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2020-10-02 07:13
Click below for videos demonstrating each of the activities.
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):
- 120 secs at "65%" (easy jog)
- 30 secs rest
- 60 secs at "90%" (jog/run)
- 30 secs rest
- 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:
- Skipping arm circles
- Hip out
- Hip in
- Frankensteins
- Knee pulls
- Butt kickers
- Walking lunge
- Single leg RDL
- A-walk
- A-skip
- 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)
- Single leg transverse hops (4 x 20 secs on, 10 secs rest, ea leg)
Juggling
Core work / lower body
4x circuit:
- 10 toes to sky
- 10 prisoner squat
- 10 mountain climber
- 10 forward/backward crawl
- 10 reverse lunge
- 10 bird dog
Ball activities
Go through this circuit 3 times. Focus on the upper body, change of direction, explosiveness, and "selling" the move. Avoid just going through the motions. Imagine a defender and try to beat them.
- 10 Fake shot and cut
- 10 Scissor in place (each foot)
- 10 Step over
- 10 Single cut
- 10 V pull back
- 10 L-turn
- Dribbling inside of foot each foot, 30 secs, 5x
- Dribbling outside of foot each foot, 30 secs, 5x
- Fast lane dribble - 5x each direction, use both feet, outside/laces foot
- Controlled lane dribble - 5x each direction, use both feet, outside/laces foot