Xlathlete Training

Football
Coach
Cal Dietz

Features
5 sessions per week
Must use App app to view and log training
Program Training

$45
Get Football Youth Sport Speed Development 12 Week - Program
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Sample Week
Week 1 of 12-week program
Sunday
Youth Cone and Tennis Agility Drill 1.3.1

A

Youth Dynamic Warm up

For Completion

B1

Single Leg Squat for Ankle rocker

1 x 15

B2

Wiper for Ankle Rocker

1 x 25

B3

Toe Ups for Ankle Rocker

1 x 20

B4

Shuffle for Ankle Rocker

1 x 25

C1

Forward Tennis Ball Drop Start 20 Yards

6 x 1

C2

Neural Perplexity Reverse

6 x 1

D1

Pro Agility 5 10 5

6 x 1

D2

Neural Perplexity Forward

6 x 1

E

Post Workout Stretching

For Completion

Sunday
Safe Core Workout 1 Leve1 1

A1

Bird Dog Alternating

2 x 10

A2

Modified Side Plank

2 x 0:20

A3

Supine Elbow Bridge

2 x 0:20

A4

Prone Forearm Bridge

2 x 0:20

Sunday
Spring Ankle - Slow Progression: Week 1 Day 1

A1

Spring Ankle 5

1 x 20

A2

Spring Ankle 1

1 x 20

A3

Spring Ankle 2

1 x 20

A4

Spring Ankle 3

1 x 20

A5

Spring Ankle 4

1 x 20

Monday
Youth Cone and Tennis Agility Drill 2.3.1

A

Neurological Reprogramming Warm Up

1 x 1

B1

Single Leg Squat for Ankle rocker

1 x 15

B2

Wiper for Ankle Rocker

1 x 25

B3

Toe Ups for Ankle Rocker

1 x 20

B4

Shuffle for Ankle Rocker

1 x 25

C1

Z Cone Agility Drill

6 x 1

C2

Neural Perplexity Forward

6 x 1

D1

Falling Start 30 Yards

6 x 1

D2

Neural Perplexity Reverse

6 x 1

E

Post Workout Stretching

For Completion

Monday
Safe Core workout 2 Level 1

A1

Bird Dog

2 x 10

A2

Supine Elbow Bridge

2 x 0:20

A3

Plank single-leg

2 x 0:20

A4

Modified Side Plank with leg raise

2 x 0:20

Tuesday
Youth Cone and Tennis Agility Drill 1.3.1

A

Youth Dynamic Warm up

For Completion

B1

Single Leg Squat for Ankle rocker

1 x 15

B2

Wiper for Ankle Rocker

1 x 25

B3

Toe Ups for Ankle Rocker

1 x 20

B4

Shuffle for Ankle Rocker

1 x 25

C1

Forward Tennis Ball Drop Start 20 Yards

6 x 1

C2

Neural Perplexity Reverse

6 x 1

D1

Pro Agility 5 10 5

6 x 1

D2

Neural Perplexity Forward

6 x 1

E

Post Workout Stretching

For Completion

Tuesday
Safe Core Wkt 1 Leve1 1

A1

Bird Dog Alternating

2 x 10

A2

Modified Side Plank

2 x 0:20

A3

Supine Elbow Bridge

2 x 0:20

A4

Prone Forearm Bridge

2 x 0:20

Tuesday
Spring Ankle - Slow Progression: Week 1 Day 3

A1

Spring Ankle 1

1 x 20

A2

Spring Ankle 2

1 x 20

A3

Spring Ankle 3

1 x 20

A4

Spring Ankle 4

1 x 20

A5

Spring Ankle 5

1 x 20

Wednesday
Youth Cone and Tennis Agility Drill 2.3.1

A

Neurological Reprogramming Warm Up

1 x 1

B1

Single Leg Squat for Ankle rocker

1 x 15

B2

Wiper for Ankle Rocker

1 x 25

B3

Toe Ups for Ankle Rocker

1 x 20

B4

Shuffle for Ankle Rocker

1 x 25

C1

Z Cone Agility Drill

6 x 1

C2

Neural Perplexity Forward

6 x 1

D1

Falling Start 30 Yards

6 x 1

D2

Neural Perplexity Reverse

6 x 1

E

Post Workout Stretching

For Completion

Wednesday
Safe Core workout 2 Level 1

A1

Bird Dog

2 x 10

A2

Supine Elbow Bridge

2 x 0:20

A3

Plank single-leg

2 x 0:20

A4

Modified Side Plank with leg raise

2 x 0:20

Thursday
Youth Cone and Tennis Agility Drill 1.3.1

A

Youth Dynamic Warm up

For Completion

B1

Single Leg Squat for Ankle rocker

1 x 15

B2

Wiper for Ankle Rocker

1 x 25

B3

Toe Ups for Ankle Rocker

1 x 20

B4

Shuffle for Ankle Rocker

1 x 25

C1

Forward Tennis Ball Drop Start 20 Yards

6 x 1

C2

Neural Perplexity Reverse

6 x 1

D1

Pro Agility 5 10 5

6 x 1

D2

Neural Perplexity Forward

6 x 1

E

Post Workout Stretching

For Completion

Thursday
Safe Core Workout 1 Leve1 1

A1

Bird Dog Alternating

2 x 10

A2

Modified Side Plank

2 x 0:20

A3

Supine Elbow Bridge

2 x 0:20

A4

Prone Forearm Bridge

2 x 0:20

Coach
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