will be able to get a great workout done.

In saying that, a few small pieces of equipment can open up more training options. We recommend the following three pieces in this order. These remain completely optional.

1. Foam roller

Foam rolling is a crucial part of accelerating recovery, maintaining flexibility and reducing injury risk. 5 minutes a day is all it takes. We strongly recommend a foam roller not just for use during this program but as a great tool for all athletes in general.

2. Microband

The Ironedge Microbands are a great tool for every athletes sports bag. Cheap and versatile adding microbands to your warm up, or using them to increase the resistance of your regular exercises is great for added intensity.

3. 41″ Fabric Power Band

The Ironedge 41″ Powerband is a great tool for increasing the variety of strength exercises you can do when access to a gym or free weights is limited. Rowing, loaded push ups, pull aparts, Paloff variations and plenty more make for a full body workout.

Physical Preparation & Warm Up

This warm up consists of three components: Foam rolling for myofascial release, Static stretching for increased mobility and Glute activation for, well, Glute activation.

The videos below provide instructions to performing each component of the routine, while the Core Advantage interval timing app contains a timer for easily running through the stretching routine.

You should aim to complete this full routine a minimum of 5 times per week. It is best to complete all three components prior to training. Ideally foam rolling after training to accelerate your recovery also helps.

NOTE: Never stretch through pain, all stretching should be done gently and should not cause joint, back or sharp muscular pain.

Please download the PDF of Warm Up 2.0 to have a physical copy with you over the summer break.

Foam rolling: 4-5 minutes

Static stretching: 3 minutes

Glute activation: 1 minute

Sports Specific Conditioning

Going for an easy jog through the park might feel nice, but it does not help improve the specific fitness requirements needed for chaotic sports such as netball, basketball, soccer and AFL.

Instead you need to be performing high intensity interval training that mimics the energy system demands, motor patterns and muscle recruitment used during these sports. You can read more about this topic on our blog.

For this we have built five unique workouts that can be done from home or a park/ court (one requires a spin bike); Game Fit, Repeat Sprints, Fartlek training, the T-Drill and 8:12 intervals on a spin bike. You should aim for 2-4 of these workouts per week with 48 hours rest between any sprinting and agility based sessions. Remember to always warm up fully prior to any high intensity training.

Below you will find: video tutorials for each of these workouts, written instructions on how to perform the T-Drill, as well as a dynamic warm up that should be done prior to any running and sprint based session.

Any workout should follow the same 10minute warm up process:

  • Foam rolling 4 mins
  • Stretching 3 mins
  • Glute activation 1 min
  • Dynamic movements 2 mins

NOTE: Always warm up thoroughly prior to any intense training, and do not push through any joint or sharp muscular pain. These workouts will be tough and burn, but they shouldn’t cause injury or pain.

NOTE: These workouts are designed for athletes who are already training and competing in field and court based competition and training on a regular basis. If you have not been sprinting or training recently, these workouts are not recommended for you.

Dynamic Warm Up: 2 minutes

Game Fit

Repeat Sprints


8:12s on a Spin Bike

T Drill Instructions

Key Points

  • Always allow adequate time to warm up before hitting the start button. Our warmup 2.0 can be found here
  • Do not train through any sharp joint or muscular pain. This workout is going to burn and make you want to quit, but it shouldn’t give you any joint based or sharp muscular strain. Train smart and don’t push through injury.
  • Ideally, you’ll do this work out on a court with a level, even floor but over the holidays it can be hard to get access. A soccer pitch, a football field, running track, anything like that will do the job. Just make sure it’s even and check for any potholes before you start.
  • You’ll need 4 cones set up as per the diagram below:
  • You’ll also a need the Core Advantage Interval timer to time your rounds and rest. This can be downloaded for free on both apple and android
  • You’ll be doing 20 seconds of work followed by 20 seconds of rest. This can be set up using the custom button in the app. The number of rounds you do will be dependent on your fitness level. We recommend starting at 6 rounds and working up from there.
  • Drill Instructions:
  1. Starting on the red cone you’ll side shuffle to the left cone and back to the red
  2. Run to the green cone in front of you and backpedal back to the red cone
  3. Side shuffle to the cone on your right and back to the middle
  4. Repeat this movement until the interval timer signals the start of your rest time.

Strength Training

Even a basic bodyweight routine is far better than no strength training at all, so no matter your equipment constraints, in 20-30 minutes once or twice a week you can get a good dose of strength training in to improve your athleticism and resilience.

Below are two videos for two levels of workout based on the equipment you have available to you. Feel free to mix and match from the two workouts if you have some pieces of equipment but not all.

NOTE: Pay close attention to the instructions from the videos. None of these exercises should cause cause joint, back or sharp muscular pain. If you experience pain stop immediately.

Level 1: Bodyweight workout

# Exercise Week 1-2 Week 3-4 Week 5-7
1A Bodyweight Squat 3x 8 reps 4x 10 reps 4x 12 reps
1B Push Up or Half-Half Push Up 3x 5 reps 4x 6-8 reps 4x 8-10 reps
2A Glute Bridges 3x 8 reps 4x 10 reps 4x 12 reps
2B W Raises 3x 10 reps 4x 12 reps 4x 12 reps
3A Hamstring Isometric Bridge 3x 20 secs 3x 30 secs 3x 40 secs
3B Straight Arm Plank 3x 20 secs 3x 30 secs 3x 40 secs
4A Standing Calf Raises (double leg) 3x 15 reps 3x 18 reps 3x 22 reps

Level 2: Bands and bodyweight workout

# Exercise Week 1-2 Week 3-4 Week 5-7
1A Banded Squat 3x 8 reps 4x 10 reps 4x 12 reps
1B Push Up or Half-Half Push Up or Banded Push Up 3x 5 reps 4x 6-8 reps 4x 8-10 reps
2A Banded Glute Bridges 3x 8 reps 4x 10 reps 4x 12 reps
2B Band One Arm Row 3x 10 reps 4x 12 reps 4x 12 reps
3A Hamstring Isometric Bridge 3x 20 secs 3x 30 secs 3x 40 secs
3B Shoulder TapPlank 3x 20 secs 3x 30 secs 3x 40 secs
4A Standing Calf Raises (double & single leg) 3x 15 reps 3x 18 reps 3x 22 reps
4B Reverse Skaters 3x 6 metres 3x 8 metres 3x 10 metres

Weekly Periodisation

The last piece of your holiday training plan is to get the right mix of training across your week. To do this the following guidelines are helpful.

– Always allow 48 hours between strength sessions
– Have at least two days of no running, agility and jumping loads each week
– Have at least two days that are of an easy intensity or complete rest each week (can be the same as the days mentioned in point two)
– Do not complete the same session type (eg: Game Fit, Home Agility) two days in a row

Below are a few suggested weekly schedules based on some specific contexts. You can follow these exactly, or use them as a rough guide to plan your weekly training.

Introduction week (all athletes):

Use the first week to test out the different workouts with short sharp sessions.

Be sure to warm up thoroughly for each workout and don’t go too hard if you are not familiar with these workouts, you would hate to injury yourself in the first week of your summer holidays!

Day Workout 1
Monday Game Fit (1 Quarter)
Tuesday Strength workout
Wednesday Rest Day (Alt: Skills training)
Thursday Repeat Sprints – 20 meters (8m)
Friday Strength workout
Saturday Home agility level 1 (long rest version)
Sunday Rest Day

Ongoing Week Structure

For sports that require a lot of change of direction, acceleration and deceleration loading, Game Fit will form the foundation of your fitness training.

If you have access to a spin bike then adding a couple of short interval workouts with your strength training is a great option, but not essential.

When completing your running workouts avoid doing all sessions on asphalt or concrete, instead a level grassed area like a football oval would be ideal to mix up the stress and not load up your shins and knees too much.

Day Workout 1 Workout 2
Monday Game Fit (3-4 Quarters) Skills training (20 minutes)
Tuesday Strength workout
Wednesday Repeat Sprints – 20 meters (8-12 mins) Skills training (20 minutes)
Thursday Strength workout
Friday Home Agility short rest version + Skills (10 mins) Alt: Fartlek running at a park/oval
Saturday Strength workout
Sunday Rest Day

Putting it all together

Ok so that is a lot of info, but really it is about doing a few things really well.
[1] Do our warmup before every session to keep your muscles supple and your movement skill sharp
[2] Space out your sessions in such a way that your are alternating between running and strength
[3] Build up slowly in both intensity and volume and stop immediately if you are experiencing pain on any of the movements
[4] Don’t let perfect be the enemy of good. Something is always better than nothing. Two runs a week is a lot better than none!
[5] If you do miss a few days just ease back up to your previous intensity.
[6] Enjoy your summer but make sure you put in enough work that you come back in February ready to have a great season.