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Youth Level Foundational training Macrocycle 1

Youth Level Foundational training Macrocycle 1

Youth Level Foundational training Macrocycle 1

Weeks 1-5 of Macrocycle 1 for Foundational training. This is a twice a week resistance program. Perform 5-10 minutes of a dynamic warm-up. Complete supersets of 2-3 exercises with 60 seconds rest between exercises. Rest 1-2 minutes between circuits.

Lunge onto Box

1) Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.
2) Step forward 2-3 feet and place foot onto a box 12-24” high.
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.

Standard Pushup

1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Back Extension

1) Position body face down on apparatus placing hips and ankles on respective pads.
2) Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad. Cross arms and place on chest.
3) Start position: Back should be parallel to ground with knees slightly bent.
4) Lower body until legs and hip are approximately at 90°.
5) Return to start position.
6) To increase resistance, place arms behind head -> arms extended overhead -> holding weight plate or weighted object across chest.

Lying Hamstring Curl

1) Lie face down on bench with pad adjusted to fit behind ankles. If machine does not angle upper torso downward, it is recommended that a pillow be placed underneath stomach.
2) Start position: Position knees below bottom edge of bench or pad. Legs should be straight with knees aligned to the lever arm axis of motion and hands grasping handles or side of bench (if applicable).
3) Raise lever arm by flexing at the knees past 90°.
4) Return to start position.
5) Remember to keep hips in contact with bench at all times. Do not hyperextend the low back during movement.

Seated Shoulder Press (lever)

1. Sit in upright position or stand with feet shoulder width apart and knees slightly bent.
2. Start position: Position barbell to ear level with an overhand grip (palms facing forward).
3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position – hyperextension or excessive flexion may cause injury.

Seated Incline Cable Extension

1) Sit in upright position at about a 45 degree angle.
2) Start position: Grasp bar shoulder or medium width apart with overhand grip (palms down). Press bar directly overhead (now palms are up).
3) Stabilize shoulders and lower weight moving only at the elbow joint until forearm is parallel to floor. Keep elbows pointing forward throughout movement.
4) Return to start position.
Remember to keep back and head straight – hyperextension or flexion may cause injury.

Machine Seated Calf Raise

1. Sit in the machine and place your knees underneath the pad and the balls of your feet on the foot plate.
2. Raise your heels up towards the ceiling and release the safety stop.
3. Start movement by lowering your heels towards the floor to the fullest range of motion. Flex your calves and push the balls of your feet into the foot plate and raise your heels up towards the ceiling.
4. Repeat for the prescribed number of repetitions.

Pullups (assisted)

1) Position hands wider than shoulder width apart with overhand grip (palms facing forward).
2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent or stand on foot platform
3) Pull body up until bar is below chin level.
4) Return to start position.
6) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety. Pick a weight that allows you to fatigue at the prescribed repetitions.

Lateral Raise

1) Sit on bench in upright position.
2) Start position: Arms should hang down at sides with elbows slightly bent.
3) Raise arms to side of body at shoulder height keeping elbows only slightly bent.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position – hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.

Dumbbell Hammer Curl

1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DB’s with neutral grip (palms facing each other) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
4) Return to start position.

Bicycle Crunch

1) Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2) Start position: Place hands behind head. Straighten right leg.
3) Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, bring right knee towards chest.
4) Return to start position and repeat with the left leg.
5) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Youth Workout 03

Youth Workout 03

Youth Workout 3

Swan 2 on ball

1. Lie prone on top of a stability ball.
2. Place your hands on the ground to provide support and stabilization.
3. Hold your legs parallel to your body and then proceed to extend your back and raise your legs above parallel.
4. Your legs will only move a couple of inches. Do not try to hyperextend your low back. This is a slow and controlled movement.

Swim on ball

1. Lie prone on top of a stability ball.
2. Place your hands on the ground to provide support and stabilization.
3. Hold your legs parallel to your body and then proceed to kick your legs like a swimmer and raise your legs above parallel.
4. Your legs will only move a couple of inches. Do not try to hyperextend your low back. This is a slow and controlled movement.

Swimming 2 on ball

1. Lie prone on top of a stability ball.
2. Place your legs on the ground to provide support and stabilization.
3. Hold your arms parallel to your body and then proceed to raise your arms up and down.
4. Your arms will only move a couple of inches behind your head.

Alt. Toe Touch with balance disc

1. Start by sitting on the ground with your legs extended in a V-formation.
2. Keeping your back flat twist and reach with your right hand toward your opposite foot.
3. Repeat with the other hand.

Hundreds Breathing Exercise 3

1. Extend legs to 45 degrees, keeping arms by your sides.
2. Lift your head and shoulders off mat and take 5 short, consecutive inhales, followed by 5 short, consecutive exhales. 3. At the same time, lift arms off mat and pulse them in unison with the breath — palms face up on inhale, and down on exhale.
4. Repeat 10 times for a total of 100 breaths.

This just to help with under water techniques….

Lunge Crossover with Med ball

1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest.
3) Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball.
4) Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps.

Leg Balance Squat

1. Start by standing on one leg with the other leg elevated.
2. Bend forward keeping your planted leg semi straight and reach for the ground.
3. Keep your back relatively flat during the exercise.
4. Repeat for the prescribed repetitions and then repeat with the other leg.

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Youth Workout 02

Youth Workout 02

Youth Workout 2

Ankle Bounces

1. Stand with feet shoulder-width apart and knees slightly bent. Arms should be at sides and bent up to 90°.
2. Hop continuously on both feet using only the ankles to project body up.
3. Remember to extend the ankles to their maximum range on each hop to ensure proper mechanics (or full plantar flexion).

This exercise is used as sort of like an aerobic warmup

Sidelying scissors

1. Start by lying on your side and raising both legs slightly off the ground.
2. Proceed to kick your legs in opposite directions in a scissor type motion.
3. Repeat according to the required repetitions and then switch sides.

Squat Jump

1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

Adductor Raise

1. Lie on your side and lean up on your elbow. Place your top foot over your lower thigh.
2. Maintaining this position and raise your lower leg keeping it straight.
3. Repeat for the required number of repetitions and then repeat with the other leg.

Alternating Split Squat Jump

1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice versa.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.

Wall Sit

1. Place ball against the wall and your lower back.
2. Proceed into a squated position so that your thighs are parallel to the ground.
3. Hold this position for the required number of seconds.
4. Remember to keep your feet flat on the floor and your knees behind your toes.

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Youth Workout 01

Youth Workout 01

Lumbar Roll

1. Lie on your back with your legs in thighs perpendicular to the floor and your knees bent.
2. Keeping your shoulders on the ground slowly rotate your legs to the right until they touch the floor.
3. In a controlling manner bring your legs back up to the starting position.
4. Repeat with the other side.

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