Welcome to the youth athletic development series - PHASE 2
The 13-15 year old 4 phase series we progress our movements to more complex movements as we continue to develop a strong athletic base. These sessions will become increasingly more difficult.
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
DB goblet squat - Tempo
2 x 5
C2
Lateral monster walks
2 x 10
C3
Bent leg calf raise
2 x 12
C4
90/90 hip roll & reach
2 x 10
D1
Wall Drill - Double switch
2 x 6
D2
Broad Jump
2 x 4
D3
Med ball rotational slam
2 x 4
E1
Zombie Squat
4 x 6
E2
Partner Nordic Hamstring Curl
4 x 2
E3
Bird Dog
4 x 5
F1
Weighted push up
4 x 6
F2
Prone Row
4 x 6
F3
Dead Bug
4 x 5
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
T-Spine Rotations
2 x 10
C2
Band Face Pull
2 x 12
C3
Push up + Rotation
2 x 4
C4
DB external rotation
2 x 6
D1
Wall Drill - Double switch
2 x 6
D2
Backwards Pogo
2 x 15
D3
Bent over chest pass
2 x 6
E1
BB RDL
4 x 6
E2
DB Reverse Lunge
4 x 6
E3
Tall kneeling paloff press
4 x 4
F1
DB Shoulder Press
4 x 6
F2
Eccentric chin ups
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
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
Conditioning
C
On-Feet Conditioning 3
- Block 1 MAS Running Blocks - SET 1 – 4 x 5min running Blocks 15:15 with a 3min recovery between each set. - Distance 55m 60m 65m – Pick a distance you feel comfortable reaching. - Total distance between 2750m- 3250m
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. 13-15 Yr Phase 2