Welcome to the youth athletic development series - PHASE 3
The youth development series is a series of programs designed to develop youth athletes with a strong base to build on for years to come.
This series includes strength training, off-feet conditioning, on-feet conditioning, speed & agility and recovery sessions to ensure all aspects of training are addressed. A well rounded holistic approach to long-term athletic development to ensure lasting success in sport.
A1
Height
A2
Body Weight
Conditioning
B
Dynamic warm up
Complete each movement over a 10m distance. Get more range each rep you complete. 1. High Knee tuck 2. High Knee run 3. Walking quad stretch 4. Butt kick run 5. Walking figure 4 6. Straight leg kick 7. Reverse lunges 8. Hamstring sweeps.
C1
Goblet Squat
2 x 6
C2
Crab Walk
2 x 10
C3
Pigeon Stretch
2 x 1 @ 0:30
C4
Overhead Reverse Lunge
2 x 6
D1
Wall drill - Load & explode
2 x 2
D2
Lateral Broad Jump
2 x 2
D3
Tall kneeling MB slam
2 x 6
E1
Zombie Squat
4 x 6
E2
Calf raise + Toe walk + heel walks
4 x 10 @ 10
E3
1/2 kneeling plate reverse woodchop
4 x 6
F1
Hand Release Push-Up
4 x 6
F2
Inverted Row - Feet elevated
4 x 6
F3
Hollow Hold
4 x 0:10
Conditioning
A
Conditioning - Cardio equipment 1
Choose a piece of cardio equipment. 1. Rower 2. Bike 3. Ski erg 4. stair climber 5. Elliptical 6. Alternate machine of your choise. Once you have selected your machine. complete the following set twice with a 2 minute break between sets. 20 seconds 100% effort 10 seconds rest x 8 rounds 2 minutes rest
B1
Hammer Curl
4 x 15
B2
Banded Tricep Pushdown
4 x 12
B3
DB Lateral Raise
4 x 10
A1
Body Weight
A2
Height
Conditioning
B
Dynamic warm up
Complete each movement over a 10m distance. Get more range each rep you complete. 1. High Knee tuck 2. High Knee run 3. Walking quad stretch 4. Butt kick run 5. Walking figure 4 6. Straight leg kick 7. Reverse lunges 8. Hamstring sweeps.
C1
Banded shoulder dislocations
2 x 10
C2
Shoulder TYI
2 x 4
C3
Push up + Rotation
2 x 4
C4
Hanging scap retraction
2 x 10
D1
Wall drill - Load & explode
2 x 2
D2
Lateral hop and hold
2 x 10
D3
Med Ball Rotational Throw
2 x 6
E1
Banded pull through
4 x 6
E2
DB Step Up
4 x 6
E3
Paloff press with rotation
4 x 6
F1
1/2 kneeling DB shoulder press
4 x 6
F2
Chin-Up
4 x 6
F3
Russian Twist
4 x 10
A1
A switch
2 x 12
A2
A-Skip
2 x 15
A3
High Knee run
2 x 15
B1
Leaning sprint
2 x 10
B2
3 Point Stance
4 x 20
B3
Tempo sprints
4 x 40
A1
Couch Stretch (Hip Flexors)
2 x 1:00
A2
Pigeon Stretch
2 x 1:00
A3
Banded Lat stretch
2 x 1:00
A4
Calf Stretch
2 x 0:30
A5
90/90 Hip rolls
2 x 20
A6
T-Spine Rotations
2 x 10
A7
Foam Roll IT Bands
2 x 0:30
A8
figure 4 foam roller
2 x 0:30
A9
Quad foam roller
2 x 0:30
A10
Hamstring foam roller
2 x 0:30
A11
Lats foam roller
Head coach Robotham Athletic Performance
Start your pathway to success now with the youth athletic development series
Get Youth. 10-12 Yr Phase 3