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Youth Strength and Conditioning

Week 3

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 3 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 2x per side

  • Shuffle to stick to acceleration 2x per side

  • Shuffle to stick to acceleration to stick 2x per side

  • Shuffle to stick to acceleration to stick  to acceleration 2x per side

 

Squat Progressions:

Rest 60 seconds between sets and 120 seconds between exercises 

  • Air Squat 1x10

  • Goblet Squat 2x8

  • Reverse Lunge 2x8 per side

  • MB Back Squat 1x10

 

MetCon

3 Rounds for time:

  • 1 Bleacher run

  • 15 goblet 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

  • A-Skip

 

Acceleration:

  • Push-up 1x10m per side

  • Lunge 1x10m per side

  • 2-point  3x10m per side

 

Push-up Progressions: 3 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 3 breaths in each position

 

Metcon

10 rounds of 1 minute work / 1 minute rest alternating between:

  • Burpee broad jump

  • 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

  • 2 step

 

Hip Hinge Progressions: 3x15 second setup hold THEN 3x8 reps each

Rest 60 seconds between sets and 120 seconds between exercises

  • Gorilla Deadlift

  • Deadlift

 

Metcon

Every minute on the minute for 20 minutes:

  • 10 box jumps

  • 25-50 jump rope

(aim for 15-20 seconds rest each minute)

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