U12 Program

u12 Program Specific Focuses: 

The goal here is to run, jump and play! Make it a game or a race! Grab a friend, teammate or a parent to join you! 🙂

WEEK 1, 2 AND 3 WORKOUTS 

 #1. Deck of Cards

Rules of the Game:

  • To perform the prescribed movements and repetitions as fast as you can!
  • When you turn over a card, perform that number of the assigned exercise for that suit. (Example: 10 of hearts = 10 high knees )
    • Diamonds = Squats
    • Spades = Lunges
    • Hearts = High Knees
    • Clubs = Butt Kicks
    • Ace = 20 Second Plank
    • All Face Cards =5 Repetitions of Star Jumps

Intentions:

  • To do this for 10-15 minutes or see if you can get through the whole deck of cards

#2. NEED FOR SPEED!

Race with a friend or family member or even your dogs!

Directions:

  • Run 5 Suicides on a basketball court every 2 minutes.
  • (Every other minute/10 minutes)

The Faster you run your suicide the more rest you will get in between each suicide.

Example – If you finish a suicide in 45 seconds you then get to rest the remainder of that minute which would be 15 seconds.

Note:

If you are not at a basketball court, find an oval or a soccer field or any type of space and mimic basketball court lines so you know where to turn.


#3. BARNYARD FUN!

Rules of the game:

To Act, Look and Move like a proper Animal! 🙂 -Race your friends and family!

  • Feel Free to make the appropriate animal noises! 🙂

Complete the Assigned Distance and movements:

  • 2 Rounds of:
    • 20m Bear Crawl
    • 20m Crab Walk
    • 20m Duck Walk
    • 20m Frog Leaps

#4. CORE ACTIVATION!

Wake up Glutes, Hips, Abs and Back!

Develop Core Strength!

  • 3 Rounds of:
    • 20 second plank
    • 5 double leg glute bridge
    • 10 second side Plank (each side)
    • 10 second double leg glute bridge hold
    • 10 Plank knee to elbow

* All exercises to be done slow and under control!


#5. CIRCUIT: I GO, YOU GO.

Find a friend/partner if you can. If you don’t have a partner, then rest 1 minute between rounds.

  • 3Rounds:
    • 5 half burpees – then partner goes
    • 10 lunges – then partner goes
    • 15 Squats – then partner goes
    • 20m sprint down and back – partner goes

 

WEEK 4!! 

IT’S THE 4TH QUARTER! – WELL DONE! YOU’VE MADE IT THIS FAR! IT’S CRUNCH TIME! THE PRESSURE IS ON! 

Some workouts are similar to the first 3 weeks, which means this week, I want you to move faster and beat your time/scores.  There are some new ones so make sure you read the workout properly.  This time around grab a teammate and take pictures and videos of you doing workouts and make sure you post them! Challenge your other teammates in good, healthy competition.  TIME TO MOVE  FASTER AND DIG DEEP! LET’S GET AFTER IT!

#1. CORE ACTIVATION

  • 3 Rounds of:
    • 5 Inchworms
    • 10 Leg Lifts
    • 10 Sit Ups
    • 5 Hands down to Elbow and back up- Plank

#2. NEED FOR SPEED

  • 1 Round of:
    • “50m sprint
    • 100m sprint
    • 150m sprint
    • 200m sprint
    • 150m sprint
    • 100m sprint
    • 50m sprint
    • 1min rest after each run.”

#3. CIRCUIT

  • 3 Rounds of:
    • Sprint 50m
    • Slide  50m (face one way one round, and the other the next)
    • 5 tuck jumps
    • 30 second rest

#4. DECK OF CARDS!

You already know the rules of the game but I’ve put them in again anyways. The difference now is to do it faster and better!! Get through the whole deck and then some! 

Rules of the Game:

  • To perform the prescribed movements and repetitions as fast as you can!
  • When you turn over a card, perform that number of the assigned exercise for that suit. (Example: 10 of hearts = 10 high knees )
    • Diamonds = Squats
    • Spades = Lunges
    • Hearts = High Knees
    • Clubs = Butt Kicks
    • Ace = 20 Second Plank
    • All Face Cards = 5 Repetitions of Star Jumps

#5. RUN + AGILITY

Find a soccer/footy/rugby field or any big space. 

At each 4 corners of a soccer/rugby field (or find 4 stops on an oval), and complete this:

  • 10 lunge Jumps
  • 10 squat jumps
  • 5 burpees

Do 5 laps as fast as you can and write your time! Sprinting in between the 4 stops!

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