This was an “off-season” of sorts. Typically 1 practice session a week, with maybe one game a week, but for most girls, maybe 2 games a month during the winter.
In summer, my girls work up to 12K/wk in 3 sessions (4K/session). I have found they are extremely fit, speed has increased, along with vertical, and all strength lifts. Considering in the fall they often play several hundred minutes of play in a 3 day stretch, most of their teammates are tired, yet these girls can play the entire weekend.
I made changes into 1s and 2’s to avoid boredom. Working into 300s at tempo speed is extremely difficult for most of my athletes. Also, for the athletes who have to do 2 mile/12 mile fitness testing, I think the longer tempo will help aid in this. Shorter tempo in years past has not improved that type of test, but has proven to be great for recovery type tests (beep, danish etc)
Still planning 2x wk of HI sessions, lots of sled and med ball work early on, reactive jumps early on, heavy dose of strength work and then will pull back as speed work gets faster. There are other issues I have to work with such as jump landing mechanics/technique, improving hamstring strength (relative to quad strength) etc.
Back in 2005 I started research on LLLT and performance (compared to injury and wound healing), which at the time would have been one of the first performance based studies. I have since used it with success for recovery and performance, as well as injury healing. The laser for aerobic fitness will come to the public in the coming years. I have protocols developed in Russia that are fairly rare and hard to find. The technology I use is Russian.