Fitness Programme


We have developed the fitness programme alongside experts with knowledge in athlete performance and disability inclusion.

Participants will focus on four elements (power, speed, strength, and endurance) for a six-week period with the aim of increasing overall performance when the season starts.

The programme requires limited equipment and facilities and can be done at home, in the garden or in a playing field. Downloadable programmes will be available each week, which will include a video demonstration of each exercise and, where suitable, will have easier or harder options depending on ability.

We want to allow a large spectrum of abilities to participate so additionally, we have specialist adaptations of exercises to help learners with a disability to participate in the programme.

Please download the weekly fitness programmes below

Fitness Programme- Week One

Fitness Programme- Week Two

Please note: to access the video demonstrations, internet connection will be needed.

Fitness Test

Participants can monitor their progression pre and post programme using the four fitness test demos below:

Fitness Programme Fitness Tests

All participants who submit both their pre and post fitness tests will be put into a random prize draw, with multiple prizes up for grabs.

Please submit your initial fitness tests here, by Monday 28 September. (Submissions will be taken from 17-28 September)

Please submit your final fitness tests here, by Monday 9 November. (Submissions will be taken from 2- 9 November)

Participation Risk and Injury Statement

AoC Sport (including those working on our behalf) strongly recommends that you consult with your doctor before beginning any exercise programme. You should be in good physical condition and be able to participate in any exercise. AoC Sport is not a licensed medical care provider and we have no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise programme, there is the possibility of physical injury. If you engage in this exercise or all elements of a programme you agree that you do so at your own risk and you are voluntarily participating in these activities, as well as assuming all risk of injury to yourself. In doing so, you agree to release and discharge AoC Sport from any and all claims or causes of action, known or unknown, arising out of the use of this guidance.