FITNESS & CONDITIONING TRAINING

Program Overview

Age-appropriate fitness development following Long-Term Athletic Development principles. Building football-specific conditioning while ensuring proper growth patterns.

Age-Specific Training

U-10 & U-12 (Movement Literacy): 30-minute sessions focusing on coordination games, agility ladders, basic flexibility through fun activities.

U-13 & U-15 (Fitness Building): 45-minute sessions developing aerobic base, speed work, basic strength training, injury prevention protocols.

U-17 & U-19 (Performance Optimization): 60-minute sessions with HIIT training, advanced strength work, match-specific conditioning, peak performance preparation.

Key Components

• Speed & Agility: Sprint work, direction changes, acceleration training
• Endurance: Cardiovascular fitness through ball work and interval training
• Strength: Bodyweight exercises, core stability, injury prevention
• Flexibility: Dynamic warm-ups, static stretching, mobility work

Fitness Testing

Monthly assessments: Beep test, 40-yard dash, agility T-test, vertical jump, flexibility evaluation with individual improvement tracking.