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Tri-Cities United Soccer Club

Tri-Cities United Soccer Club

U15 - U19 FITNESS SCHEDULE

 MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAY
40 MINUTE PULSE RUNSPEED WORKOUT
STRENGTH WORKOUT DAY 1
40 MINUTE PULSE RUNSPEED WORKOUT
STRENGTH WORKOUT DAY 2
 40 MINUTE PULSE RUNSPEED, AGILITY & QUICKNESS WORKOUTSPEED, AGILITY & QUICKNESS WORKOUT


SEE BELOW FOR EXPLANATIONS OF EACH WORKOUT

DISTANCE RUN & SPEED WORKOUT

PULSE RUN:

30 - 40 MINUTE DISTANCE RUN
EVERY 3 MINUTES PUSH YOURSELF TO SPRINT OR RUN HARD FOR 20-30 SECONDS
END SLOW THE LAST 3-5 MINUTES
STRETCH AFTERWARDS



SPRINT WORKOUT:

Reps x YardsRest in Seconds
10 x 2020
8 x 4030
6 x 6045
 4 x 8060
2 x 10060

STRENGTH WORKOUT

DAY 1 STRENGTH WORKOUT:

EXERCISEREPS
JUMP SQUAT20
PUSHUPS 20
TWISTING LEG HUGS20
BODYWEIGHT SQUAT20
RACK ROWS10
KNEE CUPS20
POWER LUNGE20
PUSHUPS20
PULL UPSAs many as you can

TRY AND COMPLETE THE CIRCUIT 2 OR 3 TIMES

DAY 2 STRENGTH WORKOUT:

ExerciseSets x Reps
Clap Pushups3 x 8
Power Lunges3 x 12
Close Grip Pushups3 x 12
Jump Squats3 x 15
Walking Lunges3 x 16
Twists2 x 40 (20 each side)
Twisting Leg Hugs2 x 20 (10 each side)
Air Squats2 x 25

IF YOU DON'T RECOGNIZE AN EXERCISE SEARCH THE NAME IN YOUTUBE TO FIND A DEMONSTRATION

SPEED, AGILITY & QUICKNESS WORKOUT

Running through foot in every hole 2x
Running through foot in every other hole 2x
Hops both feet every hole 2x
Hops right foot every hole 2x
Hops left foot every hole 2x
Ickey Shuffle 2x (https://www.youtube.com/watch?v=vA1pvtXHNhw)
Ski hops 2x (https://www.youtube.com/watch?v=3HKIfgXGjaM)
Right foot ski hops 2x
Left foot ski hops 2x
Hopscotch 2x (https://www.youtube.com/watch?v=9fF-Wnr_MVo)
In, In, Out, Out running through 2x (https://www.youtube.com/watch?v=sAf2UkhSJ_Y)
3 step crossover 2x (https://www.youtube.com/results?search_query=3+step+crossover+speed+ladder)
Ali Shuffle Right Side 2x (https://www.youtube.com/watch?v=swJgKtI2-3k)
Ali Shuffle Left Side 2x 
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