FUNdamental Movement for Young Athletes – Week 2

Tonight we will start to get into the meat and potatoes of our workouts.  Last week was mostly learning movement patterns.  This week we get to actually use them.

Warm Up Routine

1. pogo jump x 10
2. side to side line jump x 10
3. seal jax x 10
4. reverse lunge w/ reach x 10
5. scapula push up x 10
6. roll over x 8
7. iron cross x 8/side
8. hip lift x 10
9. t-spine x 8/side

Strength Training

• A)  Kettlebell Goblet Squat – 3 sets of 8 reps
• B)  Seated Arm Drill – 3 sets of 30 seconds

• A)  Plank – 3 sets of 45 seconds
• B)  Turkish Get Up – 3 sets of 30 seconds High Hip Hold

• A)  Agility Ladder – 3 sets of 2 In from Side
• B) Vertical Jump/Long Jump Combo – 3 sets of 8 reps

Agility/Speed Drills

1. Mirror Drill
2. Circle Sprints
3. Staggered Sprints with Back Pedal
4. 4 Corners Reaction Drill