U14 Programme

Welcome to our U14 Strength and Conditioning Programme!

This programme is designed for young athletes aged 14 and under, focusing on developing strength, endurance, agility, and co-ordination while introducing foundational weight training. Our goal is to create a structured and safe environment where you can build the skills and physical conditioning needed to excel in rugby.

Introduction to Free Weights:

Athletes are introduced to barbells and dumbbells to start laying the groundwork to develop strength, stability, and proper movement mechanics. Emphasis is placed on technique before increasing load, ensuring safe and effective training. Incorporating free weights helps improve overall strength, power, and coordination, preparing athletes for more advanced training as they get older and as they progress.

Programme Structure:

• 3-Week Rotational Programme
• Off-Feet Cardio Workouts
• On-Field Conditioning Workouts
• Speed and Agility Cone Drills
• Training Fundamentals
• Exercise descriptions

What to Expect

The U14 Strength and Conditioning Programme builds upon previous training and introduces new elements to support your athletic development. Here’s what you can expect:

Weight & Resistance Training: This programme focuses on a combination of resistance training and foundational weightlifting movements. You’ll be introduced to proper lifting techniques, ensuring safe progression and confidence when handling weights.

Upper and Lower Body Focus: Our programme incorporates a balance of upper body, lower body, and core exercises to ensure well-rounded development. You’ll build strength and power while improving flexibility and mobility.

Cardio and Agility Work: The programme includes high-intensity interval training (HIIT) and agility cone drills designed to improve your speed, stamina, and speed. These sessions are engaging and mimic the movements and intensity of a rugby game.

Safety and Recovery: Safety is our top priority. Each session includes a proper warm-up and cool-down, along with guidance on stretching, exercises and recovery techniques. Training intensity is monitored to ensure sessions remain safe, effective, and balanced for long-term development.