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Player Group-Specific Guidance

Small Blacks (Under 13)

General Goals:

  • Build coordination, balance, and body control
  • Establish safe play habits (e.g. safe falling, proper contact)

Warm-Up Tips:

  • Keep sessions short, fun, and game-based
  • Focus on fundamental movement skills
  • Emphasise body awareness and safe movement

Youth Players (Teenagers)

General Goals:

  • Strengthen movement patterns, balance, and postural control
  • Support safe development during growth spurts

Warm-Up Focus:

  • Structured progressions for strength and coordination
  • Address common vulnerabilities (knees, hips, ankles)
  • Emphasise jumping, landing, cutting, and contact technique
  • Introduce neck strengthening and activation 

Adults

General Goals:

  • Prepare for higher game demands
  • Maintain or build physical resilience

Warm-Up Focus:

  • Improve mobility and activate key muscles
  • Gradually build intensity
  • Include strength, flexibility, and prehabilitation exercises
  • Tailor warm-ups for previous injuries or stiffness
  • Prioritise progressive loading
  • Add activation for common problem areas (e.g. hamstrings, calves, shoulders, lower back)

Women

General Goals:

  • Promote full-body strength, stability, and control
  • Reduce injury risk with targeted strategies

Warm-Up Focus:

  • Enhance dynamic stability and movement control
  • Focus on ACL and concussion risk reduction
  • Strengthen knees, hips, trunk, and neck
  • Prioritise neck activation (to counter higher head-to-ground impact forces common in female athletes)