Development

Technical Development

Skills Training
Technical and Tactical Development
Defensive Individual Techniques
Midfield Individual Techniques
Strikers Individual Techniques

Physiological Development

PERSONAL LEARNING

AND

THINKING SKILLS

(PLTS)

CREATIVE THINKERS

Young players think creatively by generating and explaining ideas, making original corrections. They try different ways to tackle a problem, working with others to find imaginative solutions and outcomes that are of value.

YOUNG PLAYERS:

· Generate ideas and explore possibilities

· Ask questions to extend their thinking

· Correct their own and others’ experiences and ideas in inventive ways

· Try out alternatives and new solutions

· Adapt ideas as circumstances change

TEAM WORKERS

Young players work confidently with others, adapting to different contexts and taking responsibility for their own part. They listen and take account of different views. They form collaborative relationships, resolving issues to reach agreed outcomes.

YOUNG PLAYERS:

· Collaborate with others to work towards common goals

· Reach agreements and manage discussions to reach results

· Adapt behaviour to suit different roles and situations including leadership roles

· Show fairness and consideration to others

· Take responsibility, show confidence in themselves and their contribution

· Provide constructive support and feedback to others

SELF MANAGERS

Young players organise themselves, showing personal responsibility initiative and creativity with a commitment to learning and self-improvement. They actively embrace change, respond positively to new priorities, cope with challenge and look for opportunities.

YOUNG PLAYERS:

· Seek out challenges and new responsibilities and show flexibility when priorities change

· Work towards goals, show initiative, commitment and perseverance

· Organise time and resources and prioritise actions

· Anticipate, take and manage risks

· Deal with competing pressures, including personal and work related demands

· Respond positively to change and seek advice and support when needed

· Manage their emotions, build and maintain relationships

To define early years learning and player development within the Centre of Excellence age groups U9 to U11 and the U7 and U8 Development Centre as being Long term Performance based Led by a Technical Template and pre-planned programme Measured by continuous individual assessment of players

"Care for me as a person
Help me to understand
Live with my mistakes
Celebrate my successes with me
Trust me to play ! "

Physical Development

Physical Development Template

Out of Season Conditioning

Rochdale AFC Centre of Excellence out of Season Conditioning Programme

Month

Specific Goals

Strength

Anaerobic

Aerobic

Conditioning

April

Season Ends

May

Rest and recuperation

Rest after long season with regular amounts of whole body stretching to improve flexibility.

Rest and recuperation

Stretching

3 x per day

June

Increase both upper body & lower body strength

Press ups

Sit ups

Squats

lunges

Calf raises

Burpeas

Tuck jumps

Plyometric lunges

Press up & jump

Stretching

3 x per day

July

Return to endurance type exercises whilst maintaining strength exercises

Press ups

Sit ups

Squats

lunges

Calf raises

Burpeas

Tuck jumps

Plyometric lunges

Press up & jump

10 – 20 yard sprints

25 -45 min long
exercise

Running

cycling

3 x per wk

Stretching

3 x per day

August

Return to pre season training

Return to specific type training with high intensity and quality.

Football Specific Training

Football Specific
Training

Stretching

3 x per day

September

Season starts

Stretching

Dedicate Time During the Day

Types of Exercise

Strength

Increasing upper and lower body strength using own body weight

Perform 3 sets of 10-15 reps per exercise

- Press ups

- Sit ups

- Triceps press ups

- Triceps dips

- Squats

- Lunges

- Side lunges

- Single leg squats

- Calf raises

- Single leg calf raises

Anaerobic

Long duration low intensity exercise

Minimum of 25-45 min long duration

- Running

- Cycling

- swimming

Aerobic

Short lasting high intensity exercises

Perform 3 sets of 10-15 reps with 1 min recovery between each set

- bur peas

- tuck jump

- press up then a jump

- star jump

- sergeant jumps

- 10 – 20 yard sprints

- Multiple direction sprints

Conditioning

Stretching: 3 x per day 20 – 30 sec contraction

- Hamstrings

- Quads ( thigh )

- Groins

- Lower back

- Gluteus ( bum )

- Peraformis

- calf’s

core stability

- plank

- side plank

- superman

session

Specific goals

Strength

Anaerobic

Aerobic

Conditioning

Session 1

June

Increase both upper and lower body strength threw using own body weight.

Press ups

Triceps press ups

Tricep dips

Pull ups

Sit ups

3 sets / 10 – 20 reps

Burpeas

Tuck jumps

Sergeant jumps

Squat then jump

3 sets / 10 – 25 reps

Stretches

Hamstrings

Quads

Groins

Lower back

Gluteus

Peraformis

calf’s

Session 2

June

Increase both upper and lower body strength threw using own body weight

Squats

Lunges

Forward & backward lunges

Calf raises

Single leg calf raises

3 sets / 10 – 20 reps

Stretches

Hamstrings

Quads

Groins

Lower back

Gluteus

Peraformis

calf’s

Session 3

June

Increase both upper and lower body strength threw using own body weight

Press ups

Tricep press ups

Sit ups

Squats

Lunges

Single leg calf raises

3 sets / 10 – 20 reps

Bur peas

Press then jump

Squat then jump

Wall touch jump

( maximum height )

3 sets / 10 – 25 reps

Stretches

Hamstrings

Quads

Groins

Lower back

Gluteus

Peraformis

calf’s

session

Specific goals

Strength

Anaerobic

Aerobic

Conditioning

Session 1

July

Increase both upper and lower body strength.

Increase endurance and speed

Very important time!

Press ups

Triceps press ups

Tricep dips

Pull ups

Sit ups

3 sets / 10 – 20 reps

Burpeas

Tuck jumps

Sergeant jumps

Squat then jump

3 sets / 10 – 25 reps

10 – 15 yard sprints

( 10 sets / 30 sec recovery )

25 – 45 min

Running

Bike

Swimming

Constant pace

Stretches

Hamstrings

Quads

Groins

Lower back

Gluteus

Peraformis

calf’s

Session 2

July

Increase both upper and lower body strength.

Increase endurance and speed

Very important time!

Squats

Lunges

Forward & backward lunges

Calf raises

Single leg calf raises

3 sets / 10 – 20 reps

Plyometric lunges

Bur peas

Press up & jump

Tuck jumps

Multiple directional sprints

5 sets short – long

5 sets long - short

25 – 45 min

Running

Bike

Swimming

Constant pace

Stretches

Hamstrings

Quads

Groins

Lower back

Gluteus

Peraformis

calf’s

plank

side plank

Session 3

July

Increase both upper and lower body strength.

Increase endurance and speed

Very important time!

Press ups

Tricep press ups

Sit ups

Squats

Lunges

Single leg calf raises

3 sets / 10 – 20 reps

Bur peas

Press then jump

Squat then jump

Wall touch jump

( maximum height )

3 sets / 10 – 25 reps

10 – 15 yard sprints

( 10 sets / 30 sec recovery )

25 – 45 min

Running

Bike

Swimming

Constant pace

Stretches

Hamstrings

Quads

Groins

Lower back

Gluteus

Peraformis

calf’s

session

Specific goals

Strength

Anaerobic

Aerobic

Conditioning

Session 1

Aug

Increase both upper and lower body strength threw using own body weight.

Press ups

Triceps press ups

Tricep dips

Pull ups

Sit ups

3 sets / 15 – 20 reps

Football specific

Pre Season

30 – 45 min

Running

Bike

Swimming

Constant pace

Stretches

Hamstrings

Quads

Groins

Lower back

Gluteus

Peraformis

calf’s

Session 2

Aug

Increase both upper and lower body strength threw using own body weight

Squats

Lunges

Forward & backward lunges

Calf raises

Single leg calf raises

3 sets / 15 – 20 reps

Plyometric lunges

Bur peas

Press up & jump

Tuck jumps

Multiple directional sprints

5 sets short – long

5 sets long - short

30 – 45 min

Running

Bike

Swimming

Constant pace

Stretches

Hamstrings

Quads

Groins

Lower back

Gluteus

Peraformis

calf’s

plank

side plank

Session 3

Aug

Increase both upper and lower body strength threw using own body weight

Press ups

Tricep press ups

Sit ups

Squats

Lunges

Single leg calf raises

3 sets / 15 – 20 reps

Football specific

Pre Season

30 – 45 min

Running

Bike

Swimming

Constant pace

Stretches

Hamstrings

Quads

Groins

Lower back

Gluteus

Peraformis

calf’s

session

Specific goals

Strength

Anaerobic

Aerobic

Conditioning

Session 1

Sept

Season starts with fitness and condition at a maximum level

Football specific

Stretches

Hamstrings

Quads

Groins

Lower back

Gluteus

Peraformis

calf’s

Session 2

Sept

Season starts with fitness and condition at a maximum level

Football specific

Stretches

Hamstrings

Quads

Groins

Lower back

Gluteus

Peraformis

calf’s

plank

side plank

Session 3

Sept

Season starts with fitness and condition at a maximum level

Football specific

Stretches

Hamstrings

Quads

Groins

Lower back

Gluteus

Peraformis

calf’s

Out of season conditioning programme

Under 12s

Runs 25-30 mins Aerobic

Reps 10-12 sets of 3 Strength

Reps 10-12 sets of 3 Anaerobic

Under 13s

Runs 30-35 mins Aerobic

Reps 12-15 sets of 3 Strength

Reps 12-15 sets of 3 Anaerobic

Under 14/15/16s

Runs 35-45 mins Aerobic

Reps 15-20 sets of 3 Strength

Reps 15-20 sets of 3 Anaerobic

Any problems in understanding the out of season programme please contact

Tony Ellis 07768854464

John Lucas 07939098205