Youth Strength and Conditioning
Week 2
Day 1
Roaming Warm-up v1: 20 yards each
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Knee to chest
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Foot to butt
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Open/closed gate
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Lunge twist to to hamstring stretch
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Lateral Lunge
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The Punter
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Jog
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Back pedal
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Carioca
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Long skip
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High skip
Footwork Drills: 10 sec on / 20 sec off x 2 sets each
(Rest 1 minute between exercises if needed)
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Stationary
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In-in / out-out
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Front to back
Change of Direction:
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3 cone drill
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Shuffle to stick 3x per side
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Shuffle to stick to acceleration 3x per side
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Shuffle to stick to acceleration to stick 1x per side
Squat Progressions: 2 x 8 reps each
(Rest 60 seconds between sets and 120 seconds between exercises)
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Air Squat
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Goblet Squat
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Split Squat
MetCon
21-15-9:
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Burpee
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Squats
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
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A-March
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A-Switch
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A-3-hop switch
Acceleration:
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Push-up x10
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Lunge 1x10m per side
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2-point 2x10m per side
Push-up Progressions: 2 x max rep for quality
(Rest 60 seconds between sets and 120 seconds between exercises)
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Eccentric Push-up
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Incline Push-up
Core Progressions: 3 supersets
Hollow Hold x max time immediately followed by around the world plank holds with 2 breaths in each position
Metcon
35-20-10:
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1 Suicide Run
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Box Jumps
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MB Wall Pass
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: 3x3 reps each resting to full recovery b/t sets and exercises
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No step
-
1 step
Hip Hinge Progressions: 2x15 second setup hold THEN 2x8 reps each
(60 seconds between sets and 120 seconds between exercises)
-
Gorilla Deadlift
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Deadlift
Metcon
As many rounds as possible in 20 minutes:
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5 push-ups
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10 gorilla deadlift
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15 second hollow hold
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20 jump ropes