strength &
CONDITIONING
Strength and Conditioning as the name suggests is simply priming an athletes body to withstand, sustain and perform in alignment with the high demands of a given sport.
Football is a game of numerous complex movements that tax the muscular, cardiovascular (heart) and skeletal systems.
Ensuring that each of these systems is strong and working at their optimum capacities is key to avoiding injuries and maximising performance.
Do youth need to incorporate
Strength & Conditioning?
Youth can explore and learn new movement patterns while gaining strength and training experience.
However, the methods and approaches of S&C widely differ from age and maturity (Physical and mental) of the athlete.
Starting from exploring and experimenting with their own body weight, then competing with peers and oneself and finally adding external load and a structured program when they have the curiosity to learn or have physically matured.
KEY ELEMENTS OF Strength & conditioning
Strength
This would be the No.1 priority. A stronger athlete the higher the performance and fewer injuries.
Plyometrics:
Jumping, bounds, etc. Centred around building stiffness in the tendons and reactive forces in the musculature.
Conditioning
Ensuring that players can sustain the demands of intermittent running. (sprint, stop, start and change of direction). This is age, group and load dependant. Would be incorporated in preseason (prep for games) or return from in-season breaks.
Speed
he only way to get faster is to run fast. Train speed with a competitive edge alongside teammates or self-timed and reactive speed games.
Power
The ability to generate maximum force in the shortest amount of time (jumping, throwing). Get strong and translate that into power.
The Coach
Royston Dsouza
Roy is a true fitness enthusiast and he has spent many years playing professionally overseas & more recently in New Zealand in the NRFL Premier league. He moved to New Zealand to further his passion in fitness training & more specifically in Strength & Conditioning area. His professional footballing background along with his University Education have provided him with a wealth of knowledge that he is keen to use to develop & motivate players to the highest level. Roy currently coaches 9th & 15th grade teams for Eastern Suburbs alongside assisting the in-house Strength and Conditioning programs & joins Fencibles as our resident Strength & Conditioning expert.
PROGRAMME DETAILS
Coach
Royston Dsouza
Age Groups offered
U10 to U17
Term Dates
We offer a year-round programme delivered in 4 blocks aligned with the school terms.
Cost
Full payment is due 2 working days prior to the first session, please ensure payment is made on time to avoid your place being given to someone else.
Term 1 - $ for 10 sessions
Term 2 - $ for 10 sessions
Term 3 - $ for 10 sessions
Term 4 - $for 10 sessions
What to bring
All players are expected to arrive at least 15 minutes early so that sessions can be started on time.
- Football boots with rubber studs or moulds
- Spare pair of trainers
- Shin pads
- Drink bottle (please note there is nowhere to refill your bottle so bring a spare and be sure to hydrate appropriately beforehand)
- Rain Jacket, a towel and warm clothes to change into afterwards incase of bad weather
Session Notifications & Wet Weather / Cancellation Process
Cancellations will be communicated via Teamer App which all members will be added to and required to confirm session attendance on each week. If you do not join the App you will be unable to receive training notifications.
Sessions will only be cancelled due to weather when the surface is unplayable or conditions are unsafe. If a session is cancelled a catch-up will be scheduled for the last week of the term OR first week of the new term. If we are unable to schedule a catch-up session then the cost of the cancelled session will be credited to your account.