North Yorkshire U16 Squad 2011 - 2012.
Hi All
In preparation for the District Development Day to be held on Sunday 18th Sept at Harrogate RUFC, I would confirm the programme for the day as follows:
1230hrs Meet at Harrogate RUFC ( Address: Claro Rd, Harrogate HG1 4AG)
1245hrs Briefing to Players – MLA/TS
1300hrs Warm up – Players to warm up in training shoes not boots – we have a long day!! – SB/GT/JC/MLA
1300hrs Briefing to Parents – MLA/TS
13.30 – 14.30hrs 4 x Skill sessions of 15 mins each – coaches to rotate
Tackling – JC
Decision Making – SB
Contact and rucking – GT
Handling and Passing - MLA
WATER BREAK
14.40 – 15.10hrs Split in to Forwards and Backs for unit skills
Forwards – GT and JC
Lifting/scrum/defence
Backs – MLA – SB
Patterns/half backs/defence
15.10hrs Break / Divide up into teams
15.15hrs Selection Match/Team run through/trial.
16.15hrs Warm Down
16.20hrs De Brief / Q+A Session
1630hrs Finish
The Coaching Team will consist of:
Michael Armstrong - Head Coach
Gerry Thomas - Assistant Coach
Jason Cicero - Assistant Coach
Steve Bannister - Assistant Coach
To ensure the smooth running of the day can you please note the following:
· Changing Rooms will be available but you may prefer to arrive ready to train
· The Junior Section of Harrogate Rugby Club finish at noon and the car park / bar will still be busy. Please ensure that you park with consideration to others and safely.
· On arrival, it is imperative that players register with myself as you will be given a coloured bid / shirt and reference number. Do not swoop shirts during the day and remember your number.
· I have attached a Yorkshire medical and parent consent form. For insurance purposes this must be completed and returned to myself before the trials commence. Unfortunately, this is not negotiable and players will not be able to trial if a form is not completed.
I am aware that a couple of boys have prior commitments on the 18th Sept and we will make alternative arrangements for their assessments at a later date.
To assist with gauging numbers on the day, I would be grateful if you could confirm your attendance or otherwise by Friday 9th September.
Please note that I will be in Europe on business all of next week and will not have access to my e mails. As a consequence should you have any queries from Sunday 11th Sept then please contact Mike Armstrong.
As a point of reference all communications to the squad will also be posted onto the North Yorkshire U16 website
I look forward to seeing you all on the day.
Kind Regards
Tim Simmons
U16 North Yorkshire District Manager
Mobile: 0782 4384488
All
With September fast approaching, I thought it timely to circulate information relating to the North Yorkshire Squad for the forthcoming Season.
Coaching Team
The coaching Team will be as follows:
Head Coach – Michael Armstrong
Backs Coach – Steve Bannister
Forwards Coach – Gerry Thomas
Forwards Coach – Jason Cicero
Team Manager – Tim Simmons
You will all know Jason from previous seasons. Mike, Steve, Gerry and I have remained at the U16 level this season.
Preseason Training and District Development Day
For those that can make it and are not away on holiday, we will be preseason training on Monday 15th and 22nd August. We are looking to finalise the venue over the next few days (Mike Armstrong will confirm to you) with the session commencing from 18.30 - 20.30hrs. The focus will be on fitness levels.
To gauge numbers can you please confirm to the Coaches ( see cc above) if you can attend.
District Development Day and Future Training
Please do not worry if you are unable to make the training - we will be meeting again on Sunday 18th September for a Development Day, whereby the new squad for the season will be finalised. Details relating to this day will be forthcoming in early September.
In addition to this we will be looking to train together as a squad once a month. Venue, dates and timings to be finalised in early September.
To assist with training Steve Bannister has produced some training aides for forwards and backs respectively - see attached. It will help you all if you undertake some training before we see you.
Fixtures
Forthcoming fixtures will be finalised in early September and will include District games and an Inter District tournament towards the end of the season.
We are also looking into the possibility of arranging a number of games against smaller counties such as Lincoln-shire and Durham etc.
Yorkshire Trials
I appreciate that a number of boys in the squad represented Yorkshire last season. Yorkshire will be running one team this season and registration day / trails will be on Sunday 11th September. I have assumed that Yorkshire will be in touch with those boys who played for them last season / nominations under separate cover and before the day.
I will be in France from 5th - 24th August but should be able to answer any queries on my return. If you need to clarify anything in relation to preseason training, please drop Mike an e mail.
As this is the first time that we have communicated, it is possible there are a few typo errors in the e mail addresses. A copy of this e mail will be put onto our website (as will all communications and the forthcoming fixtures list). I would also appreciate if you can spread the message via your face-book page.
I look forward to meeting you all at the start of the season.
Kind Regards
Tim Simmons
North Yorkshire U16 Team Manager
Mobile: 0782 4384488
North Yorkshire U16’s Player Conditioning Programme
Forwards
*Please complete Day1 ‘conditioning’ and day1 ‘weights’ etc
Conditioning
-Sprint Training
-Rugby specific running (durational runs with interval sprints)
-Long distance running
Day1 (rest = 60sec!)
10 X 100m sprints (in under 15sec)
4 X 200m Rower Sprints X3 (60sec Rest between reps with 2min Rest between Sets!)
Day2 (No rest!)
1500m (5min) jog THEN 20 Press-ups & 20 Burpees X4
Day3
35-45min jog (try to use an uneven surface i.e. country track)
Weight training The lower the reps = heavier the weight
The higher the reps = lighter the weight
If you are not a member of a gym or require support going through the following exercises, you are more than welcome to give me a call or send me an e-mail me!
Day1 exercises
Sets/reps
Teaching points
Back Squat
4 X 10
Back straight/Look up!
Lunges
3 X 20 (E.L)
Knee 1” off floor
Double Footed Bounds
2 X 10
Use your arms for power!
Abdominal Crunches
3 X 20
Feet 1” off floor
Day1 exercises
Sets/reps
Teaching points
Bench Press
4 X 12
Feet on the floor/Bar to chest
Dips
3 X 20
Arms to 90 degrees!
Power Cleans
4 X 8
Back straight/Elbows high
Press-ups
3 X 20
Bum level with body/Chest to floor
Day3 exercises
Sets/reps
Teaching points
Pull-ups
3 X 6
Go down to full extension of the arms
Bent-over Row
3 X 12
Back straight/Elbows tight
Shrugs
3 X 10
Arms straight
Power Cleans
4 X 8
Back straight/Elbows high
Steve Bannister – Conditioner steve@conditioned-training.com 07966788491
North Yorkshire U16’s Player Conditioning Programme
Backs
*Please complete Day1 ‘conditioning’ and day1 ‘weights’ etc
Conditioning
-Sprint Training
-Rugby specific running (multi-directional movements with high interval fartlek training runs)
-Functional exercises mixed with durational aerobic runs
Day1 (rest = 60sec!)
10 X 70m sprints (in under 9sec)
6 X 100m Rower Sprints X2 (45sec Rest between reps with 2min Rest between Sets!)
Day2 (No rest!)
Clock lunges (12/6/9 & 3pm) X3 Each Leg THEN Jog (60sec), sprint (30sec), walk (20sec) X6
Day3
Up/Downs (on your front to feet!) X10 THEN 10M Shuttle sprints (Don’t turn your back!) X10 THEN 5min jog at 75% max!! X3 OF WHOLE SET!
Weight training The lower the reps = heavier the weight
The higher the reps = lighter the weight
If you are not a member of a gym or require support going through the following exercises, you are more than welcome to give me a call or send me an e-mail!
Day1 exercises
Sets/reps
Teaching points
Glute Bridges
3 X 20
Feet on the floor/push off heels
Clock lunges
2 X 12/6/3/9pm E.L
Bend back knee!
Box jumps
3 X 20
Feet flat on box/no double bounces!
Abdominal crunches
3 X 20
Keep feet 1” off floor and still!
Day2 exercises
Sets/reps
Teaching points
DB Punches
3 X 45sec
Back straight/arms full extension!
Bench Press
3 X 12
Feet on the floor/Bar to chest
Pull-Ups
4 X 6
Go down to full extension of the arms
Barbell Bent Over Row
3 X 12
Shoulders back/Chest out
Day3 exercises
Sets/reps
Teaching points
Barbell Clean & Squat
3 X 12
Shoulders back/Keep straight Back!
DB Jump Squats
3 X 20
Back straight/DB’s by your sides
Barbell overhead squat
3 X 10
Back straight/Tight core!
Abdominal crunches
3 X 20
Keep feet 1” off floor and still!
Steve Bannister – Conditioner steve@conditioned-training.com 07966788491