Adult (Age 18+ years)
The Adult version of Activate can be used by players aged over 18 years-old and can be used as part of training sessions and pre-match warm-up routines.
Download the Adult Programme Cue Cards Here
The programme should take 20 to 25 minutes to complete.
This programme is comprised of seven levels designed to be progressed once players can complete all exercises with good control, balance, and technique. This may take between four and eight weeks to achieve for most players. Exercises are designed to become more challenging when moving through the levels to develop players' physical abilities.
There is a separate match-day version of the programme that can be used as part of pre-match warm-up routines, while the seven regular levels can be used during training sessions.
Each level of the programme contains four parts labeled A to D. Each part focuses on a different training method or activity. The table below outlines the structure for this programme.
|
Adult Programme Structure |
| Part | Focus | Time | Number of Exercises |
|---|---|---|---|
| A |
Running-based preparation and chance of direction Focus: Running mechanics, coordination and change of direction by maintaining trunk and lower limb movement control |
2 minutes | 2 |
| B |
Mobility, Resistance and Static Balance training Focus: Developing strength, stability, and mobility across the whole body |
9 minutes | 6 |
| C |
Resistance, Dynamic Balance, Change of direction and Plyometric training Focus: Developing strength, mobility, trunk and lower limb control, and power across the whole body |
9 minutes | 6 |
| D |
Neck Resistance training and Sprint Conditioning Focus: Improving neck function and anaerobic conditioning |
5 minutes | 2 |
| Total | 25 minutes | 16 |