2. As well as a players technical and tactical development, their physical development is paramount if they are to progress later in their footballing career. As part of developing these physical skills it is the aim of the Academy to provide each player with an individual training program to be completed away from training in order to enhance their physical development. Within this handbook will be a detailed directory of age specific exercises designed and selected to improve a players movement skills and support the development of balance, co-ordination, strength, stability and mobility. For each training block players will be allocated one exercise from each of the 5 movement groups listed based on their need and progression. This will mean each player has an individual training program which should be completed 2-3 times per week away from Academy training sessions with the aim of developing the player’s athletic potential so by the time they are ready to leave their current phase and potentially move into the next phase they can perform all the required competencies necessary. Each exercise listed comes with detailed coaching points and pictures to aid players in completing the exercises. It is important that correct technique is utilised when completing each exercise, so with this in mind the Lead Strength and Conditioning coach will be available prior to Academy training to support players who may be unsure of the correct execution of the exercises. Each allocated exercise should be completed (TIME: 25s-30s; REST: 25s-30s; REPS: 3) unless otherwise stated in the exercise description.

3. Position 1 Stand upright on one leg. Free leg behind. Head up, chest up. Position 2 Butt out to squat down 3 times each leg. Knee over foot. Back straight. Position 3 Change legs and repeat.

4. Position 1 Stand upright on one leg. Free leg behind. Head up, chest up. Position 2 Butt out to squat down. Knee over foot. Back straight. Position 3 Fully extend to toes each time. Repeat the movement.

5. Position 1 Start upright. Lower to crouch. Swing one arm back, one arm forward. Position 2 Stay low. Step to the side. Swing arms. Taking weight on reaching leg. Position 3 Stay low. Step to the side. Swing arms. Taking weight on reaching leg.

6. Position 1 Stand upright, head up, chest up. Knee up, opposite hand up. Position 2 Bend forward. Swing free leg backwards. Swing free arm forwards. Position 3 Reach hand ahead of front foot to touch. Raise rear leg straight to hip level. Return to stance. Repeat other side.

7. Position 1 Start upright, head up, chest up. Crouch and swing arm behind. Position 2 Fully extend into jump. Position 3 Land on one leg quietly. Bend at ankle, knee and hip. Butt out at landing. Repeat for the other leg.

8. Position 1 Start upright, head up, chest up. Crouch by bending at ankles, knees and hips. Butt out. Position 2 Fully extend into a sideways jump. Landing on the leading (outside) leg. Position 3 Land quietly by bending at ankle, knee and hip. Repeat to the other side.

9. Position 1 Hands wide; feet wide; back straight. Weight on hands and feet. Take weight on right arm & left leg. Pick up bent right leg and bring it under body. Continue moving right leg & hips under body. Lift left arm off. Take more weight on support arm. Position 2 Move right leg & hip further under body. Rotate free arm to rear. Reach for floor with free hand. Touch floor with free hand. Straighten free leg. Position 3 Return leg & hip back under body. Return to start position. Weight on hands and feet. Start in opposite direction.

10. Position 1 Lie flat, face up, star position. Position 2 Raise trunk and arms with one straight leg. Touch foot with hand. Keep other leg down. Position 3 Return to start position. Repeat on other side.

11. Position 1 Sit up, chest up, hands behind hips. Hands wide. Feet wide. Weight on heels. Take weight on opposite hand and foot. Lift and pull bent leg under fixed leg. Lift opposite arm off and rotate. Reach hand and foot away from each other. Position 2 Balance on hand and foot. Chest down. Reverse the position by pulling bent leg back under fixed leg. Position 3 Return arm to floor. Keep butt off floor. Start the movement to the other side. Balance on hand and foot. Chest down.

12. Position 1 Lie flat, facing up. Legs straight and vertical. Shoulders in contact with floor. Head down. Position 2 Lower legs to side. Keep legs straight. Keep shoulders down. Position 3 Lower legs very close to floor. Raise legs back to starting position. Repeat other side.

13. Position 1 Lie on side, legs straight, feet together. Hips vertical. Weight on straight arms. Position 2 Raise hips to highest point and lower slowly. Position 3 Return to starting position. Repeat.

14. Position 1 Lie flat, face up. Hands under hips. Leg straight. Raise straight legs above hips. Position 2 Circle straight legs. Left leg anti-clockwise. Right leg clockwise-3 times.. Position 3 Circle left leg clockwise. Right leg anti-clocwise-3 times. Repeat

15. Position 1 Stand upright, head up, chest up. Take weight onto outside leg. Bend at ankle, knee and hip. Opposite arm forward, other arm back. Lift bent trail leg off the ground, bring it close to standing leg. Position 2 Step to the open side, stay low. Take a long step. Toes facing forwards. Take weight on outside leg. Swing opposite arm forward. Position 3 Bend at ankle, knee and hip. Opposite arm forward, other arm back. Lift bent trail leg off the ground. Bring it close to standing leg. Return the other way. Repeat.

16. Position 1 Start upright, head up, chest up. Step forward. Feet facing forward. Take a long step. Bend front ankle, knee and hip. Reach and touch ahead beyond feet. Position 2 Keep rear leg straight. Push back from front leg. Swing leg to rear. Take weight on other leg. Position 3 Take a long step back. Bend front ankle, knee and hip. Reach and touch ahead beyond feet. Keep rear leg straight.

17. Position 1 Start upright, head up, chest up. Step forward. Opposite arm to opposite leg. Bend lead leg. Reach across and touch foot outside front foot. Position 2 Swing free arm high. Keep trail leg straight. Push back from front leg. Swing leg to rear. Take weight on other leg. Position 3 Keep backward moving leg off ground take a long step back. Reach across and touch floor outside front foot.

18. Position 1 Start upright, head up, chest up. Step forward. Feet facing forward. Position 2 Take a long step. Bend front ankle, knee and hip. Reach and touch ahead beyond feet (two hands). Keep rear leg straight. Position 3 Push back from front leg. Swing leg to rear. Take weight on other leg. Take a long step back. Bend ankle, knee and hip. Reach and touch ahead beyond feet (two hands). Keep rear leg straight.

19. Position 1 Start upright, head up, chest up. Step forward. Opposite arm to opposite leg. Bend lead leg. Reach across and touch foot outside front foot. Position 2 Swing free arm high. Keep trail leg straight. Push back from front leg. Swing leg to rear. Take weight on other leg. Position 3 Keep backward moving leg off ground take a long step back. Reach across and touch floor outside front foot. Speed the movement up. Increase the length of each forward and backward step.

20. Position 1 Stand upright, head up, chest up. Position 2 Step forward and across trail leg. Take a long step. Toes forward. Position 3 Bent at ankle, knee and hip. Rotate shoulders and reach outside arm inside leg to touch floor. Keep trail leg straight.

21. Position 1 Lie flat, face up. Hands under hips. Legs straight. Position 2 Raise one leg and begin a clockwise circle. Immediately raise other leg and begin an anti-clockwise circle. Position 3 Keep both legs off the ground while circling.

22. Position 1 Weight on hands and feet. Hands wide, feet wide. Back straight. Position 2 Touch opposite hands and foot under hips. Position 3 Return to start position. Repeat other side.

23. Position 1 Lie flat, face up in a star position. Hands wide, feet wide. Position 2 Raise opposite hand to opposite leg. Keep support arm on ground. Keep trail leg on ground and straight. Position 3 Keep raised leg as straight as possible. Lower back to start and repeat other side.

24. Position 1 Face down, weight on hands and feet. Body straight from feet to shoulders. Position 2 Raise one straight leg above hips. Keep heel vertical. Return to start position. Repeat 3 times. Position 3 Repeat other side-3 times. Continue sequence.

25. Position 1 Lie flat, face up. Hand under hips. Raise straight legs, feet together. Position 2 Swing legs past each other, up and down. Keep legs straight. Position 3 High point about 45°. Low point just off the floor.

26. Position 1 Sit with hands to side of hips. Legs wide and slightly bent. Heels on floor. Straighten arms and push. Heel and hand into ground to raise hips off ground. Move opposite hand to opposite foot. Position 2 Touch opposite hand to opposite foot. Position 3 Return to balance and repeat other side.

27. Position 1 Start standing, head up, chest up. Crouch down with hands ahead on floor-count 1. Take weight on hands. Jump feet back-count 2. legs straight. Trunk braced. Position 2 Jump legs back into crouch- count 3. repeat the jumping out and in action a second time-count 4 and 5. Position 3 Jump high and fully extend- count 6. land softly by bending at ankles, knees and hips. Butt out. Immediately begin the movement. Repeat.

28. Position 1 Start standing, head up, chest up. Crouch down with hands ahead on floor-count 1. take weight on hands. Jump feet back-count 2; legs straight. Trunk braced. Position 2 Lower chest to floor-count 3. straight line from shoulders to toes. Push back up-count 4. jump straight legs to one side-count 5. jump back to middle-count 6. Jump straight legs to other side- count 7. Position 3 Return to the middle-count 8. jump legs back to crouch position-count 9. jump high and fully extend-count 9. jump high and fully extend- count 10. land softly and repeat movement.

29. Position 1 Start standing, head up, chest up. Crouch down with hands ahead on floor-count 1. take weight on hands. Jump feet back-count 2; legs straight. Trunk braced. Lower chest to floor and push back up-count 3 and 4. Position 2 jump legs off ground and cross them at landing-count 5. return to middle position- count 6. Jump and cross legs the other way-count 7. Jump legs back to middle-count 8 Position 3 Jump legs back in to crouch- count 9. jump high and fully extend-count 10. land softly and repeat movement.

30. Position 1 Stand upright, head up, chest up. Crouch down with hands ahead and on floor-count 1. take weight on hands. Jump feet back-count 2; legs straight. Trunk braced. Position 2 Lower chest to floor-count 3. straight line from shoulders to toes. Push back up-count 4. jump feet apart-count 5. keep legs straight. Jump legs back together-count 6. Position 3 Jump legs back to crouch position-count 7. jump high and fully extend-count 8. land softly and repeat movement.

31. Position 1 Stand upright, head up, chest up. Crouch down with hands ahead on floor-count 1. Take weight on hands. Jump feet back-count 2; legs straight. Trunk braced. Lower chest to floor-count 3. Straight line from shoulders to toes. Push back up- count 4. Position 2 Raise one straight leg above hips-count 5. Keep heel vertical. Return foot to ground-count 6. Repeat with other leg for- counts 7 & 8. Position 3 Jump legs back to crouch position-count 9. Jump high and fully extend-count 10. land softly and repeat movement.

32. Position 1 Start standing; head up, chest up. Crouch down with hands ahead on floor-count 1. Take weight on hands. Jump feet back-count 2; legs straight. Trunk braced. Position 2 Lower chest to floor-count 3. Straight line from shoulders to toes. Push back up-count 4. Jump legs back to crouch position-count 5. Jump feet back-count 6. Legs straight. Trunk braced. Position 3 Jump legs back to crouch position count 7. Jump high and fully extend-count 8. Land softly by bending at ankles, knees and hips. Butt out. Immediately begin the movement. Repeat full sequence.