Land based training

DownloadBenchmarking Exercise Test (PDF) 175.4 KB

A range of exercises for you to measure your fitness and performance, with example videos to help. Use it to benchmark your fitness, then repeat every 4 weeks to measure your progress.

DownloadWarm Up A (PDF) 164.2 KB

Two warm-up programmes, depending on your squad, with timings and example videos to watch.

For Cool Down programmes, here are two links: a 5 minute one and a 12 minute one.