Lifting Mechanics, Strength Training and “Core” Training

1. Lifting Mechanics, Strength Training and “Core” Training

2. Lifting Mechanics, Strength Training and “Core” Training Introduction • The main emphasis in the developmental years for these athletes has to be that they learn correct body control and competent lifting technique. • By training correctly any bodyweight or external load that is prescribed will enable the body to adapt and improve. • By developing these skills when young, there will be a reduction in injury occurrences and greater strength development. • There is a theme in all exercises where back position and pelvis control has to be excellent, to develop this, exercises include varying body positions so that by U17 level external loads can be comfortably completed and progression is not above the body’s capabilities.

3. Lifting Mechanics, Strength Training and “Core” Training Key Points • Neutral Spine and Postural Control • Pelvic Control • Hip – Knee – Ankle Alignment • Flexibility with Control • Below are a range of examples of exercises that progress from U14 to U17 level. By progressing through these exercises and only advancing once good control is seen the Player will develop physically into a better athlete, able to adapt to the loads prescribed once into Senior Level.

4. Lifting Mechanics, Strength Training and “Core” Training U14 • In Line Lunge • Squat – Hands in front and Horizontal • Push Up on Knees • 4 point Hold • Bridge

5. Lifting Mechanics, Strength Training and “Core” Training U15 • Lunge with Rotation • Over Head Squat • Push Up • 2 point hold • Single Leg Bridge

6. Lifting Mechanics, Strength Training and “Core” Training U16 • Over Head Lunge • Single Leg Squat • Horizontal Pull Up • Prone Hold (Plank) and Side Plank • Nordic Hamstring

7. Lifting Mechanics, Strength Training and “Core” Training U17 • Uneven Lunge • Pull Ups • Stability Ball Push Up • Roll Outs • + Loaded Back Squat/Front Squat and Deadlift- Only to Bodyweight or to 5RM Maximum