JUNIOR AFL OFF SEASON CHRISTMAS PROGRAM
Stronger By Design - Training & Performance
FootballWhile football training is over for the year it doesn't mean your training should be over along with it!
This is the perfect opportunity to start to be introduced to athletic strength and conditioning. Throughout this program participants will learn what a comprehensive warm up looks like, both in the gym and on the field. They will also be exposed to fundamental movement patterns that will set them up for longevity in the gym and in their sport. As this is a junior program, the aim is to start with the basics and slowly build as they become for competent. Here we alter variables such as range of motion and resistance options to ensure safe lifting practices and key motor learning which will lay the foundation to more senior programs.
As for the field aspect, we have a large focus on running mechanics and drills that will help develop motor control and coordination that will elevate their running style and efficiency. While these drills may seem strange to some and challenging to make look smooth and coordinated, this is what is needed to help junior athletes develop the desired smooth running that we are after. This will lead into conditioning sessions that focus on acceleration, speed and aerobic capacity.
What else is involved?
- Strength & hypertrophy periodised for the current time in a AFL season.
- Running mechanics.
- Plyometrics.
- Acceleration / Speed work.
- Aerobic capacity.
- Landing mechanics & force absorption.
Don't wait, invest in your performance!
Conditioning
A
Full body Prep #6
1 Round: - Side lying windmill x 10 - 90/90 hip rotations x 8 ES - Knee to wall x 10 ES - Prayer Stretch x 10 2 Rounds: - Mini Band clams x 12 ES - Banded shoulder external rotation x 10 ES - Prone YTWA x 8 rounds - TKE x 12 ES
Conditioning
B
Extensive Plyometrics (Bilateral Bias)
Warm up: Aim = to warm up joints and tissues - we want to be nice a bouncy here with slow ground contracts, low intensity Rudiment jump series over 10m (1 round) Complete just Double leg: Forwards, backwards, left & right * 2 Rounds* Looking for rhythm, 75% intensity (if this is too easy, complete with single leg for line hops) - Forward backward line hops double leg x 10 ES (over and back = 1) - Side to side line hops - double leg x 10 ES - Forward pogo jumps x 10m - Lateral heiden + stick x 8 ES (16 total) - start small, progress with larger jumps if needed Rest between sets = 90 sec
C1
Goblet Squat to Box + Heels Raised
3 x 8
C2
Side Plank
3 x 0:30
D1
Single Arm Landmine Press
3 x 8
D2
Banded Pull ups
3 x 6
E1
Wall Calf Raises
3 x 10
E2
Seated Face Pulls
3 x 10
E3
Banded Bicep Curls
3 x 10
Conditioning
A
Field Warm-up
2 Rounds: - Worlds greatest stretch x 10 ES - Couch stretch x 45 sec ES - 90/90 hip rotations x 10 ES - Slow calf pump stretch x 12 ES 1 Round: - Heel walks x 10m - Ankle march x 10m - Walking hamstring stretch x 10m - Walking lunge + rotation x 10m - Straight leg bounds (start slow build speed) x 20m
Running Mechanics Level 1
B
SERIES A: 1 Round Wall Accel Iso x15sec ES Wall Accel Load & Lift x5 ES @Smooth Front on wall hip lock + hand reach. SERIES B: 2 Rounds A March x10m @Aggressive A Skip x10m @Rhythm Pistons (no resistance) x10m @Aggressive SERIES C: 1 Round Sprint 5 x 20m @Build from 60% through to max effort. Only count the set once you are at max effort, warm up sets don't count! Note: Rest 2-3 min in-between top speed reps. SERIES D: 1 round 50m sprint efforts @ every 45 secs x 5 5 min break 100m sprint efforts @ every 75 sec x 5
Conditioning
A
Full body Prep #6
1 Round: - Windmill x 10 - 90/90 hip rotations x 8 ES (if too difficult hands can be on the ground behind) - Knee to wall x 10 ES (keep heel on the ground) - Prayer Stretch x 10 2 Rounds: - Mini band clams x 10 ES - Banded shoulder flexion x 10 ES - Prone weighted OR non weighted YTWA x 8 rounds - TKE x 12 ES
Conditioning
B
Game Speed Acceleration Phase 1
Series 1: Wall Accel Load & Lift x5 ES @Smooth to Fast Wall Switch x 5 ES Wall facing hip lock + hand reach x 8 ES Series 2: A march x 10m Power Skip @Distance A Run x15m @Shapes Series 3: Hill Sprint 5 x 15m @Build 70-85% *No Access to Hill: Alternate Band Resisted Sprint & Free Sprint* *Walk Back Recovery B/W Warm Up Reps + 2-3mins B/W Top Reps*
C1
DB Floor Press
3 x 8
C2
Chest Supported Dumbbell Row
3 x 8
D1
Feet Elevated Hip Thrust - Dumbbell
3 x 8
D2
Leg Extension
3 x 8
E1
Band Pull-Apart
3 x 8
E2
Banded Tricep Pushdown
3 x 10
Conditioning
A
Field Warm-up
2 Rounds: - Worlds greatest stretch x 10 ES - Couch stretch x 45 sec ES - 90/90 hip rotations x 10 ES - Slow calf pump stretch x 12 ES 1 Round: - Heel walks x 10m - Ankle march x 10m - Walking hamstring stretch x 10m - Walking lunge + rotation x 10m - Straight leg bounds (start slow build speed) x 20m
running
B
1 Round Wall Accel Iso x15sec ES Wall Accel Load & Lift x5 ES @Smooth Front on wall hip lock + hand reach. 1 Round A March x10m @Aggressive A Skip x10m @Rhythm Pistons (no resistance) x10m @Aggressive
3 x 1km efforts
C
3 x 1km @50-60% 4 min rest in-between efforts. Work hard and try and maintenance your pace across the reps.
Conditioning
A
Full body Prep #6
1 Round: - Windmill x 10 - 90/90 hip rotations x 8 ES - Knee to wall x 10 ES - Prayer Stretch x 10 2 Round: - Banded clams x 10 ES - Banded shoulder flexion x 10 ES - prone weighted OR non weighted YTWA x 8 rounds - TKE x 12 ES
Conditioning
B
Deceleration Vertical Level 1
2 rounds - Tall to short x 4 - Tall to short x 4 ES - Altitude landing x 4 (start off a small box or bench and increase if competent. Remember we want to stick the pre-determined position that we practised in the tall to short drills) Rest = 90 sec in-between rounds
C1
Banded Kneeling Hip Thrust
3 x 15
C2
Banded RDL
3 x 15
C3
Banded Pallof Press
3 x 12
D1
Deficit Push Up
3 x 8
D2
Seated Row
3 x 8
E1
Hamstring Walk Outs
E2
Single Leg Calf ISO Hold
3 x 0:30
Joel Sacco
Strength & Conditioning Coach
Hugh Hamilton
Strength & Conditioning + VFL Development Coach
Don't miss this opportunity to better yourself as an athlete over the Christmas break. Come back to your footy club in great condition - faster, stronger, and more powerful to assure a break out year ahead!
Get JUNIOR AFL OFF SEASON CHRISTMAS PROGRAM
Matthew Alvis
Football Athlete
Verified Athlete"After completes 3 days a week with consistent coaching, a detailed program and encouragement, we've successfully rehabilitated past injuries and I'm the fittest I have been in a long time!"
Ben Alessandrini
Football Athlete
Verified Athlete"Despite my ankle injury in December, the program has made it stronger than ever and my movement, change of direction and speed has never been better!"
