Under Cardiff City Academy Christmas Period Conditioning Plan

What type of fitness work is recommended Children between the ages of 12 to 16 will experience various physical changes that effect the type of fitness work they may “safely” perform It is important to understand that performing incorrect exercises can lead to increased risk of injury and health/injury complications later

Physical Fitness activities for 12 to 14 year olds Do 1.Stamina 2.Strength Endurance 3.Speed 4.Flexibility Don’t 1.Speed Endurance 2.Weight training 3.Power training

Physical Activities Suitable for U-15 & 16 players Do 1.Stamina 2.Strength Endurance 3.Speed Endurance 4.Speed 5.Flexibility 6.Intro to Weight lifting techniques Don’t 1.Power Training (moderation)

UNDER 12 & 13’ S 2 Sessions per week (maximum) Warm up – dynamic movements & stretching (5 minutes) Fitness work - in a 20 x 20 yd size area (or similar) set up and perform various exercises and games; including dribbling track, tag, keep ups, keep away, etc. Exercises should not exceed 4 minutes, allow a 3-4 minute rest period between exercises. 4 – 5 exercises (16 – 20 minutes total play time without rest) Important – ask friends and family to join in and play games with you. Ensure the games include a variety of multi directional movements (forwards, backwards and sideways) Games should be fun and enjoyable Warm Down – 5 minutes to bring heart rate down

UNDER 14’ S 2 Sessions per week 2 Sessions per week Warm up – dynamic movements & stretching (10 minutes) Aerobic Running – 6 x 2 minutes 60-75% with 2 minute active rest period (25-40% jog) in between. Total time of 24 minutes. Core/Stability work - Various Exercises (10-15 minutes) Warm Down – 10 – 15 minutes of stretching

UNDER 15 & 16’ S 2 Sessions per week Warm up – dynamic movements & stretching (10 minutes) Aerobic Running – 4 x 4 minutes 85-95% with 4 minute active rest period (40-60% jog) in between. Total time of 32 minutes. Core/Stability work - Various Exercises (10-15 minutes) Warm Down – 10 – 15 minutes of stretching

UNDER 15 & 16’ S 1 Sessions per week Warm up – dynamic movements & stretching (10 minutes) Anaerobic Running – 2 sets of 6 x 30 m sprints (maximum pace) allow for full recovery between sprints and 4 minutes rest between sets. Aerobic Running – 12- minutes 60-80% Core/Stability work - Various Exercises (10-15 minutes) Warm Down – 10 – 15 minutes of stretching

Static Stretches Calf Hamstring Hip flexor Quad Groin Gluteal muscles Lower Back Lower back Triceps Shoulder Chest

Core Stability What is core stability? Technique, technique, technique!! Core Strength and Stability provides the body with the central control that allows the player to generate power by maximising the efficiency of your muscular effort. It is the ability of the trunk to support the effort and forces from your legs and arms, so that muscles and joints can perform in their safest, strongest and most effective position.

Core Circuit Training Press ups Fistpassing Step ups Back extension Tricep Dips Sit ups Lunges Med Ball Throw Ladders High Catch Shuttle RunSkipping

MERRY CHRISTMAS AND A HAPPY NEW YEAR TO ALL FROM CARDIFF CITY FOOTBALL CLUB