Walking Drills | Ages 6-8 | Ages 8-12 | Ages 12-14 | Image | Video |
---|---|---|---|---|---|
Knee to Chest | x | x | x | https://youtu.be/XTZdwOySJX4 | |
Knee to Shoulder | x | x | x | Same as above | |
Leg Kick | x | x | x | Same as above | |
Hip Twist | x | x | x | Same as above | |
Heel Grab | x | x | x | https://youtu.be/Uj2jviSYpkI | |
Stork – Toe Touch | x | x | x | https://youtu.be/_xB6pcTNEhI | |
Side Shuffle | x | x | x | https://youtu.be/WYG0n2YiB7k | |
Carioca | x | x | x |
Mobility | Age 6-8 | Age 8-12 | Age 12-14 | Image | Video |
---|---|---|---|---|---|
Fwd Lunge- A,B,C | x | x | x | https://youtu.be/iSNHz_P6DcI | |
Backward Lunge- A, B, C | x | x | x | https://youtu.be/dgjZn-4_d8A | |
Half Squat | x | x | x | https://youtu.be/K80n8tumuJw | |
Full Squat | x | x | x | https://youtu.be/K80n8tumuJw |
Core | Age 6-8 | Age 8-12 | Age 12-14 | Image | Video |
---|---|---|---|---|---|
Med Ball Twist | x | x | x | https://youtu.be/s8OmnNPIQ-0 | |
Med Ball Btwn Legs Throw/Pass | x | x | x | https://youtu.be/pjBK3n-MTCY | |
Med Ball Overhead Throw/Pass | x | x | https://youtu.be/91lir4vkOag | ||
Hip Thrusts | x | x | https://youtu.be/rHf6Py5PUMc | ||
Physio Ball – Toe Touch | x | x | x | https://youtu.be/xtJGjbNrOfg | |
Physio Ball – Push Up | x | x | x | https://youtu.be/3c_5EonUCmY |
Formatives | Age 6-8 | Age 8-12 | Age 12-14 | Image | Video |
---|---|---|---|---|---|
Somersault/Tumbling | x | x | x | https://youtu.be/JMSrS_OE7XE | |
Crawling | x | x | x | https://youtu.be/aDq3HyTrf8M | |
Roll to Prone | x | x | x | https://youtu.be/crreJn54Xxs |
Calisthenics | Age 6-8 | Age 8-12 | Age 12-14 | Image | Video |
---|---|---|---|---|---|
Push Ups | x | x | x | https://youtu.be/srNrd-Lp67I | |
Dips | x | x | |||
Pull Ups | x | x | x | ||
Hang 30/60/90 | x | x | x | https://youtu.be/8lfhW5YF0SU | |
Jumping Jacks | x | x | x | https://youtu.be/KdoitFN0TQg | |
Burpees | x | x | https://youtu.be/RWCLQNOvgWQ | ||
Mountain Climber | x | x | x | https://youtu.be/oBTX90c673s | |
Pistols | x | x | https://youtu.be/TJ8Q79n8JLA | ||
Power Jacks | x | x | https://youtu.be/UR00UWN3W20 |
Plyometrics | Age 6-8 | Age 8-12 | Age 12-14 | Image | Video |
---|---|---|---|---|---|
Jump Rope 30/60/90 | x | x | x | https://youtu.be/A2U84yqDJD4 | |
Hops-Double | x | x | x | https://youtu.be/krOHlOC_1SI | |
Hops-Single | x | x | x | https://youtu.be/krOHlOC_1SI | |
Zig-Zag Hops | x | x | x | https://youtu.be/kXoyEtUThqc | |
Bounding | x | x | https://youtu.be/8_szrLyUtHM | ||
Hop/Step/Jump | x | x | x | https://youtu.be/QFANITvrg6g | |
Split Jumps | x | x | x | https://youtu.be/CuC4aV9Mdgw | |
Alt 3 hops 30m | x | x | x | https://youtu.be/sIqBRGRw_Io | |
Hurdle Hops | x | x | x | https://youtu.be/EtAQUipONu8 | |
Depth Jumps A/B/C | x | x | x | https://youtu.be/gf-ywnkc73k | |
Pogo Jumps | x | x | x | https://youtu.be/fMzC0Sjhsv8 | |
T Jumps | x | x | x | https://youtu.be/Tdsx5O-cKaQ | |
Tuck Jumps | x | x | x | https://youtu.be/JMv1_EqTFx0 | |
3 Up- 3 Out | x | x | x | https://youtu.be/A3ptAfVdgbk | |
Broad Jump- Freeze/Rapid | x | x | x | https://youtu.be/KQtsCAAdbGEÂ , |
Running Drills | Age 6-8 | Age 8-12 | Age 12-14 | Image | Video |
---|---|---|---|---|---|
Marching | x | x | x | ||
Skipping | x | x | x | https://youtu.be/Z4G1LIBVUgA | |
Pull Backs | x | x | x | https://youtu.be/pZSZ89m9M-4 | |
Hi Knee | x | x | x | https://youtu.be/jniuD9mfGb4 | |
Arm Swings | x | x | x | https://youtu.be/1xCedPuRO0A | |
Box- Step Ups | x | x | x | https://youtu.be/XjCIi-YbPQc | |
Box- Pop Ups | x | x | x | https://youtu.be/TkXnRWhbHyE |
Agility | Age 6-8 | Age 8-12 | Age 12-14 | Image | Video |
---|---|---|---|---|---|
Powercut – Box/Hurdle | x | x | x | https://youtu.be/5k-Opwq10HU | |
Quickstep – Box/Hurdle | x | x | x | https://youtu.be/c4iiUlhUR-w | |
Crossover – Box/Hurdle | x | x | x | https://youtu.be/I-m4hAPSz6I | |
Dot Drill -Back & Forth
Dot Drill 90 degree Turn Dot Drill – Diagonals |
x | x | x | https://youtu.be/qnqMXoq4sAQÂ | |
Shuttle Agility | x | x | x | https://youtu.be/8gXbBP7hES0 | |
Agility Cone Circle180 | x | x | x | https://youtu.be/rhEBW4PrTWI |
Acceleration | Age 6-8 | Age 8-12 | Age 12-14 | Image | Video |
---|---|---|---|---|---|
10m Blasts | x | x | x | ||
Leg Exchanges 1/2/3 | x | x | x | https://youtu.be/6jEa_JM6gV4 | |
30 m Accelerations | x | x | x | ||
Mtn – Climber Sprint | x | x | x | https://youtu.be/ua3-NlIYDoA | |
Partner Resistance | x | x | x | https://youtu.be/IebecNr883g | |
Sled Pulls/Push | x | x | x | https://youtu.be/zCAdTyHIouU | |
Trampoline Runs | x | x | x | https://youtu.be/occCRlcLgRU | |
6 Step Cone Drill | x | x | x | https://youtu.be/Zj-II75w6I8 |
Strength | Age 6-8 | Age 8-12 | Age 12-14 | Â Equipment | Image | Video |
---|---|---|---|---|---|---|
Squat | x | x | x | MB,DB,BB, KB | https://youtu.be/CnbkP3GNo14 | |
Squat- Single Leg | x | x | x | MB,DB,BB, KB | https://youtu.be/Nto1Dct6MGw | |
Squat Jumps | x | x | x | MB,DB,BB, KB | https://youtu.be/dIIi_LYg9wQ | |
Split Jumps | x | x | x | MB,DB,BB, KB | https://youtu.be/IzURKHy5Qc4 | |
Plate Pushes | x | x | x | Plate | https://youtu.be/k8HB7R5iOjc | |
Toe Raisers | x | x | x | MB,DB,BB, KB | https://youtu.be/UcK7NzTUUKg | |
Bench/Floor Press | x | x | x | MB,DB,BB, KB | ||
Super Set – General | x | MB,DB,BB, KB | https://youtu.be/vbLpamYio_o | |||
Super Set- Olympic | x | MB,DB,BB, KB | https://youtu.be/VqNxrL5sdIw |
Throws | Age 6-8 | Age 8-12 | Age 12-14 | Â Equipment | Image | Video |
---|---|---|---|---|---|---|
Trampoline Throw | x | x | x | MB,PB | https://youtu.be/4Cwg7vORM_o | |
Overhead Throw- Forward | x | x | x | MB | https://youtu.be/1E1xjjXkqlA | |
Overhead Throw-Reverse | x | x | x | MB | https://youtu.be/B7eIKNJENzM | |
Side Throw | x | x | x | MB | https://youtu.be/b-9efGhVzrM | |
Chest Pass | x | x | x | MB | https://youtu.be/BwgmZeWfyWI |
Testing | Age 6-8 | Age 8-12 | Age 12-14 | Â Equipment | Image | Video |
---|---|---|---|---|---|---|
Chest Pass | x | x | x | MB | https://youtu.be/BwgmZeWfyWI | |
10m Blast | x | x | x | |||
Broad Jump | x | x | x | |||
Vertical Jump | x | x | x | |||
5/10/5 Shuttle | x | x | x | https://youtu.be/8gXbBP7hES0 |