3-4 Times Per Week
Plank to Push-Up: 20 reps (Hold Plank for 20 seconds and then do push up)
Squat Jumps 20 reps
Burpees: 2 minute continuous
Push-Ups: 20 Reps
Lunges: 20 Reps each leg
V-Ups: 20 Reps
Jumping Jacks: 1 minute
Chin-Up or PullUps 10 Reps
Modifications:
2029,2028,2027, 2026 Age Groups-
Interval Runs- Reduce to 7 to 10 times
Mile Run- Under 11 Minutes
Body Weight Exercises- 1-2 Sets
2025,2024 Age Group
Interval Runs- Reduce to 10-15 times
Mile Run- Under 9:30 Minutes
Body Weight Exercises- 2-3 Sets
2023,2022,2021 Age Group- Do all. I would recommend doing the workouts and wall ball 5 days per week for HS players.
Additional Resources:
Body Weight Exercises for Elite Athletes by Overtime Athletics
Speed Training for Young Athletes
Boys
Deemer Class Pre-Season Shooting Workout
Attack GLE Shooting Drills- PLL
Shooting on the Run Drills- PLL
Z Drill Dodging Drill- PLL
Girls
Kayla Treanor Dodging, Footwork, Shooting Drill
Kylie O's Shooting Drills
Taylor Cummings Backyard Shooting (Can substitute throw of rebounder instead of the bouncing)
8 Meter Shooting
Walk the Line
Developing Fast Hands with Devon Wills
Reaction Drill for Goalies (can use a rebounder)
Low Shot Save Drill