Unfortunately, we cant have the practice today because of SBL pra tice games happening in Gothia today (5 Sep).

Im aware that this is the second practice we are loosing this week, but I hope that you can understand the difficulty and lack of availible time to have our senior teams ready for the upcoming season.

I will give my best to get us some extra practices with HU19A during the next two weeks.

Thank you for your understanding and patience.

We will not have a practice on the upcoming Wednesday (3 Sep) because we don't have available coach to be with the team while I will be in Varberg on a Div2 game.

Hello everyone,

In the upcoming weeks I will publish lists of players and teams to start the season in August.

Some changes will be made and some players will change teams. The plan is to try and have movement between the teams during the season when there is opportunity for that.

Goal: Improve stamina, strength, agility, and mobility
Schedule: 4 days/week (Mon, Tue, Thu, Fri)
Optional: Wednesday = Light recovery (walk/stretch), Weekend = rest or light shooting

Weekly Focus

• Week 1: Base fitness & form
• Week 2: Volume increase
• Week 3: Intensity & speed
• Week 4: Peak effort & challenge

Each workout is ~45–60 minutes. Split into 3 parts:

1. Warm-up (10 min)
2. Main Workout (30–40 min)
3. Cool Down (5–10 min)

WEEK 1 (Build the Base) Day 1 – Endurance + Strength

• Warm-up jog + dynamic stretches
• Run: 2 km jog (easy pace)
• Bodyweight Circuit x 3 rounds
  • Push-ups – 12
  • Air squats – 20
  • Plank – 30 sec
  • Lunges – 10/leg
  • Sit-ups – 15

Day 2 – Agility & Core

• Warm-up (high knees, butt kicks, side shuffles)
• Agility Ladder or Cone Drills – 4 sets
• Core Circuit x 3 rounds
  • Russian twists – 20
  • Leg raises – 15
  • Plank – 45 sec
  • Bicycle crunches – 20
• Light jog or 1.5 km run to finish

Day 3 – Speed Intervals

• Warm-up + short sprints
• Interval Running
  • 4 x 100m sprint (walk back recovery)
  • 2 x 200m run at 70% effort
• Bodyweight Strength (2 rounds)
  • Diamond push-ups – 10
  • Jump squats – 10
  • Superman hold – 30 sec

Day 4 – Conditioning Circuit

• Dynamic warm-up
• AMRAP 20 min (As Many Rounds As Possible)
  • 5 burpees
  • 10 push-ups
  • 15 squats
  • 20 jumping jacks
• End with 1 km cooldown jog

WEEK 2 – Volume Bump

• Add 1 round to every circuit
• Increase running to:
  • 5 km (Day 1)
  • 6 x 100m sprints (Day 3)
• Add jump rope 3 x 1 min on 2 of the days
• Core planks → 60 seconds

WEEK 3 – Higher Intensity

• Circuits done at faster pace, focus on explosive reps (e.g., clap push-ups, jump lunges)
• Sprint intervals:
  • 8 x 100m + 2 x 400m at 70–80%
• Replace 1 km jog with shuttle sprints (10-20m change of direction)
• Add resistance (backpack with books) for push-ups/squats if safe

WEEK 4 – Peak Challenge

• Test Week (track progress):
  • 5 km run time
  • Max push-ups in 1 min
  • Max plank time
  • 20m shuttle run (beep test style)
• Challenge Circuit (Pick 2 days):
  3–4 rounds:
  • 10 burpees
  • 20 push-ups
  • 30 squats
  • 40 mountain climbers
  • 50 jumping jacks
• Bonus: Add short ball-handling drills at the end of each workout

Tips

• Stay hydrated
• Track results each week
• Prioritize form over speed
• Eat and sleep well for recovery
• If sore, do light stretching or foam rolling on off days

Lag Röd: Simon,  Adriano, Douglas, Shayan, Zayed, Samory, Desmond, Julius, Mahdi.

Lag Svart: Hampus, Hugo, Leo, Aleksa, Thim, Isak, Theo, Adam, Elias.