U16 - Lifting Mechanics, Strength Training and

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U16 - Lifting Mechanics, Strength Training and
Core Training
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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 bodys capabilities.

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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.

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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