U12-U14 Week 1

“I'm lucky to be part of a team who help to make me look good, and they deserve as much of the credit for my success as I do for the hard work we have all put in on the training ground.” - Lionel Messi

Day 1 (Tuesday, March 24th)

Fitness (distance) running

U12 to U13, Timed run of 12 to 15 minutes

U14, Timed distance run, 2 miles in 15 minutes up to 3 miles in 20 minutes

Sprinting

5 yd. sprint, walk back. Repeat 5 times (you can integrate the ball here to get ball work done)

10 yd. sprint, walk back. Repeat 10 times (feel free to add the ball in 5 of the sprints)

20 yd. sprint, trot back. Repeat 5 times

Video Work

Finish

Juggling standing and/or sitting down with the ball for 5 minutes

2 rounds of following for 30 seconds each with 30 sec rest in between:

  • forearm plank

  • run in place

  • push-ups

  • jumping jacks

  • sit ups / crunches burpees

Day 2 (Wednesday, March 25th)

Fitness (distance) running

U12 to U13, Timed run of 12 to 15 minutes

U14, Timed distance run, 2 miles in 15 minutes up to 3 miles in 20 minutes

Sprinting

5 yd. sprint, walk back. Repeat 5 times (you can integrate the ball here to get ball work done)

10 yd. sprint, walk back. Repeat 10 times (feel free to add the ball in 5 of the sprints)

20 yd. sprint, trot back. Repeat 5 times

Video Work

(Note: For passing drills, if you don’t have a partner you can use a wall)

Finish

Juggling standing and/or sitting down with the ball for 4 minutes

2 rounds of following for 30 seconds each with 30 sec rest in between:

  • forearm plank

  • run in place

  • push-ups

  • jumping jacks

  • sit ups / crunches burpees

Day 3 (Thursday, March 26th)

Fitness (distance) running

U12 to U13, Timed run of 12 to 15 minutes

U14, Timed distance run, 2 miles in 15 minutes up to 3 miles in 20 minutes

Sprinting

5 yd. sprint, walk back. Repeat 5 times (you can integrate the ball here to get ball work done)

10 yd. sprint, walk back. Repeat 10 times (feel free to add the ball in 5 of the sprints)

20 yd. sprint, trot back. Repeat 5 times

Video Work

Finish

Juggling standing and/or sitting down with the ball for 4 minutes

2 rounds of following for 30 seconds each with 30 sec rest in between:

  • forearm plank

  • run in place

  • push-ups

  • jumping jacks

  • sit ups / crunches burpees