Hi Luke, with 8 weeks to go, I would be concentrating on integrating speed work into game specific work as well, say ball in hand chase drills are particularly good, one we do regularly is in 3’s, a defender on the 22 metre line a pairt of players on the goal line facing the same way, front player has the ball he is held by the jersey at hip level by his partner (or use a sprint harness if you have access to such) the back man gives enough resistance so that the front man has to lean into the sprint and drive with legs and free arm he releases him after 5 – 10 metres of resisted running and then the defender pushes up, the player with the ball draws and passes on the defender releasing the trailing runner (the original resistor) and then both turn and try and run him down before he gets out to the half way line.
Plyometric work: 4 x 50 metre bound with walk through to far end, 4 x 22m double leg jumps then sprint to the half way line walk to far end, if you have a high hurdle then a single hurdle jump and then sprint out 30 metres walk slowly back repeat x 6
Here are 2 examples of speed workouts I would do with you:
Session 1:
Full Movement Warm up 10 minutes
Ladders – forward series
Hurdles – 2 x march, 2 x skip, 2 x run 10m accelerate
Plyos – choose 2 from below
10 x MB throw sprint 30 m
Double leg jumps 5 x 5 10m sprint
Repeat hurdle jumps 5 x 5 10m sprint
Alactate Power
2 x 4 x 20m build 30m fly
Session 2:
Full Movement Warm up 10 minutes
Ladders – lateral series
Hurdles – lateral series
Harnesses – lateral series release
Plyos choose 2 of below
double leg jumps 5 x 5 sprint
low hurdle jumps 5 x 5 sprint
Power Skip 5 x 40m, 4 x 50m Bound
Max. Velocity choose one based on how you are feeling
6 x 30m
6 x 40m
6 x 50m
As per Tabata exercise choices it is probably easier to go to you tube or google up the exercise and then you will have a video reference of the movement, we will finish a session with 8 – 10 x 20 seconds work/10 seconds rest, cheers, hope it helps, ashley