2014-15 Under 10’s Season

We are happy to be helping you again this season with your fitness. Your coaches have asked us to send you a workout each week that you can do in addition to your training to make sure you stay fit and win all the tournaments this year. All the workouts can be done anywhere and are over with in 30 minutes!

So here we go!

Week 4:

This weeks work is 30 minutes straight. You will need a broom handle or PVC pipe for the overhead squat, otherwise all you need is a bit of space to run.

  • 30 minutes to do as many rounds as possible of: 200m run, 10 push ups, 10 overhead squat.

Pace yourself from that start and make sure your push ups and overhead squats are the best you have ever done.

Enjoy as always!

Week 3:

You have 20 minutes to do as many rounds as possible of: 200m run, 15 push ups, 10 squats.

Learn a bit more about mental toughness in this article from our performance coach Matt Jones

Week 2:

This week is all about running! It is a major factor in your game so we need to make sure we have it dialed in. But remember if you want to run super fast you need to make sure you eat right, check out this article that we have put together to give you all the advice you need on eating better!

  1. Run 600m at a steady pace
  2. Run 600m hard out, rest 2 minutes
  3. Run 400m hard out, rest 1 minute and repeat 3 times
  4. Run 200m hard out, rest 1 minute and repeat 4 times
  5. Run 600m hard out. Compare this time to that of your first effort. We do not want to see more than a 15% variance.

Please note your scores for the parts 2,3,4 and 5 and let us know what they are and we will post these next week.

Good luck!

Name 600m 400m-1 400m-2 400m-3 200m-1 200m-2 200m-3 200m-4 600m
Ioritz Eguileor 3.17 1.57 2.08 2.10 0.55 1.02 1.04 0.55 3.20
Uwais Bheeko 1.30(300m) 2.19 1.45 0 1.05 0 0 0 0
Adam Manuel 6.27 2.16 2.36 2.24 1.11 1.15 1.12 1.20 6.18
Harrison Mitchell 3.58 2.15 2.58 2.59 1.19 1.11 1.28 1.22 4.37
Reece Mitchell 3.18 2.10 2.15 2.27 1.02 1.03 1.06 1.07 3.54
Spencer Mitchell 3.13 2.17 2.20 2.28 0.59 1.12 1.23 1.07 3.44

Week 1:

  • 7 minutes to do as many burpees as possible. Rest 3 minutes
  • 6 minutes to do as many squats as possible. Rest 3 minutes
  • 5 minutes to run as many 20m shuttle sprints as possible. Each 20m covered counts as 1.

Your scores (in the table below) are the total reps for: Burpees, Squats and Sprints.

Name Burpees Squats Sprints Total
Miki O'Connell 76 291 35 402
Julius Timmermans 96 232 36 364
Charlie Gould 64 223 43 330
Ioritz Eguileor 94 144 36 274
Zachary Chinn 100 130 42 272
Reece Mitchell 56 182 25 263
Aadam Manuel 101 142 0 243
Fraser Weissen 50 147 20 217
Jonathan Chinn 40 225 0 265
Spencer Mitchell 40 225 0 265

Just so you are sure what a burpee and what a squat look like please watch these two clips below.


2014 Under 9’s Academy Season

Welcome back to another academy season and a huge congratulations on all of your success on the field over the last season. We have been keeping up to date with everything you have been doing and we are proud to be associated with you guys.

During this summer academy we are looking forward to coming down to a few of your sessions and also giving all of the mums and dads a workout too. Here is a short message from the coaches that will be coming to see you over the next few weeks.

Do not forget to check out the Facebook page by clicking here for images and announcements about the sessions.

Great work in the first session guys! Here are some highlights:

A note from the InnerFight coaches:

2013 Under 8’s Academy seasonExiles under 8s.009

After such a great Off-season Academy, we couldn’t just let you all go away for the Summer and forget all the hard work we had done.  We want you all to stay fit healthy and have fun over the Summer holidays, and so we have put together a little  Summer fun pack for you to take with you on your adventures.  The pack has some games, some skills and some drills to practice over the Summer, not to mention some top tips on staying fit and healthy and “Rugby Ready” for next season!

Have a great Summer and we will see you in September.

Click on the link below to download the fun pack

And for the parents, why not hop over to the TRAINING section of where you will find over 100 free training programs ready to down load. All of the programs marked with ** do not need any equipment and can be done almost anywhere.

If you are staying in Dubai then InnerFight is offering a complimentary InnerFight class to any of the Under 8’s parents plus a friend. Check out the location and timings right here and drop a mail with the subject “Under 8’s” to book and confirm your class to


Dubai Exiles Under 8’s Info Pack