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Youth Strength and Conditioning

Week 7

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

  • Linear 2x3 yards

  • Lateral 2x3 yards

  • Twist 2x3 yards

 

Change of Direction:

  • 3 cone drill

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

  • Crossover to stick 1x per side

  • Crossover to stick to acceleration 1x per side

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

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

 

Squat Progressions:

Rest 60 seconds between sets and 120 seconds between exercises 

  • MB Back Squat 2x15

  • Wall Ball Shot 2x15

  • RFESS 2x15 per side

 

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: 20 yards each

  • A-March x1 

  • A-Switch x1

  • A-3-hop switch x1

  • A-Skip x2

  • A-Double Skip x2

  • A-3 run to 3 hop x2

 

Acceleration:

  • Push-up 1x10m per side

  • Lunge 1x10m per side

  • 2-point  1x10m per side

  • 3-point 2x10m per side

  • 4-point 2x10m per side

 

Push-up Progressions: 5 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 5 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:

Rest to full recovery b/t sets and exercises

  • No step 1x3 per side

  • 1 step 1x3 per side

  • 2 step 2x3 per side

  • 4 step 2x3 per side

 

Hip Hinge Progressions:

Rest 60 seconds between sets and 120 seconds between exercises

  • Gorilla Deadlift 1x15

  • Deadlift 1x15

  • Sumo Deadlift High pull 2x15

  • MB Clean 2x8

 

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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