Strength and Conditioning 2021

Eastern Suburbs AFC are privileged to work with internationally-known strength & conditioning coach Sunz Singh to bring a number of programmes across the club.

Sunz works with our National League and Winter Premier teams, as well as the New Zealand All Whites. He also has an array of athletes competing on the world stage in a number of sports, including Professional MMA Champion Israel Adesanya.

As players embark on our Player Development Pathways throughout ESAFC Junior and Youth grades, we believe that players looking to play at the top of their ability must focus on not only their football knowledge and tactical skills, but also physical capabilities.

The below programmes are tailor-made to fit players at their individual stage of development, and even their position on the pitch, as well as recovery from and prevention of injuries.

Strength and Conditioning programmes at Eastern Suburbs are open to all players, whether taking part in the in-house competitions, the AFF/NRF competitions, or simply wanting to work on their physical development.

Term 4 2020 finishing 18th December

Term 1 2020 commencing the week 25th January and finishing 16th April

sprint mechanics - grades 9-12

The nature of football requires you to increase speed at any given moment, decelerate, change in direction, and finally accelerate again. During our younger years our kids undergo rapid growth spurts. These growth spurts bring about new challenges in relations to the way we move on the field. Lever (limbs) lengths now increase and what seemed to work for you last year may need to be adjusted based on your “new” anatomy. The purpose of the program is to ensure we learn to control our body making us efficient at movement, but more importantly movement at high speeds. Elements that will be addressed in the program:

Sprint technique
Acceleration
Change in direction
Deceleration

Sprint Mechanics - $100 per term

Wednesday 4:30pm - 5:30pm @ Madills 2

prehab & stability - grades 13/14

Prehab is often associated to injury or post injury, but its purpose serves to help minimize the risk of injury. With the repetitive nature of movements within sport, it is key that we ensure we train the body to withstand these physical requirements or actions. The reactive nature of football and contact places the body at times outside the plane of movement or joint range. Prehab exercises strengthen muscles through isolation of one particular joint whilst taking the joint through full range of motion. The movements within prehab exercises are generally done slow and controlled which will help train stability within a given joint. Elements that will be addressed in the program:

Joint range (mobility)
Bodyweight control and strengthening (unilateral + bilateral)
Stability (unilateral + bilateral)
Injury prevention routine

Prehab & Stability - $100 per term

Wednesday 5:30pm - 6:30pm @ Madills 2

strength & speed - grades 15+

As we start approaching senior football the physical demands within the game increase rapidly. One way to not only help meet these requirements but help minimize the risk of injury is strength work. Strength work is adding resistance to movements that will help strengthen muscles required for the actions within the game. Strength work will not only help you perform better athletically in the game, but it will help with your development of speed. As we develop strength, our force production increases. We will now teach our members how to correctly apply this newly developed force to get the benefits on the field. Elements that will be addressed in the program: