OAKLEIGH CHARGERS U16 Summer Training Program 2016/17 Oakleigh Charger s U16 Summer Program 1
OAKLEIGH CHARGERS U16 SUMMER S&C 2016/17 Always warm up before running sessions: 10min easy jog Dynamic movements & dynamic stretches/mobility (leg swings, book openers, lunges, hip openers, etc.) 2xButt kicks, 2xSkip A s, 2xHigh Knees. Strides x 4 = build each stride over 50-60-70-80 metres. Getting faster and longer in stride. A good stride is the ability to run fast without maximal effort, effectively gliding across the ground. It should look effortless. Warm-downs should include active recovery such as light jogging for 8-10 minutes, spinning on a bike, stretching and foam rolling followed by rehydration. Make sure you complete the kicking and skills program each week. If you don t kick during the break, you are significantly increasing your risk of a quad injury upon returning to training. Remember to take into consideration any outside sport training and competitions so you do not overload yourself and risk injury or illness. BEST RECOVERY IS PROPER HYDRATION AND QUALITY SLEEP. Do your training sessions early in the morning before the heat of the day. This will free up the rest of your day and help recovery. Getting good quality sleep before midnight is the other method of recovery we want to instill. Cross training is a great way to mix things up and include some time with friends who might not be training for football. Any questions email: tonycrawford530@gmail.com Oakleigh Charger s U16 Summer Program 2
Week 1 Week 2 Short Interval Sessions 8 x 1min 85-90% intensity 1 minute rest between - Rest 15 Burpees 10 x 1min 85-90% intensity 1 minute rest between - Rest 3 Minute effort Long Interval Sessions 2 x 1km 80-85% intensity 2 minutes rest between Rest 2 x 8 Burpees 3 x 1km 80-85% intensity 2 minutes rest between 2x1min Mountain Climb Fartlek Sessions 1 x 90:90 2 x 60:60 3 x 30:30 4 x 15:15 Rest - 3 Minute effort 2 x 6 minutes of: 1) 40 seconds @ 60-70% intensity 2) 20 seconds @ 85-90% intensity 2 minutes walk between sets Rest 2 x 8 Burpees Repeat Sprint Sessions 3 sets of: 4 x 15 seconds sprint (or 100m) 95% intensity 20 seconds rest between reps + 3 minutes between sets Rest 2x8 Tuck Jumps 3 sets of: 150m at 90% intensity 100m at 95% intensity 75m at 100% intensity Walk back to start between reps + 2 minutes between sets Week 3 Week 4 8 x 1min 85-90% intensity 40 seconds rest between 2x10 Burpees 10 x 1min 85-90% intensity 40 seconds rest between - Rest 3 minute effort 2 x 2km 80-50% intensity 2 minutes rest between Rest 2 x 8 Tuck Jumps 3 x 1km 80-85% intensity 1 minute rest between 1 x 90:90 2 x 60:60 3 x 30:30 4 x 15:15 Rest 2 x 8 Burpees 2 x 8 minutes of: 1) 40 seconds @ 60-70% intensity 2) 20 seconds @ 85-90% intensity 2 minute walk between sets Rest - 3 Minute effort 3 sets of: 5 x 15 seconds sprint (or 100m) 95% intensity 20 seconds rest between reps + 3 minutes between sets Rest 2x8 Tuck Jumps 4 sets of: 150m at 90% intensity 100m at 95% intensity 75m at 100% intensity Walk back to start between reps + 2 minutes between sets MAINTAIN FORM UNDER FATIGUE! Oakleigh Charger s U16 Summer Program 3
Running Sets Explanations Short Interval: Short periods of higher intensity work where the intensity needs to be sustained over the interval. 1:2-3 work to rest ratio. Long Interval: Longer periods of a high intensity work with longer rest periods. Maintain consistency of speed throughout reps and focus on staying relaxed as you run. These can be done around an oval or track to aid with distance tracking; most standard grass oval are around 400m long. If you aren t confident with the distance you are running try running at a high intensity for roughly 2.5 laps of an oval or 3 minutes and 20 seconds. 1:1 Work to rest ratio. Fartlek: Fartlek is Swedish for speed play. This training method combines continuous training with interval training. It is simply a period of fast running intermixed with periods of slower running. Continuous. 90:90 etc = 90 seconds hard then straight into 90 seconds easy. Continuous hard to easy running through decreasing time periods= 90 on/ 90 easy, 60 on/ 60 easy, 60 on/ 60 easy, 30 on/ 30 easy, 30 on/ 30 easy.etc *These are good sessions as they replicate the varying intensities of a football game (Aerobic/Anaerobic). Sprints: Short very high intensity efforts followed by very low intensity or complete rest between. Best to complete these session on a grassed oval to reduce impact stress. Remember technique cues when sprinting: strong arm drive at 90-degree angles, running on the balls of your feet, strong knee drive, quick leg turn over. Run technique cues: MAINTAIN FORM UNDER FATIGUE! Knee drive the knee leads the way. Keep ankle relaxed under hamstring so not reaching in front past your knee Keep posture tall and straight. Minimalize head wobble and keep eyes up looking straight ahead. Arm carry open chest and shoulders square. Arms at 90-degree angles Don t over-stride (large steps): this can lead to slower leg turn over (cadence) and instability at the knees, hips and gluteal muscles. Keep your stride natural and don t over think the process. Oakleigh Charger s U16 Summer Program 4
OAKLEIGH CHARGERS U16 SUMMER TRAINING DIARY Below is a 4 week calendar where you can record the training you have done over the summer break. There is an example week provided as a guide. Aim to do at least 3 running session a week Example Long interval session week 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Core: 20 min Basketball training 1 hour Glute + injury prevention exercises: 20min Footy skills Fartlek session week 1 Strength and core 45min Sprint session week 1 Footy skills Core + injury prevention exercises 25min Rest day with 3 4 core, strength or combined strength/injury prevention sessions. Remember to include proper warm-ups, recovery, stretching, foam rolling and mobility work as well. THE SESSIONS STARTS WHEN THE WARM UP STARTS! Also include a rest day each week. It is important that you guys list all the physical activities that you are doing. Now that we have pre-christmas testing results the expectation is for you to improve on this baseline testing when we return in January. Short interval set week 1 on stationary bike Glute + strength exercises 30min Oakleigh Charger s U16 Summer Program 5
OAKLEIGH CHARGERS U16 SUMMER TRAINING DIARY WEEK 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEK 2 WEEK 3 WEEK 4 Oakleigh Charger s U16 Summer Program 6
CORE SESSIONS Dead-bugs -Draw belly button to spine -Opposite arm/ leg lower and raise together -Alternating each reps 2 sets of 12 reps Bird-dog / All 4 reaches -Focus on activating glute to lift leg -Draw belly button to spine -Alternating each rep 2 sets of 8 reps Hold arm/leg out for 2 seconds Oakleigh Charger s U16 Summer Program 7
Superman Holds 3x20 second holds Side Plank with leg abduction 3 x 5-10 second hold each side Oakleigh Charger s U16 Summer Program 8
Glute Bridges and single leg glute bridges 5min 15 seconds both feet on the ground. 45 seconds 1 leg extended. Swap legs after each 15 sec recovery. Oakleigh Charger s U16 Summer Program 9
Squat Hips back, knees out, big chest Keep heels on the ground + drive through them to stand up Feet hip slightly wider than hip width Good to do in front of mirror to watch technique 2 sets of 10-12 reps Progress to 3 sets Use mini band around knees if have one Progress to holding a football or small weight (2-5kg) against chest Single leg Squat 15 2 different methods we want to work on Start with heels going behind your body and progress to heels in front in image 2. 3 Sets of 12-15 Reps Progress to a 4 th Oakleigh Charger s U16 Summer Program 10
Ankle Injury Prevention and Strength Standing star balance: Barefoot Reach out as far until you start to loose ankle, knee, hip and upper body control Mix up which direction you move to Watch knee and ankle alignment Proprioception Single leg balance o Eyes closed o Handball / receive with partner Progress by standing on a small pillow Progress by standing on small pillow or wobble board Hopping- barefoot: Forwards/ backwards Lateral (side to side) Vertical jump and land on one leg Oakleigh Charger s U16 Summer Program 11
Basic Circuit program. Your understanding of circuits should be pretty reasonable after one of our last strength sessions in the gym going over the principles, below is an example. If you have any questions please email me at tonycrawford530@gmail.com 10 Exercises x 2 sets. 1min on each station followed by a 10 second break between rotations. Push Ups 10 Wide (slow) 10 Neutral (normal) 10 Narrow (fast) Prone hold (plank) 60 Sec Hold Burpees 10, 20sec break, 10 Superman Holds 20 sec hold. 20 sec break, 20 second hold. Skipping 60 sec. Russian Twists 30 reps each side. 4-6kg weight. Squats 20 squats focusing on good form. Side Plank 25 seconds each side. Mountain Climbers 25 seconds. 10 second rest. 25 seconds. Forward and Reverse Lunges. 1 minute easy. Aim to consistently do your core and injury prevention training throughout the week. Oakleigh Charger s U16 Summer Program 12