Junior Rugby League Program LTAD Level 2
The Club Physio
Rugby, Field SportsThe 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 to ensure athletes learn and execute exercises correctly.
A1
Worlds Greatest Stretch Rotations
1 x 5
A2
Scorpion
1 x 5
A3
Crucifix Kicks
1 x 5
A4
Inch Worm to Back Extension
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
Front Squat
3 x 6
C2
Base Landing - Single Leg
3 x 3
D1
Single Leg RDL
3 x 6
D2
Lateral Bounds to Stabilize
3 x 3
E1
Push Ups
3 x 8
E2
TRX Row
3 x 8
F1
Front Plank on Elbows
3 x 45
F2
Landmine Bar 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
Monster Walks - Lateral
2 x 10
B2
Single Leg Glute Bridge
2 x 10
B3
Lateral Bound
2 x 5
B4
Triple Broad Jump
2 x 2
B5
Lateral Broad Jump
2 x 3
C1
A Skips
2 x 10
C2
A Skip to A Run
2 x 20
C3
Sprint
2 x 2 @ 15, 30
D
Sprint Test
3 x 20
E
Agility T Test
F
Bronco Fitness Test
A1
Scorpion
1 x 5
A2
Inch Worm to Back Extension
1 x 5
A3
Worlds Greatest Stretch Rotations
1 x 5
A4
Crucifix Kicks
1 x 5
B1
Band Pull-Apart
2 x 10
B2
Copenhagen - Short Lever
2 x 10
B3
Monster Walks - Lateral
2 x 10
B4
Band Face Pull
2 x 10
C1
RDL
3 x 6
C2
Triple Broad Jump
3 x 3
D1
DB Reverse Lunge
3 x 6
D2
Plate Pogo Double Leg
3 x 10
E1
DB Bench Press - Alternating
3 x 6
E2
Paloff Press
3 x 10
F1
1-Arm DB Row
3 x 6
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
Copenhagen - Short Lever
2 x 10
B2
Band Face Pull
2 x 10
B3
Band Pull-Apart
2 x 10
B4
Monster Walks - Lateral
2 x 10
C1
Bulgarian Split Squat
3 x 6
C2
Depth Jump
3 x 3
D1
Chin-Up
3 x 6
D2
Med Ball Wall Throw
3 x 5
D3
Standing Deficit Calf Raise
3 x 15
E1
1/2 Kneeling DB Shoulder Press
3 x 6
E2
Dead Bug - Weighted (Alternating)
3 x 8
F1
DB Bicep Curls
3 x 8
F2
Tricep Pushdown
3 x 8
Samuel Cataldo
Samuel Cataldo Brings 10+ years of professional Strength and conditioning experience having worked at the pinnacle of rugby league for many years at the wests tigers in both an NRL and pathways level.
Joshua Zoppo
Josh is a physio who has worked in professional rugby league for 10 years at both the NRL, Superleague and International Levels. His expertise in injury prevention is one of the cornerstones of the LTAD programs we offer
Get Started now to get ahead of the competition
Get Junior Rugby League Program LTAD Level 2
