Courcey Rovers Conditioning Guidelines for Underage Physical Development U13 - U18

Overview Review of FMS & FSS Where to next All other aspects of Physical Development

FUNdamental Movements (FMS) Balance Walking Running Jumping Hopping Skipping Dodging

Fundamental Sport Skills (FSS) ABC’s Agility….Balance….Coordination RTJ’s Running….Throwing….Jumping CPKS Catching….Passing….Kicking….Strike

Where to Next?

Boys & Girls tend to go their separate ways Growth Spurts May play to win but focus should remain on skill development Ready for Sport Specific Skills & Tactics Ready for General Conditioning Ready for Sport Specific Conditioning

General Conditioning Focus will be on 4 areas Footwork & Agility Running mechanics, quick feet, reactions Strength Both development & education Stamina Aerobic & Anaerobic Mobility Warm Up, Cool Down, Flexibility

Sport Specific Conditioning Look at needs of the game and replicate - Look at needs of the players and rectify Speed Position specific movements, open as opposed to closed drills Everything with the ball Strength Functional strength – movements that are needed in the game Technique of Core lifts Action based Core stability Stamina Small sided games Timed drills Mobility Dynamic V Static

Training to Train ≈ 12 – 15 General Conditioning Footwork & Agility Mechanics, drills based Strength BW exercises – technique Core stability technique Lift technique Stamina Small sided games Mobility Warm up & Cool down Sport Specific Footwork & Agility Reaction & Agility Work Strength BW circuits Core stability progressions Stamina Manipulation of games Fuel Mix introduction Mobility Injury management

Training to Compete ≈ 15 – 18 General Conditioning Footwork & Agility Mechanics, drills based Strength BW exercises – technique Core stability technique Lift technique Stamina Small sided games Mobility Warm up & Cool down Sport Specific Footwork & Agility Reaction & Agility Work Open drills Strength BW circuits Core lifts with weight Core stability progressions Stamina Manipulation of games Fuel Mix drills Running drills Mobility Injury management

Questions??