Värmdö IF

  • Maximise your teams physical performance

  • Team training programmes and individual coaching

  • Long term athletic development for young athletes

  • Workshops for coaches of youth athletes

  • Sports massage therapy and rehab

Fysträning för football

Our coaching programmes are designed to help players maximise their physical potential on the field, improving performance, confidence and long term athletic development.

All programmes are designed according to age, ensuring training is suitable, safe and appropriate for their athletic development, in particular those players going through their growth spurt.

We focus on;

  • Developing fundamental movement skills

  • Strength training - in and out of the gym

  • Avoiding overuse injuries associated with the growth spurt

  • Developing speed, agility and explosive power

  • Conditioning and fys-testing

Programmes are designed and coached by Sam Rosser. You can read my profile on the home page here. My son plays with the Värmdö P14 team.

Young athletes - Teaching them to train safely & effectively

Youth gym programmes - Individual or small group (13-18yrs)
Our gym programmes offer a solution for young gym-goers, allowing them to get the best from their training commitment. Whilst giving parents the confidence their aspiring young athletes are training safely and effectively.

Our remote programmes (via our training app) provide structured, age-appropriate and technical guidance, building a lasting foundation in strength, conditioning, and overall fitness.

Included;

  • The principles of effective and safe training

  • Exercises technique tutorials

  • A coach to guide their progress throughout - including start-up meeting

  • Monthly programme updates, meaning they will naturally progress

Athlete mentoring programme (14-19yrs)

Dedicated 1-to-1 coaching for young athletes who want to reach their full potential. Each programme is individually designed around the athlete’s goals, with targeted support in strength and conditioning, recovery, movement quality, and nutrition.

We help them develop the focus, resilience, and habits that not only improve performance but also make a lasting difference beyond sport. Coaching is delivered remotely, with opportunities for in-person sessions where possible

Sports massage therapy & rehab

Sports therapy is suitable for anyone wanting to relieve aches and pains, boost recovery and performance or generally feel better! Available to all players and parents at Värmdö IF and delivered in my home clinic in Hemmesta.

For any enquiries on any of the services, please contact me directly at the following email address - prismfitness@gmail.com or by using the contact form below. You can also follow me on social media here.

Team coaching services - Under 12 up to Senior teams

Team programmes (12 yrs - senior) - Age-appropriate, structured and measurable team athletic development plans. Boosting performance, reducing injury risk, and removing guesswork for coaches.

Programmes build strength, conditioning and resilience, safely, while fostering a positive and lasting relationship with physical training.

Sessions are delivered at Värmdövallen as part of your team training and can be supported with digital strength training plans.

Workshops for coaches of young players
Providing practical guidance on how to apply age-appropriate fysträning for teams. Delivered in person or online, we combine education with actionable tools.

Includes;

  • Fysträning principles through the growth spurt

  • Session templates

  • Exercise library

  • Simple tools on how to implement fysträning effectively