TDFC Home TrainingFitness Packet

Recommended for U12-U19

TDFC Hydration Recommendations

We are not there to monitor you. This program is completely optional and voluntary.

HYDRATE Before, During and After training!

Before each exercise and after each exercise, drink water.

Do not start training without water with you.

When you are all done make sure to drink an entire bottle of water. Then drink some more.

Recognize to Recover Heat and Hydration

All Activities are Optional

TDFC Fitness

All Activities are Optional

VIDEO PAGE

Scroll down to Week 1 Schedule

1. Complete the Dynamic Warm-Up2. Follow the Program3. Use the Video Page for reference on the

exercises and activities.

TDFC Fitness Schedule

All Activities are Optional

4 Week At Home Training Program Calendar

Key: Session Length: 30-60 minutesSAQ = Speed & AgilityBW ST Workout = Body Weight Strength WorkoutESD-RSA = Energy System Development, Repeat Sprint AbilityESD-WoD = Energy System Development, Conditioning CircuitESD-LSD = Energy System Development, Long Slow Distance RunESD-Tempo = Energy System Development, Tempo/Interval Runs

Equipment: Body Weight, Cones (anything to mimic a cone, such as a towel, water bottle,

At HomeSAQ SAQ

ESD - RSA ESD - WoD ESD - RSABW ST Workout

SAQ

BW ST Workout ESD - RSA Core Finsiher - WoD ESD - LSD Finsiher - WoD ESD - RSA

BW ST Workout BW ST Workout Yoga BW ST Workout

Week 1

At Home At Home At Home At HomeMonday Tuesday Wednesday Thursday Friday

BW ST Workout Jog & Yoga BW ST Workout Jog & YogaSAQ

Week 2ESD - RSA ESD - Tempo ESD - LSD

At Home At Home At Home At Home At HomeSAQ SAQ

BW ST Workout ESD - RSA

At HomeSAQ SAQ SAQ

Week 3

At Home At Home At Home At Home

Week 4

At Home At Home At Home At Home

BW ST Workout BW ST Workout BW ST Workout BW ST Workout

Core Finsiher - WoD ESD - LSD Finsiher - WoD ESD - TempoBW ST Workout BW ST Workout BW ST Workout BW ST Workout BW ST Workout

ESD - RSA

At HomeSAQ SAQ SAQ

At Home Training Program

Set-Up: 2 cones/water bottles/shirts/etc. 10yds apart1) Jog down and back2) Jog down, backpedal back3) High knees down and back4) Butt kicks back and back4) Open the Gate down and back5) Close the Gate down and back6) Side shuffle down and back7) Carioca down and back8) Side shuffle x2, lateral lunge x2, down and back9) Hip openers forward down and back10) Hip openers backwards down and backHamstring stretch back11) Hamstring Kicks,12) Quad Stretch w/ Reach down, backpedal pack13) High Knee pull into Lunge w/ Twist down & back14) Inchworms down, backpedal back15) Single Leg Right Foot Hops down, walk back16) Single Leg Left Foot Hops down, walk back17) Single Leg Bound + Balance down, walk back18) Single Leg Bound + Vertical Hop down, walk back19) Single Leg Bound to Squat down, walk back20) Squat to Single Leg (switch each leg) down, walk back

Week 1 Youth Soccer U12-19 Warm-Up

Dynamic Warm-UpInstructions: Perform the following activities over a 10 yard space (use a driveway, backyard, sidewalk, etc.) before every training session. Click on the title of the activity to see an instructional video of each movement.

Click on Video Page for movement demonstrations.

At Home Training Program

I) I) I)

Follow Warm-Up Activities on the Warm-Up Page Follow Warm-Up Activities on the Warm-Up Page Follow Warm-Up Activities on the Warm-Up Page

II) II) II)

Agility M-Drills Agility M-Drills 4 Cone Agility

5yds apart

5yds apart 5yds apart

Perform 2 reps of each drill both directions. Perform 2 reps of each drill both directions. Perform 3 reps of each drill both directions.

Rest 45 seconds between reps & 1-2 minutes between sets. Rest 45 seconds between reps & 1-2 minutes between sets. Rest 45 seconds between reps & 1-2 minutes between sets.

Set 1 M-Drill #1: Sprint - Backpedal - Sprint - Backpedal Set 1 M-Drill #3: Sprint-cut & sprint-cut & sprint- turn & sprint Set 1 M-Drill #5: Sprint - shuffle - backpedal - shuffle - sprint

Set 2 M-Drill #2: Sprint - Backpedal - Sprint - Turn & Sprint Set 2 M-Drill #4: Sprint - shuffle - turn & shuffle - turn & sprint Set 2

Set 3 M-Drill #3: Sprint-cut & sprint- cut & sprint-turn & sprint Set 3

III)

10 Yard Sprints III) III)

Set-Up: Set up 2 cones, 10 yards apart 10 Yard Sprints

Set-Up: Set up 2 cones, 10 yards apart

10 yards apart Sets Reps Rest RPE

Perform 2 reps of each activity 2 x10 ea./leg Go to 1b 7 10 yards apart

Rest 45 seconds between reps & 1-2mins between sets 2 x10 each :60 sec 7 Perform 2 reps of each activity

Set 1 Sprint Down, Walk Back 2 x10 each Go to 2b 7 Rest 45 seconds between reps & 1-2mins between sets

Set 2 Sprint Down and Back 2 x :25s each :60 sec 7 Set 1 High Knees In Place x:10 sec, then Sprint 10yds, walk back

Set 3 Sprint Down, Back, Sprint Down, Walk Back 2 x 12-15 Go to 3b 7 Set 2

2 x10 ea side :60 sec 7IV) Set 3

IV)

Set 4

Sets Reps Rest RPE 4 Rounds, as fast as possible, maintaining proper technique

2 AMAP Go to 1b 10 1 Round: IV)

2 x20 :60 sec 7 5 BW Squats

2 x8 ea. leg Go to 2b 7 10 Burpees

2 x :40 sec :60 sec 7 15 Sit-Ups2 x10 Go to 3b 6 100 Jumping Jacks Sets Reps Rest RPE

2 x10 ea side Go to 3c 6 Time: ______________________________ 2 x15 Go to 1b 72 x10 ea side :60 sec 6 2 x12 ea./leg :60 sec 7

2 x8 ea. leg Go to 2b 7

KEY: KEY: 2 x:40s :60 sec 7

BW = Body WeightAMAP = As many as possible BW = Body WeightAMAP = As many as possible 2 x15 Go to 3b 6

S/L = Single Leg RPE = Rate of perceived exertion S/L = Single Leg RPE = Rate of perceived exertion 2 x12 Go to 3c 6

ISO = hold at the bottom of the movement ISO = hold at the bottom of the movement 2 x10 ea side :60 sec 6

s = seconds

ea./leg = each leg KEY:

each = each side BW = Body WeightAMAP = As many as possible

S/L = Single Leg RPE = Rate of perceived exertion

Week 1 Youth Soccer U12 - U19 Phase 1: Base Week, GPP

Monday Tuesday Wednesday Thursday FridaySAQ + BW Lift + Conditioning Walk & Stretch SAQ + BW Lift + Conditioning SAQ + BW Lift + Conditioning

Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up

OFF

Rest/Water Break 2-3 minutes Rest/Water Break 2-3 minutes Rest/Water Break 2-3 minutesSAQ SAQ SAQ

Rest/Water Break 3-5 minutesBW Strength Training ESD - RSA

Perform the following exercises in pairs. For example: exercise 1a and 1b perform back to back and then rest after 1b. Complete all sets and reps before moving on the 2a & 2b, etc.

Set-Up: Set up 4 cones in a square, all 5yards apart. Set up a 5th cone in the middle of the square.

Set-Up: Set up 4 cones in a square, all 5yards apart. Set up a 5th cone in the middle of the square.

Set-Up: Set up 4 cones in a square, all 5yards apart. Set up a 5th cone in the middle of the square.

3-Cone: Sprint to cone 2 & back - sprint around cone 2 to cone 4 - go around cone 4 & sprint around cone 2 back through start.Boomerang: Sprint to cone 2 & back - sprint to cone 4 & back -

sprint to cone 5 & backRest/Water Break 3-5 minutes

1a) S/L Push-UpsExercise

1b) BW In-Line Lunge2a) S/L Bridges

ESD - RSA Rest/Water Break 3-5 minutes

Hop Side to Side over cone x5, then Sprint 10yds, walk backRest/Water Break 3-5 minutes

BW Strength Training Rest/Water Break 3-5 minutes Hop Forward & Back over cone x5, then Sprint 10yds, walk back

Perform the following exercises in pairs. For example: exercise 1a and 1b perform back to back and then rest after 1b. Complete all sets and reps before moving on the 2a & 2b, etc.

ESD - WoD

Perform the following exercises in order, completing all the reps of the exercise before moving on to the next exercise.

Start in Push-Up Position x:10sec hold, Sprint 10yds down & back

Rest/Water Break 3-5 minutesBW Strength Training

Perform the following exercises in pairs. For example: exercise 1a and 1b perform back to back and then rest after 1b. Complete all sets and reps before moving on the 2a & 2b, etc.

2a) S/L RDL2b) Planks

1b) BW Squats

End of Session

Exercise

1a) Inchworm + Pushup1b) Lateral Lunge2a) S/L RDL + Knee Drive

2b) Crocodile Planks3a) Suitcases3b) Supermans3c) Skater Hops

2b) Side Planks3a) Dips off a Chair3b) Bird-Dogs

Exercise

1a) Push-Ups

End of Session End of Session

3a) Bridges3b) Russian Twists3c) Deadbugs

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All Activities are Optional

Video Link Video Link