Athletic Development

Programme
Speed-power-control
4-Week Programme
OVERALL AIMS
§ Build upon strength & conditioning levels built across the 8-week programme

§ Continue to enhance coordination, stability and movement control

§ Increase acceleration, deceleration, and jumping capabilities

SPEED-POWER-CONTROL
Programme Outline
§ As in the 8-week programme, the table below shows an overview of the plan for the week

§ The arrangement of the week should be followed as closely as possible to optimise your progress

§ Some of the movement skills sessions from phase I of the 8-week programme now feature as warm-up
series but with fewer sets

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Movement Skills Movement Skills Rest Movement Skills Movement Skills Rest/Light Rest/Light
Warm Up 1 Warm Up 2 Warm Up 3 Warm Up 4 technique work technique work
(low impact)* (low impact)*
Speed & Strength 1 Speed & Strength 2
Plyometrics 1 Plyometrics 2
Handling Skills/ Handling Skills/
Handling Skills/ Shooting* Handling Skills/ Shooting*
Shooting* Shooting*

Aerobic Aerobic
Conditioning Conditioning

*As directed by head coaches

monday
MOVEMENT SKILL WARM-UP 1
Complete this as a circuit of exercises (no rest between)

EXERCISE SETS X REPS VIDEO LINK / NOTES

1 x 20 Progress to Overhead Squat if consistent with arms in front

Bodyweight Squat
VIDEO LINK

1x5 ‘Hit the brakes hard’ and stop downward movement quickly
Double Leg Drop Landings
VIDEO LINK

Single Leg Hip Hinge 1 x 10 each leg VIDEO LINK

Lateral Lunges 1 x 5 each leg VIDEO LINK

Shoulder Step Up 1 x 8 each arm VIDEO LINK

 monday
SPEED & PLYOMETRICS 1

EXERCISE SETS X REPS VIDEO LINK / NOTES

60% Acceleration
5 x 30m Walk back between efforts
over 30m / full court

A-Skip over 20m 2 x 20m Walk back between efforts

B-Skips over 20m 2 x 20m Walk back between efforts

Get as much height as possible per skip. 2-3 minutes between

Big Skips (for height) 3 x 4 each leg
sets

60 seconds between each 10m effort. 5 minutes static handling

10m Accelerations 2 x 5 x 10m
skills between sets

Tuck Jumps 3 x 10 Feet off the floor quick! 2-3 minutes between sets

CLICK HERE TO LINK TO THE “OUTDOOR CONDITIONING WARM-UP” VIDEO FOR A-SKIP & B-SKIP DEMONSTRATIONS
tuesday
MOVEMENT SKILLS WARM-UP 2

EXERCISE SETS X REPS VIDEO LINK / NOTES

Progress to Overhead Split Squat if consistent with hands on hips

Split Squat 1 x 10 each leg
VIDEO LINK

Single Leg Drop Landings 1 x 5 each leg Be strong in landing. ‘Freeze frame’ for 2 seconds VIDEO LINK

Hinged Shoulder Ys & Ts 1 x 8 of each Hold strong hip hinge position throughout VIDEO LINK

1 x 30s each Use progression 2 from video if able to hold bent knee version for
Side Bridge
side prescribed time VIDEO LINK

Single Leg Calf Raises 1 x 15 each leg Wall supported VIDEO LINK
tuesday
STRENGTH 1

WEEK 1 WEEK 2 WEEK 3 WEEK 4 BETWEEN

EXERCISE SETS X SETS X SETS X SETS X SET REST VIDEO LINK / NOTES
REPS REPS REPS REPS PERIOD

Hold a medicine ball / dumbbell / or

Alternating 3x8 3x8 3x8 3x8
60s rucksack with books in to add external
Reverse Lunge each leg each leg each leg each leg
resistance

Clap Push Up 3x5 3x5 3x5 3x5 60s Loud clap on every repetition

Pause at ‘bottom’ position, when

Arrowhead Push
3 x 10-15 3 x 10-15 3 x 15-20 3 x 15-20 60s chest is parallel to the floor
Ups
VIDEO LINK
Nordic Hamstring Hips forward. Resist for as long as
3x6 3x6 3x6 3x6 90s
Extensions possible each repetition
Single Leg Calf
3 x 25 3 x 25 4 x 25 4 x 25
Raises with Knee 60s Wall supported VIDEO LINK
each leg each leg each leg each leg
Bent
WEDNESday
REST!
THURSday
MOVEMENT SKILL WARM-UP 3

EXERCISE SETS X REPS VIDEO LINK / NOTES

1.5 Repetitions Split Squats 1 x 8 each leg VIDEO LINK

Single Leg CMJ and Land in

1 x 5 each leg VIDEO LINK
Place

Hinged Shoulder Behind

1 x 20 VIDEO LINK
Neck Overhead Press

Side Bridge with Leg

1 x 5 each side VIDEO LINK
Abduction

Single Leg Calf Raises with

1 x 15 each leg VIDEO LINK
Knee Bent
THURSday
SPEED & PLYOMETRICS 1

EXERCISE SETS X REPS VIDEO LINK / NOTES

60% Acceleration
5 x 30m Walk back between efforts
over 30m / full court

Lateral A-Skip over 10m 2 x 10m each side Walk back between efforts

Cross-Step to Base Position 3 x 2 each side Continuous e.g. left, right, left, right

Aim to cover as much distance as possible but stick landing

Lateral Bounds 2 x 5 each leg
stance. 2-3 minutes between sets

10m Accelerations from Rest 60 seconds between each 10m effort. 5 minutes static
2 x 4 x 10m
Lateral Start Position handling skills between sets
Sprint 15m, at the 15m mark, turn 180 degrees and sprint 5m in
505 Agility Run 2 x 5 each side the opposite direction. Rest 60 seconds between each effort. 5
minutes of static handling skills between sets.
FRIday
MOVEMENT SKILLS WARM-UP 4

EXERCISE SETS X REPS VIDEO LINK / NOTES

Plank with Shoulder Taps 1 x 10 each arm VIDEO LINK

Single Leg Squat 1 x 5 each leg Be very focused on control in this movement VIDEO LINK

Slow Descent Double Leg

1 x 10 4-second lowering phase VIDEO LINK
Hip Hinge

Lateral Lunge into Drop

1 x 5 each leg VIDEO LINK
Lunge

Go to 15-minute mark on the video for demonstration

Parkour Floor “Kong” 1 x 5 each arm
VIDEO LINK
FRIday
STRENGTH 2 (A)

WEEK 1 WEEK 2 WEEK 3 WEEK 4 BETWEEN

EXERCISE SETS X SETS X SETS X SETS X SET REST VIDEO LINK / NOTES
REPS REPS REPS REPS PERIOD

Split / Scissor 4x4 4x4 5x4 5x4

120s VIDEO LINK
Jumps each leg each leg each leg each leg

Rear Foot
3x8 3x8 4x8 4x8
Elevated Split 60-90s Stay proud in the chest
each leg each leg each leg each leg
Squat
Shoulder Step Keep hips still throughout
3 x 20 3 x 20 4 x 20 4 x 20 60s
Ups VIDEO LINK
Copenhagen 3 x 25s 3 x 25s 3 x 30s 3 x 30s
Adductor Bridge each each each each 60s VIDEO LINK
Level 2 side side side side
Single Leg Calf
3 x 25 3 x 25 4 x 25 4 x 25
Raises (straight 60s Wall supported VIDEO LINK
each leg each leg each leg each leg
knee)
FRIday
STRENGTH 2 (B)

WEEK 1 WEEK 2 WEEK 3 WEEK 4 BETWEEN

EXERCISE SETS X SETS X SETS X SETS X SET REST VIDEO LINK / NOTES
REPS REPS REPS REPS PERIOD

Split / Scissor 3x3 3x3 4x3 4x3

120s VIDEO LINK
Jumps each leg each leg each leg each leg

Rear Foot
3x8 3x8 4x8 4x8
Elevated Split 60-90s Stay proud in the chest
each leg each leg each leg each leg
Squat
Shoulder Step Keep hips still throughout
3 x 16 3 x 16 4 x 16 4 x 16 60s
Ups VIDEO LINK
Copenhagen 3 x 20s 3 x 20s 3 x 25s 3 x 25s
Adductor Bridge each each each each 60s VIDEO LINK
Level 2 side side side side
Single Leg Calf
3 x 25 3 x 25 4 x 25 4 x 25
Raises (straight 60s Wall supported VIDEO LINK
each leg each leg each leg each leg
knee)
Aerobic conditioning
SESSION 1 (MONDAY)
10 x 100m Tempo Efforts @ approximately 75% maximum sprint effort with 45 seconds between repetitions.

TRY TO DO THESE ON GRASS (x 1 set only)

SESSION 2 (THURSDAY)
10 x 100m Tempo Efforts (as per Monday) x 2 sets with 5 minutes ball handing between sets.