Under 12-16 Cardiff City Academy

Christmas Period Conditioning Plan

What type of fitness work is What type of fitness work is recommendedrecommended

• Children between the ages of 12 to 16 will experience various physical changes that effect the type of fitness work they may “safely” perform

• It is important to understand that performing incorrect exercises can lead to increased risk of injury and health/injury complications later

Physical Fitness activities for 12 to 14 year olds

• Do1. Stamina2. Strength Endurance3. Speed4. Flexibility

• Don’t1. Speed Endurance2. Weight training3. Power training

Physical Activities Suitable for U-15 & 16 players

• Do1. Stamina2. Strength Endurance3. Speed Endurance4. Speed5. Flexibility6. Intro to Weight lifting techniques

• Don’t1. Power Training (moderation)

UNDER 12 & 13’S 2 Sessions per week (maximum)2 Sessions per week (maximum)

• Warm up – dynamic movements & stretching (5 minutes)

• Fitness work - in a 20 x 20 yd size area (or similar) set up and perform various exercises and games; including dribbling track, tag, keep ups, keep away, etc.

Exercises should not exceed 4 minutes, allow a 3-4 minute rest period between exercises. 4 – 5 exercises (16 – 20 minutes total play time without rest)

Important – ask friends and family to join in and play games with you. Ensure the games include a variety of multi directional movements (forwards, backwards and sideways) Games should be fun and enjoyable

• Warm Down – 5 minutes to bring heart rate down

UNDER 14’S • 2 Sessions per week2 Sessions per week

• Warm up – dynamic movements & stretching (10 minutes)

• Aerobic Running – 6 x 2 minutes 60-75% with 2 minute active rest period (25-40% jog) in between. Total time of 24 minutes.

• Core/Stability work - Various Exercises (10-15 minutes)

• Warm Down – 10 – 15 minutes of stretching

UNDER 15 & 16’S

2 Sessions per week2 Sessions per week

• Warm up – dynamic movements & stretching (10 minutes)

• Aerobic Running – 4 x 4 minutes 85-95% with 4 minute active rest period (40-60% jog) in between. Total time of 32 minutes.

• Core/Stability work - Various Exercises (10-15 minutes)

• Warm Down – 10 – 15 minutes of stretching

UNDER 15 & 16’S

1 Sessions per week1 Sessions per week

• Warm up – dynamic movements & stretching (10 minutes)

• Anaerobic Running – 2 sets of 6 x 30 m sprints (maximum pace) allow for full recovery between sprints and 4 minutes rest between sets.

• Aerobic Running – 12- minutes 60-80% • Core/Stability work - Various Exercises (10-15 minutes)• Warm Down – 10 – 15 minutes of stretching

Static Stretches Calf Hamstring Hip flexor Quad Groin

Gluteal muscles Lower Back Lower back

Triceps Shoulder Chest

Core StabilityWhat is core stability?

Technique, technique, technique!!

Core Strength and Stability provides the body with the central control that allows the player to generate power by maximising the efficiency of your muscular effort.

It is the ability of the trunk to support the effort and forces from your legs and arms, so that muscles and joints can perform in their safest, strongest and most effective position.

Core Circuit TrainingPress ups Fistpassing Step ups Back extension Tricep Dips

Sit ups Lunges Med Ball Throw Ladders High Catch

Shuttle Run Skipping

MERRY CHRISTMAS AND A HAPPY NEW YEAR TO ALL

FROM CARDIFF CITYFOOTBALL CLUB