bedhead football club
Welcome to your first step in improving your sporting performance.
If you have been directed to this page you are either a young football player at Bedhead FC, or a parent of a budding young player. The main thing is that you feel it is important to help develop your / their athletic ability, to allow you / them to play the sport you / they enjoy to the best of your ability.
This resource is designed to help players develop their Foundation which is important for injury prevention and to allow the best results from the Performance Model, which follows on from this section. It is hugely important for young athletes to develop their athletic ability through controlled steps to enable their bodies to adjust to changes in loading.
Over the course of this resource you will be taken through a series of exercises to test your strength, mobility and balance along with other fundamental movements that make up your key aspects of building a stronger Foundation. Our overriding aim is to provide Bedhead FC with an Athletic sports programme that will significantly enhance the performance of all junior players at the club. This initial programme will provide a basis for overall enhancement to the performance and culture within the club for junior players.
Bedhead FC & Body Logic Health have developed a unique athletic development programme, based around 2 Key Steps:
BUILD YOUR FOUNDATION
ELEVATE YOUR PERFORMANCE
in this section your foundation will be made stronger by developing the following core elements:
It is important to build strong muscles, we all understand this concept however muscles work in many different ways and it is important to address these in a structured way.
The concept here is to help develop tissue tolerance for the athlete.
You need more than just strong muscles as an athlete. They need to work together to control rotational forces placed on the body, such as changing direction or kicking the ball.
If we can improve how the muscles work together this opens up performance improvement opportunity.
The young athlete has different challenges to an adult as they grow taller and stronger. These growth spurts can affect muscle length, joint function and health.
Effective management is important to help prevent overloading of tissues and therefore potential injury issues.
This is one for your coaches to work on, technique in sport is a key area to develop and with the rest of the core elements in place, you will find technique can improve dramatically.
Again in the young athlete this can be greatly improved, mostly this will be addressed through participation through football and other sports you are involved in, however it can be assessed and developed further.
Build your foundation
In this section you will find ten exercises, in order of difficulty and stress for the body.
These will slowly identify areas of weakness within the body’s movement foundation to be trained and improved to help future athletic development. Each exercise has a benchmark to achieve with good control, this is the most important point. Completing an exercise poorly will not allow your body to adapt and develop the best movement patterns for future progress.
Please follow the instructions on the video closely and complete for the benchmarked time or number of repetitions. If exercises are completed effectively move onto the next exercise, if however balance/form or time/reps are an issue then continue to train using this exercise to build the required foundation for this part of the programme.
Move onto the next exercise when you are ready, some you will find easier than others however it is unlikely you will find the same exercises difficult as someone else. Progress is for the individual to be prepared for a higher level of training and all our bodies respond in different ways at different times. An exercise that is easy this year might be very difficult next year.
Once you have completed all ten exercises well then you will be ready to progress your training onto the Elevate Your Performance phases…
Elevate your performance
Ready to progress to the next stage of your athletic development?
As you will be aware children tend to change dramatically and this can throw the hard work of their foundation out the window.
This generalised programme is designed to make sure the kids keep their foundation platform in place. As such this programme can be revisited at other points during the year to review and make sure the fundamentals are still in place. This can reduce injury risks and help to maintain performance levels. Obviously with individualised training the specifics can be targeted more effectively assisting in performance gains, Body Logic Health have helped a number of young athletes improve their athletic development
Our suggestion would be to begin work on this Foundation for Athletic Development at the start of each season. If the movement foundation has remained strong you will find your child will scoot through these exercises with ease, showing they are ready to progress straight into the performance training.
It would be quite normal though, to find that they find one or two of them difficult again. You have helped identify a weakness that can be addressed before overloading of the tissues occurs.
With your foundation in place, you can develop performance effectively, safely with the best results achievable.
Build A Better Footballer
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Body Logic Health
292 Battersea Park Rd