JBS performance
Field SportsThis program is applicable for all Youth athletes entering their 1st year of competitive training. This program provides a solid platform for athletes to build their seasons on.
Training Experience - Beginner
It contains several weekly sessions including
- 2 x Strength Sessions
- 1 x Conditioning (COD) Session
- 1 x Personalized Conditioning (fitness) Session
5 sessions per week
Must use App app to view and log training
Program Training
A1
Miniband External Rotation
2 x 10
A2
Mini Bands Lateral Bent Leg Walk
2 x 1 @ 5
A3
Mini Bands Linear Bent Leg Walk Front/Back
2 x 1 @ 5
Movement Prep
B
Movement Prep Circuit - Basic
Aim to perform the below exercises as part of your warm-up/session prep in 5-10mins 1. Zombie Squat - 2 x 8 reps (use a light/plastic bar) 2. Worlds Greatest Stretch - 3 reps ES 3. Inchworms (hamstring hand walk-outs) - 6 reps 4. Overhead walking lunges - 6 reps EL 5. Push up with rotation - 6 reps
C
Low Pogo Jumps In place
2 x 14
D
Drop Squat
2 x 6
E
Goblet Squat
3 x 12 @ 65 %
F
Single Leg Skater Squat
3 x 10
G
Push up + Shoulder Tap
3 x 10
H1
Bird Dog with Mini Band
3 x 10
H2
DB Lateral Slider Lunge
3 x 10
Recovery
A
Pool Recovery Session 1
- Perform mobility exercises out of the water (5mins) - Swim in your own individual style the length of the pool 4 times. - Perform static stretching for hamstring & quads muscle groups (2 x 20-30sec holds each). - Swim in your own individual style the length of the pool 4 times. - Perform static stretches for hips and calves (2 x 20-30sec holds each). - Walk 4 times the width of the pool in its shallow part (2 front and 2 back walk). - Perform stretches for the whole body (5mins)
Recovery
B
Active Recovery 1
30-minute cardio-based active recovery workout: You can merely perform this workout by walking out in nature or using a piece of cardio equipment like a bike, rowing machine, elliptical, or even swimming. - Five minutes: Warm-up, start slow, and find your pace. - Twenty minutes: Maintain a steady pace that gets your heart rate up but still allows you to hold an ongoing conversation. If you start to lose your breath, slow down slightly. - 5 minutes: Cool-down, slow down your pace gradually until it’s time to stop.
C
Flexibility/Mobility Routine
Prep
A
Movement Prep Circuit - Basic
Aim to perform the below exercises as part of your warm-up/session prep in 5-10mins 1. Deep Squat - 8 reps 2. Worlds Greatest Stretch - 3 reps ES 3. Inchworms (hamstring hand walk-outs) - 6 reps 4. Overhead walking lunges - 6 reps EL 5. Push up with rotation - 6 reps
Prep
B
Mini - Band Activation - Linear Accel and Speed
- Perform 2 sets of the below exercises - Makes sure to cover 10m forwards/sideways and back in for the walks - For the external rotations perform 10 reps EL
C
Basic Jump Rope
2 x 45
D
Linear Bound (stick the landing)
2 x 5
Speed/Agility
E
Foundation Wall Drills - Accel. and Speed
Perform the following drills in order according to the sets and reps below 1. Standing Wall Drill Holds - 2 x 6 EL (5sec hold) 2. Standing Wall Drill March - 2 x 8 EL 3. Standing Wall Drill Singles - 2 x 8 EL Rest between sets - 60-90secs
F1
Pillar March in Place
2 x 10
F2
Linear Pillar March
2 x 10
F3
Lateral Pillar March
2 x 10
F4
Linear Pillar Skip
2 x 10
G
Half Kneeling Start - Acceleration
2 x 2 @ 15
H
Accelerate to Decelerate
1 x 3 @ 10
I
Accelerate to Decelerate to Backpedal
1 x 3 @ 10
J
Lateral Shuffle/Walk
1 x 1 @ 15
K
Lateral Shuffle To Base Position
2 x 2 @ 10
L
LATERAL SHUFFLE CUTTING
2 x 3 @ 5
Recovery
A
General Mobility (Hip + T-Spine) Circuit - TZ 1
DeadBugs - 10 ES Seated Hip Internal-External Rotations - 10 ES Seated Wall Slides - 10 Tall Kneel to Half Kneel Hip Circles - 10 ES Half Kneeling T-Spine Rotation with Lift-off - 10 ES Banded Ankle Dorsi Flexion - 3 reps (5-10sec holds) EL Worlds Greatest Stretch - 3 ES Single Leg Calf Raises - 10 EL x 2 ROUNDS
A1
Miniband External Rotation
2 x 10
A2
Mini Bands Lateral Bent Leg Walk
2 x 1 @ 5
A3
Mini Bands Linear Bent Leg Walk Front/Back
2 x 1 @ 5
Movement Prep
B
Movement Prep Circuit - Basic
Aim to perform the below exercises as part of your warm-up/session prep in 5-10mins 1. Zombie Squat - 2 x 8 reps (use a light/plastic bar) 2. Worlds Greatest Stretch - 3 reps ES 3. Inchworms (hamstring hand walk-outs) - 6 reps 4. Overhead walking lunges - 6 reps EL 5. Push up with rotation - 6 reps
C1
Single Leg Linear Line Hops
2 x 8
C2
Single Leg Lateral Line Hops
2 x 8
D
Single Leg Sprinter Romanian Deadlift (RDL)
3 x 10
E
DB Floor Press
3 x 14
F
Stability Ball Hamstring Curl
3 x 8
G1
Kneeling Side Plank + Clam Shell
3 x 10
G2
TRX Row
3 x 14
A
1,6 km Time Trial
Recovery
A
Pool Recovery Session 1
- Perform mobility exercises out of the water (5mins) - Swim in your own individual style the length of the pool 4 times. - Perform static stretching for hamstring & quads muscle groups (2 x 20-30sec holds each). - Swim in your own individual style the length of the pool 4 times. - Perform static stretches for hips and calves (2 x 20-30sec holds each). - Walk 4 times the width of the pool in its shallow part (2 front and 2 back walk). - Perform stretches for the whole body (5mins)
Recovery
B
Active Recovery 1
30-minute cardio-based active recovery workout: You can merely perform this workout by walking out in nature or using a piece of cardio equipment like a bike, rowing machine, elliptical, or even swimming. - Five minutes: Warm-up, start slow, and find your pace. - Twenty minutes: Maintain a steady pace that gets your heart rate up but still allows you to hold an ongoing conversation. If you start to lose your breath, slow down slightly. - 5 minutes: Cool-down, slow down your pace gradually until it’s time to stop.
C
Flexibility/Mobility Routine
