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Youth Strength and Conditioning

Week 2

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

  • Front to back

 

Change of Direction:

  • 3 cone drill

  • Shuffle to stick 3x per side

  • Shuffle to stick to acceleration 3x per side

  • 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) 

  • Air Squat

  • Goblet Squat

  • Split Squat

 

MetCon

21-15-9:

  • Burpee

  • 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

  • A-March

  • A-Switch

  • A-3-hop switch

 

Acceleration:

  • Push-up x10

  • Lunge 1x10m per side

  • 2-point  2x10m per side

 

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 2 breaths in each position

 

Metcon

35-20-10:

  • 1 Suicide Run

  • Box Jumps

  • 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

  • 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

  • Deadlift

 

Metcon

As many rounds as possible in 20 minutes:

  • 5 push-ups

  • 10 gorilla deadlift

  • 15 second hollow hold

  • 20 jump ropes

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