Home Forums At-home training sessions UC Premier January 2021 U9-U19 training program

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    Click below for videos demonstrating each of the activities. A sample running program is included at the end.

    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:

    • 90 secs at “65%” (easy jog)
    • 30 secs rest
    • 60 secs at “90%” (jog/run)
    • 30 secs rest
    • 10 secs full sprint
    • 60 secs rest

    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:

    Jump rope
    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

    Running program

    The running program should be divided into 3 blocks – sprints, medium distances, and longer distances. Here is a possible schedule:

    • Day 1: Medium distance
    • Day 2: Long distance
    • Day 3: Sprint
    • Day 4: Long distance
    • Day 5: Sprint

    Here are examples of each.

    Sprint

    Sprinting should be done with proper form, over short distances, with rest and repetitions. Every effort is “100%”. Make sure that you are properly warmed up and stretched first.

    1. 8×30 yards, 90 secs of rest
    2. 10×25 yards, 90 secs of rest
    3. 16×15 yards, 45 secs of rest
    Medium distance

    These runs should be done at about “80%” – not top speed but these should be at a pretty good pace. You will do repetitions with rest in between. You can run for either distance or time.

    These examples are just repetitions:

    1. 8×400 yards (90 secs), 90 secs of rest
    2. 4×800 yards (3.5 mins), 2 mins of rest
    3. 2×1 mile (8 mins), 3 mins of rest

    These examples involve varying the distances and rest times – follow the sequence in order:

    1. 400 yards (90 secs), 90 secs of rest; 800 yards (3.5 mins), 2 mins of rest; 1 mile (8 mins), 3 mins of rest; 800 yards (3.5 mins), 2 mins of rest, 400 yards (90 secs) – you should be going faster in the short distances
    2. Total of 2 miles – every minute sprint 100% for 10 secs
    3. 6×300 yard shuttle run, 2 mins rest

    A shuttle run is 10 yards down and back, 20 yards down and back, 30 then 40 then 50 yards down and back – the total is 300 yards.

    Long distance
    1. Continuous run for 3 miles (24 mins) – 65-75%
    2. 2×2 miles (12 mins), 3 mins of rest
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