SOUTH ISLAND UNDER 17 BOYS
TRAINING PROGRAM
By doing this well, you prove your commitment to your team and to our goal.
1.
GAME PLAN
Study Game Plan 10 times for 5 minutes over the campaign. Use coins to work
through the moves on a table. If you get confused then contact the coach.
Tick it off each time you do it.
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2.
5 minutes study
5 minutes study
5 minutes study
5 minutes study
5 minutes study
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5 minutes study
5 minutes study
5 minutes study
5 minutes study
5 minutes study
FITNESS ACTIVITIES
Complete the following list of aerobic (endurance) activities. Tick each one once you
complete it.
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25 minute jog in Park or on street
30 minute jog in park or on street
35 minute jog in Park or on street
40 minute jog in park or on street
45 minute jog in Park or on street
40 minute bush run
30 minute beach run
30 minute hill run
25 minute speed play (for every 3 minutes you jog, sprint a lamp post section)
sprint 10 metre up a sand dune (or stairs) and walk down x 5. Rest for 1
minute (repeat 10 times).
Go over the speed drills on the next page 1 to 2 times per week over the duration of
the campaign. Put the date in the table below each time you do a speed session.
Buddy up with someone to make trainings fun and to help motivation.
SPEED TRAINING
1. WARM UP
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Gentle jog (3 minutes)
2. QUICKENING DRILLS
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Concentrate on
quick taps, springing off ground (pulse)
rhythm
flex foot (pull toe up toward knee)
all are skips (explosive feet)
pump arms, fast arms are like triggers for
your guns (legs)
Forward – 5 metres and walk back
- mini jumps
- low microskip
- medium height microskip maintain same speed for all three
- high knee micro skip
- foot above knee and kick out
- foot above knee, kick out and pull back
- kick butt
- double butt kick
Laterals – 5 metres and back facing the same way
- side micro skips
- small carioca (crossover)
- high carioca
- adductors (Charlie Chaplin)
- backward, high knee skip
Dynamics - 5 minutes of dynamic stretches
- forward lunges
- squats
- knee to chest
- gluteal stretch
- forward/lateral leg swings
3. SPRINT ACTIVITIES
Choose activities from the following page.
4. STRETCH
At the end of any trainings jog slowly for 2 minutes then stretch for 10 minutes.
Whole body but concentrate on Quads, Hamstrings, Hipflexors, Calves. Flexibility is
a major factor in speed.
5. RECOVERY
Re-hydrate throughout training and afterward. Ice any niggling muscles.
SPEED DRILLS
We will be doing all of these at our camps so I will know if you have done them or
not.
Choose 2 “Short” activities and 2 “Long” activities.
1.
Fall ins (Short)
Set up – 2 cones spaced 5m apart.
Stand with feet shoulder width apart, lean forward and when you lose balnce, sprint
past cone.
Repeat 10 times
2.
Lie downs (Short)
Face away from ball with a partner. On go, stand and race to the ball that is 15 metres
behind you.
Repeat 10 times.
3.
6 Touches (Short)
Set up – 2 cones spaced 7m apart.
Sprint, make a touch at second cone, pump. Repeat for 6 touches but on the last pump,
turn and sprint 10m.
Repeat 5 times.
4.
40 metre Sprints (Short)
Set up - 2 cones spaced 4m apart.
Sprint 40m and walk back. Do 10 press ups and 20 sit ups once back at the start.
Rest for 30 seconds.
Repeat 5 times
5.
Build Ups (Short)
Set up – mark a start cone, 20m, 40m and 70m.
20 metres at 50% maximum speed
20 metres at 75% maximum speed
30 metres at 100% maximum speed
Repeat 5 times.
6.
Speed Star (Short)
Set up – make a 5 pointed star with cones 5 m apart.
Always facing forward, start at bottom left cone, sprint to top,
pump to bottom right, sprint to left, side shuffle top right, pump to start cone.
Repeat 5 times.
7.
Speed T (Short)
Set up – make a T shape with cones mark
Sprint to middle top cone, side shuffle to left,
shuffle to right, shuffle to middle, pump.
Rest for 30 sec. Repeat 5 times.
8.
Explosive Sprints (Long)
Set up – start cone and cones at 10m, 15m, 20m and 40m.
Sprint first distance and walk back slowly. Go through all sprints and have a long rest
and drink after last 40m sprint.
5 x 10 metre sprints
3 x 15 metre sprints
2 x 20 metre sprints
1 x 40 metre sprints
9.
Staircase (Long)
Set up – Touch field
Sprint sideline, rest for 10 seconds (1).
Sprint Touchdown line and sideline. Rest for 15 seconds. (2)
Sprint Touchdown line, sideline and Touchdown line. Rest for 20 seconds. (3)
Sprint around whole field. (4)
Reverse the process from (3), (2) and finish with (1)
10.
Malcoms (Long)
Set up – 6 cones spaced 5m apart.
It is a shuttle run but at every cone you must lie on your front and clap hands together.
Start by lying down on your front. Sprint to first cone (5m), lie down, clap and pump
to start cone. Repeat for every cone. Once you lie down at 6th cone, sprint straight
back to start.
11.
Triangle (Long)
Set up – Touch Field
Sprint sideline, slow jog touchdown line, sprint corner to corner on the diagonal.
Repeat 5 times.
Total of 10 sprints.
12.
Boxes (Long)
Set up – Touch Field
Sprint sideline up to 10m line, jog 10m line, sprint sideline, jog to start.
Repeat above but to half way line.
Repeat above but to second 10m line.
Repeat above but to touchdown line.
13.
Pumps (Long)
Set up – Touch Field
Sprint to 5m line, pump to goal line.
Sprint to 10m line, pump to 5m line.
Sprint to half way line, pump to 10m line.
Sprint to second 10m line, pump to halfway line.
Sprint to 5m line, pump to 10m line.
Sprint to goal line, pump 5m line, sprint to goal line.
Walk to other end.
SOUTH ISLAND UNDER 17 BOYS
WEIGHT TRAINING PROGRAM
Progress - Weight/Rep/Set increases
EXERCISE
REPS SETS
START
WEIGHT
Leg Press
10-15
3
Heel Raise
20
3
Hamstring
Curl
Hip
Extension
10-15
3
MAIN
MUSCLE
GROUP
Quadriceps
Hamstrings
Gluteals
Gastrocnemi
us
Soleus
Hamstrings
3
Gluteals
Crunch
15
each
legs
20
3
Abdominals
Bench Press
10
3
Lat.
Pulldown
10
3
Dumbbell
Shoulder
Press
Bench Dips
10
3
10
3
Biceps Curls 10
3
Pectorals
Deltoids
Triceps
Latissimus
Dorsi
Triceps
Deltoids
Deltoids
Trapezius
Triceps
Triceps
Deltoids
Pectorals
Biceps
Alternative Exercises:
Chest:
Pec Deck, Press Ups, Chest Flies
Back:
Prone Row, Bent Row, Standing one arm row
Hamstrings:
Drops
Quads:
Squats, Lunges, Cleans
Biceps:
21s, Reverse Curl, one arm curl
Triceps:
Tricep Extensions, Boston Skull Crushers
Shoulders:
Dumbell Flies
Mid Section:
Swiss Ball Exercises, Medicine Ball
See gym staff or PE teacher for technique and safety.