As footy season winds down, many players are transitioning into their off-season training. This is a crucial period for making improvements and building fitness for the next season. For field sports like AFL, aerobic fitness plays a key role, and many teams use the 2km time trial to assess players' aerobic levels.
With that in mind, here’s one of my favourite workouts to help improve your 2km time trial. This session is best incorporated into a weekly schedule that also includes longer runs (3-5km) and strength work to boost running economy and stability.
Why This Workout?
In 2018, Jacob Kennerley, drafted by Geelong, set an AFL combine record by completing the 2km time trial in 6 minutes and 4 seconds. Whether you’re aiming for this elite level or simply looking to improve your 2km time and impress your coach, this workout is designed to help you achieve your goal.
Warm-Up: Preparing Your Body
Start with a thorough warm-up to activate your muscles and prevent injury:
Theraband Glute Activation:
Clams: 2×10 each side
Banded Hip Thrusts: 2×15
General Active Stretches:
Focus on stretching your ankles, calves, hamstrings, quads, hips, glutes, back, and shoulders.
Running Drills: Enhance Your Technique
Incorporate the following running drills to improve your running form and efficiency:
A Skip: 3x20m (with walk-back recovery)
Figure Four: 3x30m (with walk-back recovery)
Strides: 5x100m (with walk-back recovery)
The Main Workout: Speed Endurance
This workout is designed to condition your body to run faster than you’re used to:
10x200m sprints
After each 200m sprint, take a 200m walk or slow jog for recovery.
Goal:
Aim to complete each 200m rep about 2-3 seconds faster than your target 2km time.
Example Breakdown
Target 2km Time: 6:04 minutes
This means your average time per 200m is 36.4 seconds (6:04/10).
Therefore, aim to complete each 200m sprint in 33.4 seconds.
Workout Variations: Push Your Limits
Once you’ve mastered hitting your target times with 200m walking recovery, you can increase the challenge by experimenting with different recovery distances:
Reduce Recovery: Shorten your walk to 100m between reps while maintaining the same target time.
Test Your Limits: If you want to push even further, reduce the recovery to a 50m walk between reps. However, if you’re unable to maintain your target times you will need to adjust back the rest breaks so you don't change the focus of the session.
Final Thoughts: Try It Out!
This workout is designed to help you improve your 2km time trial performance. Consistency is key—stick with the program, adjust as necessary, and watch your times improve. Give it a go and good luck!
If you are eager to explore how working with a strength and conditioning coach can help transform your performance contact Coach Dave at +61426205277 or dave@masterscoaching.com.au
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