Junior Rugby League Program LTAD Level 1
The Club Physio
The Junior Rugby Foundation Strength and Athletic Development Program is a comprehensive training program designed specifically for young rugby and rugby league athletes who aim to build a solid foundation of strength and enhance their long-term athletic development. The program focuses on developing the fundamental physical attributes necessary for success in the sport while minimizing the risk of injury.
The program is structured to cater to the unique needs and developmental stages of junior athletes, taking into consideration their growth, coordination, and physiological requirements. It combines strength training, conditioning exercises, and plyometric exercises to provide a well-rounded approach to athletic development.
Strength training forms a core component of the program, with a focus on developing functional strength, power, and muscular endurance. Athletes will engage in exercises that target the major muscle groups, including the lower body (such as squats, lunges, and deadlifts), upper body (bench presses, rows, and pull-ups), and core (planks, Russian twists, and medicine ball exercises). Proper form, technique, and safety are emphasized throughout the program.
A1
Inch Worm to Back Extension
1 x 5
A2
Worlds Greatest Stretch Rotations
1 x 5
A3
Crucifix Kicks
1 x 5
A4
Scorpion
1 x 5
B1
Monster Walks - Lateral
2 x 10
B2
Copenhagen - Short Lever
2 x 10
B3
Band Pull-Apart
2 x 10
B4
Band Face Pull
2 x 10
C1
Goblet Squat
3 x 10
C2
Base Landing - Tall to short
3 x 5
D1
Glute Bridge
3 x 10
D2
Lateral Hop & Stick
3 x 3
E1
Push Ups
3 x 10
E2
Inverted Row
3 x 10
F1
Front Plank on Elbows
3 x 00:30
F2
Russian Twist
3 x 20
A1
Inch Worm to Back Extension
1 x 5
A2
Worlds Greatest Stretch Rotations
1 x 5
A3
Crucifix Kicks
1 x 5
A4
Scorpion
1 x 5
B1
A Skips
2 x 10
B2
A Skip to A Run
2 x 20
C
Fly Sprint
2 x 2 @ 20, 40
D1
Pro-Agility Drill
2 x 10 @ 5
D2
4 Cone Box Drill
2 x 10 @ 5
E
Brocken Bronco - Shuttle Run
2 x 3 @ 1:00
A1
Crucifix Kicks
1 x 5
A2
Inch Worm to Back Extension
1 x 5
A3
Worlds Greatest Stretch Rotations
1 x 5
A4
Scorpion
1 x 5
B1
Band Face Pull
2 x 10
B2
Band Pull-Apart
2 x 10
B3
Copenhagen - Short Lever
2 x 10
B4
Monster Walks - Lateral
2 x 10
C1
DB RDL
3 x 10
C2
Broad Jump
3 x 5
D1
DB Lunges
3 x 10
D2
Pogo Jump
3 x 15
E1
DB Bench Press
3 x 10
E2
Paloff Press
3 x 10
F1
Chest-Supported DB Row
3 x 10
F2
Side Plank
3 x 30
A1
Inch Worm to Back Extension
1 x 5
A2
Worlds Greatest Stretch Rotations
1 x 5
A3
Crucifix Kicks
1 x 5
A4
Scorpion
1 x 5
B1
A Skips
2 x 10
B2
A Skip to A Run
2 x 20
C
Fly Sprint
2 x 2 @ 20, 40
D1
Pro-Agility Drill
2 x 10 @ 5
D2
4 Cone Box Drill
2 x 10 @ 5
E
Brocken Bronco - Shuttle Run
2 x 3 @ 1:00
A1
Inch Worm to Back Extension
1 x 5
A2
Worlds Greatest Stretch Rotations
1 x 5
A3
Crucifix Kicks
1 x 5
A4
Scorpion
1 x 5
B1
Band Face Pull
2 x 10
B2
Band Pull-Apart
2 x 10
B3
Copenhagen - Short Lever
2 x 10
B4
Monster Walks - Lateral
2 x 10
C1
Step-Ups
3 x 10
C2
Depth Landing
3 x 10
D1
Chin-Up
3 x 10
D2
Med Ball Wall Throw
3 x 5
D3
Standing Deficit Calf Raise
3 x 15
E1
Tall Kneeling DB Shoulder Press - Single Arm
3 x 10
E2
Dead Bug - Weighted (Alternating)
3 x 10
F1
DB Bicep Curls
3 x 10
F2
Tricep Pushdown
3 x 10
Samuel Cataldo
High-Performance Sport Specialist Accredited Strength and Conditioning Coach Wests Tigers RLFC Shore School Scots College NSW Institute of Sport
The Only day better to start than today was Yesterday!
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