Youth Performance Strength and Conditioning Workout

Foundational training Macrocycle

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...

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...

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...

Youth Level Foundational training Macrocycle 2

Youth Level Foundational training Macrocycle 2 Weeks 6-11 of Macrocycle 2 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 45 seconds rest between exercises. Rest...

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...

Functional training Macrocycle

Youth Level Functional training Macrocycle 2

Youth Level Functional training Macrocycle 2 Weeks 17-21 of Macrocycle 2 for Functional training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete in straight sets with 45 60 seconds rest between sets. Complete an agility...

Youth Level Functional training Macrocycle 1

Youth Level Functional training Macrocycle 1 Weeks 12-16 of Macrocycle 1 for Functional training. This is a twice a week resistance program. Perform 5-10 minutes of a dynamic warm-up. Complete straight sets with 60 seconds rest between sets. Squat Jump 1) Stand with...

In-Season training Macrocycle

Youth Level In-Season training Macrocycle 2

Youth Level In-Season training Macrocycle 2 Weeks 37-41(or longer) for Macrocycle 2 of In-season training. This is a twice a week resistance program. Perform 5-10 minutes of a dynamic warm-up. Complete in straight sets with 60 seconds rest between sets. Bounding 1....

Youth Level In-Season training Macrocycle 1

Youth Level In-Season training Macrocycle 1 Weeks 32-36(or longer) of Macrocycle 1 for In-Season training. This is a twice a week resistance training. Do 5-10 minutes of a dynamic stretching warm-up. Complete in straight sets with 30 seconds rest between sets. Squat...

Pre-Season training Macrocycle

Youth Level Pre-Season training Macrocycle 1 1

Youth Level Pre-Season training Macrocycle 1 Weeks 22-26 of Macrocycle 1 for Pre-Season training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete in supersets of 2-3 exercises with 45 seconds rest between exercises. Rest 1-2...

Youth Level Pre-Season training Macrocycle 1

Youth Level Pre-Season training Macrocycle 1 Weeks 22-26 of Macrocycle 1 for Pre-Season training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete in supersets of 2-3 exercises with 45 seconds rest between exercises. Rest 1-2...

Youth Level Pre-Season training Macrocycle 2

Pre-Season training Macrocycle 2 Weeks 27-31 of Macrocycle 2 for Pre-Season training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete straight sets with 60 seconds rest between sets. Complete an agility workout 2x a week....

Try these progressions and build your way up to the full workouts. Here are specific workouts. For each workout I’ve included a couple ideas on modifications. Start with what you’re able to do and make a plan to work your way up to this level – it won’t happen overnight but it won’t happen at all if you never begin!

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