Wednesday saw the players return to training as they underwent rigorous testing with Fitness and Conditioning Coach Alex Armstrong.

All of the players were giving an intensive programme to adhere to over the summer and all of the new signings were sent the programme also.  With that achieved everyone came back to Cardiff  with a good base of fitness.

Terry puts the lads through their paces

We spoke to Alex concerning the programme and how he felt the squad had done over close season.

He told us, "The lads have come back from their break in a far better shape than they did last year. Thegood news is that they have all managed to stick to their programmes that were given out at the end of the season.

Alex in control

"We will test the squad over the next three days with a variety of core areas. We will test agility, speed, power and endurance with the final test taking place at the university - this will take a look at their oxygen uptake to give us a real understanding of everyone's levels."

It certainly looks there has been a huge amount of attention to detail, but that is key when you are training professionally.

"Once the squad have completed all the tests we will then enter into an eight day programme of intense fitness work which will build up to our pre-season games and tour in Canada," he continued.

"The whole programme is there to make sure that by the end of the pre-season the players are fitter and stronger than last year. Just before the season starts we will then re-test the players to monitor their fitness and to have a better understanding of how successful the programme was."

'Keeper Mark Howard's speed test

It's all very scientific now; a long way from the days of running up and down Merthyr Mawr. It certainly looks like the lads are in good hands and already the excitement for the start of the season is building with the return of the squad on Thursday.

Chops takes a breather

All smiles as it's back to work for Jeff Whitley

Mark Howard with new goalkeeper coach Marg'

Loovens on the run

Joe & Andrea await instructions

Jimmy & Dave watch on

Darcy Blake & Kevin McNaughton

A ball isn't of too much use today

Kevin & Jeff get back to it