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.
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
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
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
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
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 4