AMFC
Elite week 6-7 training guide
A
new series of activities have been selected for your next two weeks of activity.
Please review the activities and plan on practicing the activities prior to starting
the timed aspect of the activity.
As
a result of the spring season being cancelled, the player focus now is more
about the resumption of some sort of training structure with continued opportunity
for individual advancement. Getting out and working through the activities will
not be easy but it will produce the type of players that will maximize their
potential and attain their desired goals.
Tuesday and Thursday
Fitness
base component
U11, U12,
U14 boys and girls run 1/4 of a mile at a comfortable pace.
Then run ten 100 meter sprints (12 adult steps equal 10
meters)
All 100 meter runs are run at 75% of your max
Rest time between sprints 1 and 2 is 45
seconds
Rest time between sprints 2 and 3 is 40
seconds
Rest time between sprints 3 and 4 is 35
seconds
Rest time between sprints 4 and 5 is 30
seconds
Rest time between sprints 5 and 6 is 25
seconds
Rest time between sprints 6 and 7 is 20
seconds
Rest time between sprints 7 and 8 is 15
seconds
Rest time between sprints 8 and 9 is 10
seconds
Rest time between sprints 9 and 10 is 10
seconds
Run another 1/4
of a mile at a comfortable pace to finish
U15 to U19
players run ½ of a mile at a comfortable pace
Then run ten
100 meter sprints (12 adult steps equal 10 meters)
All 100 meter
runs are run at 75% of your max
Rest time between
sprints 1 and 2 is 30 seconds
Rest time between
sprints 2 and 3 is 25 seconds
Rest time between
sprints 3 and 4 is 20 seconds
Rest time between
sprints 4 and 5 is 15 seconds
Rest time between
sprints 5 and 6 is 10 seconds
Rest time between
sprints 6 and 7 is 5 seconds
Rest time between
sprints 7 and 8 is 5seconds
Rest time between
sprints 8 and 9 is 5seconds
Rest time between
sprints 9 and 10 is 5 seconds
Run another ½
of a mile at a comfortable pace to finish.
After
completing your runs please use the video link below to address your footspeed
needs. The process of training the individual player is up to the individual
player. Are you just doing the activities for the sake of doing them or are you
making a conscientious effort to execute each activity exactly as the coaches
demonstrate.
https://youtu.be/gt_8BAWnUI8
Stretch prior and after your runs and then move onto your
juggling activities
Juggling:
U11, U12, U14 boys and girls juggle 100 times
total start with your feet and don’t use your hands. Each attempt must be at
least 3 touches on the ball in order to count the touches towards your total.
U15 to U19 juggle 200 times. Players must
touch the ball at least 5 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 1
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://youtu.be/tboAu5ycY5k
Footwork 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/gt_8BAWnUI8
Strength components (Strength
components are the same for weeks 6 and 7 as they were for weeks 4 and 5)
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. There are two different sets of strength
components to challenge the players that have been diligent with these activities
https://youtu.be/xL8HLeL-bIE
https://www.youtube.com/watch?v=U-tEwnYSsqQ
Reminder:
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. Each attempt must be at
least 3 touches on the ball in order to count the touches towards your total.
U15 to U19 juggle 200 times. Players must
touch the ball at least 5 times for the attempt to count towards you total of
200
Saturday
Fitness
base component
U11, U12,
U14 boys and girls run 1/4 of a mile at a comfortable pace.
Then run ten
100 meter sprints (12 adult steps equal 10 meters)
All 100 meter
runs are run at 75% of your max
Rest time between
sprints 1 and 2 is 45 seconds
Rest time between
sprints 2 and 3 is 40 seconds
Rest time between
sprints 3 and 4 is 35 seconds
Rest time between
sprints 4 and 5 is 30 seconds
Rest time between
sprints 5 and 6 is 25 seconds
Rest time between
sprints 6 and 7 is 20 seconds
Rest time between
sprints 7 and 8 is 15 seconds
Rest time between
sprints 8 and 9 is 10 seconds
Rest time between
sprints 9 and 10 is 10 seconds
Run another 1/4
of a mile at a comfortable pace to finish
U15 to U19
players run ¾ of a mile at a comfortable pace
Then run ten
100 meter sprints (12 adult steps equal 10 meters)
All 100 meter
runs are run at 75% of your max
Rest time between
sprints 1 and 2 is 30 seconds
Rest time between
sprints 2 and 3 is 25 seconds
Rest time between
sprints 3 and 4 is 20 seconds
Rest time between
sprints 4 and 5 is 15 seconds
Rest time between
sprints 5 and 6 is 10 seconds
Rest time between
sprints 6 and 7 is 5 seconds
Rest time between
sprints 7 and 8 is 5seconds
Rest time between
sprints 8 and 9 is 5seconds
Rest time between
sprints 9 and 10 is 5 seconds
Run another ½
of a mile at a comfortable pace to finish.
After
completing your runs please use the video link below to address your footspeed
needs. The process of training the individual player is up to the individual
player. Are you just doing the activities for the sake of doing them or are you
making a conscientious effort to execute each activity exactly as the coaches demonstrate?
https://youtu.be/gt_8BAWnUI8
Technical
work
Each of the
skills should be worked on for 45 seconds 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://youtu.be/tboAu5ycY5k
Strength
components (Strength components are the same for weeks 6 and 7 as they were for
weeks 4 and 5)
Repeat each
of the exercises once, 30 seconds of work then rest for 15 seconds. Complete
the full series of exercises and then move onto the juggling component. There
are two different sets of strength components to challenge the players that have
been diligent with these activities
https://youtu.be/xL8HLeL-bIE
https://www.youtube.com/watch?v=U-tEwnYSsqQ
Reminder:
Please
practice these moves before trying your workout to ensure that you are
comfortable with the movement.
Stretch prior and after your runs and then move onto your
juggling activities
Juggling:
U11, U12,
U14 boys and girls juggle 100 times total start with your feet and don’t use
your hands. Each attempt must be at least 3 touches on the ball in order to
count the touches towards your total.
U15 to U19
juggle 200 times. Players must touch the ball at least 5 times for the attempt
to count towards you total of 200
Rest days
are Sunday and Monday
Weeks 6 and 7
are complete……CONGRATULATIONS!!!!!