VAFA Umpires
State League Physical Preparation Program

Session 1 Fartlek

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. 20" on / 40" off 3 x 5' [2']
   ON: 92% OFF: 70%
   

Session 2 Intervals

1. 7-10 minute easy jog

2. Warm up drills (see video in resources)

3. 2x100m strides @ 80% maximum sprint pace

4. 3 x 4' efforts at 92% [2']
   

Session 3 (BL/JC) Steady Run

Aim for a steady, consistent pace across the entire run

Target: 30'

Session 3 Speed

1. 5 minute easy jog

2. Warm up drills (see video in resources) and 3x40m building accelerations

3. Accelerations
   3x20m - from standing start [2']
   3x40m - from 10m jog in [3']

4. Sprint efforts
   2x60m @ 85% maximum sprint speed [4']

5. 10' steady run below 70%

Session 1 Fartlek

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. 30" on / 30" off 3 x 5' [2']
   ON: 92% OFF: 70%
   

Session 2 Intervals

1. 7-10 minute easy jog

2. Warm up drills (see video in resources)

3. 2x100m strides @ 80% maximum sprint pace

4. 4 x 3' efforts at 92% [2']
   

Session 3 (BL/JC) Steady Run

Aim for a steady, consistent pace across the entire run

Target: 30'

Session 3 Speed

1. 5 minute easy jog

2. Warm up drills (see video in resources) and 3x40m building accelerations

3. Accelerations
   3x20m - from standing start [2']
   3x40m - from 10m jog in [3']

4. Sprint efforts
   2x60m @ 85% maximum sprint speed [4']

5. 10' steady run below 70%

Session 1 Fartlek

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. 40" on / 20" off 3 x 5' [2']
   ON: 92% OFF: 70%
   

Session 2 Intervals

1. 7-10 minute easy jog

2. Warm up drills (see video in resources)

3. 2x100m strides @ 85% maximum sprint speed

4. 4' / 3' / 4' / 3' @ 92%
   half effort recovery (ie. 2' after 4' reps, 90" after 3' reps)
   

Session 3 (BL/JC) Steady Run

Aim for a steady, consistent pace across the entire run

Target: 35'

Session 3 Speed

1. 5 minute easy jog

2. Warm up drills (see video in resources) and 3x40m building accelerations

3. Accelerations
   3x30m - from standing start [2']
   3x50m - from 10m jog in [3']

4. Sprint Efforts
   2x80m sprint @ 85% maximum sprint speed [4']

5. 10' steady run

Session 1 Time Trial or Intervals

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. 3x100m strides at 80% maximum sprint speed

4. Josh Hamilton: 2km time trial (send time to TOC)
   Others: 5 x 3' at 94% [2']
   

Session 2 Intervals

1. 7-10 minute easy jog

2. Warm up drills (see video in resources)

4 x 4' at 90% [2']

Session 3 (BL/JC) Steady Run

Aim for a steady, consistent pace across the entire run

Target: 35'

Session 3 Speed

1. 5 minute easy jog

2. Warm up drills (see video in resources) and 3x40m building accelerations

3. Accelerations
   3x30m - from standing start [2']
   3x50m acceleration - from 10m jog in [3']

4. Sprints
   2x80m sprint @ 90% maximum sprint speed[4']

5. 15' steady run

Session 1 Fartlek

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. 40" on / 20" off 3 x 6' [3']
   ON: 98% OFF: 70%

Session 2 Intervals

1. 7-10 minute easy jog

2. Warm up drills (see video in resources)

3. 3x100m strides @ 85% maximum sprint speed

4. 2x4 2' at 96% [90"/3']

Session 3 (BL/JC) Steady Run

Aim for a steady, consistent pace across the entire run

Target: 40'

Session 3 Speed

1. 5 minute easy jog

2. Warm up drills (see video in resources) including 3x40m building accelerations

3. Accelerations
   4x20m - from standing start [2']
   4x40m - from 5m side shuffle in [3']

4. Sprints
   3x60m sprint [4']

5. 15' steady run

Session 1 Fartlek

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. 40" on / 20" off 3 x 6' [3']
   ON: 100% OFF: 70%

Session 2 Interval Pyramid

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. 2x100m strides @ 85% maximum sprint speed

4. 2x (1' / 2' / 3' / 2' / 1) at 94% [half of rep/3']

Session 3 (BL/JC) Steady Run

Aim for a steady, consistent pace across the entire run

Target: 30'

Session 3 Speed

1. 5 minute easy jog

2. Warm up drills (see video in resources) including 3x40m building accelerations

3. Accelerations
   4x20m - from standing start [2']
   4x40m - from 5m side shuffle in [3']

4. Sprints
   3x60m sprint [4']

5. 15' steady run

Session 1 Intervals

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. 4x100m strides @ 85% maximum sprint speed

4. 4 x (90"/60"/30") @ 100% [half rep/2']
   

Session 2 Intervals

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. 3x3 3' 98% [2'/4']

Session 3 (BL/JC) Steady Run

Aim for a steady, consistent pace across the entire run

Target: 45'

RECOVERY WEEK - NO SESSION 3 FOR OTHERS

Session 1 Intervals

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. 2x4 2' @ 100% [90"/3']
   

Session 2 Intervals

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. 2x90"/4x60"/4x15" @ 100%, active recovery of rep duration @ 70%

Session 3 (BL/JC) Steady Run

Aim for a steady, consistent pace across the entire run

Target: 45'

Session 3 Speed

1. 5 minute easy jog

2. Warm up drills (see video in resources) including 3x40m building accelerations

3. Accelerations
   3x20m - diagonal acceleration from 5m side skip [2']

4. Sprints and Change of Direction
   3x60m effort - 10m into change of direction and 50m other way [4']

5. 20' steady run below 70%

Session 1 Intervals

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. 3x4 90" @ 100% [60"/3']
   

Session 2 Intervals

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. 4 x (90"/60"/30") @ 102.5% [half rep/2']
   

Session 3 Speed

1. 5 minute easy jog

2. Warm up drills (see video in resources) including 3x40m building accelerations

3. Accelerations
   3x20m - diagonal acceleration from 5m side skip [2']

4. Sprints and Change of Direction
   3x60m effort - 10m into change of direction and 50m other way [4']

5. 20' steady run below 70%

Session 1 Intervals

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. 2x5 2' @ 102% [90"/3']
   

Session 2 Intervals

1. 5-7 minute easy jog

2. Warm up drills (see video in resources)

3. 1.5km @ 75%

4. 2x8 15" @ 115% [15"]

5. 1.5km @ 75%

Session 3 Speed

1. 5 minute easy jog

2. Warm up drills (see video in resources) including 3x40m building accelerations

3. Accelerations
   3x20m - diagonal acceleration from 5m side skip [2']

4. Sprints and Change of Direction
   3x60m effort - 10m into change of direction and 50m other way [4']

5. 20' steady run below 70%