[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-347527-105":3,"doc-detail-347527-en":81,"detail-sidebar-cat-0-en-105":98},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":74,"head_meta":76,"extra_data":78,"updated_unix":80},105,"en","dual-performance-afl-mini-pre-season-program-week-1-3-days","Dual Performance - AFL Mini Pre Season Program - Week 1 - 3 Days","","AFL Mini Pre Season Program (Week 1, 3 Days) outlines training for amateur to elite players to maintain or build game-specific strength and fitness during an extended break or lead-up to the season. The week combines structured conditioning sessions with mobility circuits and specified warm-up parts, supported by drills for distances, sets, reps, and rest times. Strength work targets lower and upper body with detailed exercise cues, while the program notes it excludes injury-prevention, speed/agility, cross training, and core routines.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/document/","Document",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/document/healthcare/","Healthcare",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/document/dual-performance-afl-mini-pre-season-program-week-1-3-days/347527/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/dual-performance-afl-mini-pre-season-program-week-1-3-days/347527.png","ImageObject",300,407,{"name":42,"@type":43},"McQueen","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-10-23","2026-09-22",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",11,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"What is the purpose of the AFL Mini Pre Season Week 1 program?","Question",{"text":63,"@type":64},"To maintain or develop game-specific strength and fitness during an extended break or in the lead-up to a season.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"What training components are included and excluded?",{"text":68,"@type":64},"Included are drills and exercises with warm-ups, mobility circuits, and strength sessions. The program does not include injury-prevention exercises, speed and agility work, cross training, or core training.",{"name":70,"@type":61,"acceptedAnswer":71},"How is the Week 1 training organized across the 3 days?",{"text":72,"@type":64},"Each day is structured with conditioning (warm-up parts and mobility) and then a strength focus, with Day 1 emphasizing lower body, Day 2 upper body, and Day 3 starting with conditioning.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},347527,1790660729,{"code":4,"msg":82,"data":83},"success",{"doc_id":79,"user_id":84,"nickname":42,"user_avatar":85,"doc_module":4,"category_id":86,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":87,"file_id":88,"file_url":89,"file_type":90,"file_size":91,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":86,"language":92,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":93,"faqs":94,"seo_title":95,"seo_description":12,"update_tm":96,"read_time":97},5909890329169,"https://ap-avatar.wpscdn.com/davatar_9964176cb1d06d4a9deccf72a44ae3dc",7,"AFL MINI PRE SEASON  \nPROGRAM AFL MINI PRE SEASON  \nPROGRAM  \nWEEK 1  \n3 DAYS  \nDU AL PERF ORMANCE  \nABOUT  \nTHIS PROGRAM IS DESIGNED FOR AMATEUR TO  \nELITE PLAYERS TO MAINTAIN OR DEVELOP GAME SPECIFIC STRENGTH AND FITNESS OVER AN EXTENDED BREAK OR DURING THE LEAD UP TO A SEASON .  \nTHE TRAINING INCLUDES DRILLS AND EXERCISES THAT HAVE SUCCESSFULLY BEEN IMPLEMENTED AS PART OF ELITE AFL PRE SEASON TRAINING SESSIONS . THIS PROGRAM DOES NOT INCLUDE ANY INJURY PREVENTION EXERCISES, SPEED AND AGILITY, CROSS TRAINING OR CORE.  \nIF YOU’D LIKE A HOLISTIC INDIVIDUALISED PROGRAM SPECIFIC TO YOUR NEEDS OR TO PURCHASE THE FULL 3 WEEK PROGRAM, HEAD TO OUR WEBSITE DUALPERFORMANCE . COM .AU OR GET IN TOUCH  \nWITH US AT INFO@DUALPERFORMANCE . COM .AU  \nDISTANCES IN THIS PROGRAM ARE ESTIMATES  \nONLY . IT’S RECOMMENDED THAT STRENGTH AND CONDITIONING SESSIONS ARE COMPLETED FOLLOWING ANY FOOTBALL OR SKILL TRAINING .  \nIF YOU ARE UNSURE OF ANY EXERCISES WE RECOMMEND SEARCHING YOUTUBE OR GETTING  \nIN TOUCH VIA EMAIL . VIDEOS OF OUR WARM UP EXERCISES ARE ALSO AVAILABLE ON INSTAGRAM .  \n0 2  \nWEEK 1  \nWEEK 1 - DAY 1  \nCONDITIONING   \nWARM UP PART 1  \n2 X (5M WALKING QUAD STRETCH, 5M ARABESQUE WALK )  \n2 X (10M A SK IP, 10M WALK LUNGE )  \n2 X (10M A RUN, 10M WALKING GROUND SWEEPS)  \n2 X (10M TAKE OFFS, 10M POGOS)  \nMOBILITY CIRCUIT  \nCALF PUMPS X 10, WORLDS GREATEST X 4 E /S, SCORPIONS X 10, COBRA STRETCH 2 X 20 SEC, CHILDS POSE 2 X 20 SEC, WIPERS X 10, BACK ROLLS X 10, TOE TOUCHES X 10, HAMSTRING FLICKS X 10  \nWARM UP PART 2  \n2 X 10M CARRIOCA  \n10M SIDE SHUFFLE TO SU MO SQUAT 10M HOP AND HOLD,  \n2 X 20M ACCELERATION WITH WALK BACK 30M STRIDE AT 70%  \n4 WAY LEG SWINGS X 10 EACH WAY 30M STRIDE AT 80%  \n\n| DRILLS | SETS | REPS | REST | EXPLANATION |  | DISTANCE |\n| --- | --- | --- | --- | --- | --- | --- |\n| 60M STRIDES (BUILD TO 80% MAX SPEED) | 2 | 6 | WALK RECOVERY | STRIDE 60M, WALK 10M OUT AND\u003Cbr>BACK IN BETWEEN EFFORTS . |  | 1, 200 |\n| 60 SEC JOG/\u003Cbr>30 SEC WALK | 2 | 4 | WALK RECOVERY | JOG AT A COMFORTABLE PACE COMBINED\u003Cbr>WITH A B RISK WALK . |  | 2 ,300 |\n| *2 MIN REST BETWEEN DRILLS |  |  |  |  | SESSION TOTAL | 3500M |\n\nSTRENGTH (LOWER BODY)   \nWARM UP  \nA ) OVERHEAD SQUAT WITH POLE 2 X 6  \nB) BODY WEIGHT SINGLE LEG SQUAT TO BOX 2 X 6 E /S  \nC) SINGLE LEG ARABESQUE BALANCE 2 X 20SEC E /S  \n\n| DRILLS | SETS | REPS | REST | EXPLANATION |\n| --- | --- | --- | --- | --- |\n| 1A ) BOX SQUAT | 3 | 6 | 60 SEC | CHOOSE A BOX THAT ’S APPROPRIATE FOR YOUR HEIGHT. 4 5CM IS A GOOD STARTING POINT. SQUAT DOWN TO TH E BOX , DON’T S IT O N IT, JUST TOUCH IT WITH YOUR BOTTOM AND RETURN TO START POSITION . |\n| 1B) HIP THRUSTER | 3 | 6 | 90 SEC | BAR ACROSS WAIST, SHOULDERS ON BENCH . QUICKLY BRIDGE UP UNTIL HIPS ARE IN LINE WITH SHOULDERS . SLOWLY LOWER . |\n| 2 A ) SL DUMB ELL BULGARIAN SQUAT | 2 | 6 E /S | 60 SEC | ENSURE THE BACK KNEE DROPS STRAIGHT DOWN UNTIL\u003Cbr>IT ’S ABOUT 10CM FROM THE GROUND. |\n| 2B) ROMANIAN DEAD LIFT | 3 | 6 | 60 SEC | ENSURE BAR TRAVELS ALONG THIGH UNTIL JUST BELOW\u003Cbr>THE KNEE . RETURN TO START POSITION . |\n| 2C) NORDIC\u003Cbr>HAMSTRING | 2 | 6 | 60 SEC | PARTNER MUST HOLD FEET DOWN . ENSURE SHOULDERS,\u003Cbr>HIPS AND KNEES STAY IN ONE STRAIGHT LINE . |\n\nDUAL PERFORMANCE - AFL MINI PRE SEASON PROGRAM 04  \nWEEK 1 - DAY 2  \nCONDITIONING   \nWARM UP PART 1  \n2 X (5M WALKING QUAD STRETCH, 5M ARABESQUE WALK )  \n2 X (10M A SK IP, 10M WALK LUNGE )  \n2 X (10M A RUN, 10M WALKING GROUND SWEEPS)  \n2 X (10M TAKE OFFS, 10M POGOS)  \nMOBILITY CIRCUIT  \nCALF PUMPS X 10, WORLDS GREATEST X 4 E /S, SCORPIONS X 10, COBRA STRETCH 2 X 20 SEC, CHILDS POSE 2 X 20 SEC, WIPERS X 10, BACK ROLLS X 10, TOE TOUCHES X 10, HAMSTRING FLICKS X 10  \nWARM UP PART 2  \n2 X 10M CARRIOCA  \n10M SIDE SHUFFLE TO SU MO SQUAT 10M HOP AND HOLD,  \n2 X 20M ACCELERATION WITH WALK BACK 30M STRIDE AT 70%  \n4 WAY LEG SWINGS X 10 EACH WAY 30M STRIDE AT 80%  \n\n| DRILLS | SETS | REPS | REST | EXPLANATION | DISTANCE |\n| --- | --- | --- | --- | --- | --- |\n| 60M STRIDES (BUILD TO 80% MAX SPEED) | 2 ","cbCaialxEvgU1fsC","https://ap.wps.com/l/cbCaialxEvgU1fsC","pdf",442543,"English","# Week 1 - Day 1\n## Conditioning\n## Strength (Lower Body)\n# Week 1 - Day 2\n## Conditioning\n## Strength (Upper Body)\n# Week 1 - Day 3\n## Conditioning","[{\"question\":\"What is the purpose of the AFL Mini Pre Season Week 1 program?\",\"answer\":\"To maintain or develop game-specific strength and fitness during an extended break or in the lead-up to a season.\"},{\"question\":\"What training components are included and excluded?\",\"answer\":\"Included are drills and exercises with warm-ups, mobility circuits, and strength sessions. The program does not include injury-prevention exercises, speed and agility work, cross training, or core training.\"},{\"question\":\"How is the Week 1 training organized across the 3 days?\",\"answer\":\"Each day is structured with conditioning (warm-up parts and mobility) and then a strength focus, with Day 1 emphasizing lower body, Day 2 upper body, and Day 3 starting with conditioning.\"}]","Dual Performance - AFL Mini Pre Season Program - Week 1 - 3 Days | PDF",1790067643,18,{"code":4,"msg":82,"data":99},[100,104,108,112,117,122,125,130,135,138,142],{"id":22,"doc_module":4,"doc_module_name":25,"category_name":101,"show_sort_weight":102,"slug":103},"Story & Novel",90,"story-novel",{"id":26,"doc_module":4,"doc_module_name":25,"category_name":105,"show_sort_weight":106,"slug":107},"Literature",80,"literature",{"id":33,"doc_module":4,"doc_module_name":25,"category_name":109,"show_sort_weight":110,"slug":111},"Exam",70,"exam",{"id":113,"doc_module":4,"doc_module_name":25,"category_name":114,"show_sort_weight":115,"slug":116},5,"Comic",60,"comic",{"id":118,"doc_module":4,"doc_module_name":25,"category_name":119,"show_sort_weight":120,"slug":121},6,"Technology",50,"technology",{"id":86,"doc_module":4,"doc_module_name":25,"category_name":29,"show_sort_weight":123,"slug":124},40,"healthcare",{"id":126,"doc_module":4,"doc_module_name":25,"category_name":127,"show_sort_weight":128,"slug":129},8,"Research & Report",30,"research-report",{"id":131,"doc_module":4,"doc_module_name":25,"category_name":132,"show_sort_weight":133,"slug":134},9,"Religion & Spirituality",20,"religion-spirituality",{"id":133,"doc_module":4,"doc_module_name":25,"category_name":136,"show_sort_weight":133,"slug":137},"World Cup","world-cup",{"id":139,"doc_module":4,"doc_module_name":25,"category_name":140,"show_sort_weight":139,"slug":141},10,"Lifestyle","lifestyle",{"id":143,"doc_module":4,"doc_module_name":25,"category_name":144,"show_sort_weight":113,"slug":145},19,"General","general"]