To All:
Week 2 training guide is available in this email, at the club website and on the AMFC Elite Facebook page.
Get going and be the player you want to be. It wont happen if you are being asked or told to complete these activities. This should be something that you as a player, takes the initiative and maybe asks for help to complete all of your work.
Its up to you, MAXIMIZE YOUR POTENTIAL!!!!
AMFC Elite week 2 training guide
Updates have been made to your workouts to give you an additional challenge for your sessions. New activities are in red, original workouts that have been changed or in yellow. Please look for these adjustments as you work thru your progressions.
Work week starts Tuesday this week and runs through Saturday.
Tuesday and Thursday
Fitness base component
U11, U12, U14 boys and girls run ¾ of a mile rest 2 minutes and run another ¾ of a mile
U15 to U19 players run 1.5 miles in under 13 minutes, rest 2 minutes and then run another 1.5 miles in under 13 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
Wednesday and Friday
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
NEW Strength component
Repeat each of the exercises twice, 30 seconds of work then rest for 15 seconds. Complete the full series of exercises and then move onto the juggling component.
https://youtu.be/YT_fCyfYeyY
Please practice these moves before trying your workout to ensure that you are comfortable with the movement.
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
Saturday
U11, U12, U14 boys and girls run 3/4 mile rest 1 minutes and run another 3/4 mile
U15 to U19 players run 2 miles in under 17 minutes.
TIMES TO COMPLETE THESE RUNS HAVE BEEN REDUCED!!
Work through the entire skill component, 4 minutes on each skill
https://www.youtube.com/watch?v=hoIyqNJ-gVg&list=PLyJaTVPDR7_ssgBpBWG1OZhep6u57djyG
SKILL WORK TIMES HAVE BEEN INCREASED
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
NEW Strength component
Repeat each of the exercises twice, 30 seconds of work then rest for 15 seconds. Complete the full series of exercises and then move onto the juggling component.
https://youtu.be/YT_fCyfYeyY
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
Rest days are Sunday and Monday
Week 2 is complete……CONGRATULATIONS!!!!!