F 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 players 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: 15s-20s REST: 15s-20s: REPS: 3) unless otherwise stated in the exercise description. Position 1 Stand upright. Head Up, Chest up, Back straight. Hands on hips. Position 2 Bend slightly at ankles, knees and hips. Butt out. Heels down. Keep knees over feet. Back straight. Position 3 Fully extend to stand. Immediately start next movement. Repeat. Position 1 Stand upright. Head Up, Chest up, Back straight. Feet shoulder width apart. Position 2 Bend at ankles, knees and hips. Butt out. Heels down. Back straight. Keep knees over feet. Position 3 Fully extend to stand. Immediately start next movement. Repeat. Position 1 Stand upright. Head up, chest up, back straight. Position 2 Bend slightly at ankles, knees and hips. Butt out. Heels down. Keep knees over feet. Back straight. Position 3 Fully extend to toes. Immediately start next movement. Repeat. Position 1 Stand upright. Head up, chest up, back straight. Feet shoulders width apart. Position 2 Bend at ankles, knees and hips. Butt out. Heels down. Keep knees over feet. Back straight. Position 3 Fully extend to toes. Immediately start next movement. Repeat. Position 1 Stand upright, head up, chest up. One foot ahead of the other. Position 2 Bend at ankles, knees and hips to squat. Arms move ahead. Front foot flat. Rear foot-heel up. Squat to best depth. Position 3 Fully extend up to toes. Arms swing back. Repeat movement. 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. Position 1 Lie flat, legs straight. Weight on forearms. Elbows under shoulders. Palms down. Position 2 Raise hips to take weight on knees and forearms. Brace trunk and hips. Hold for desired time. Position 3 Relax and return to starting position Position 1 Hands wide, feet wide. Back straight. Weight on hands and feet. Position 2 Slowly raise one straight arm to shoulder height. Return to start. Repeat with other arm. Return to start. Position 3 Slowly raise one straight leg above hip height. Return to start. Repeat with other leg. Return to start. Continue. 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. 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. Position 1 Start upright, head up, chest up. Straighten one arm up. Bend other arm to side, elbow down. Palms forward. Position 2 Raise knee to bent arm. Keep standing leg straight. Keep free arm straight. Position 3 Change feet and repeat other side. Position 1 Hands wide, feet wide, back straight. Weight on hands and feet. Position 2 Take weight on opposite arm and leg. Raise free foot behind knee and touch. Position 3 Return to start position. Repeat other side. Position 1 Step forwards to a lunge position. Foot facing forwards. Keep knee above foot. Position 2 Bend at the hips and reach both hands forward to touch. Position 3 Return to a stand and repeat the other side. Position 1 Start standing, head up, chest up. Wide step to the side. Toes facing forwards. Position 2 Bend at the ankle, knee and hip of load leg. Touch floor with both hands. Keep trail leg straight. Position 3 Push off to return to standing. Repeat the other side. Continue movement. Position 1 Stand upright, head up, chest up. Take weight on left leg. Rotate right trunk, leg & 45 to rear. Take a long step. Pin the left leg in place. Position 2 Bend at ankle, knee & hip of lead leg. Touch floor with both hands. Keep trail leg straight. Position 3 Push off to return to standing. Repeat on the other side. Continue movement. Position 1 Stand upright. Head up, chest up, back straight. Hands on hips. Position 2 Bend slightly at ankles, knees and hips. Butt out. Heels down. Keep knees over feet. Back straight. Position 3 Fully extend to stand. Immediately start next movement. Repeat. Position 1 Start upright, head up, chest up. Cross lead leg over standing leg and step forward. Position 2 Take a long step. Feet facing forwards. Trail leg straight. Position 3 Reach forward with hands. Touch the floor ahead of the foot. Return to start and repeat. Position 1 Start standing, head up, chest up. Position 2 Take the weight on the front leg and step back and across with the free leg. Bend ay ankle, knee and hips. Touch floor ahead of front foot. Position 3 Keep trail leg straight. Return to start position. Repeat other side. Position 1 Weight on hands and feet. Hands wide, feet wide. Back straight. Position 2 Touch opposite hands and foot under hips. Return to start position. Position 3 Repeat other side. Position 1 Sit on one side. Knees bent to 90. Free arm at side. Elbow under shoulder. Weight on hip and forearm. Position 2 Brace trunk and hips and raise. Take weight between knees and forearm. Hold for desired time. Position 3 Repeat on other side. Position 1 Hands shoulder width apart. Arm straight. Shoulders down & back. Body straight from toes to shoulders. Hold for desired time. 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. Position 3 Repeat other side. Position 1 Lie on side, trunk upright. Weight supported on forearm. Position 2 Raise the straight leg above the hips. Circle anti-clockwise. Position 3 Repeat circling clockwise. Repeat other side. 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. Position 1 Start standing, Head up, Chest up. Crouch down with hands ahead on floor - Count 1. Position 2 Take weight on hands and feet. Jump feet back-count 2. Jump legs back in to a crouch-count 3 Position 3 Jump high and fully extend- count 4. Land softly by bending at ankles, knees and hips-but out. Immediately begin the movement. Repeat 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 Raise 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. 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. 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. 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. Position 1 Start upright. Head up, chest up. Crouch down with hands ahead on floor-count 1. Position 2 Jump feet back-count 2. Legs straight. Arms straight. Jump feet to a wide split position-count 3. Jump feet back to the long position-count 4. Position 3 Jump feet back to crouch position-count 5. Jump high and fully extend- count 6. Land and immediately ben into the crouch position repeating the cycle.