Youth. 10-12 Yr Phase 4

Robotham Athletic Performance

Youth Sports, Rugby
Coach
Jack Robotham

Welcome to the youth athletic development series - PHASE 4

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.

$20
Get Youth. 10-12 Yr Phase 4
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Youth-Specific Training
Tailored to the unique developmental needs of youth athletes, this program focuses on age-appropriate exercises and skill-building activities. It ensures that young athletes are engaged in training that aligns with their physical and cognitive growth stages.
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Injury prevention
Emphasizing safe sports practices, our program incorporates exercises and routines designed to minimize the risk of injury. It educates young athletes on the importance of proper warm-up, cool-down, and technique to maintain their health and well-being.
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Professional Programming
Developed by experienced coaches and sports science experts, the program offers structured, high-quality training. It ensures that each session is optimized for skill development, physical fitness, and overall athletic growth, making every practice both effective and enjoyable.
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Easy use and performance tracking
Utilizing the latest in sports technology, the program provides regular performance assessments and personalized feedback. This helps young athletes understand their progress, set realistic goals, and stay motivated throughout their athletic journey.
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Field access // Gym access
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Sample Week
Week 1 of 8-week program
Monday
Week 1 Day 2

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

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

Walking hip lock

2 x 10

D2

Continuous Linear Hurdle Hop

2 x 4

D3

Bent over chest pass

2 x 6

E1

DB goblet squat - Tempo

4 x 6

E2

Partner Nordic Hamstring Curl

4 x 2

E3

Plank

4 x 0:30

F1

Weighted push up

4 x 6

F2

Prone Row

4 x 6

F3

Plate sit up

10, 10, 10, MAX

Tuesday
Week 1 Day 3

A

Conditioning

B

Aerobic bike 1

Full aerobic bike session 1 warm up. 5 min build - level 4 - RPM 70-90 1 min recovery - level 1 - RPM - 70 Main set 5 min - level 3 - RPM 80-90 2 min recovery - level 1 - RPM 70 5 min - level 3 - RPM 70-90 2 min recovery - level 1 - RPM 70 5 min - level 3 - RPM - 70-90 2 min recovery - level 1 - RPM 70

C1

Hollow Rock

3 x 10

C2

Russian Twist

3 x 20

C3

Supermans

3 x 10 @ 0:03

Wednesday
Week 1 Day 4

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

Pigeon Stretch

2 x 1 @ 0:30

C2

Goblet Squat

2 x 6

C3

Crab Walk

2 x 10

C4

Overhead Reverse Lunge

2 x 6

D1

A switch

2 x 4

D2

Hurdle Hops

2 x 4

D3

Lateral Pogo hops

2 x 10

E1

Toe elevated DB RDL

4 x 6

E2

DB Step Up

4 x 6

E3

V-Ups

4 x 6

F1

Seated DB Shoulder Press

4 x 6

F2

Weighted Chin Ups

4 x 6

F3

Barbell Roll Outs

4 x 4

Thursday
Week 1 Day 5

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

2 Point Start

4 x 20

B3

Tempo sprints

3 x 40

B4

Lateral Power shuffle

3 x 1 @ 10

B5

Lateral ground sprint starts

4 x 20

Friday
Week 1 Day 6

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

Coach
More from Robotham Athletic Performance
coach-avatar Jack Robotham

Head coach Robotham Athletic Performance

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