Football


Strength and Conditioning is an essential piece of the footballing training journey. As football is a multidirectional sport in which incorporates strength, speed, agility, acceleration, and deceleration it is important that as athletes we aim to improve all these elements. Keeping injury free is also key for the junior athlete to thrive. Building a robust body to cope with the demands of both training and fixtures ensures we stay on the pitch and maximise our potential.


THE PROGRAMMES
The BAA Football
S&C Journey

Introduction
During this phase, our athletes will introduce regular S&C into their weekly training regime allowing them to not only begin to feel the physical benefits but understand its importance. Preparing their body for the demands of a busy season is key through a variety of strength skills which will also help build body awareness.
0-1
Years experience
12-13
Years old
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Beginner
S&C starts to become a more regular occurrence on a weekly basis, and our athletes begin to ensure their fundamental strength skills are performed in and around their technical training. Our athletes still learn the importance of body awareness and continue to incorporate a variety of skills int their training but implementing this into a structured routine and plan can ensure that the athletes’ bodies are being well prepared for everything physical that comes with a football season.
1-2
Years experience
13-14
Years old
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Intermediate
Our young football athlete understand that S&C is now an essential piece to their training regime and continue to refine their learning of movement skills and begin to perform them at a higher level of competency. Our athletes are becoming stronger and more robust. We challenge the football athlete to structure their training even further to ensure they are maximising training schedules and their performance in fixtures.
2-3
Years experience
14-15
Years old
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Advanced
As our athletes reach advanced levels are training becomes further structured around the busy sporting calendar, and our strength skills and movements begin to increase in load. This can help to build strength, power, and speed further. Beginning to introduce basic force absorption and production training means our athletes are becoming more and more ready for the increased demands of sport. When we reach the more advanced stage, we will challenge our young footballers to develop an understanding of the importance of creating a ‘training mindset’ to assist them in excelling.
3-4
Years experience
15-16
Years old
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Athlete
As our young footballers continue on the path to becoming an athlete, we want to challenge them further and ensure they have a high level of competence in all the major strength skills. More difficulty in force absorption and production training can allow for greater physical development, while we want all of our players to understand what it takes to train effectively at a high level. At the athlete stage we are preparing our players and athletes for step up into senior football.
4-5
Years experience
17+
Years old
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how to start

01

Choose your programme
Choose your training plan, download the TrainHeroic app and create your account.
02

Download the app and add the programme
Select a date to start your new programme and place it on to your training calendar. You'll then have everything you need. How to.
03

Begin training &
becoming an athlete
View sessions, watch demos, track progress and communicate with the BAA coaches for help and advice.
CHOOSE BAA

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Easy To
Follow


No confusion with your programmes. Simple step by step guidance and session plans.

No More
PDFs


No more paper programmes. No more print outs. No more emails. Everything you need in one place. Available on phone and tablet.

Exercise
videos


Perform it right and efficiently every time. Follow our huge and extensive exercise video library.

In-App
Support


Feel supported and guided throughout every programme. Coaches are one message away to aid with feedback, advice and motivation.

Expert
Guidance


Understand the purpose of what you are doing. Comprehensive coaching notes and descriptions throughout all of your programmes.

track
progress


Always know here you are and where you are going. Plan and progress on your goals to reach your desired sporting outcome.

OUR PROGRAMMES

Youth Athlete

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THE BUNDLE


The Youth Athlete strength & conditioning plan is simple and easy to follow. It's designed for youth athletes starting strength & conditioning for the first time who want to get an athletic edge in sport.

The overall goal for this training plan is to increase strength, speed and fitness while decreasing injury risk. We have split this plan into three segments, and every section is four weeks in length with varied and progressive exercises, drills and challenges. Together they create a twelve-week programme that aims to prepare young athletes for the rigours of their sport.


Start the training journey
Create movement foundations
Learn to use your new programmes
Have fun doing something new


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Youth Athlete


THE FOUNDATIONS


Learning and building movement foundations is vital for athletic performance now and in the future. The goal for the first four-week phase is to do just this. Athletes will start to acquire fundamental strength and speed skills, become more mobile and gain the ability to perform exercises safely. Each session plan is simple and has a carefully designed structure to help the young athlete develop and progress.

4 Week programme
3 Sessions per week
Start the training journey
Create movement foundations
Learn to use your new programmes
Have fun doing something new

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Youth Athlete


THE SECOND STEP


As we move on to the second step athletes will use everything they have learnt in the first four weeks and start to master the strength and conditioning basics. Athletes will continue to build on achievements made in the first four weeks by introducing some new exercises and tweaking existing ones. Technique and the learning of skills still take priority, and athletes will now start to incorporate more complex and challenging strength exercises.

4 Week programme
3 Sessions per week
Continue to build on technique
New exercises
Master the basics
Further your progress

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Youth Athlete


GETTING STRONGER


After eight weeks of structured training, athletes will be feeling more athletic, more confident in themselves and have a good understanding of the programme. Everything in the first two phases has prepared you for this stage. You have obtained everything you need to start becoming an athlete.

A huge part of staying on top of your game is by being as robust as possible. Strength in muscles and joints will not only help athletes perform better, but is essential for avoiding injuries. We, of course, suggest that young athletes complete part one and two before starting part three to ensure athletes attain the correct development.


4 Week Programme
3 Sessions per week
Introduction to strength training
Further progressions in sessions and exercise
Continue to develop the skills learned in previous phases
Prepare athletes for future S&C development and programmes

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The Basketball Athlete


Train @ HOME


The Home Basketball strength & conditioning plan is an excellent introduction to S&C for young players choosing basketball as their primary sport. This programme is ideal for athletes to do at home while gyms are temporarily closed because minimal equipment is needed. The programme itself will help teach fundamental S&C movements. Athletes will reduce common on-court injuries, as well as build the foundations to run faster, jump higher and stay robust.

6 Week Programme
4 Sessions per week
Specific exercises to basketball and court play
Learn the foundational movements of S&C
Focused on preventing injuries typically seen in the sport

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HOCKEY


HYBRID S&C AND HOCKEY PROGRAMME


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Use code: ATHLETE40

Collaborating with the fantastic JK Hockey, we've created a 6 week hybrid strength & conditioning and hockey skills training plan.

We've designed it specifically for aspiring hockey players. You'll enjoy a warm up preparing you for speed drills, hockey skills and strength exercises.

Young aspiring athletes who play hockey. The exercises in the programme will benefit both outfield players and goalkeepers.

You will need a resistance band to complete some of the exercises, however if you do not have a band, these exercises can be substituted. You will also need a hockey stick and hockey ball.


20-40 minute sessions
Create movement foundations
Become strong and robust
Hone hockey skills


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FAQ