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Tri-Cities United Soccer Club

Tri-Cities United Soccer Club

U13/U14 FITNESS SCHEDULE

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
20-30 Minute Pulse RunSprint Workout
Strength Workout Day 1
Speed, Agility & Quickness WorkoutSprint Workout
Strength Workout Day 2
20-30 Minute Pulse RunSpeed, Agility & Quickness WorkoutSpeed, Agility & Quickness Workout


DISTANCE RUN & SPEED WORKOUTS

PULSE RUN:

DISTANCE RUN FOR 20-30 MINUTES
EVERY 3-4 MINUTES PUSH YOURSELF TO RUN AT A SPRINT SPEED FOR 20-30 SECONDS
FINAL 3-5 MINUTES OF THE RUN SHOULD BE A SLOW PACE

SPRINT WORKOUT:

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

STRENGTH WORKOUTS

STRENGTH WORKOUT DAY 1:

Jump Squat - 10
Pushups - 10
Twisting Leg Hugs - 20
Bodyweight Squat - 10
Rack Rows - 10
Knee Cups - 20
Power Lunge - 10
Push Ups - 10
Pull Ups - As many as you can
REPEAT UP TO 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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