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Independent Training Program
INDEPENDENT TRAINING PROGRAM INDEPENDENT TRAINING PROGRAM
INDEPENDENT TRAINING PROGRAM
INDEPENDENT TRAINING PROGRAM INDEPENDENT TRAINING PROGRAM INDEPENDENT TRAINING PROGRAM
HeyAthletes!We’re hoping that community football will be back at some point this year — we’re sure you are too! That’s why the team at The Academy have designed these skill and conditioning programs to support young footy athletes. These programs will keep you training to come back better than before.
WE CAN’T WAIT TO SEE EVERYONE BACK ON THE FIELD!
Alex Rance DIRECTOR
Jake Giannakis HIGH PERFORMANCE MANAGER
INTRODUCTION
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What is The Academy? Our mission is for every student to be passionately engaged in their education and live a happy, fulfilling life.
The Academy is a full-time passion-based school, offering a unique and contextualised learning environment, for students in year 11 and 12, that aligns education with a shared passion for Australian Rules Football.
Our AFL-inspired High Performance Program, designed and run by current industry experts, also supports young athletes in their aspirations to play professional level football.
Does The Academy sound like the school for you?To apply or find out more, book in for an upcoming Information Session or contact our team:
www.theacademy.com.au/information [email protected] 03 8539 2994
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How to Use This Program This program is divided into four parts:
PART 1: WARM-UP PART 2: SKILLS PART 3: STRENGTH PART 4: CONDITIONING
Each part has 2 – 3 sessions that you can use, with each session to take 30 – 45 minutes to complete. Each exercise in the sessions includes a video demonstration by Alex or Jake. Click the WATCH button to activate the YouTube video.
Training ScheduleThe recommended weekly schedule is based off a typical pre-season week in an AFL environment This is only a suggested guide to your week and can be modified to suit your individual schedule
MON TUE WED THU FRI SAT SUN
Skills + Strength
Skills + Conditioning
Rest Skills + Strength
Skills + Conditioning
Strength Rest
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Warm-upPART 1
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We recommend you complete some form of warm up prior to each session. Follow Alex as he goes through a 2–3 minute warm-up sequence below.
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SkillsPART 2
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SessionOneSKILLS
SKILL SET EXERCISE SET/REPS VIDEO DEMO
Warm up See warm up protocol 10 mins
TECHNIQUE
Handball Wall Handballs — Left 2 x 10
Wall Handballs — Right 2 x 10
Wall Handballs — Step Back 2 x 10
EXECUTION
Handball Football and Tennis Ball Juggle 3 x 20
Pole Reaction Hands 3 x 20
TECHNIQUE
Marking Ground Claps 2 x 10
Wall Slams 2 x 20
2 Football Overhead Train Track 2 x 20
2 Tennis Ball Train Track 2 x 20
EXECUTION
Marking Tennis Ball & Football Gravity Catch
3 x 20
Kick 2 Self — Jump at the Ball 3 x 10
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SessionOne ContinuedSKILLS
SKILL SET EXERCISE SET/REPS DEMOTECHNIQUE
Kicking Ball Drop Technique 3 x 12
Kick 2 Self — Low 2 x 10
Kick 2 Self — Medium 2 x 10
EXECUTION
Kicking Kick 2 Grass — 40m Running Goal
3 x 5
Set Shots 30m — B, 45, S, 45, B 3 x 5
Session Challenge
Spider-man (3 Ball Catch)
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SessionTwoSKILLS
SKILL SET EXERCISE SET/REPS VIDEO DEMO
Warm up See warm up protocol 10 mins
TECHNIQUE
Handball Wall Handballs — Left 2 x 10
Wall Handballs — Right 2 x 10
Wall Handballs — Step Back 2 x 10
EXECUTION
Handball Football and Tennis Ball Juggle
3 x 20
Handball Over the Shoulder Catch 3 x 20
TECHNIQUE
Marking Ground Claps 2 x 10
Wall Slams 2 x 20
2 Football Overhead Train Track 2 x 20
2 Tennis Ball Train Track 2 x 20
EXECUTION
Marking Marking In-between Leg Flicks 3 x 20
Dive Roll 2 Hands 3 x 10
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SessionTwo ContinuedSKILLS
SKILL SET EXERCISE SET/REPS DEMOTECHNIQUE
Kicking Ball Drop Technique 3 x 12
Kick 2 Self — Low 2 x 10
Kick 2 Self — Medium 2 x 10
EXECUTION
Kicking Kick 2 Grass — Snap Goals 3 x 5 each foot
Dribble Goals 3 x 5 each foot
Session Challenge
Clay Pigeons (Hands)
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SessionThreeSKILLS
SKILL SET EXERCISE SET/REPS VIDEO DEMO
Warm up See warm up protocol 10 mins
TECHNIQUE
Handball Wall Handballs — Left 2 x 10
Wall Handballs — Right 2 x 10
Wall Handballs — Step Back 2 x 10
EXECUTION
Handball Tower Handball 3 x 10
Walking/Jogging Hands — Left and Right
3 x 10 each side
TECHNIQUE
Marking Ground Claps 2 x 10
Wall Slams 2 x 20
2 Football Overhead Train Track 2 x 20
2 Tennis Ball Train Track 2 x 20
EXECUTION
Marking Single Hand Catches 3 x 20
Dive Roll 1 Hand 3 x 10
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SessionThree ContinuedSKILLS
SKILL SET EXERCISE SET/REPS DEMOTECHNIQUE
Kicking Ball Drop Technique 3 x 12
Kick 2 Self — Low 2 x 10
Kick 2 Self — Medium 2 x 10
EXECUTION
Kicking Bontempelli Kick at Post 3 x 5
Kick Overhead Decision Making 3 x 5
Session Challenge
Circus Master (Juggle)
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DON'T MISS OUT!Limited spots available for our 2021 Year 11 & 12 classes. Book in for one of our FREE Information Sessions to meet the team behind The Academy.Meet with founder Alex Rance on campus to learn how we deliver a unique educational environment.We look forward to meeting you at an Information Session!
Information Sessions
INFORMATION SESSIONS INFORMATION SESSIONS INFORMATION SESSIONS INFORMATION SESSIONS
BOOK NOW
ON-CAMPUS
StrengthPART 3
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SessionOneSTRENGTH
SKILL SET EXERCISE SET/REPS VIDEO DEMO
Warm up Prisoner Squat 1 x 10
Scorpion Kick 1 x 6 each side
Jump/Landing
Base Landing 1 x 8
Box Jump 2 x 4
Strength Rotation 1
BW Squat 3 x 12
BW Push Up 3 x 8
Strength Rotation 2
BW Hamstring Walk Out 3 x 5
Calf Raise 3 x 15
Core BW Plank 3 x 6 breaths
Dead Bug 3 x 5 each side
SHOW US YOUR SKILLS! TAG @THEACADEMY_AU TO GET FEATURED ON OUR SOCIALS!
WATCH
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SessionTwoSTRENGTH
SKILL SET EXERCISE SET/REPS VIDEO DEMO
Warm up T-spine Rotation 1 x 8 each side
Kick Through Arabesque 1 x 6 each side
Jump/Landing
Altitude Landing 1 x 5
Skiers 2 x 4 each side
Strength Rotation 1
BW Glute Bridge 3 x 15
Prone YTW 3 x 5sec holds each letter
Strength Rotation 2
BW Close Grip Push Up 3 x 10
Nordic 2 x 4
Core BW Side Plank 3 x 6 breaths each side
Bear Crawl 3 x 8 each side
SHOW US YOUR SKILLS! TAG @THEACADEMY_AU TO GET FEATURED ON OUR SOCIALS!
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SessionThreeSTRENGTH
SKILL SET EXERCISE SET/REPS VIDEO DEMO
Warm up Cat/Camel 1 x 10
World’s Greatest Stretch 1 x 3 each side
Jump/Landing
Broad Jump 2 x 5
Single Leg Lateral Hop 2 x 6 each side
Strength Rotation 1
Body Weight Hip Thrust 3 x 12
Single Leg Calf Raise 3 x 12 each side
Strength Rotation 2
Arabesque 3 x 8 each side
Copenhagen Hold 3 x 10sec each side
Core Body Weight Hollow Hold 3 x 6 breaths
Lateral Bear Crawl 3 x 8 each side
SHOW US YOUR SKILLS! TAG @THEACADEMY_AU TO GET FEATURED ON OUR SOCIALS!
WATCH
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SMASHED IT!
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ConditioningPART 4
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With a FootballCONDITIONING
EXERCISE SET/REPS VIDEO DEMO
Set Shots 30m: B, 45, S, 45, B 2 x 3 rounds each side 60sec rest between rounds
Dribble Kick 2 Self 2 x 3 full ground efforts60sec rest between efforts
Kick Repeat Leads with Partner
10 x 30sec efforts Swap with partner for recovery
Kick Around the Square Cut & Kick
2 x 4 60sec efforts60sec rest between efforts
50 Out & Back Running Shot 2 x 4 each side30sec rest between efforts
Kick Conditioning Max Kick 8 x efforts60sec rest between efforts
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Without a FootballCONDITIONING
EXERCISE INSTRUCTIONS SET/REPS
Full Ground 50s • Start on goal line and accelerate to 50m arc
• Hold speed (80%+) to next 50m arc• Decelerate and jog to next goal line
2 – 3 sets x 4 – 6 reps60sec rest between reps3min rest between sets
DEMONSTRATION
EXERCISE INSTRUCTIONS SET/REPS
50 – 50 Square Run
• Jog 50% down one edge of square• At corner, cut quick and accelerate to 80%+• Decelerate and cut back into recovery jog
3 x 5 laps 3min rest between sets
DEMONSTRATION
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ACCELERATE JOG (50%)RUN (80%+)
RUN (80%+)RUN (80%+)
JOG (50%)
JOG (50%)
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Without a Football ContinuedCONDITIONING
EXERCISE INSTRUCTIONS SET/REPS
400–300– 200–100
Run 400m <90sec, 100m walk recoveryRun 300m <70sec, 100m walk recoveryRun 200m <40sec, 100m walk recoveryRun 100m <20sec, 100m walk recovery
Repeat Circuit 3–5 times
50m Sprints 50m sprints @ 100% effort 2 x 4 efforts 4min rest between sets
200s 200m sprints @ 100% effortBeginner <40sec Intermediate 34–38secAdvance <32sec
2 – 3 sets x 4 – 6 reps60sec rest between reps3min rest between sets
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REGISTER FOR A FREE SCHOOL HOLIDAY EXPERIENCE DAY NOW!Join Alex Rance and The Academy team and experience 'a day in the life' of a student at The Academy. Learn how we combine school with your passion for footy in our AFL-simulated environment.Dates available at Essendon, Geelong and Wangaratta campus in the Term 2 and Term 3 school holidays. Places are extremely limited so don't wait. For more information and to register, go to www.theacademy.com.au/experience.Available for current year 9 and 10 students only.
School Holiday Experience
SCHOOL HOLIDAY EXPERIENCE SCHOOL HOLIDAY EXPERIENCE SCHOOL HOLIDAY EXPERIENCE SCHOOL HOLIDAY EXPERIENCE
FREE
INDEPENDENT TRAINING PROGRAM INDEPENDENT TRAINING PROGRAM
INDEPENDENT TRAINING PROGRAM
INDEPENDENT TRAINING PROGRAM INDEPENDENT TRAINING PROGRAM INDEPENDENT TRAINING PROGRAM
www.theacademy.com.au @theacademy_au
DON'T MISS OUT!Limited spots available for our 2021 Year 11 & 12 classes. Book in for one of our FREE Information Sessions.
BOOK NOW