Cycle 4 cont …			Cycle 5
7.8.11	14.8.11	21.8.11	28.8.11
Warm Up	Warm Up	Warm Up	Warm Up
15 mins easy	13 mins easy	20 mins easy	15 mins easy
Exercise stations	Steps & ramp	Shuttles mixed	Mixed warm up
	6 x repeats	Sprint Shuttles	exercises
Main set	Main set	Main set	Main set
"Ice Hockey Special"	"Mean Shuttles"	"The Bleep test"	"Quick 300s"
4 x 100	6 x 100		10 x 300m
4 x 150	2 mins rest
4 x 200	6 x 150
4 x 150	2 mins rest
4 x 100	8 x 200
1.5 min rest	1min rest		1.5 min rest
between repeats	between repeats		between repeats
Warm down	Warm down	Warm down	Warm down
10mins easy	10mins easy	10mins easy	10mins easy
Stretch	Stretch	Stretch	Stretch