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Youth Strength and Conditioning

Week 1

Day 1 

Roaming Warm-up v1: 20 yards each

  • Knee to chest

  • Foot to butt

  • Open/closed gate

  • Lunge twist to to hamstring stretch

  • Lateral Lunge

  • The Punter

  • Jog

  • Back pedal

  • Carioca

  • Long skip

  • High skip

 

Footwork Drills: 10 sec on / 20 sec off x 2 sets each (Rest 1 minute between exercises if needed):

  • Stationary

  • In-in / out-out

 

Change of Direction:

  • 3 cone drill

  • Shuffle to stick 3x per side

  • Shuffle to stick to acceleration 2x per side 

 

Squat Progressions: 2 x 5 reps each 

(Rest 60 seconds between sets and 120 seconds between exercises):

  • Air Squat

  • Goblet Squat

  • Split Squat

 

MetCon

As Many Rounds As Possible in 5 Minutes: 

  • 1 baseline sprint

  • 5 air squats

  • 15 second plank-on-hands

 

​

Day 2

Roaming Warm-up v1: 20 yards each

  • Knee to chest

  • Foot to butt

  • Open/closed gate

  • Lunge twist to to hamstring stretch

  • Lateral Lunge

  • The Punter

  • Jog

  • Back pedal

  • Carioca

  • Long skip

  • High skip

 

Sprint Drills

Technique: 2 x 20 yards each

  • A-March

  • A-Switch

  • A-3-hop switch

 

Acceleration: 1x10m each per side

  • Push-up

  • Lunge

  • 2-point

 

Push-up Progressions: 2 x max rep for quality 

(Rest 60 seconds between sets and 120 seconds between exercises): 

  • Eccentric Push-up

  • Incline Push-up

 

Core Progressions: 3 supersets:

Hollow Hold x max time immediately followed by around the world plank holds with 1 breath in each position

 

Metcon

5 rounds for time:

  • 20 total hand to elbow plank

  • 15 step-ups per side

  • 10 Incline Push-ups

 

​

Day 3 

Roaming Warm-up v1: 20 yards each:

  • Knee to chest

  • Foot to butt

  • Open/closed gate

  • Lunge twist to to hamstring stretch

  • Lateral Lunge

  • The Punter 

  • Jog

  • Back pedal

  • Carioca

  • Long skip

  • High skip

 

Vertical Drills: 2x3 reps each resting to full recovery b/t sets and exercises

  • No step

  • 1 step

 

Hip Hinge Progressions: 2 x 15 second setup hold THEN 2 x 5 reps each

(Rest 60 seconds between sets and 120 seconds between exercises):

  • Gorilla Deadlift

  • Deadlift

 

Metcon

5 rounds for time:

  • 3-5 baselines

  • 5-10 box jumps

  • 10-20 deadlift

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