Youth Strength and Conditioning
Week 6
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:
Rest 1 minute between exercises if needed
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Twist 3x10 sec on / 20 sec off
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Linear 2x3 yards
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Lateral 2x3 yards
Change of Direction:
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3 cone drill
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Shuffle to stick to acceleration to stick to acceleration 1x per side
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Crossover to stick 2x per side
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Crossover to stick to acceleration 2x per side
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Crossover to stick to acceleration to stick 1x per side
Squat Progressions:
Rest 60 seconds between sets and 120 seconds between exercises
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Air Squat 1x15
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Goblet Squat 1x15
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Forward Lunge 1x15 per side
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MB Back Squat 2x15
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Wall Ball Shot 2x15
MetCon
21-15-9:
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Burpee
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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: 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 x1
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A-Skip x2
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A-Double Skip x2
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A-Run x1
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 3x10m per side
Push-up Progressions: 4 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 4 breaths in each position
Metcon
40-25-15:
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1 Suicide Run
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Box Jumps
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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:
Rest to full recovery b/t sets and exercises
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No step 1x3 per side
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1 step 1x3 per side
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2 step 2x3 per side
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4 step 1x3 per side
Hip Hinge Progressions:
Rest 60 seconds between sets and 120 seconds between exercises
-
Gorilla Deadlift 2x15
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Deadlift 2x15
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Sumo Deadlift High pull 3x12
Metcon
As many rounds as possible in 20 minutes:
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5 push-ups
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10 gorilla deadlift
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15 second hollow hold
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20 jump ropes