Wednesday, December 29, 2010

Facebook Fan Page

We are currently creating a Kingborough Lions United Soccer Club fan page on Facebook.

The page will keep you all updated and work in conjunction with this blog to provide the latest up to the minute news on all things Kingborough Lions. If you wish to contribute please contact us or post news yourself on the fan page.

The fan page will be launched before pre-season commences in the first week of January.

Hopefully we can have a lot of contributors so we provide a range of news throughout the whole club.

Don't forget to "Like" us once we launch the page in the coming days.

Tuesday, December 28, 2010

It's back! Our Most Challenging Lower Body Strength Circuit

That's right, it's back! The Killer Quad Circuit is one I designed for a pre-season training in 2009.

The circuit has 6 exercises and each player partners up with a team mate. It's an interval based strength workout which is great for maintaining a high intensity and using the same energy requirements used in our sport. While one player works for 30 seconds the other player rests before they move on to the next exercise.

We mix it up between a resistance exercise and a running exercise to keep the legs working but also give them break from the pure strength and plyometrics exercises.



1. Diamond Shuttles – Mark a diamond with 4 markers. Run forwards and touch the cone, travel backwards to the bottom cone, and travel back to the middle then move laterally to each side marker.



2. Plyometric Lunges – Do a split lunge and as you come up jump as high as you can. Before you come back to the ground alternate legs and complete the lunge on the opposite side. Keep it quality and controlled throughout with a focus on vertical power.



3. Box run – Set up a box with 4 cones 3m apart from each other. Run forwards to the first cone. Side step to the next cone, run backwards to the next cone and travel sideways to the start.


4. Burpees – Start at the top of a push up position, kick both feet up towards your hands and then explode up into the air. Once you land put your hands to the ground first and then kick you feet back to make the push up position you started in.


5. Shuttles – Set 5 cones in a straight line, one at 0m (start) 5m, 10m, 15m and 20m. Run forwards to the cone, touch it and then run backwards. Start with 5m and work your way to 20m


6. Squat Jumps – Complete a squat, once you hit a good 90 degree angle with your legs, explode up and jump as high as you can with your arms above your head.


Repeat three times for a total of roughly 20 minutes.

This is a good session to do as a change up to your normal lower body workout or instead of a typical cardio session.

But expect to have some sore legs for the next day or two. Trust me on this one and i could find 30 odd people to back me up from the 1 session in pre-season 2009.

Men's Pre-season Training

Pre-Season Training re-commences Tuesday 4th January @ 6:30pm Lightwood Park Ground 3 and will be each Tuesday and Thursday evenings thereafter. All players are welcome. 


Chel will be taking the players for pre-season strength and conditioning and can also offer guidance for injured players and alternative programs.  


For further details please contact:
Seniors -  Geoff Freeman 0428 295 426 or Tim Dale 0407 664 182
Reserves -  Mick Trotter 0417 872 119
Under 19 - Phil Cooper 0409 798 959



Ryan Bevan clears ahead of Ex-Glenorchy player, James Sherman.
Photo by Jason Wicks

Women's Pre-season Training

The Club has appointed former Matilda's player Rosemary Wells as Senior Womens Coach for 2011 and Martin Dunnington as Reserve Coach. 


Training re-commences Monday 3rd January at Lightwood Park Ground 3 at 6:30pm and each Monday\Wednesday thereafter. 


For further info please contact: 


Rosemary 0410 842 095


Martin 0427 586 651