Workout Schedule – YOUNGERS

OC SURF
WORKOUT SCHEUDLE

Fitness- 2 cones 25 yards apart

Sprint to each cone and back consecutively under 12 sec/10 reps/40 second rest in between sprints

Juggling-15 minutes Gate crashers

Set cones or markers 3 steps apart x……x to make a gate. Create 5 “gates” that are staggered

START x……x

x……x

x……x END

Juggle 1 bounce, 1 juggle from start, navigating through the gates to end.
Stay on your toes and stay balanced.
Pop the ball gently about waist height to stop the ball from “dying” on you. Manipulate the ball from gate to gate without it dropping.

Ball Mastery – Perform the drills in the 2 videos

Ball Mastery continued….

https://www.youtube.com/watch?v=3-xzCWGW32Q&t=5shttps://www.youtube.com/watch?v=dnWw3Jek6VE

Fitness/Ball dribbling- 2 cones 20yrds apart

First 20 yards- dribble slowly (work on moves) to the cone,

Second 20 yards- leave the ball at the second cone and sprint back to the first cone, third 20 yards – jog back to the ball (this is a recovery jog).

Start over again by dribbling 20 yards slowly practicing moves….

Repeat second and third steps. 10 repetitions.

Ball Mastery- Please practice and do all moves in video

https://www.youtube.com/watch?v=CgsymJy0RJk

Fitness- Fun run

(10-15 minutes depending on age or parents fitness : ) –

Options A – Perimeter of a park,

Option B – Around the block (hopefully a big block),

Option C – Treadmill (if you have access to one),

Option D – Through the neighborhood – if you are able too

Ball Mastery –

https://www.youtube.com/watch?v=BuJDCFyDMo0

Ball Mastery

https://www.youtube.com/watch?v=d7QyWbCR4gs