Participants will learn simple, effective exercises to improve their football speed, strength, agility, and fitness. With help from expert coaches, players will also learn how to avoid injuries and boost their overall performance. They'll leave with easy-to-follow training ideas they can use right away to take their game to the next level.

Program Overview

The program runs in gender-specific sessions to tailor training appropriately. Each intensive 3-hour session at the Sharks’ state-of-the-art gym facility provides participants with professional coaching and practical, easy-to-follow exercises that they can continue using independently. Designed specifically to improve football performance, this workshop equips committed young players with effective training methods to build a strong physical foundation for ongoing success.

World-Class Training Approach

Our curriculum incorporates proven methods from elite football performance programs worldwide, including the globally recognised FIFA 11+ injury-prevention warm-up. Participants will learn simple, effective exercises to enhance biomechanics, stability, balance, and significantly reduce injury risks—particularly important for adolescent players.

We also introduce training methodologies inspired by EXOS, providing players with a comprehensive understanding of movement preparation, plyometrics, strength exercises, conditioning, and recovery techniques. These insights ensure that participants can independently implement best-practice training routines safely and effectively. By integrating these methods with Sharks' expert coaching, players receive elite-level training that they can replicate confidently after the session.

Key Focus Areas

Participants will leave equipped with clear, actionable drills and exercises for:

• Speed & Agility: Practical sprint and agility drills (ladder and cone exercises) to independently develop explosive speed and responsive footwork.

• Strength & Power: Simple, effective strength training routines using bodyweight and minimal equipment to enhance total-body strength and core stability.

• Conditioning: Easy-to-follow aerobic and anaerobic exercises designed for players to independently boost football-specific fitness and endurance.

• Injury Prevention & Mobility: Clear routines and warm-up exercises, emphasising proper technique for improved balance, flexibility, joint stability, and reduced injury risk.

Tailored for Youth Development

Sessions are specifically structured to cater to gender-specific needs and developmental stages. Coaches provide clear instruction on adjusting intensity and technique according to each player's growth phase, ensuring participants understand how to safely train independently. Special attention is given to injury prevention methods—such as knee stability and landing mechanics—allowing players to confidently incorporate these essential techniques into their personal training routines.

Expert Coaching & Facilities

Led by experienced Head Strength & Conditioning Coach Tom Wilson, participants will benefit from his 15+ years of expertise translating sports science into actionable, effective training practices. Under Tom’s guidance, each player will learn proper techniques and practical exercises they can confidently continue using independently.

Training takes place in Sutherland Sharks FC’s modern High Performance Gym, providing an authentic professional training environment. Participants will experience firsthand how to utilise state-of-the-art equipment and facilities effectively, empowering them to replicate these elite-level training habits independently.

Elevate Your Game

By attending this workshop, players will not only enhance their immediate athletic abilities but will also leave with valuable knowledge, actionable routines, and practical training methods to confidently apply in their own development. The Sharks Strength, Speed & Conditioning Workshop is designed to empower young footballers with the skills and confidence to independently drive their performance improvements and achieve lasting success on the pitch.