Independent Training Program

INDEPENDENT TRAINING PROGRAM INDEPENDENT TRAINING PROGRAM

INDEPENDENT TRAINING PROGRAM

INDEPENDENT TRAINING PROGRAM INDEPENDENT TRAINING PROGRAM INDEPENDENT TRAINING PROGRAM

HeyAthletes!We’re hoping that community football will be back at some point this year — we’re sure you are too! That’s why the team at The Academy have designed these skill and conditioning programs to support young footy athletes. These programs will keep you training to come back better than before.

WE CAN’T WAIT TO SEE EVERYONE BACK ON THE FIELD!

Alex Rance DIRECTOR

Jake Giannakis HIGH PERFORMANCE MANAGER

INTRODUCTION

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What is The Academy? Our mission is for every student to be passionately engaged in their education and live a happy, fulfilling life.

The Academy is a full-time passion-based school, offering a unique and contextualised learning environment, for students in year 11 and 12, that aligns education with a shared passion for Australian Rules Football.

Our AFL-inspired High Performance Program, designed and run by current industry experts, also supports young athletes in their aspirations to play professional level football.

Does The Academy sound like the school for you?To apply or find out more, book in for an upcoming Information Session or contact our team:

www.theacademy.com.au/information contact@theacademy.com.au 03 8539 2994

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How to Use This Program This program is divided into four parts:

PART 1: WARM-UP PART 2: SKILLS PART 3: STRENGTH PART 4: CONDITIONING

Each part has 2 – 3 sessions that you can use, with each session to take 30 – 45 minutes to complete. Each exercise in the sessions includes a video demonstration by Alex or Jake. Click the WATCH button to activate the YouTube video.

Training ScheduleThe recommended weekly schedule is based off a typical pre-season week in an AFL environment This is only a suggested guide to your week and can be modified to suit your individual schedule

MON TUE WED THU FRI SAT SUN

Skills + Strength

Skills + Conditioning

Rest Skills + Strength

Skills + Conditioning

Strength Rest

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Warm-upPART 1

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We recommend you complete some form of warm up prior to each session. Follow Alex as he goes through a 2–3 minute warm-up sequence below.

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SkillsPART 2

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SessionOneSKILLS

SKILL SET EXERCISE SET/REPS VIDEO DEMO

Warm up See warm up protocol 10 mins

TECHNIQUE

Handball Wall Handballs — Left 2 x 10

Wall Handballs — Right 2 x 10

Wall Handballs — Step Back 2 x 10

EXECUTION

Handball Football and Tennis Ball Juggle 3 x 20

Pole Reaction Hands 3 x 20

TECHNIQUE

Marking Ground Claps 2 x 10

Wall Slams 2 x 20

2 Football Overhead Train Track 2 x 20

2 Tennis Ball Train Track 2 x 20

EXECUTION

Marking Tennis Ball & Football Gravity Catch

3 x 20

Kick 2 Self — Jump at the Ball 3 x 10

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SessionOne ContinuedSKILLS

SKILL SET EXERCISE SET/REPS DEMOTECHNIQUE

Kicking Ball Drop Technique 3 x 12

Kick 2 Self — Low 2 x 10

Kick 2 Self — Medium 2 x 10

EXECUTION

Kicking Kick 2 Grass — 40m Running Goal

3 x 5

Set Shots 30m — B, 45, S, 45, B 3 x 5

Session Challenge

Spider-man (3 Ball Catch)

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SessionTwoSKILLS

SKILL SET EXERCISE SET/REPS VIDEO DEMO

Warm up See warm up protocol 10 mins

TECHNIQUE

Handball Wall Handballs — Left 2 x 10

Wall Handballs — Right 2 x 10

Wall Handballs — Step Back 2 x 10

EXECUTION

Handball Football and Tennis Ball Juggle

3 x 20

Handball Over the Shoulder Catch 3 x 20

TECHNIQUE

Marking Ground Claps 2 x 10

Wall Slams 2 x 20

2 Football Overhead Train Track 2 x 20

2 Tennis Ball Train Track 2 x 20

EXECUTION

Marking Marking In-between Leg Flicks 3 x 20

Dive Roll 2 Hands 3 x 10

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SessionTwo ContinuedSKILLS

SKILL SET EXERCISE SET/REPS DEMOTECHNIQUE

Kicking Ball Drop Technique 3 x 12

Kick 2 Self — Low 2 x 10

Kick 2 Self — Medium 2 x 10

EXECUTION

Kicking Kick 2 Grass — Snap Goals 3 x 5 each foot

Dribble Goals 3 x 5 each foot

Session Challenge

Clay Pigeons (Hands)

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SessionThreeSKILLS

SKILL SET EXERCISE SET/REPS VIDEO DEMO

Warm up See warm up protocol 10 mins

TECHNIQUE

Handball Wall Handballs — Left 2 x 10

Wall Handballs — Right 2 x 10

Wall Handballs — Step Back 2 x 10

EXECUTION

Handball Tower Handball 3 x 10

Walking/Jogging Hands — Left and Right

3 x 10 each side

TECHNIQUE

Marking Ground Claps 2 x 10

Wall Slams 2 x 20

2 Football Overhead Train Track 2 x 20

2 Tennis Ball Train Track 2 x 20

EXECUTION

Marking Single Hand Catches 3 x 20

Dive Roll 1 Hand 3 x 10

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SessionThree ContinuedSKILLS

SKILL SET EXERCISE SET/REPS DEMOTECHNIQUE

Kicking Ball Drop Technique 3 x 12

Kick 2 Self — Low 2 x 10

Kick 2 Self — Medium 2 x 10

EXECUTION

Kicking Bontempelli Kick at Post 3 x 5

Kick Overhead Decision Making 3 x 5

Session Challenge

Circus Master (Juggle)

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DON'T MISS OUT!Limited spots available for our 2021 Year 11 & 12 classes. Book in for one of our FREE Information Sessions to meet the team behind The Academy.Meet with founder Alex Rance on campus to learn how we deliver a unique educational environment.We look forward to meeting you at an Information Session!

Information Sessions

INFORMATION SESSIONS INFORMATION SESSIONS INFORMATION SESSIONS INFORMATION SESSIONS

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ON-CAMPUS

StrengthPART 3

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SessionOneSTRENGTH

SKILL SET EXERCISE SET/REPS VIDEO DEMO

Warm up Prisoner Squat 1 x 10

Scorpion Kick 1 x 6 each side

Jump/Landing

Base Landing 1 x 8

Box Jump 2 x 4

Strength Rotation 1

BW Squat 3 x 12

BW Push Up 3 x 8

Strength Rotation 2

BW Hamstring Walk Out 3 x 5

Calf Raise 3 x 15

Core BW Plank 3 x 6 breaths

Dead Bug 3 x 5 each side

SHOW US YOUR SKILLS! TAG @THEACADEMY_AU TO GET FEATURED ON OUR SOCIALS!

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SessionTwoSTRENGTH

SKILL SET EXERCISE SET/REPS VIDEO DEMO

Warm up T-spine Rotation 1 x 8 each side

Kick Through Arabesque 1 x 6 each side

Jump/Landing

Altitude Landing 1 x 5

Skiers 2 x 4 each side

Strength Rotation 1

BW Glute Bridge 3 x 15

Prone YTW 3 x 5sec holds each letter

Strength Rotation 2

BW Close Grip Push Up 3 x 10

Nordic 2 x 4

Core BW Side Plank 3 x 6 breaths each side

Bear Crawl 3 x 8 each side

SHOW US YOUR SKILLS! TAG @THEACADEMY_AU TO GET FEATURED ON OUR SOCIALS!

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SessionThreeSTRENGTH

SKILL SET EXERCISE SET/REPS VIDEO DEMO

Warm up Cat/Camel 1 x 10

World’s Greatest Stretch 1 x 3 each side

Jump/Landing

Broad Jump 2 x 5

Single Leg Lateral Hop 2 x 6 each side

Strength Rotation 1

Body Weight Hip Thrust 3 x 12

Single Leg Calf Raise 3 x 12 each side

Strength Rotation 2

Arabesque 3 x 8 each side

Copenhagen Hold 3 x 10sec each side

Core Body Weight Hollow Hold 3 x 6 breaths

Lateral Bear Crawl 3 x 8 each side

SHOW US YOUR SKILLS! TAG @THEACADEMY_AU TO GET FEATURED ON OUR SOCIALS!

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SMASHED IT!

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ConditioningPART 4

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With a FootballCONDITIONING

EXERCISE SET/REPS VIDEO DEMO

Set Shots 30m: B, 45, S, 45, B 2 x 3 rounds each side 60sec rest between rounds

Dribble Kick 2 Self 2 x 3 full ground efforts60sec rest between efforts

Kick Repeat Leads with Partner

10 x 30sec efforts Swap with partner for recovery

Kick Around the Square Cut & Kick

2 x 4 60sec efforts60sec rest between efforts

50 Out & Back Running Shot 2 x 4 each side30sec rest between efforts

Kick Conditioning Max Kick 8 x efforts60sec rest between efforts

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Without a FootballCONDITIONING

EXERCISE INSTRUCTIONS SET/REPS

Full Ground 50s • Start on goal line and accelerate to 50m arc

• Hold speed (80%+) to next 50m arc• Decelerate and jog to next goal line

2 – 3 sets x 4 – 6 reps60sec rest between reps3min rest between sets

DEMONSTRATION

EXERCISE INSTRUCTIONS SET/REPS

50 – 50 Square Run

• Jog 50% down one edge of square• At corner, cut quick and accelerate to 80%+• Decelerate and cut back into recovery jog

3 x 5 laps 3min rest between sets

DEMONSTRATION

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ACCELERATE JOG (50%)RUN (80%+)

RUN (80%+)RUN (80%+)

JOG (50%)

JOG (50%)

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Without a Football ContinuedCONDITIONING

EXERCISE INSTRUCTIONS SET/REPS

400–300– 200–100

Run 400m <90sec, 100m walk recoveryRun 300m <70sec, 100m walk recoveryRun 200m <40sec, 100m walk recoveryRun 100m <20sec, 100m walk recovery

Repeat Circuit 3–5 times

50m Sprints 50m sprints @ 100% effort 2 x 4 efforts 4min rest between sets

200s 200m sprints @ 100% effortBeginner <40sec Intermediate 34–38secAdvance <32sec

2 – 3 sets x 4 – 6 reps60sec rest between reps3min rest between sets

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REGISTER FOR A FREE SCHOOL HOLIDAY EXPERIENCE DAY NOW!Join Alex Rance and The Academy team and experience 'a day in the life' of a student at The Academy. Learn how we combine school with your passion for footy in our AFL-simulated environment.Dates available at Essendon, Geelong and Wangaratta campus in the Term 2 and Term 3 school holidays. Places are extremely limited so don't wait. For more information and to register, go to www.theacademy.com.au/experience.Available for current year 9 and 10 students only.

School Holiday Experience

SCHOOL HOLIDAY EXPERIENCE SCHOOL HOLIDAY EXPERIENCE SCHOOL HOLIDAY EXPERIENCE SCHOOL HOLIDAY EXPERIENCE

FREE

INDEPENDENT TRAINING PROGRAM INDEPENDENT TRAINING PROGRAM

INDEPENDENT TRAINING PROGRAM

INDEPENDENT TRAINING PROGRAM INDEPENDENT TRAINING PROGRAM INDEPENDENT TRAINING PROGRAM

www.theacademy.com.au @theacademy_au

DON'T MISS OUT!Limited spots available for our 2021 Year 11 & 12 classes. Book in for one of our FREE Information Sessions.

BOOK NOW