CHELMSFORD CONQUERORS - SUMMER BREAK S&C (u14&u16s GROUP)
Training Space,
Unit 3 Navigation Rd,
Chelmsford,
CM2 6ND view map
15th Jul 2026 - 26th Aug 2026
WK1 Wed 15th July - Wed 15th July
6:30pm - 7:30pm
WK2 Wed 22nd July - Wed 22nd July
6:30pm - 8:30pm
WK3 Wed 29th July - Wed 29th July
6:30pm - 8:30pm
WK4 Wed 5th August - Wed 5th August
6:30pm - 8:30pm
WK5 Wed 12th August - Wed 12th August
6:30pm - 8:30pm
WK6 Wed 19th August - Wed 19th August
6:30pm - 8:30pm
WK7 Wed 26th August - Wed 26th August
6:30pm - 8:30pm
Strength and Conditioning Training exclusively for Chelmsford Conquerors players during the months of July and August 2026. These sessions are designed to give the girls a great introduction to the 'weight room' and develop confidence through a variety of fundamental lifts and movements. As weeks go on, we expect all players to gain great strength and athleticism in areas that will offer a direct carryover to the sport of Netball. Likely structure for Summer Break S&C sessions will follow a 4 week Exercise rotation with the following rationale in mind; WEEK 1: Understand setup, technique and general purpose WEEK 2: Build from week 1 WEEK 3: Begin to gauge current level and push intensity WEEK 4 : Test and recycle or adapt ready for next phase. [ SAMPLE SESSION ] WARM-UP (8-10MINS): Hip & T-spine mobility routine > Lower Body muscle activation circuit, Jump sequence and partner "reactive" based games MAIN STRENGTH (20-25MINS): 1A . SAFETY BAR BOX SQUAT - sets of 4-6 reps 1B . STAGGERED STANCE TRAP BAR DEADLIFT - sets of 4-6 per side SECONDARY STRENGTH (12-15MINS): 2A . SINGLE ARM DB PUSH PRESS - sets of 6-8 per side 2B . INVERTED ROW - 3 sets to technical failure 2C . LATERAL LUNGE with KB - sets of 6-8 per side CONDITIONING (8-12MINS); AIR BIKE - 8x 0:15s with 1:00 rest between efforts *note and maintain RPM across all intervals.. Private space hire at Training Space, Chelmsford, means the Team can get the support they with full access to equipment an floor space in order to work efficiently through a great training sessions. Sessions are fully Coached by Lewis Pridmore.
Camp notes
All players should arrive 5-10 mins early to sessions to ensure promt start time.
All payers should bring/wear comfortable training outfits and supportive trainers. Sessions will include a mix of jumping AND stationary strength exercises, so a suitable shoe for both these activity types may need to be established after their first session. A specific Netball Shoe most likely fine.
ALL SESSIONS with be coached by Lewis Pridmore, THE YOUTH PROGRAM Lead Coach and Head of Development. Lewis has over 12 years experience working with Juniors and Teens in the Functional Fitness and Strength&Conditioning Gym setting.