Home and Away Program

Being successful is not a sometimes thing. It’s an all the time thing.

If a young player wants to improve, develop their game and be successful on the field then they have to go to work off it.

At League Fit Academy, we often see players who are either too far away to attend our full time programs, or who have rep commitments. To assist them in achieving their goals we created the “Home and Away” program, which gives them access to our programming and methodologies.

At LFA we know exactly how to train young footballers to build speed, power, strength, skill, agility and a hard as nails mindset while also focusing on creating flexibility and mobility to decrease the potential for non-contact injuries.

Our integrated training system incorporates resistance training, speed and power work, cardiovascular training, close quarters skill work, nutritional intervention and flexibility/mobility training to meet the demands and rigours of rugby league. Combining all of these strategies is essential to spending more time on the field, dominating your opponent, and less time injured or on the bench. Our individualised approach allows for athletes to maximise their physical abilities while training specifically for the demands of their position.

All our players follow customised programs designed to meet individual goals and are based off of the results we obtain from their testing session

(equivalency tests are done for inexperienced lifters)
Klatt test
Bench Press
Back Squat
Chin Up
Seated DB Shoulder Press
External Rotation from Knee
DB trap 3 raise
BODY COMPOSITIONSkin folds & Weight
Joint by joint flexibility and mobility test

Working with our team of qualified strength coaches, a comprehensive personalised plan is created to support each player and their specific needs. After the testing has been performed an analysis of the data is then conducted and they are then provided with a program which is gone through in detail

  • 1.5 - 2 hr initial health and fitness assessment

    Here you will be taken through a comprehensive testing process, along with flexibility, mobility and strength testing.

  • 1 program lasting 3-5 weeks

    Based off the initial health and fitness assessment, a program will be designed specifically for you based on your goals and playing position.

  • 2 1 hour sessions

    A through process taking 2, 1 hour sessions or 1, two hour session. Here you are taken through each exercise, flexibility and mobility movement, correcting form if necessary.

In addition a comprehensive program that complements the program will include:

  • Flexibility & mobility work

    Performed daily in their own time geared towards any inherent weaknesses or areas of tightness detected during the initial testing.

  • Daily ‘close quarters’ drills

    Done in their own time are close in ball skills, single to double hand grip changes, ability to offload with either hand, changing hands to fend with opposite hands and the ability to throw a ball with accuracy either way are all skills that either need to built and or further developed.

  • Development of accurate expectations of what it takes to become an outstanding athlete

    By ‘hanging around’ the greatest athletes of all time via, biographical books, documentaries, podcasts, interviews and movies; all players will see what it is to dedicate oneself toward the goal of becoming an elite athlete. This will arm them with a full understanding of what is required to become a professional rugby league player and succeed not only in football but also in life.