Fitness U15 – U19

Daily Dynamic Warmup
(Click on Activity Title to see Video Demonstration)

(*to be performed 3 days / week – prior to Individual Home Skills Program if you wish to do them together)

Sets/RepsNotes
Activation
Single leg glute bridgex10 eachsqueeze glutes
Quadruped side leg raisex8 eachstiff upper body
Quadruped Straight leg raisex8 eachsqueeze hamstrings
Mobility
90/90 hip rotationsx10 eachSit tall
World’s greatest stretchx5 eachgood posture
Inch Wormx5
Lateral lungex5 eachdepth and posture
Pillar
Flutter kicksx50create tension in core
Plank shoulder tapsx20keep hips still
Neural Activation
Low pogosx40small and fast
Single leg lateral hoppingx20 each legunder control!
Fast feet + Sprint2x10s+10ydschop feet fast, explode out

 

At Home Strength

Day 1:Day 2:
Week 1Week 2Week 3Week 1Week 2Week 3
Rest 60s b/t setsRest 60s b/t sets
Power: Continuous Lateral HeidensPower: Split Squat Jumps (maximal height!)
Deadbugs: 3×10 each sideHollow body iso hold: 3x:20s
superset both exercisessuperset both exericses
x10x10x12x5 eachx5 eachx5 each
x10x10x12x5 eachx5 eachx5 each
x10x10x12x5 eachx5 eachx5 each
Circuit through A1-A3Circuit through A1-A3
A1: Renegade Row (if you have dumbbells)A1: Towel hamstring curls
OR: Pushup with Rotation (can do pushups on knees if needed!either double leg or single leg modified
x12x12x12x8x8x8
x12x12x12x8x8x8
x12x12x12x8x8x8
A2: Single leg glute bridge on bench/chairA2: Negative Pushups
20 second iso hold on the first repFocus solely on the lowering portion of the rep for 5s each
x15 eachx15 eachx15 eachx5-8x5-8x6-10
x15 eachx15 eachx15 eachx5-8x5-8x6-10
x15 eachx15 eachx15 eachx5-8x5-8x6-10
A3: Corrective/CoreA3: Corrective/Core
ShoulderShoulder
TorsoTorso
Hipsglute/adductor mobilizations: 3×5 eachHipsSingle leg RDL: 3×5 each
CoreCore
Finisher: Bodyweight squats and situps: reps of 10-9-8-7-6-5-4-3-2-1 of each – complete as fast as possible!
Finisher: Run 1 mile for time

 

Outdoor Speed & Conditioning

Day 3Sets/RepsNotes
Daily Dynamic Warmup (see above)
Prehab/Activation:
Mini band hip flexor lifts2x8each leg
Side plank with abduction2×8 each
Plyos:
Single leg forward hops for stability2x6each leg
Single response broad jumpx5 (rest 10s b/t efforts)strong landing position!
Multiple response broad jump3×3rest 60s b/t each set
Technical Speed Work:
A skips3x20ydswalk back as rest
Speed Bounding4x20yds30s-1′ rest b/t sets
Pop up starts4x15yds30s-1′ rest b/t sets
Flying 20’s (10yd build up, 20yds full speed)5x20yds1′ rest b/t sets
Energy System Development:
150 yard shuttles (50yd sprints x3)4 setsRest 45s after each set
Core/StretchAccumulate 5 mins of planksevery time you need rest, do 5 inch worms
Day 4Sets/RepsNotes
Daily Dynamic Warmup (see above)x8 each exercise
Prehab/Activation:
Side plank with leg lift2×10 each
Quadruped hip extension w/ band2x10each
Plyos:
Single leg lateral hops for stability2×6 each – test distance!rest 30s b/t sets
SL Broad jump + 90 degree bound2×4 eachrest 30s b/t sets
45 degree bounding5x20ydsrest 30s-1′ b/t sets
Technical Speed Work:
Lateral skipping3x20yds eachwalk back as rest
Continuous crossover runs4x15yds each30s rest each set
Straight line pro agility4x6x7yds30s-1′ rest each set
L-Drill with added change of direction2x each way1′ rest b/t each set
Energy System Development:
Suicides – 5-10-15-20yd sprints4xrest 1′ after each set
Core/Stretch:
Plank shoulder taps3×20 (10 each)hold each rep x 2s
Pigeon Stretch3x30s each leg
Adductor Dips3×5 each leg