Youth. 13-15 Yr Phase 4

Robotham Athletic Performance

Rugby, Youth Sports

Coach

Jack Robotham

Welcome to the youth athletic development series - PHASE 4

Phase 4 is the final phase of the 13-15 year old athletic development series. Congratulations on completing the program, you can now progress onto the 16-18 year old program.

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.

$30

Get Youth. 13-15 Yr Phase 4

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.

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.

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.

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

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

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

Sample Week

Week 1 of 8-week program

Monday

Week 1 Day 2

Height

Body Weight

Conditioning

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.

DB goblet squat - Tempo

2 x 5

Lateral monster walks

2 x 10

Bent leg calf raise

2 x 12

90/90 hip roll & reach

2 x 10

Walking hip lock

2 x 10

Bent over chest pass

2 x 6

Hang High Pull

2 x 6

Barbell Back Squat

4 x 6

GHD ISO hold

4 x 1 @ 10

Plank

4 x 0:30

Barbell Bench Press

4 x 6

Bent Over Row

4 x 6

Plate sit up

10, 10, 10, MAX

Tuesday

Week 1 Day 3

Conditioning

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

Hammer Curl

4 x 15

Banded Tricep Pushdown

4 x 12

DB Lateral Raise

4 x 10

Wednesday

Week 1 Day 4

Body Weight

Height

Conditioning

Dynamic warm up

Hanging scap retraction

2 x 10

Banded shoulder dislocations

2 x 10

Shoulder TYI

2 x 4

Push up + Rotation

2 x 4

A switch

2 x 4

Hang High Pull

2 x 4

Lateral Pogo hops

2 x 10

Trap Bar Deadlift

4 x 6

DB Step Up

4 x 6

V Ups

4 x 8

BB military press

4 x 6

Chin-Up

4 x 6

Barbell Roll Outs

4 x 3

Thursday

Week 1 Day 5

A switch

2 x 12

A-Skip

2 x 15

High Knee run

2 x 15

Leaning sprint

2 x 10

2 Point Start

4 x 20

Tempo sprints

3 x 40

Lateral Power shuffle

3 x 1 @ 10

Lateral ground sprint starts

4 x 20

Conditioning

On-Feet Conditioning 7

Block 1 MAS Running Blocks - SET 1 – 4 x 4min running Blocks 30:30 with a 3min recovery between each set. Distance 110m 120m 130m – Pick a distance you feel comfortable reaching.

Friday

Week 1 Day 6

Couch Stretch (Hip Flexors)

2 x 1:00

Pigeon Stretch

2 x 1:00

Banded Lat stretch

2 x 1:00

Calf Stretch

2 x 0:30

90/90 Hip rolls

2 x 20