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Youth Strength and Conditioning

Week 5

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:

Rest 1 minute between exercises if needed

  • In-in / out-out 2x10 sec on / 20 sec off

  • Front to back 3x10 sec on / 20 sec off

  • Twist 3x10 sec on / 20 sec off

  • Linear 2x3 yards

 

Change of Direction:

  • 3 cone drill

  • Shuffle to stick to acceleration to stick 1x per side

  • Shuffle to stick to acceleration to stick to acceleration 1x per side

  • Crossover to stick 2x per side

  • Crossover to stick to acceleration 2x per side

 

Squat Progressions:

Rest 60 seconds between sets and 120 seconds between exercises 

  • Air Squat 1x12

  • Goblet Squat 1x12

  • Forward Lunge 1x12 per side

  • MB Back Squat 2x12

  • Wall Ball Shot 1x12

 

MetCon

As Many Rounds As Possible in 5 Minutes: 

  • 1 baseline sprint

  • 5 air squats

  • 15 second plank-on-hands


 

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 3x10m per side

 

Push-up Progressions: 4 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 4 breaths in each position

 

Metcon

5 rounds for time:

  • 20 total hand to elbow plank

  • 15 step-ups per side

  • 10 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: 3x3 reps each resting to full recovery b/t sets and exercises

  • No step

  • 1 step

  • 2 step

 

Hip Hinge Progressions:

Rest 60 seconds between sets and 120 seconds between exercises

  • Gorilla Deadlift 2x12

  • Deadlift 2x12

  • Sumo Deadlift High pull 3x10

 

Metcon

5 rounds for time:

  • 3-5 baselines

  • 5-10 box jumps

  • 10-20 deadlift

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