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UC Premier October 2020 U9-U19 training program


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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:

Juggling
Core work / lower body

4x circuit:

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.

Wall activities


   
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