Warm Up And Sprints
Start off with a warm up by jogging round the oval, this should be a nice steady pace. When you get back to your training area perform 10 squats and 10 push ups followed by 20 star jumps, by now you should be feeling warm enough.
Shuttle runs are great as they be performed anywhere with a bit of room. Put some markers out in line vertically (these could just be an item of clothing or drink bottles etc). Set them out 10 – 15 meters apart there should be 3 of them, run to the first marker as fast as you can then run back, run to the second marker then run back to the start, run to the last marker then run back to the start. Now do it in reverse order so run to the last marker first. You should finish when you have ran to each marker.
Circuit And 2 Laps Around The Oval
After your shuttle run complete a body weight circuit or if you have equipment to use like bands or medicine balls this will be great time to use them. Start of by doing 10 normal push ups, 20 body weight squats or if you have a ball squat and press above your head, 50 mountain climbers, 20 medicine ball slams, if you don’t have a ball 20 skater hops are fine, finish by doing 6 normal push ups, 6 close push ups and 6 wide push ups. If you want to add more reps to these you can.
To finish off aim for 2 laps of the oval and then have a stretch and cool down.