WFC TRAINING RECOMMENDATION WINTER BREAK 2021

The two-weeks break are a great opportunity to recover from the first part of the season and to get ready for the second part of the season.

The following recommendations requires 3 training sessions each week; perform the training sessions every other day:

DAY 1 - ENDURANCE

Warm-up

  • 4 min ball control with change of direction within a 20 y by 20 y area
  • 4 min Dynamic stretching
  • 2 min Short Accelerations with ball
  • 2 min dynamic stretching

Exercise 1

  • U13-U14 Perform 1 set of 8 repetition at 85% of max speed
  • U15-U16 Perform 1 set of 9 repetition at 90% of max speed
  • U17-U19 Perform 1 set of 10 repetition at 95% of max speed
  • Work duration 15 seconds + 30 seconds recovery (per repetition)

Exercise 2

  • U13-U14 Perform 1 set of 8 repetition at 85% of max speed
  • U15-U16 Perform 1 set of 9 repetition at 90% of max speed
  • U17-U19 Perform 1 set of 10 repetition at 95% of max speed
  • Work duration 20 seconds + 40 seconds recovery (per repetition)

DAY 2 - SPEED

Warm-up

  • 5 min jogg and general movements in a 25 y line
  • Alternate high knees, front lunges, heels, side lunges, squats and calves stretches
  • 3 min dynamic stretching
  • 4 x 10 y accelerations @ 80%
  • 2 min dynamic stretching
  • 4 x 20 y accelerations @90%

Exercise 1

  • U13-U14 Perform 1 set of 7 repetition at 95% of max speed
  • U15-U16 Perform 1 set of 8 repetition at 95% of max spee5
  • U17-U19 Perform 1 set of 8 repetition at 100% of max spee5
  • 45 seconds recovery (per repetition)

Exercise 2

  • U13-U14 Perform 1 set of 6 repetitions at 100% of max speed
  • U15-U16 Perform 1 set of 7 repetitions at 100% of max speed
  • U17-U19 Perform 1 set of 9 repetitions at 100% of max speed
  • 45 seconds recovery (per repetition)

DAY 3 - STRENGTH/POWER

Warm-up

  • 5 min jump rope
  • 3 min dynamic stretching
  • 2 min ladder coordination (any movement you select)
  • 2 min dynamic stretching
  • 4 x 20 y long leaps (x 8) + 15 y jog

Exercise 1

  • U13-U14 Perform 3 sets of 1 repetition
  • U15-U16 Perform 4 sets of 1 repetition
  • U17-U19 Perform 5 sets of 1 repetition
  • 6 tuck jumps single leg over cones (no need for ladder), start with Right leg ,then come back with Left leg jumps.

Exercise 2

  • U13-U14 Perform 3 sets of 1 repetition
  • U15-U16 Perform 4 sets of 1 repetition
  • U17-U19 Perform 5 sets of 1 repetition
  • Start with side jumps (lateral) from cone to cone

Exercise 3

  • Perform 1 set of 5 repetitions