U15 – U19 Outside Backs In Season Programme

Welcome to our U15-U19 Outside Backs In-Season Maintenance Strength and Conditioning Programme!

This programme is designed for young athletes aged 15 to 19 who play in the outside back positions (Outside Centre and Back Three). The in-season phase is crucial for maintaining the fitness, strength, and power levels achieved during the pre-season while managing the demands of training and match days.

This programme aims to sustain the gains made in the off-season, focusing on maintaining muscle mass, strength, and explosive power to ensure you perform at your best throughout the season. By following this structured plan, you’ll continue to refine your athletic capabilities, keeping you prepared for the challenges of competitive play.

Programme Structure:

• 1–12 Week Rotational Programme
• Full Body Workout
• Off-Feet Cardio Workouts
• On-Field Conditioning Workouts
• Training Fundamentals
• Exercise Descriptions

What to Expect

Our in-season programme is tailored to maintain strength and athletic performance while allowing for adequate recovery and injury prevention. Here’s what you can expect:

• Weekly Schedule Overview: The programme features a structured workout schedule designed to optimise strength, power, and conditioning throughout the competitive season.
• Power Development: Emphasises exercises that enhance explosive strength and power output, including Olympic lifts, plyometrics, and explosive movements that translate directly to on-field performance such as acceleration, stepping ability, and top-end speed.
• Compound and Functional Exercises: Focus on compound movements crucial for explosive strength and functional exercises that replicate in-game actions to ensure players remain position-ready.
• Conditioning for In-Season: Builds on pre-season foundations with a focus on maintenance and fine-tuning of fitness while reducing overall fatigue levels.
• Mobility, Recovery & Injury Prevention: Incorporates mobility drills and injury prevention exercises to improve flexibility and support recovery, including structured cool-down strategies to promote performance longevity.