Courcey Rovers Conditioning Guidelines for Underage Physical Development

Courcey Rovers Conditioning Guidelines for Underage Physical Development U 13 - U 18

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?

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 • Sport Specific • Footwork & Agility • Reaction & Agility Work • Strength • BW exercises – technique • BW circuits • Core stability technique • Core stability progressions • Lift technique • Stamina • Small sided games • Mobility • Warm up & Cool down • 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 • Sport Specific • Footwork & Agility • Reaction & Agility Work • Open drills • Strength • Core stability technique • BW circuits • Lift technique • Core lifts with weight • Stamina • Small sided games • Mobility • Warm up & Cool down • Core stability progressions • Stamina • Manipulation of games • Fuel Mix drills • Running drills • Mobility • Injury management

Questions? ?