Under age 12 Age 12 and Above Day 1: 1 miles Day 1: 2 miles Day 2: 1.5 miles Day 2: 2.5 miles Day 3: 2 miles Day 3: 3 miles Day 4: Optional Rest Day Day 4: Optional Rest Day Day 5: 1.5 miles Day 5: 2.5 miles Day 6: 1 miles Day 6: 2 miles Day 7: Optional Rest Day Day 7: Optional Rest Day
Core we would like about 15 minutes of core per week. If you follow the video you don't have to think just follow.
Jump rope I would like to have this at least 4 times a week to get players on their toes. A lot of them lack the hop and speed which hinders their development. Adding this to their workout will be a huge help to us helping them. Watch the demo then start jumping when music gets fast. Video is only 3 minutes so 6 sets would be ideal.
Below is an easy to follow work out chart of what we would like them to complete during the week, along with a STRENGTH TRAINING REGIMEN for the players 12 and above. We also listed useful sites at the very bottom to help them if they are looking for good workout series to follow on youtube
STENGTH TRAINING REGIMENT BODY WEIGHT ONLY
Note cardio and leg day on same days. The workouts outs are fairely simple and easy. Recommend they do these workouts in the morning before school and save afternoon for footwork and core. There are 2-3 options for each workout so they won't get bored just pick one each day according the muscle group they will be working that day.