FUNdamental Movement for Young Athletes – Week 4

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 – 2 sets of 10 reps
• B)  Seated Arm Drill – 2 sets of 30 seconds

• A)  Plank – 2 sets of 50 seconds
• B)  Turkish Get Up – 2 sets of 35 seconds High Hip Hold

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

Agility/Speed Drills

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