Workout Schedule -OLDERS
OC SURF
WORKOUT SCHEUDLE
OLDERS
BOYS & GIRLS: 2002 – 2007
Week of 06/30/20
TUESDAY
Fitness – 3 cones 10 yards apart
5x High knees 10yrds-Sprint 10yrds
5x Open the gate 10yrds-Sprint 10yrds
5x Close the gate 10yrds-Sprint 10yrds
5x Back pedal 10yrds-Sprint 10yrds
30 second rest between transitions of agility
Juggle challenge –
25 right only,
25 left only,
25 left/right alternate,
25 thighs only, 25 head only
Advanced- Do all 4 consecutively without dropping the ball (15 heading)
Ball Mastery –
Learn Amazing Football Matchplay Skills Part 7??!! CAN YOU DO THIS F2 Freestylers
https://www.youtube.com/watch?v=-24faat2peI
THURSDAY
Fitness- 3 cones 10 yards apart
- 10x Speed dribble 10yds & back (right foot only)
- 10x Speed dribble 10yds & back (left foot only)
- 10x Speed dribble 20yds & back (right foot only)
- 10x Speed dribble 20yds & back (left foot only)
- 5x Speed dribble 10yds & back then Speed dribble 20yds and back (right foot only)
- 5x Speed dribble 10yds & back then Speed dribble 20yds and back (left foot only)
Core workout-
- 25 Sit‐ups
- 60 sec plank
- 35 Sit‐ups
- 65 sec plank
- 45 Sit‐ups
- 70 Sec plank
- 55 Sit‐ups
- 75 Sec plank
Ball Mastery – Do all drills in video
https://www.youtube.com/watch?v=IeMYh7roBjk&t=10s
SATURDAY
Fitness-
1 mile run/under 7 minutes
Juggling-
Warm-Up: 50 Consecutive touches following the sequence of:
- 10 right foot juggles,
- 10 left foot juggles,
- 10 right thigh juggles,
- 10 left thigh juggles,
- 10 head juggles
- Right thigh to left foot, and back to left thigh continuously (5x)
- Left thigh to right foot, and back to left thigh continuously (5x)
- Chest to foot and back to chest continuously (5x)
- Chest to left foot and back to chest continuously (5x)
- Right foot to left foot then right thigh and back to right foot continuously (5x)
- Left foot to right foot then to left thigh and back to left foot continuously (5x)
Ball Mastery-Please practice and do all moves in video
Learn Amazing Football Skills : Can You Do This?! Part 8 | F2Freestylers – YouTube
https://www.youtube.com/watch?v=QyrKrY1wT-U&t=10s