January 2022 Teen Workout #2

Intent of workout

Prepare
Warm up
3x or 5:00
10 PVC pass-throughs
10 jumping jacks
10 squats
10 lateral lunges
39 second curb taps
broad jump drill
2 forward rolls
5:00 mobility
2x
10 box step up to side and over
10 knees to elbows

Practice
10:00 of jumping and landing practice
5 box jumps
Practice the following:
Soft landing
Feet, ankles and knees in alignment on take off and landing
Height dependent on ability to accomplish the above
Between each set 1:00 of jump rope practice

Play
3:00 to accomplish
50 burpees (if you reach 50 stop)
-rest 3:00-
3:00 continuous movement
30 seconds ea of the following
(try and hit same number of reps for each specific movement)
Box jumps
Squat thrust
-rest 3:00-
3:00
30 seconds ea of the following
(try and hit same number of reps for each specific movement)
Double unders
Mt. Climbers
Effort should be 90-95% during the work periods. The Work/Rest ratio is 1:1 as kids are
working 3:00 and resting 3:00.
2-3x
Barefoot
Running Drill #1, 30 seconds
Running Drill #3, 1:00
15-30 double leg pogos

Mobility
Cobra
Couch stretch
Calf stretch