LTAD Level 2ab Junior Athlete Pathway - Elevate Field Sport 2 Strength 2 Speed/Fitness/wk
Vector Health and Performance
Rugby, Swimming, Water Polo, Basketball, Football , SoccerThis program will suit athletes from ages twelve to fifteen 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.
If you are in a rural area or cannot make class times, this program suits the transition from bodyweight to gym based exercises with alternatives if you do not have all the right equipment.
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
2 x 20 @ 3
C
Shuttle Sprint
1 x 010 @ 4
D
1200m Bronco Shuttle Test
1 x 1200
Conditioning
A
LTAD Elevate Level 2 T1 P1 Movement Prep
Jogging on spot or 2min jog to get heart rate to increase. * Dynamic Mobility: 1. Air Squat x 10 reps 2. Arm Swings x 10 reps * Activation: Single leg balance 2 x 15 seconds each side. Push Up Hold 2 x 15 seconds. * Crawl Pattern: Coordination: Bear Crawl - 2 x 10 reps *
B1
Goblet Squat
3 x 8
B2
Glute Bridge
3 x 8
C
Push-Up
3 x 8
D1
Stationary Front Lunge
3 x 8
D2
Partner Nordic Hamstring Curl
3 x 3
E
Inverted Row
3 x 8
F1
Side Plank on Elbows
3 x 0:20
F2
Crunch
3 x 8
Conditioning
A
LTAD Elevate Level 2 T1 P1 Movement Prep
Jogging on spot or 2min jog to get heart rate to increase. * Dynamic Mobility: 1. Air Squat x 10 reps 2. Arm Swings x 10 reps * Activation: Single leg balance 2 x 15 seconds each side. Push Up Hold 2 x 15 seconds. * Crawl Pattern: Coordination: Bear Crawl - 2 x 10 reps *
B1
Goblet Squat
3 x 8
B2
Glute Bridge
3 x 8
C
Push-Up
3 x 8
D1
Stationary Front Lunge
3 x 8
D2
Partner Nordic Hamstring Curl
3 x 3
E
Inverted Row
3 x 8
F1
Side Plank on Elbows
3 x 0:20
F2
Crunch
3 x 8
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
1 x 40 @ 3
D
Tempo Runs for Time/Distance
3 x 400
Conditioning
E
40Alpha Level 1 - Week 1-4 Cooldown 1
Cool down after training: Foam Roller Quadriceps and Glutes: 2-5mins. * Stretching - focus on: 1. Quads 2 x 30s. 2. Pecs and Lats 2 x 30s.
Glenn Hansen
With a Masters in Strength and Conditioning, 20+ years of coaching and 10+years of teaching experience in a secondary school (Certificate III Fitness), Glenn Hansen leads the coaching team at Vector Health & Performance. In terms of long-term-athlete-development, we have worked with thousands of children and parents to help develop athletic potential and most important self-belief.
We understand young athletes and the importance of strength and conditioning to be a balanced journey. We would love to help you along the way on your journey and cannot wait for you to join our community and start to transform with us.
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LTAD Level 2ab Junior Athlete Pathway - Elevate Field Sport 2 Strength 2 Speed/Fitness/wk
LTAD Level 2ab Junior Athlete Pathway - Elevate Field Sport 2 Strength 2 Speed/Fitness/wk
LTAD Level 2ab Junior Athlete Pathway - Elevate Field Sport 2 Strength 2 Speed/Fitness/wk
