LTAD Elevate Level 2b Field/Court 2 strength 2 speed/fitness/wk (In Gym Training)
Vector Health and Performance
Rugby, Basketball, Cross Country, Lacrosse, Football , Soccer, Softball, Volleyball, Baseball , Track & Field, Strength & ConditioningThis program will suit athletes from ages 13 to 16 years of age to help grow knowledge in how to move well, strength and conditioning training at twice weekly with 2 movement, agility, speed and fitness sessions within this programming.
This program relies on your access to a gym for the strength work. If you have a home gym you will be able to modify what you need to, in order to complete the program. This program also relies on the foundations of strength, core stability and mobility having been undertaken previously. If this is your first time training, we recommend reaching out to us and having one of our coaches have a discussion with you to help you get started and make sure this is the right program for you.
There are 4 sessions a week. 2 strength based sessions and 2 field or running based sessions. At your age, fitness is a critical factor to build so do not neglect this work.
A1
Open and Shut the Gate - Hip Mobility
2 x 10
A2
Supine Leg Swing
2 x 10
A3
Inchworm
2 x 6
A4
Downward Dog
2 x 10
A5
ZUU - frog squat
2 x 6
A6
Open Book - Thoracic Rotation
2 x 12
B1
Lat Stretch - 4 point childs pose stance
1 x 5 @ 0:10
B2
Scratch Stretch
1 x 5 @ 0:10
B3
Pec stretch - doorway
1 x 15 @ 4
A1
Ankle Metric - Knee to wall
@ 1, 2
A2
Ankle Mobility - Knee to wall
2 x 20
A3
Quad Stretch - Half Kneeling Hip Mobility
2 x 3 @ 0:30
B1
Front Plank
3 x 30
B2
Side Plank
3 x 0:30
B3
Crunch
3 x 15
B4
Beast Plank Hold
3 x 0:20
Conditioning
A
LTAD Elevate Level 2 T1 P1 Field Warm Up
Increaese Heart Rate (If doing in afternoon after school you can generally skip this part) If in morning good to do * 2min jog * Drill Work: Movement Connection: * Walk with high knee - balance and control of body. 10 reps. * Skipping side skipping - laterally 10 each side. * Carioca 20 steps Dynamic Mobility * Leg Swings 20 reps * Walking Lunges 10 reps Plyometrics: Power Production: Tal to Short landing focus - 2 sets of 3 reps Forward moving pogos - rebound jumps 2 sets of 5 reps. *
B
20 Yard Sprint
1 x 20 @ 3
C
40 Yard Sprint
3 x 40
D1
Box Drill
2 x 3
D2
Accelerate to 45 Degree Angle Cuts
2 x 0:20 @ 3
E
Tempo Run VO2max focus
2 x 4:00
Conditioning
F
LTAD ELevate T1 Field Cool Down.
Walk - Easy to settle HR after training. 2-5mins - focus on deep breaths and getting HR to lower. * Pick and do 6-8mins. from the following: 1. Foam Rolling - 5mins on Quads, Hamstrings, Glutes. 2. Stretching: - Quadriceps - Lying Hamstring - Calf - Half kneeling groin stretch - Glute - Lats
A1
Air Squat
1 x 1:00
A2
Alternating Bodyweight Lunge
1 x 10
A3
Stability Bear Crawl in All Directions
1 x 16
A4
YTW
3 x 6
B
Squat Jump
2 x 6
C
1 Foot Hop
4 x 3
D
Box Squat
3 x 10
E
DB Snatch
3 x 6
F
Heel Elevated Box Goblet Squat
3 x 10
G
Strict Bodyweight Pull-Up
4 x 4
H1
Partner Nordic Hamstring Curl
3 x 5
H2
Incline DB Bench Press
3 x 12
H3
Tall kneeling DB upright row
3 x 12
H4
Chest-Supported DB Row
3 x 12
I1
Glute Max/Med Myofascial Release
1 x 10
I2
Rectus Femoris (Quad) Myofascial Release
1 x 10
I3
Swiss Ball Quad Stretch
1 x 5 @ 0:10
A1
Open and Shut the Gate - Hip Mobility
2 x 10
A2
Supine Leg Swing
2 x 10
A3
Inchworm
2 x 6
A4
Downward Dog
2 x 10
A5
ZUU - frog squat
2 x 6
A6
Open Book - Thoracic Rotation
2 x 12
B1
Lat Stretch - 4 point childs pose stance
1 x 5 @ 0:10
B2
Scratch Stretch
1 x 5 @ 0:10
B3
Pec stretch - doorway
1 x 15 @ 4
Conditioning
A
LTAD Elevate Level 2 T1 P1 Field Warm Up
Increaese Heart Rate (If doing in afternoon after school you can generally skip this part) If in morning good to do * 2min jog * Drill Work: Movement Connection: * Walk with high knee - balance and control of body. 10 reps. * Skipping side skipping - laterally 10 each side. * Carioca 20 steps Dynamic Mobility * Leg Swings 20 reps * Walking Lunges 10 reps Plyometrics: Power Production: Tal to Short landing focus - 2 sets of 3 reps Forward moving pogos - rebound jumps 2 sets of 5 reps. *
B
Starting Position Standing 3 Point
2 x 3 @ 30
C
Tempo Runs for Time/Distance
0:20, 0:10, 0:20 @ 6
Conditioning
D
LTAD ELevate T1 Field Cool Down.
Walk - Easy to settle HR after training. 2-5mins - focus on deep breaths and getting HR to lower. * Pick and do 6-8mins. from the following: 1. Foam Rolling - 5mins on Quads, Hamstrings, Glutes. 2. Stretching: - Quadriceps - Lying Hamstring - Calf - Half kneeling groin stretch - Glute - Lats
A1
Bear squat with reach
1 x 1:00
A2
Skipping
1 x 2:00
A3
Wheelbarrow Walk
2 x 10
A4
YTW
3 x 6
B
Acceleration first step driver
2 x 6
C
1 Foot Hop
4 x 3
D
Romanian Deadlift
3 x 6
E
Bench Press
3 x 6
F
Single Leg Squat
6 x 10
G
Strict Bodyweight Pull-Up
4 x 4
H1
Partner Nordic Hamstring Curl
3 x 5
H2
Seated DB Press
3 x 12
H3
Close grip half Kneeling lat pull down
3 x 12
H4
Ring Rows
4 x 8
I1
Glute Max/Med Myofascial Release
1 x 10
I2
Rectus Femoris (Quad) Myofascial Release
1 x 10
I3
Swiss Ball Quad Stretch
1 x 5 @ 0:10
A1
Ankle Mobility - Knee to wall
2 x 20
A2
Quad Stretch - Half Kneeling Hip Mobility
2 x 3 @ 0:30
B1
Front Plank
1 x MAX
B2
Side Plank
3 x 0:30
B3
Crunch
3 x 15
B4
Mcgill Bird Dog
4 x 0:10
Glenn Hansen
Founder and Director of Coaching, Glenn has more than 20 years of experience in strength and conditoning. Recently completing his Masters of Strength and Conditioning and a Level 3 Australian Strength and Conditioning Coaching course, he leads our team helping shape hundreds of young athletes every year.
Lachlan Waye
I Played football for the Glenmore Bulls in Rockhampton and Yeronga Devils in Brisbane. I love coaching both in gym and in sport settings. Have coached both men’s and women’s football teams at my club in Brisbane. I have a special interest in Rehabilitation, especially sports injuries and return to sport successfully.
Mark Gabito
I’m an Exercise & Sports Science graduate and current fitness trainer with a passion for building stronger, more resilient bodies—particularly youth athletes navigating the demands of sport and development. My approach blends performance training with movement quality, mobility, and injury prevention to help clients of all ages move well, train hard, and perform confidently.
Training can be hard. It is the people you do it with that make it so worthwhile. Having a team to support you is what we get around. We get around you, we support you. We care about you and what you do. Embrace difficulty and let us help you find a way t
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LTAD Elevate Level 2b Field/Court 2 strength 2 speed/fitness/wk (In Gym Training)
LTAD Elevate Level 2b Field/Court 2 strength 2 speed/fitness/wk (In Gym Training)
LTAD Elevate Level 2b Field/Court 2 strength 2 speed/fitness/wk (In Gym Training)
