U12-U14 Week 4

“I can accept failure, everyone fails at something. But I can’t accept not trying.” - Michael Jordan

Online Training Form

After each round of training please submit your workout using the below form. You are in your fourth week of virtual training already! You are amazing! Keep up the great work Go Union!

Day 1 (Tuesday, April 14th)

Fitness (distance) running

U12 to U13, Timed run of 12 to 15 minutes

U14, Timed distance run, 2 miles in 13 minutes up to 3 miles in 20 minutes

Sprinting

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

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

25 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, April 15th)

Fitness (distance) running

U12 to U13, Timed run of 12 to 15 minutes

U14, Timed distance run, 2 miles in 13 minutes up to 3 miles in 20 minutes

Sprinting

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

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

25 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, April 16th)

Fitness (distance) running

U12 to U13, Timed run of 12 to 15 minutes

U14, Timed distance run, 2 miles in 13 minutes up to 3 miles in 20 minutes

Sprinting

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

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

25 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