Off-season Speed & conditioning program
Train the Off-Season. Own the Preason.
An 8-week, comprehensive off-season block for athletes aged 13+ looking to improve speed, change of direction and conditioning, built for AFL, League, Rugby Union and Soccer athletes.
Off-season is where preseason form is quietly won or lost.
Most athletes do a bit of running over the break. Then preseason hits, testing starts, and the gap shows up fast. Not because anyone stopped wanting it, but because the training wasn't structured, personalised, or building the speed and engine preseason demands.
The athletes who come back faster and with a bigger tank are training with a plan built around their own numbers, not guesswork. That's what this program is built on.
This is an 8-week off-season program combining coached speed, top end speed and change of direction training with conditioning built around your own fitness level, tested at the start to set pace and intensity. Conditioning is personalised to you, speed and agility are coached as a group, so every week builds real speed and real conditioning, not tired kilometres.
Across 8 weeks, the program sharpens your acceleration, top end speed and change of direction while building your aerobic base first, then layering in repeat-effort and match-intensity conditioning, the qualities that separate "fit" from "still firing in the last quarter" at preseason trials.
What You’ll get
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Initial Performance Testing
0–20m acceleration, 20m flying sprint, 505 agility & 2km aerobic assessment.
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Comprehensive running & sprint Analysis
Detailed analysis to identify technical strengths and key areas for improvement.
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Coached Speed & Agility Training:
Group-based acceleration, change of direction and agility coaching.
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Individualised Conditioning Program
Your own fitness numbers used to set pace and intensity, building from aerobic base into repeat-effort and match-intensity conditioning, so it's personalised even within the group setting.
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End-of-Program Retesting & Review
Reassess key performance measures, track improvements and identify future priorities.
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Optional Gym Programming
Individualised strength and power programming available as an add-on
Program details
20th October - 10th December
Kingsway
Ages 13+
2 coached sessions per week
Tuesday & Thursday evenings
Sessions run for 60-75 minutes
Who is it for?
Ideal for field and court sport athletes and other athletes wanting to use their off-season to improve acceleration, maximum speed, running mechanics, efficiency and conditioning through structured program.