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Week 1, Session 1

1. Mobilization/Activation
Mobility
Supine Knee Drives
(1 x 10ea)
Supine Straight Leg Raises
(1 x 10ea)
Pike Ankle Mobility
(1 x 10ea)
4pt Hip Flexion Rock Back
(1 x 10)
Hip Extensions (w/3 sec hold)
(1 x 10)
Half Kneeling Reach & Twist
(1 x 5ea)
Toe Touch to Overhead Squat
(1 x 5)

3. Unilateral
Stability/Explosion

5. Core Stability

Balance Drills
L/R Balance Drill
(2 x 5 reps each leg)
F/B Balance Drill
(2 x 5 reps each leg)
Crossover Balance Drill
(2 x 5 reps each leg)

Push-Up Hold
(2 x 30 secs)
T-Push-Up Hold
(1 x 30 secs each)

Explosion
(30 yards per movement, 2 sets
per movement)
A-Skips for Height
A-Skips for Distance

Dynamic Explosion Development


(20 yards per movement)
A-Skips
Straight Leg Skips
Fast Leg Cycles (R)
Fast Leg Cycles (L)
Backwards Open Skip
Side Shuffle w/a Flip
Carioca w/High Knee Over
Fast Feet to High Knees

2. Bi-lateral
Stability/Explosion

4. Directional/Reactionary
Explosion

Stability
Squat Hold
(2 x 15 secs)
Lunge Hold
(2 x 15 secs each leg)
Squat to R Lunge to L Lunge
to Squat
(2 sets)

Directional Jumps
L/R Directional Jumps
(3 x 5 reps)

Explosion
Individual Vertical Jumps
(1 x 5 reps)
Individual Tuck Jumps
(1 x 5 reps)
Individual Star Jumps
(1 x 5 reps)

2013 The International Youth Conditioning Association. All rights reserved.

Week 1, Session 2
1. Mobilization/Activation
Mobility
(10 yards per movement)
Toe Walk
Knee Tuck to Lunge w/Reach
Quad RDL to Ankle Tuck
Straight Leg March to
Hamstring
Lateral Lunges
Inchworm to Spiderman Twist

3. Unilateral
Stability/Explosion

5. Core Stability

Balance Drills
(30 yards per movement, 2 sets
per movement)
45 Bounds w/Stick
45 Reverse Bounds w/Stick

Quadruped Core Series


(1 x 10 reps ea)
5 Sec Eccentric Push-Up
(1 x 5 reps)

Explosion
Lateral Jumps
(2 x 5 each)

Dynamic Explosion Development


Drop Squats
(1 x 10)
Drop Split Squats
(1 x 5ea)
Single Leg Athletic Position
(1 x 5ea)
Pogo Jumps
(1 x 10)

2. Bi-lateral
Stability/Explosion

4. Directional/Reactionary
Explosion

Stability
Squat Hold
(2 x 15 secs)
Lunge Hold
(2 x 15 secs each leg)
Squat to R Lunge to L Lunge
to Squat
(2 sets)

Reactionary Rotational Jumps


90 Rotational Jumps
(2 x 5 reps)

Explosion
Individual Vertical Jumps
(1 x 5)
Individual Broad Jumps
(1 x 5)

2013 The International Youth Conditioning Association. All rights reserved.

Week 2, Session 1
1. Mobilization/Activation
Mobility
Supine Knee Drives
(1 x 10ea)
Supine Straight Leg Raises
(1 x 10ea)
Pike Ankle Mobility
(1 x 10ea)
4pt Hip Flexion Rock Back
(1 x 10)
Hip Extensions (w/3 sec hold)
(1 x 10)
Half Kneeling Reach & Twist
(1 x 5ea)
Toe Touch to Overhead Squat
(1 x 5)

3. Unilateral
Stability/Explosion

5. Core Stability

Balance Drills
L/R Balance Drill (2 Jumps)
(1 x 5 reps each leg)
F/B Balance Drill (2 Jumps)
(1 x 5 reps each leg)
Crossover Balance Drill
(1 x 5 reps each leg)

Push-Up Hold
(2 x 30 secs)
T-Push-Up Hold
(1 x 30 secs each)

Explosion
(30 yards per movement, 2 sets
per movement)
A-Skips for Height
A-Skips for Distance

Dynamic Explosion Development


(20 yards per movement)
A-Skips
Straight Leg Skips
Fast Leg Cycles (R)
Fast Leg Cycles (L)
Backwards Open Skip
Side Shuffle w/a Flip
Carioca w/High Knee Over
Fast Feet to High Knees

2. Bi-lateral
Stability/Explosion

4. Directional/Reactionary
Explosion

Stability
Squat Hold
(2 x 15 secs)
Lunge Hold
(2 x 15 secs each leg)
Squat to R Lunge to L Lunge
to Squat
(2 sets)

Directional Jumps
L/R Directional Star Jumps
(2 x 5 reps)

Explosion
Consecutive Vertical Jumps
(2 x 3 reps)
Consecutive Tuck Jumps
(2 x 3 reps)
Consecutive Star Jumps
(2 x 3 reps)

2013 The International Youth Conditioning Association. All rights reserved.

Week 2, Session 2
1. Mobilization/Activation
Mobility
(10 yards per movement)
Toe Walk
Knee Tuck to Lunge w/Reach
Quad RDL to Ankle Tuck
Straight Leg March to
Hamstring
Lateral Lunges
Inchworm to Spiderman Twist

3. Unilateral
Stability/Explosion

5. Core Stability

Balance Drills
(20 yards per movement, 2 sets
per movement)
45 Bounds w/Stick
45 Reverse Bounds w/Stick

Quadruped Core Series


(1 x 10 reps ea)
5 Sec Eccentric Push-Up
(1 x 5 reps)

Explosion
Lateral Jumps
(2 x 5 each)

Dynamic Explosion Development


Drop Squats
(1 x 10)
Drop Split Squats
(1 x 5ea)
Single Leg Athletic Position
(1 x 5ea)
Pogo Jumps
(1 x 10)

2. Bi-lateral
Stability/Explosion

4. Directional/Reactionary
Explosion

Stability
Squat Hold
(2 x 15 secs)
Lunge Hold
(2 x 15 secs each leg)
Squat to R Lunge to L Lunge
to Squat
(2 sets)

Reactionary Rotational Jumps


90 Rotational Star Jumps
(2 x 5 reps)

Explosion
Consecutive Vertical Jumps
(2 x 3 reps)
Consecutive Broad Jumps
(2 x 3 reps)

2013 The International Youth Conditioning Association. All rights reserved.

Week 3, Session 1
1. Mobilization/Activation
Mobility
Supine Knee Drives
(1 x 10ea)
Supine Straight Leg Raises
(1 x 10ea)
Pike Ankle Mobility
(1 x 10ea)
4pt Hip Flexion Rock Back
(1 x 10)
Hip Extensions (w/3 sec hold)
(1 x 10)
Half Kneeling Reach & Twist
(1 x 5ea)
Toe Touch to Overhead Squat
(1 x 5)
Dynamic Explosion Development
(20 yards per movement)
A-Skips
Straight Leg Skips
Fast Leg Cycles (R)
Fast Leg Cycles (L)
Backwards Open Skip
Side Shuffle w/a Flip
Carioca w/High Knee Over
Fast Feet to High Knees

2. Bi-lateral
Stability/Explosion
Stability
Squat Reps
(2 x 10 reps)
Split Squat Reps
(2 x 10 reps each leg)
Hip Hinge
(2 x 10 reps)
Squat to R Lunge to L Lunge
to Squat
(2 sets)

3. Unilateral
Stability/Explosion

5. Core Stability

Balance Drills
L/R Balance Drill (3 Jumps)
(1 x 5 reps each leg)
F/B Balance Drill (3 Jumps)
(1 x 5 reps each leg)
Crossover Balance Drill
(1 x 5 reps each leg)
Rotational Balance Drill
(1 x 5 reps each leg)

Push-Up Arm Raise Hold


(30 secs each)
Push-Up Leg Raise Hold
(30 secs each)
T-Push-Up Hold
(1 x 30 secs each)

Explosion
(20 yards per movement, 2 sets
per movement)
A-Skips for Height
A-Skips for Distance
Single Leg Bounds
Individual Split Squat Jumps
(1 x 10 reps)

4. Directional/Reactionary
Explosion
Directional Jumps
L/R/F/B Directional Jumps
(2 x 5 reps)

Explosion
Individual Vertical to Broad
Jumps
(1 x 5 reps)
Individual Tuck to Broad
Jumps
(1 x 5 reps)
Individual Star to Broad
Jumps
(1 x 5 reps)

2013 The International Youth Conditioning Association. All rights reserved.

Week 3, Session 2
1. Mobilization/Activation
Mobility
(10 yards per movement)
Toe Walk
Knee Tuck to Lunge w/Reach
Quad RDL to Ankle Tuck
Straight Leg March to
Hamstring
Lateral Lunges
Inchworm to Spiderman Twist
Dynamic Explosion Development
Drop Squats
(1 x 10)
Drop Split Squats
(1 x 5ea)
Single Leg Athletic Position
(1 x 5ea)
Pogo Jumps
(1 x 10)

3. Unilateral
Stability/Explosion

5. Core Stability

Balance Drills
(20 yards per movement, 2 sets
per movement)
45 Bounds w/Stick
45 Reverse Bounds w/Stick

Quadruped Core Series


(1 x 10 reps ea)
5 Sec Isometric Push-Up
(1 x 5 reps)

Explosion
Lateral Jumps
(2 x 5 each)
Individual Single Leg Vertical
Jumps
(1 x 3 each)

2. Bi-lateral
Stability/Explosion

4. Directional/Reactionary
Explosion

Stability
Squat Reps
(2 x 10 reps)
Split Squat Reps
(2 x 10 reps each leg)
Hip Hinge
(2 x 10 reps)
Squat to R Lunge to L Lunge
to Squat
(2 sets)

Reactionary Rotational Jumps


180 Rotational Jumps
(2 x 5 reps)

Explosion
Individual Broad to Vertical
Jumps
(1 x 5 reps)
Individual Broad to Tuck
Jumps
(1 x 5 reps)
Individual Broad to Star
Jumps
(1 x 5 reps)

2013 The International Youth Conditioning Association. All rights reserved.

Week 4, Session 1
1. Mobilization/Activation
Mobility
Supine Knee Drives
(1 x 10ea)
Supine Straight Leg Raises
(1 x 10ea)
Pike Ankle Mobility
(1 x 10ea)
4pt Hip Flexion Rock Back
(1 x 10)
Hip Extensions (w/3 sec hold)
(1 x 10)
Half Kneeling Reach & Twist
(1 x 5ea)
Toe Touch to Overhead Squat
(1 x 5)
Dynamic Explosion Development
(20 yards per movement)
A-Skips
Straight Leg Skips
Fast Leg Cycles (R)
Fast Leg Cycles (L)
Backwards Open Skip
Side Shuffle w/a Flip
Carioca w/High Knee Over
Fast Feet to High Knees

2. Bi-lateral
Stability/Explosion
Stability
Squat Reps
(2 x 10 reps)
Split Squat Reps
(2 x 10 reps each leg)
Hip Hinge
(2 x 10 reps)
Squat to R Lunge to L Lunge
to Squat
(2 sets)

3. Unilateral
Stability/Explosion

5. Core Stability

Balance Drills
L/R Balance Drill (3 Jumps)
(1 x 5 reps each leg)
F/B Balance Drill (3 Jumps)
(1 x 5 reps each leg)
Crossover Balance Drill
(1 x 5 reps each leg)
Rotational Balance Drill (2
Jumps)
(1 x 5 reps each leg)

Push-Up Arm Raise Hold


(30 secs each)
Push-Up Leg Raise Hold
(30 secs each)
T-Push-Up Hold
(1 x 30 secs each)

Explosion
(20 yards per movement, 2 sets
per movement)
A-Skips for Height
A-Skips for Distance
Single Leg Bounds
Consecutive Split Squat
Jumps
(1 x 10 reps)

4. Directional/Reactionary
Explosion
Directional Jumps
L/R/F/B Directional Star
Jumps
(2 x 5 reps)

Explosion
Consecutive Vertical to Broad
Jumps
(1 x 3 reps)
Consecutive Tuck to Broad
Jumps
(1 x 3 reps)
Consecutive Star to Broad
Jumps
(1 x 3 reps)

2013 The International Youth Conditioning Association. All rights reserved.

Week 4, Session 2
1. Mobilization/Activation
Mobility
(10 yards per movement)
Toe Walk
Knee Tuck to Lunge w/Reach
Quad RDL to Ankle Tuck
Straight Leg March to
Hamstring
Lateral Lunges
Inchworm to Spiderman Twist
Dynamic Explosion Development
Drop Squats
(1 x 10)
Drop Split Squats
(1 x 5ea)
Single Leg Athletic Position
(1 x 5ea)
L/R Balance Drills
(1 x 5 ea)
Pogo Jumps
(1 x 10)

3. Unilateral
Stability/Explosion

5. Core Stability

Balance Drills
(20 yards per movement, 2 sets
per movement)
45 Bounds w/Stick (2 Jumps)
45 Reverse Bounds w/Stick
(2 Jumps)

Quadruped Core Series


(1 x 10 reps ea)
5 Sec Isometric Push-Up
(1 x 5 reps)

Explosion
Lateral Jumps
(2 x 5 each)
Individual Single Leg Vertical
Jumps
(1 x 3 each)

2. Bi-lateral
Stability/Explosion

4. Directional/Reactionary
Explosion

Stability
Squat Reps
(2 x 10 reps)
Split Squat Reps
(2 x 10 reps each leg)
Hip Hinge
(2 x 10 reps)
Squat to R Lunge to L Lunge
to Squat
(2 sets)

Reactionary Rotational Jumps


180 Rotational Star Jumps
(2 x 5 reps)

Explosion
Consecutive Broad to Vertical
Jumps
(1 x 3 reps)
Consecutive Broad to Tuck
Jumps
(1 x 3 reps)
Consecutive Broad to Star
Jumps
(1 x 3 reps)

2013 The International Youth Conditioning Association. All rights reserved.

Week 5, Session 1
1. Mobilization/Activation

3. Unilateral
Stability/Explosion

5. Core Stability

Mobility
Supine Knee Drives
(1 x 10ea)
Supine Straight Leg Raises
(1 x 10ea)
Pike Ankle Mobility
(1 x 10ea)
4pt Hip Flexion Rock Back
(1 x 10)
Hip Extensions (w/3 sec hold)
(1 x 10)
Half Kneeling Reach & Twist
(1 x 5ea)
Toe Touch to Overhead Squat
(1 x 5)

Balance Drills
L to F Balance Drill
(1 x 3 reps)
L to B Balance Drill
(1 x 3 reps)
R to F Balance Drill
(1 x 3 reps)
R to B Balance Drill
(1 x 3 reps)
Crossover Balance Drill
(1 x 5 reps each leg)
Rotational Balance Drill (2
Jumps)
(1 x 5 reps each leg)

Push-Up Arm Raise Reps


(1 x 10 reps each)
Push-Up Leg Raise Reps
(1 x 10 reps each)
T-Push-Up Rotation Reps
(1 x 10 reps each)

Dynamic Explosion Development


(20 yards per movement)
A-Skips
Straight Leg Skips
Fast Leg Cycles (R)
Fast Leg Cycles (L)
Backwards Open Skip
Side Shuffle w/a Flip
Carioca w/High Knee Over
Fast Feet to High Knees

Explosion
(20 yards per movement, 2 sets
per movement)
A-Skips for Height
A-Skips for Distance
Single Leg Bounds

2. Bi-lateral
Stability/Explosion

4. Directional/Reactionary
Explosion

Stability
Squat Reps
(2 x 10 reps)
Split Squat Reps
(2 x 10 reps each leg)
Single Leg Hip Hinge
(2 x 10 reps)
Squat to R Lunge to L Lunge
to Squat
(2 sets)

90 Rotational Split Squat


Jumps
(1 x 5 reps each)

Directional Jumps
L/R/F/B + 90 Rotational
Directional Jumps
(2 x 5 reps)

Explosion
Individual Lateral to Vertical
to Broad Jumps
(1 x 2 reps each)
Individual Lateral to Tuck to
Broad Jumps
(1 x 2 reps each)
Individual Lateral to Star to
Broad Jumps
(1 x 2 reps each)

2013 The International Youth Conditioning Association. All rights reserved.

Week 5, Session 2
1. Mobilization/Activation
Mobility
(10 yards per movement)
Toe Walk
Knee Tuck to Lunge w/Reach
Quad RDL to Ankle Tuck
Straight Leg March to
Hamstring
Lateral Lunges
Inchworm to Spiderman Twist

3. Unilateral
Stability/Explosion

5. Core Stability

Balance Drills
(20 yards per movement, 2 sets
per movement)
45 Bounds
45 Reverse Bounds

Quadruped Core Series


(1 x 10 reps ea)
Push-Up
(1 x 10 reps)

Explosion
Individual Single Leg Vertical
Jumps
(1 x 3 each)

Dynamic Explosion Development


Drop Squats
(1 x 10)
Drop Split Squats
(1 x 5ea)
Single Leg Athletic Position
(1 x 5ea)
Pogo Jumps
(1 x 10)

2. Bi-lateral
Stability/Explosion

4. Directional/Reactionary
Explosion

Stability
Squat Reps
(2 x 10 reps)
Split Squat Reps
(2 x 10 reps each leg)
Single Leg Hip Hinge
(2 x 10 reps)
Squat to R Lunge to L Lunge
to Squat
(2 sets)

Directional Jumps
L/R/F/B + 90 Rotational
Directional Jumps
(2 x 5 reps)

Explosion
Individual Lateral to Broad to
Vertical Jumps
(1 x 2 reps each)
Individual Lateral to Broad to
Vertical Jumps
(1 x 2 reps each)
Individual Lateral to Broad to
Star Jumps
(1 x 2 reps each)

2013 The International Youth Conditioning Association. All rights reserved.

Week 6, Session 1
1. Mobilization/Activation

3. Unilateral
Stability/Explosion

5. Core Stability

Mobility
Supine Knee Drives
(1 x 10ea)
Supine Straight Leg Raises
(1 x 10ea)
Pike Ankle Mobility
(1 x 10ea)
4pt Hip Flexion Rock Back
(1 x 10)
Hip Extensions (w/3 sec hold)
(1 x 10)
Half Kneeling Reach & Twist
(1 x 5ea)
Toe Touch to Overhead Squat
(1 x 5)

Balance Drills
F to L Balance Drill
(1 x 3 reps)
B to L Balance Drill
(1 x 3 reps)
F to R Balance Drill
(1 x 3 reps)
B to L Balance Drill
(1 x 3 reps)
Crossover Balance Drill
(1 x 5 reps each leg)
Rotational Balance Drill (2
Jumps)
(1 x 5 reps each leg)

Push-Up Arm Raise Reps


(1 x 10 reps each)
Push-Up Leg Raise Reps
(1 x 10 reps each)
T-Push-Up Rotation Reps
(1 x 10 reps each)

Dynamic Explosion Development


(20 yards per movement)
A-Skips
Straight Leg Skips
Fast Leg Cycles (R)
Fast Leg Cycles (L)
Backwards Open Skip
Side Shuffle w/a Flip
Carioca w/High Knee Over
Fast Feet to High Knees

Explosion
(20 yards per movement, 2 sets
per movement)
A-Skips for Height
A-Skips for Distance
Single Leg Bounds

2. Bi-lateral
Stability/Explosion

4. Directional/Reactionary
Explosion

Stability
Squat Reps
(2 x 10 reps)
Split Squat Reps
(2 x 10 reps each leg)
Single Leg Hip Hinge w/Knee
Drive
(2 x 10 reps)
Squat to R Lunge to L Lunge
to Squat
(2 sets)

90 Rotational Split Squat


Jumps (2 Jumps)
(1 x 5 reps each)

Directional Jumps
L/R/F/B + 90 Rotational
Directional Star Jumps
(2 x 5 reps)

Explosion
Consecutive Lateral to
Vertical to Broad Jumps
(1 x 2 reps each)
Consecutive Lateral to Tuck
to Broad Jumps
(1 x 2 reps each)
Consecutive Lateral to Star to
Broad Jumps
(1 x 2 reps each)

2013 The International Youth Conditioning Association. All rights reserved.

Week 6, Session 2
1. Mobilization/Activation
Mobility
(10 yards per movement)
Toe Walk
Knee Tuck to Lunge w/Reach
Quad RDL to Ankle Tuck
Straight Leg March to
Hamstring
Lateral Lunges
Inchworm to Spiderman Twist

3. Unilateral
Stability/Explosion

5. Core Stability

Balance Drills
(20 yards per movement, 2 sets
per movement)
45 Bounds
45 Reverse Bounds

Quadruped Core Series


(1 x 10 reps ea)
Push-Up
(1 x 10 reps)

Explosion
Consecutive Single Leg
Vertical Jumps
(1 x 3 each)

Dynamic Explosion Development


Drop Squats
(1 x 10)
Drop Split Squats
(1 x 5ea)
Single Leg Athletic Position
(1 x 5ea)
Pogo Jumps
(1 x 10)

2. Bi-lateral
Stability/Explosion

4. Directional/Reactionary
Explosion

Stability
Squat Reps
(2 x 10 reps)
Split Squat Reps
(2 x 10 reps each leg)
Single Leg Hip Hinge
(2 x 10 reps)
Squat to R Lunge to L Lunge
to Squat
(2 sets)

Directional Jumps
L/R/F/B + 90 Rotational
Directional Star Jumps
(2 x 5 reps)

Explosion
Consecutive Lateral to Broad
to Vertical Jumps
(1 x 2 reps each)
Consecutive Lateral to Broad
to Vertical Jumps
(1 x 2 reps each)
Consecutive Lateral to Broad
to Star Jumps
(1 x 2 reps each)

2013 The International Youth Conditioning Association. All rights reserved.