Elite Youth Performance

Dynamic (Everything 15yds and back) 1. Jog 2. Backpedal 3. Skip (forwards down and skip backwards back) 5. High Knees 6. Buttkicks 7. Shuffle 8. Carioca 9. Power Skips (Skips for height) In-Place Movement: 1. Leg Swings - 10ea 2. Arms Circles - 10ea 3. Hamstring Scoops - 8ea 4. Forward Lunge w/ Overhead Reach - 5ea 5. Lateral Lunge - 3ea

Foot Poppers

2 x 10

Wall Drill - Foot Poppers

2 x 10

Wall Drill - Quick Switches

2 x 10

Kneeling Sprint Starts

2 x 4 @ 5, 10

Goblet Squat

3 x 15

Single Leg Glute Bridge

3 x 20

Cossack Squat

3 x 5

Wall Calf Raise

3 x 15

Negative Push Up

3 x 5 @ 3

Barbell Inverted Row

3 x MAX @ 3

Band Pull-Apart

3 x 10

Core Store - Beginner

Quick trip to the core store!! Do each of the following exercises for the designated reps or time (2 rounds): 1. Toe Touches - 12 (Keep your feet over your hips and crunch up as close as you can to your toes) 2. Side Plank - 15s each side 3. Supermans - 10 (1 second hold on the top of each rep) 4. Marching Plank - 10ea (1 second hold on each rep / keep your back flat and hips level)

Dynamic (Everything 20yds and back) 1. Jog 2. Backpedal 3. Skip (forwards down and skip backwards back) 5. High Knees 6. Buttkicks 7. Shuffle 8. Carioca 9. Power Skips (Skips for height) 10. A-Skips In-Place Movement: 1. Leg Swings - 10ea 2. Arms Circles - 10ea 3. Quad Hinges - 5ea 4. Hamstring Scoops - 8ea 5. Forward Lunge w/ Overhead Reach - 5ea 6. Lateral Lunge w/ Rotational Reach - 5ea

Line Hop Series

Line hops are a great way to teach staying on the balls of the feet as well as developing LIGHTENING QUICK footwork! Try to keep your feet pointed forward on each rep and staying square. During the traveling line hops, try to get as many reps as you can before you reach the end! Start off slow and build up speed as you go. 60-90s rest between each set Do each variation of line hops for designated time or reps: A. Line Hops - 2x8 seconds B. Traveling Line Hops-Forward - 2x5yds C. Traveling Line Hops-Backwards - 2x5yds D. 1-Leg Traveling Line Hops-Foward - 2x5yds (Right leg down, Left leg back 2x) E. 1-Leg Traveling Line Hops-Backwards - 2x5yds (Right leg down, Left leg back 2x)

Start by placing 2 cones 5 yds apart. Every pattern is done for 10 seconds. Take plenty of rest between each set (we can't go very fast if we do not have enough break). Pattern #1 - Sprint/Backpedal (2 sets) - Sprint up to Cone #2 and then backpedal to Cone #1 (continue for 10 seconds) - Try to get as close to Cone #2 as you can before you hit the brakes and start your backpedal - During your backpedal, keep your knees bent and chest over so we maintain control Pattern #2 - Shuffle (2 sets) - Shuffle from Cone #1 to Cone #2 and back as many times as you can in 10 seconds - Knees bent, chest up, and back flat the whole time - Try to keep your weight on your inside leg during transition (with change of direction, we want to lean the direction we WANT to go) Pattern #3 - Sprint/Shuffle (2 sets) - Sprint from Cone #1 to Cone #2 and then shuffle back to Cone #1 - Alternate which direction your shuffle back 90 seconds rest between each pattern

Dumbbell Squat Jump

3 x 5

Walking Lunges

3 x 8

Wall Sit

3 x 30

Single Leg Calf Raise

3 x 10

Tuck Crunch

3 x 12

DB Curl and Press

3 x 12

DB Lateral Raise

3 x 12

DB Shrug

3 x 12

Dynamic (Everything 20yds and back) 1. Jog 2. Backpedal 3. Skip (forwards down and skip backwards back) 5. High Knees 6. Buttkicks 7. Shuffle 8. Carioca 9. Power Skips (Skips for height) 10. A-Skips In-Place Movement: 1. Leg Swings - 10ea 2. Arms Circles - 10ea 3. Quad Hinges - 5ea 4. Hamstring Scoops - 8ea 5. Forward Lunge w/ Overhead Reach - 5ea 6. Lateral Lunge w/ Rotational Reach - 5ea

Broad Jumps

3 x 3

1-Leg Broad Jump

3 x 3

DB 1-Leg Squat

3 x 10

Partner Nordic Hamstring Curl

3 x 5

Lateral Lunge

3 x 5

Hand Release Push-Up

10, 8, 6

1-Arm DB Row

3 x 15

Alternating V-Ups

3 x 10