as well as a players technical and tactical development, their physical development is paramount if...
DESCRIPTION
Position 1 Stand upright, head up, chest up. Feet crossed. Toes forward. Position 2 Bend at ankles, knees and hips into squat. Head up, chest up, butt out. Squat to full depth. Front foot flat. Rear foot-heel up. Position 3 Hands ahead, elbows out. Return to start position and repeat.TRANSCRIPT
BRISTOL ROVERS FC ACADEMY INDIVIDUAL TRAINING EXERCISES
UNDER 13s – UNDER 14s
INTRODUCTION
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: 20s-25s; REST: 20s-25s; REPS: 3) unless otherwise stated in the exercise description.
MOVEMENT PATTERN 1 – EXERCISE 1‘SQUAT – DEEP CROSS FOOTED TO TOES’
Position 1
Stand upright, head up, chest up. Feet crossed. Toes
forward.
Position 2
Bend at ankles, knees and hips into squat. Head up,
chest up, butt out. Squat to full depth. Front foot flat .
Rear foot-heel up.
Position 3
Hands ahead, elbows out. Return to start position and
repeat.
MOVEMENT PATTERN 1 – EXERCISE 2‘JUMP SQUAT’
Position 1
Stand upright, head up, chest up. Bend at ankles, knees and hips to squat.
Arms move ahead.
Position 2
Jump high. Arms swing to assist jump.
Position 3
Bend at ankles, knees and hips to land softly. Repeat
next jump immediately.
MOVEMENT PATTERN 1 – EXERCISE 3‘JUMP SQUAT - NARROW - WIDE’
Position 1
Stand upright, head up, chest up. Squat down before
the jump.
Position 2
Jump high keeping feet apart.
Position 3
Land with feet apart. Bend at ankles, knees and hips with a soft landing. Repeat the
jump bringing legs closer at landing. Continue-wide,
narrow, wide, etc.
MOVEMENT PATTERN 1 – EXERCISE 4‘FORWARD JUMP – TWO FOOTED TAKE OFF AND LANDING’
Position 1
Stand upright, head up, chest up. Bend at ankles,
knees and hips. Swing arms back.
Position 2
Fully extend into the jump. Swing arms to assist.
Position 3
Bend at ankles, knees and hips to land quietly. Step
back to the start. Repeat.
MOVEMENT PATTERN 1 – EXERCISE 5‘LATERAL JUMP – TWO FOOTED TAKE OFF AND LANDING’
Position 1
Start upright, head up, chest up. Crouch low.
Position 2
Fully extend and jump sideways.
Position 3
Land quietly by bending at ankles, knees and hips.
Immediately repeat the jump to the other side. Repeat.
MOVEMENT PATTERN 1 – EXERCISE 6‘SINGLE LEG SQUAD AND HOLD’
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
Hold for 5 sec before returning to a stand. Repeat the exercise on opposite leg.
MOVEMENT PATTERN 2 – EXERCISE 1‘OVERLAP SCISSOR KICK’
Position 1
Lie facing up, hands under hips. Legs straight, feet
together. Raise straight legs off floor. Legs apart and straight to widest range.
Position 2
Cross legs over each other. Keep legs straight. Return to
wide position.
Position 3
Cross legs over each other in opposite direction. Keep legs
straight.
MOVEMENT PATTERN 2 – EXERCISE 2‘SUPINE TWISTS’
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.
MOVEMENT PATTERN 2 – EXERCISE 3‘PRONE SCORPION – NON ALTERNATING’
Position 1
Face down, weight on hands and feet. Hands under
shoulders. 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.
MOVEMENT PATTERN 2 – EXERCISE 4‘STRAIGHT LEG CIRCLES - SIDE POSITION’
Position 1
Lie on side, trunk upright, weight supported on
forearm.
Position 2
Raise the straight top leg above hips. Circle anti-
clockwise.
Position 3
Repeat circling clockwise. Repeat on other side.
MOVEMENT PATTERN 2 – EXERCISE 5‘SUPINE FLUTTER KICKS – FOUR COUNT’
Position 1
Lie flat, face up. Hands 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.
MOVEMENT PATTERN 2 – EXERCISE 6‘SUPINE HOT FOOT LIZARD – FRONT TOUCH’
Position 1
Sit with hands to side of hips. Legs slightly bent.
Heels on floor.
Position 2
Straighten arms and push heel and hand into ground to raise hips off ground. Move opposite hand to opposite
foot.
Position 3
Touch opposite hand to opposite foot. Return to
balance position and repeat other side.
MOVEMENT PATTERN 3 – EXERCISE 1‘FORWARD LUNGE WITH TWIST’
Position 1
Stand upright, head up, chest up. Step forward. Start
reach with opposite arm.
Position 2
Take a long step. Feet facing forwards. Reach opposite arm to touch floor outside lead foot. Trail arm high
behind body.
Position 3
Return to standing. Repeat the other side.
MOVEMENT PATTERN 3 – EXERCISE 2‘LATERAL LUNGE WITH TWIST’
Position 1
Stand upright, head up, chest up. Step to side. Toes
facing forwards.
Position 2
Take a long step. Bend at ankle, knee and hips to reach forward. Reach
opposite arm across to touch floor outside lead leg.
Free arm behind back.
Position 3
Return to starting position and repeat other side.
MOVEMENT PATTERN 3 – EXERCISE 3‘TRANSVERSE LUNGE WITH TWIST’
Position 1
Stand upright; head up, chest up. Take weight on left leg. Rotate right trunk, leg & hip 45° to rear. Take a long
step. Pin the left leg in place.
Position 2
Bend at ankle, knee and hip of lead leg. Reach hand
outside lead leg. Keep trail leg straight. Swing free arm
back.
Position 3
Return to start position and repeat other side.
MOVEMENT PATTERN 3 – EXERCISE 4‘BACKWARD LUNGE WITH TWIST’
Position 1
Stand upright, head up, chest up.
Position 2
Reach back with one leg, bend at ankle, knee and
hips. Take a long, rear step. Keep weight on front foot.
Reach forward with opposite hand. Touch the floor outside
front foot. Free arm high.
Position 3
Return to standing position. Repeat on other side.
MOVEMENT PATTERN 3 – EXERCISE 5‘FORWARD CROSS STEP LUNGE WITH TWIST’
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.
MOVEMENT PATTERN 3 – EXERCISE 6‘BACKWARD CROSS STEP LUNGE WITH TWIST’
Position 1
Stand upright, head up, chest up. Toes forward.
Position 2
Take weight on front foot and step back and across
with free leg. Rotate shoulders and reach across
with opposite arm.
Position 3
Bend front leg. Take a long step with free leg. Touch
floor outside opposite foot. Return to start and repeat
other side.
MOVEMENT PATTERN 4 – EXERCISE 1‘HIP HIKES – TWO HANDED’
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 and relax.
MOVEMENT PATTERN 4 – EXERCISE 2‘SUPINE HOT FOOT LIZARD – FRONT TOUCH’
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.
MOVEMENT PATTERN 4 – EXERCISE 3‘SUPINE 0s AND 8s’
Position 1
Lie flat, face up. Hands under hips. Raise leg straight and together.
Position 2
Draw a large O in the air anti-clockwise.
Position 3
After the O draw a fig 8 in the air. Follow with another
O clockwise and repeat sequence.
MOVEMENT PATTERN 4 – EXERCISE 4‘PRONE TURTLE’
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.
MOVEMENT PATTERN 4 – EXERCISE 5‘LEG RAISES – SIDE POSITION’
Position 1
Lie on side. Elbow under shoulder. Weight on forearm. Hands ahead on floor. Legs
straight.
Position 2
Raise top leg. Brace trunk with hands.
Position 3
Raise leg high. Keep leg straight. Lower slowly and
repeat.
MOVEMENT PATTERN 4 – EXERCISE 6‘PRONE SCORPION – NON ALTERNATING’
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.
MOVEMENT PATTERN 5 – EXERCISE 1‘EIGHT COUNT SCORPION BODYBUILDER’
Position 1
Start standing, head up, chest up. Crouch down with hands ahead on floor-count 1. take weight on hands &
feet. Jump feet back-count 2. legs straight. Trunk braced.
Position 2
Raise one straight leg above hips-count 3. keep heel up.
Return to floor-count 4. repeat with other leg, up and
down-counts 5 & 6.
Position 3
Jump legs back in to crouch-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.
MOVEMENT PATTERN 5 – EXERCISE 2‘SIX COUNT KANGAROO BODYBUILDER’
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.
MOVEMENT PATTERN 5 – EXERCISE 3‘EIGHT COUNT WINDSHIELD WIPER BODYBUILDER’
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 straight legs to one side-count 3. brace on
landing return to middle-count 4. jump straight legs to opposite side-count 5. return to middle-count 6.
Position 3
Jump legs back into crouch-count 7. jump high and fully extend-count 8. land softly
and repeat movement.
MOVEMENT PATTERN 5 – EXERCISE 4‘EIGHT COUNT LEG TWISTER BODYBUILDER’
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 leg
straight. Trunk braced.
Position 2
Jump legs off ground and cross them at landing-count 3. return to middle position-count 4. jump and cross legs the other way-count 5. jump legs back to middle-count 6.
Position 3
Jump legs back into crouch-count 7. jump high and fully extend-count 8. land softly
and repeat movement.
MOVEMENT PATTERN 5 – EXERCISE 5‘EIGHT COUNT BODYBUILDER’
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.
MOVEMENT PATTERN 5 – EXERCISE 6‘TEN COUNT SCORPION BODYBUILDER’
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.