Youth Strength and Conditioning
Week 4
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
Rest 1 minute between exercises if needed
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Stationary x2 sets
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In-in / out-out x2 sets
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Front to back x3 sets
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Twist x3 sets
Change of Direction:
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3 cone drill
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Shuffle to stick 2x per side
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Shuffle to stick to acceleration 2x per side
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Shuffle to stick to acceleration to stick 2x per side
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Shuffle to stick to acceleration to stick to acceleration 2x per side
Squat Progressions:
Rest 60 seconds between sets and 120 seconds between exercises
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Air Squat 1x10
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Goblet Squat 2x10
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Reverse Lunge 2x10 per side
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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
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A-March x1
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A-Switch x1
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A-3-hop switch x2
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A-Skip x2
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A-Run x2
Acceleration:
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Push-up 1x10m per side
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Lunge 1x10m per side
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2-point 1x10m per side
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3-point 2x10m per side
Push-up Progressions: 3 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 3 breaths in each position
Metcon
Every Minute on the Minute for 10 minutes:
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½ to 1 suicide
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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
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No step
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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
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Gorilla Deadlift
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Deadlift
Metcon
5 rounds for time:
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3 bleacher runs
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15 deadlift