AMFC Elite week 1 training guide
Monday and Wednesday
Fitness
base component
U11, U12,
U14 boys and girls run ½ a mile rest 2 minutes and run another ½ mile
U15 to U19
players run a mile in under 9 minutes, rest 2 minutes and then run another mile
in under 9 minutes
After
completing your runs please use the video link below to address your footspeed
needs.
https://youtu.be/tMY5Cj39xN8
Stretch prior and after your runs
Juggling:
U11, U12, U14 boys and girls juggle 100 times
total start with your feet and don’t use your hands
U15 to U19 juggle 200 times. Must touch the
ball at least 2 times for the attempt to count towards you total of 200
Tuesday and Thursday
Technical
work
Each of the
skills should be worked on for 2 minutes and then move onto the new skill. Once
you complete all the skills presented in the video, then you should move onto
your Agility component.
https://www.youtube.com/watch?v=hoIyqNJ-gVg&list=PLyJaTVPDR7_ssgBpBWG1OZhep6u57djyG
Agility
Component
The ability
to move your feet in different directions under control and quickly. The video
link below
will direct
you to the agility work we would like you to cover.
https://youtu.be/3ew2m3m5f0M
Juggling:
U11, U12,
U14 boys and girls juggle 100 times total start with your feet and don’t use
your hands
U15 to U19 juggle
200 times. Must touch the ball at least 2 times for the attempt to count towards
you total of 200
Friday
U11, U12,
U14 boys and girls run 3/4 mile rest 2 minutes and run another 3/4 mile
U15 to U19
players run 2 miles in under 18 minutes.
Work through
the entire skill component, 3 minutes on each skill
https://www.youtube.com/watch?v=hoIyqNJ-gVg&list=PLyJaTVPDR7_ssgBpBWG1OZhep6u57djyG
Work through
the agility movement component (once through)
https://youtu.be/3ew2m3m5f0M
Work through
the footspeed component (once through)
https://www.youtube.com/watch?v=tMY5Cj39xN8&feature=youtu.be
Juggling:
U11, U12,
U14 boys and girls juggle 100 times total start with your feet and don’t use
your hands
U15 to U19 juggle
200 times. Must touch the ball at least 2 times for the attempt to count towards
you total of 200