Here is a wonderful sample workout for Soccer Players U16 / Teens division. Hope you and your child or Team enjoy the workout and improve their athletic performance while having fun!
FIT KIDS & TEENS ACADEMY
SPORTS SPECIFIC TRAINING: SOCCER U16
- 5 minute Warm up sequence
- Topic of the Day: i.e, Direction Change. Anticipation.
- Agility Cone Drills: Improve direction changes. Obstacle avoidance. Ball Touches. Forward / Backward. Athletic Stance Touch Downs
- Core Exercises for balance: Full Get Ups, Knee Tucks, Med Ball Toe Touch, Scissors, Hula Twist
- Endurance / Off the line speed: Reverse speed training, Parachute Sprints, Sand Bag Runs, Hills
- Lower Body Strength: Weighted Squats, Lunges, Hamstrings, Calf Raises
- Full Box Jumps: Plyometrics to increase muscle speed & power.
- Strength Circuits: Core: Walkouts, plank, bear crawls, mountain climbers. Shoulders / Arms: Push Ups, Pull overs
- Fast Feet: Agility Ladder Drills
- “Strength training for sports will increase muscle endurance and reduce the risk of injury.” Kiana Tom