Under-16 (Age 15–16 years)
The Under-16 version of Activate can be used by players aged 15 to 16 years-old and can be used as part of training sessions and pre-match warm-up routines.
The programme should take 15 to 20 minutes to complete.
This programme is comprised of four 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.
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.
|
Under-16 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 | 3 |
| B |
Lower body balance training Focus: Developing movement control during static and dynamic activities |
4 minutes | 2 |
| C |
Targeted Resistance training Focus: Developing strength, stability, and mobility across the whole body |
8 minutes | 5 |
| D |
Landing, Change of Direction and Plyometric training Focus: Improving trunk and lower limb control during landing and changing direction activities |
6 minutes | 2 |
| Total | 20 minutes | 12 |