Coach Shane Rice

Bored? Try this challenge.

Cones can be used as a closed COD drill but if you are chasing agility, kids or adults, you need to add a defender, a shout or a ball. Add a stimulus to work on agility. Small sided evasion games work well but must be progressed from a younger age.

FUN FUN FUN 👶 🏃

Mayo high press at times yesterday.

Full credit to

Exercises for Off Season vs In Season.

Plyometrics for Young Athletes (Ages 12–16) 🏃‍♂️⚡

Plyometrics are one of the best ways to develop speed, coordination, balance, and power in young athletes, but only when they’re taught with great technique and appropriate progressions.

Focus on quality over quantity. Every jump should be controlled, athletic, and land softly.

Sample Session (2–3 sets):

✅ Double-Leg Pogos – 15 contacts
✅ Single-Leg Pogos – 10 contacts each leg
✅ Lateral Pogos – 10 contacts each side
✅ Squat Jumps – 6 reps
✅ Broad Jumps – 5 reps (stick the landing)
✅ Lateral Bounds – 5 each side
✅ Box Jumps – 5 reps (low box, step down)

Coaching Cues:
• Land quietly and under control.
• Keep your chest tall and knees tracking over your toes.
• Spend as little time on the ground as possible during pogo variations.
• Rest 60–90 seconds between sets to keep every rep explosive.

The goal isn’t to leave kids exhausted, it’s to help them become faster, more athletic, and more resilient through consistent, high-quality movement.

Power Cleans + Jerks @ 80kg
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