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Youth Strength and Conditioning

Week 4

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

Rest 1 minute between exercises if needed

  • Stationary x2 sets

  • In-in / out-out x2 sets

  • Front to back x3 sets

  • Twist x3 sets

 

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 2x10

  • Reverse Lunge 2x10 per side

  • MB Back Squat 2x10

 

MetCon

50-100 Wall Ball Shots for time


 

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: 20 yards each

  • A-March x1 

  • A-Switch x1

  • A-3-hop switch x2

  • A-Skip x2

  • A-Run x2

 

Acceleration:

  • Push-up 1x10m per side

  • Lunge 1x10m per side

  • 2-point  1x10m per side

  • 3-point 2x10m 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

Every Minute on the Minute for 10 minutes:

  • ½ to 1 suicide

  • Max hand to elbow plank

 

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

  • 2 step

 

Hip Hinge Progressions: 3x15 second setup hold THEN 3x12 reps each

Rest 60 seconds between sets and 120 seconds between exercises

  • Gorilla Deadlift

  • Deadlift

 

Metcon

5 rounds for time:

  • 3 bleacher runs

  • 15 deadlift 

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