S18 FUTURE XI PROGRAM: Training by Conor Sammon in TrainHeroic

S18 Elite Performance Development

Football

Coach

Conor Sammon

Features
1 sessions per week
Must use App app to view and log training
Program Training

$25

Get S18 FUTURE XI PROGRAM

Builds Age Appropriate Strength

Develops a strong physical foundation without the need for heavy lifting or maximal loads.

Improves Movement & Coordination

Helps young athletes move more efficiently through better balance, control, agility and body awareness.

Develops Speed & Explosiveness

Uses jumps, throws and athletic movement drills to improve power and overall athleticism.

Builds Confidence in the Gym

Teaches young athletes how to train safely, correctly and independently using good technique.

Supports Long Term Athletic Development

Creates the physical foundations that can help young athletes perform better across football, rugby, hockey and other sports.

Features

Programming 2 days per week

2 sessions per week to fit around other activities.

Delivered through TrainHeroic

Top class app, making the sessions easier to follow and track your progress.

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1 - Squat / Push / Jump

RAMP warm up

Start easy, get warmer each minute and finish feeling ready to move fast. Jog on the spot — 30 sec High knees — 20 sec Heel flicks — 20 sec Walking lunges — 6 each leg World’s greatest stretch — 4 each side Squat to reach — 8 reps Pogo jumps — 2 x 15 Build-up runs — 3 x 10–15m

Broad Jump

3 x 4

Squat

3 x 8

Push-Up

3 x 6-10

Reverse Lunge

3 x 12

Squat Jump

3 x 5

Dead Bug

1 x 12

5-10-15 Shuttle Runs

4 x 60

Wednesday

Week 1 Day 4 - Hinge / Pull / Speed

RAMP warm up

Easy jog — 1 min Side shuffles — 2 x 10m Backward jog — 2 x 10m A-march — 2 x 10m Walking hamstring sweep — 6 each leg Single-leg balance — 20 sec each side Pogo jumps — 2 x 15 Build-up sprints — 3 x 15m

Falling Starts

5 x 10

Bodyweight Single leg RDL

3 x 12

Single Leg Glute Bridge

3 x 16

YTW

3 x 6

Skater Jumps

3 x 10

Bear Plank shoulder tap

3 x 12