Academy Strength & Conditioning

• U16 - U19 Training Priorities
  - Maximal strength, hypertrophy, and explosive power training in phases throughout the yearly cycle
  - Speed training (acceleration over 10m and maximum speed over 30-40m)
  - Comprehensive training and load management to reduce the risk of injuries
  - Strength training should involve all muscle groups, as well as single-leg training
  - Strength training with free weights and machines
  
  
• U12 - U15 Training Priorities
  - Strength training with the largest possible range of motion
  - Targeted strength training: Muscle building through hypertrophy (sets with 8+ repetitions, light weight)
  - Proprioception training (improvement of body awareness, perception, and coordination)
  - Flexibility and body control as the foundation for later development
  - Speed training (over 10-20m)