DAY 1

Total Body (TB) Max Strength & Field Workout

Instructions

• Set up all cones for workout for each drill. Keep water close by.
• Jog lightly for 2-3’ (minutes), followed by light stretches and/or dynamic warm-up. Do x 5-10 body weight squats for 3’’ (seconds) each.
• Complete all exercises in a set with no rest, and rest x ~1-2’ (minutes) between sets.

Set #1

• 15 x Squat Thrust
• 15 x Squat Jumps
• 10 x Explosive Push-ups
• 10 x Single Leg Squats /leg
• 12 x Triangle Push-ups
• 12 x Alternating Leg Lateral Lunges /leg

x 2 sets

Set #2

• 45’’ x Plank in Push-up Position
• 25’’ x Side Plank /side
• 45’’ x Supermans, Hands Overhead

x 2 sets

Youth Field Workouts

Instructions

• Set up an ultimate field (x 70 yards field proper, x 25 yard end zones, x 40 yards wide).
• Warm up with a light jog, starting slow and gradually increasing speed (e.g. 1-2 laps around the field).
• Sprint* x 1 side (120 yards)/Jog x 3 sides
• Sprint x 2 sides (120 + 40=180 yards)/Jog x 2 sides
• Sprint x 3 sides (120+40+120=280 yards)/Jog x 1 side
• =1 Set

Workout

• 3-4 sets
• Rest 2' between sets

*NOTE: During sprints, focus on good posture and running form. A ‘sprint’ for the shortest distance is at 90-95% of your maximum speed, 80-90% for the middle distance, and 70- 80% for the longest distance.

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DAY 2

Speed I & Cardiovascular (CV) Power II

Instructions

• Set up 2 cones 10-15 yards apart in a straight line (males or taller females, ~15 yards). 
• Complete each exercise down and back as indicated.
• Rest 10-20’’ every ~3 exercises. 
• Complete 1-2 sets total, with a 2-3’ rest between sets.
• If doing alone, complete 2 sets, but only 1 set for muscle memory before a strength or power workout.

SPEED I Exercises

1. Stationary Arm Swings x 1 minute

2. A-march Walk

3. B-march Walk

4. Walking to Jogging Butt Kickers

5. A-March with a Skip (Sprinter’s skips)

6. B-March with a Skip

7. Ankling

8. Straight-leg Shuffle

9. 1-2-3 High Knees

10. Lateral Skipping

11. Lunge Position Hold x 30’’ each leg

Cardiovascular (CV) Power II Workout

Instructions

• Complete interval workouts on a field, trail, or piece of gym equipment.
• A ‘’sprint’ indicates working at 85-95% (or an of 8.5-9.5 out of 10, 10 being your top speed).
• Sprint the interval, then jog an equal interval to recover (e.g. 30’’ sprint, then 30’’ jog to recover).
• Jog for 2-3’ (minutes) to recover between sets.

Workout

• Sprint x 45’’/Jog x 45’’
• Sprint x 60’’/Jog 60’’
• Sprint x 90’’ = 1 Set
• Jog x 2-3’ to recover
• x 4-6 Sets