Strength & Conditioning Coach

Service Description

🏋️‍♀️ 1. Develop Strength and Power - Design age-appropriate strength programs that teach safe lifting technique and progressive overload. - Build full-body strength — especially in the legs, core, and upper body, which are vital for tackling, sprinting, and stability. - Incorporate exercises like: Squats, lunges, deadlifts (lower-body power), Push-ups, rows, presses (upper-body strength) - Core stability work for trunk control and contact balance. - Progress from bodyweight to resisted and power-based training as players mature. 2. Improve Speed, Agility, and Explosiveness - Develop acceleration and sprint mechanics in coordination with sprint coaches. - Use plyometric training (jumping, bounding, hopping) to build reactive strength and explosiveness. - Train change of direction and agility through dynamic, rugby-specific drills. 💨 3. Enhance Aerobic and Anaerobic Fitness - Build a conditioning base that supports rugby’s high-intensity demands. Use: Interval training for match-specific fitness. - Small-sided games and running-based conditioning to mimic in-game energy demands. - Improve recovery between sprints, tackles, and repeated efforts. 🩹 4. Reduce Injury Risk - Teach proper warm-ups, movement preparation, and mobility drills. - Strengthen key injury-prone areas: Hamstrings (to prevent strains), Knees (ACL prevention through landing and deceleration mechanics), Shoulders and neck (for tackling resilience) - Incorporate prehabilitation and stability exercises into regular sessions. - Monitor training load to prevent overtraining and burnout. 🧠 5. Educate and Empower Young Female Athletes - Help players understand how strength and fitness enhance performance — breaking myths that “lifting makes you bulky.” - Build confidence in the gym environment, emphasizing form, progress, and body function over appearance. - Encourage positive body image and self-belief through goal-oriented coaching. 🕹️ 6. Develop Movement Quality and Coordination - Prioritize fundamental movement skills — running, jumping, landing, pushing, pulling, twisting. - Teach correct movement patterns early to improve athleticism and reduce risk of poor technique later. 📈 7. Monitor Progress and Adapt Training - Track key metrics like: - Strength improvements (e.g., squat, deadlift) - Sprint times and jump heights - Fitness test scores - Adjust programs based on growth, maturity, and training load. - Provide feedback that motivates players and shows tangible improvement.