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Most players do very little between seasons so I always use the first training as a sort of fitness test to base the intensity of the following sessions on.
You can start with intervals where the rest time is 3x the work time. This means that is you do a ball passing exercise where players run through a grid in 10 secs - they can rest 30 secs. You should make a big grid for all groups, or individual grids for each group.
After three series of three runs (let them take a longer rest between series) you should have them count their heartbeat directly after the run and after a minute rest.
Your goal is to raise the intensity of the work but without getting acid in their legs. You will have to learn how the heartrate of the players helps you determine the work:rest ratio's.
I also keep a close eye on how quickly the groups cross the grid. Especially the 9th run in my example is important. Normally this will be slower than the first - the drop-off will give you an idea too.
Give them lots of (active) rest after such a 3x3 interval. Explain to them that can work very hard because they will also get a lot of rest.
At the start of season your team should do the 3x3 interval on a work:rest of 1:1 - mid-season 2:1 even....
After a while you will learn to pay attention to a couple of players who's fitness levels are respresentitive for the team (makes it easier for you)
Do you think this helps? Let me know if you have more questions.....
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Martin, Rugbyhead
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