The July 2020 training plan is broken into Mon/Wed and Tue/Thu activities.

Click below for videos demonstrating each of the activities.

Daily

Warmup

The challenges involve "circuits" - going through a sequence of activities multiple times:

• "3x circuit" - go through each activity in the list once, go back through a second time, and a third time
• "5x circuit" - same as above except 5 times instead of 3
• "8x 20 seconds work, 10 seconds rest" - do the first activity - work for 20 seconds then rest for 10, repeat 8 times - then go to the following activity and repeat 8x 20 seconds work + 10 seconds rest. Complete all activities using this pattern.

Start each session the following running warmup (total of 6 mins):

• 2 mins at "65%" (easy jog)
• 30 secs at "90%" (jog/run)
• 30 secs at "100%" (sprint)
• rest 1 min
• 2 mins at "65%" (easy jog)
• 30 secs at "90%" (jog/run)
• 30 secs at "100%" (sprint)

Perform a dynamic warmup with the following elements over 20 yards – go back and forth over your space to cover the distance. Click links for videos:

• Hip out
• Hip in
• Frankensteins
• Knee pulls
• Butt kickers
• Walking lunge
• Hamstring scoop
• Running quick forwards, backwards
• Static bench (4 x 20 secs on, 10 secs rest)
• Sideways bench(4 x 20 secs on, 10 secs rest on each side)
• Hamstring bridge (U9-U13 two legs 10 reps, U14+ single leg, both legs, 10 reps)
• Break dancing game (10x each direction)
• Lateral jumps(4 x 20 secs on, 10 secs rest)

Juggling

• 2-3 mins of juggling

Mon/Wed

Core work / lower body

3x circuit:

• 10 reverse inchworms
• 10 jumping jacks
• 10 donkey kick, each leg
• 10 air squats
• 10 bird dog
• 10 frog hop
• 10 fire hydrant

Ball activities

You will need 2 cones.

• 25 Toe touches
• 25 Bells
• 25 Sole rolls - side-to-side, bouncing
• 25 Sole rolls - forward/backward bouncing
• 25 Forward cross-body roll (push yourself)
• 25 Right foot 8
• 25 Left foot 8
• 25 Behind the leg right
• 25 Behind the leg left
• 25 each foot Stepover turn

Wall activities

• 9 stage training series

Tue/Thu

Core work / upper body

3x circuit:

• 10 pushups (U9-U13 knees, U14+ plank)
• 10 dead bugs, each leg
• 30 secs plank walkout
• 30 secs hollow rock
• 10 step alligator crawl
• 30 sec mountain climber

Ball activities

You will need some space to dribble (park area, backyard) and 6-8 cones.

• Cone weave - use inside, outside, both feet, 30 secs each technique
• Zig zag slalom - use inside, outside, both feet, 30 secs each technique
• Fast lane dribble - 5x each direction, use both feet, outside/laces foot
• Controlled lane dribble - 5x each direction, use both feet, outside/laces foot
• 20 Inside cut turn
• 20 Outside cut turn
• 20 Ronaldo chop
• 20 Maradona turn

Wall activities

• 11 min wall workout