U10-U14: Remote Fitness Training Program

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Daily Dynamic Warmup
(Click on Activity Title to see Video Demonstration)

(*to be performed 2 days / week – prior to Individual Home Skills Program if you wish to do them together)

Sets/reps Notes
Activation
Glute bridge x12 squeeze glutes tight
Quadruped Fire Hydrants x8 each leg keep upper body still
Lunge iso holds x:20s each leg
Dynamic Movement
Squats x12 low with good posture
Forward Lunge x6 each
Lateral Lunge x6 each
Straight leg kicks x6 each Stay tall, legs straight
Hinge Toe Touch x10 keep back flat! Don’t round!
Pillar
Plank x:30s
Situps x20
Neural Activation
Low pogos x25 “like jumping rope”
High pogos x10 bounce through balls of feet
Fast Feet + Sprint 2x10s+10yds chop feet fast, explode out!

 

At Home Strength

Day 1: Day 2:
Week 1 Week 2 Week 3 Week 1 Week 2 Week 3
Rest 60s b/t sets Rest 60s b/t sets
Balance/Stability: Single leg soccer ball rotational tosses Balance/Stability: Single leg Snap Downs – balance!
Alternating Bird-dogs: 3×6 each side Lateral Pillar walk: 3×5 each way
superset both exercises superset both exericses
x10/side x10/side x10/side x4 each x4 each x4 each
x10/side x10/side x10/side x4 each x4 each x4 each
x10/side x10/side x10/side x4each x4 each x4each
Circuit through A1-A3 Circuit through A1-A3
A1: Negative Pushups A1: Split Squats
Focus solely on the lowering portion of the rep for 3s each Under control, good balance
x4-6 x5-8 x5-8 x10/side x12/side x12/side
x4-6 x5-8 x5-8 x10/side x12/side x12/side
x4-6 x5-8 x5-8 x10/side x12/side x12/side
A2: Glute bridge with adductor squeeze with soccer ball A2: Straight leg bridge – feet elevated
squeeze hamstrings
x10 x10 x12 x10 x10 x12
x10 x10 x12 x10 x10 x12
x10 x10 x12 x10 x10 x12
A3: Corrective/Core A3: Corrective/Core
Shoulder Shoulder
Torso Torso
Hips Pigeon Stretch: 3x:20s each leg Hips Inch Worm: 3×5
Core Core Reverse Crunch: 3×15
Finisher: Bodyweight squats and situps: reps of 10-9-8-7-6-5-4-3-2-1 of each (finish as quickly as possible!)
Finisher: Run 1 mile for time

On Field Speed & Conditioning

Day 3 Sets/Reps Notes
Daily Dynamic Warmup (above)
Prehab/Activation:
Quadruped hip circles 2×8 each direction
Pillar bridge with knee drive 2×8 each Balance – keep upper body stiff
Plyos:
Single leg forward hops for stability 2x6each leg Balance and stability
Single response broad jump x5 (rest 10s b/t efforts) strong landing position!
Tuck Jumps 2×4 Continuous jumps
Technical Speed Work:
A skips 3x20yds walk back as rest
Pop up starts 4x10yds 30s-1′ rest b/t sets
Flying 20’s (10yd build up, 20yds full speed) 5x20yds 1′ rest b/t sets
Energy System Development:
120 yard shuttles (40yd sprints x3) 4 sets Rest 60s after each set
Core/Stretch Accumulate 3-5 mins of planks every time you need rest, do 5 inch worms
Day 4 Sets/Reps Notes
Daily Dynamic Warmup (above)
Prehab/Activation:
Plank with leg lift 2×10 each small lifts and stay tight
Bowler lunge 2×8 each
Plyos:
Single leg lateral hops for stability 2×6 each rest 30s b/t sets
Continuous lateral heidens 2×4 each rest 30s b/t sets
Lateral high knees 2×20 each way rest 30s-1′ b/t sets
Technical Speed Work:
Lateral skipping 3x20yds each walk back as rest
Lateral continuous shuffles 3×5 each way 30s rest b/t sets
T-Drill Agility 2x full speed each way 30s rest b/t sets
Energy System Development:
Suicides – 5-10-15-20yd sprints 4x rest 1′ after each set
Core/Stretch:
Oblique crunch 2×10 each side
Pigeon Stretch 2x30s each side
Adductor Dips 2×8 each side