Hi Daniel, due to your good aerobic scores I would put you into a speed focus group if you were being trained by me, I would focus on more power strength work in the gym as well, if you can get a few mates together and play the anaerobic games your team will be way ahead of the rest as I believe that this is a major point of difference in training, if not do 2 repeated speed sessions:
Speed Group
2 x Speed (do different for each session)
Dynamic warm up drills for 10 – 15 minutes
Ladders: forward & lateral series
Hurdles: lateral series, march, skip, run 10m accelerate out
Plyometric
Select 2 drills and do 75 foot contacts
1. Bounding x 40m
2. Power Skip x 40m
3. Single leg hop L to 22m R to 50m repeat with reverse distances
4. Power Jumps
5. Vertical Tuck jumps
6. Single leg rebound vertical jumps
Agility
Select 3 drills from the sheet and do 10 minutes of these walk back recoveries between each repetition
Acceleration
Accelerations from different starts 20 metres maximum distance for 10 minutes:
3 point stance
lying on chest
lying on back
lying on back roll to left and roll to right
hurdle jump & go
standing facing opposite direction
chip kick regather then go
grubber kick regather and go
Maximal Velocity
Select 2 drills from this list and do for 15 minutes
Flying 28’s – build for 22m and then sprint maximally to the half way line
In & Outs – hard for 20m easy for 10m hard for 20 easy for 10
Change of direction cut – sprint hard for 30m hard cut diagonal for 10m then hard cut off other foot to straighten for another 30m
Straight sprints – 40m, 50m, 60m, 78m or 5m, 10m, 15m, 22m, 30m, 35m
Static Stretch for 15 minutes to conclude workout
1 x Anaerobic Games
3 x 15 minute games
One Touch
Best played across the field 50m line to try line being sidelines, both teams start on the sidelines (now try lines) one in possession the other being defenders, normal touch rules apply attackers only get one play when touched they all have to sprint back to their respective try line before they can push up in D, the new attacking team must pass once from the breakdown and then play continues in same fashion. Upon a try being scored the scoring team stays in possession and both teams swap side and restart from the try lines.
Drop Off Touch
Normal touch rules apply, other than when a person makes a touch he has to sprint around his own goal posts before being eligible to be on D again, attacking team gets 6 touches, no kicking is allowed.
Cone Ball
Field set up with cones on the junction of the 22m both ends and the 50m lines with the 5 m lines, this is when you are playing on the full field playing across the field. Scoring is as follows if you run the ball in and put it down on a cone 5 points, if you score other than putting the ball on a cone 3 points and if you receive a grubber kick in the scoring area you get 1 point. Ball must be passed backwards at all times, you get 2 touches and then have to hand the ball over, you can grubber to yourself and to another players once per possession.
2 x Repeated Speed
Session 1: Sprint 50m then slow down and walk to other end of the field, turn and go again x 20; 10 x ½ Gasser every 60 seconds try and keep each run under 30 seconds(start lying face down chin on sideline get up sprint to the other side of the field, go down to ground get up and sprint back to start)
Session 2 : 200m in 40 seconds rest 20 seconds then 100m in 20 seconds rest 40 seconds x 10
I will post the strength power workout later today, cheers, ash