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AMFC ELITE: A place for the progressive player to learn and play

AMFC ELITE: A place for the progressive player to learn and play

News Detail

11

May, 2020

AMFC Elite week 6 and 7 training update

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!!!!!

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