WINTER BREAK TRAINING RECOMMENDATIONS - U13/U14

The goal of these training recommendations is to keep yourself active, prepare for the second part of the season while recovering from the fall competition & training.
During the winter break, we would like you to stay active but in an organized manner. So it is recommended to complete two training sessions per week in a non-consecutive days (park or green area); also, some free play can help at least two times a week. In summary:

- 2 x training sessions per week (park)
- 2/week pickup with friends (if possible)

Sessions require minimal or no equipment, please read carefully the instructions including patterns, distances and number of repetitions and rest duration.

MONDAY

 
Pick up game

TUESDAY

Session 1

WEDNESDAY

THURSDAY

Session 2

FRIDAY

Pick up game

SATURDAY

SUNDAY

SESSION 1

DATE:TBD

OBJECTIVE: MOBILITY & ENDURANCE

LOAD: LOW

  • WARM-UP
 
  • 10 min warm up
  • 8 min general movement with the ball.
  • 10 reos, each rep use a different type of dribble.
  •  
  • 4 min dynamic flexibility/mobility
 
EXERCISE 2
 
HIGH SPEED RUNNING
 
1 set x 8 repetitions (approx 10 sec work)
Rest 20 sec between reps
Distance: 15 y each side of the square
 
 
EXERCISE 2
 
HIGH SPEED RUNNING
 
1 set x 8 repetitions (approx 10 sec work)
Rest 20 sec between reps
Distance: 15 y each side of the square
 
 

SESSION 2

DATE: TBD

OBJECTIVE:  Intermittent Endurance

LOAD: M

WARM-UP
  • 10 min warm up
  • 8 min general movement with the ball.
  • 4 min dynamic flexibility/mobility
 
 

EXERCISE 1

HIGH SPEED RUNNING
 
1 set x 8 repetitions (approx 15 sec work)
Rest 20 sec between reps
Distance: check diagram
 

 

EXERCISE 2

HIGH SPEED RUNNING
 
1 set x 8 repetitions (approx 15 sec work)
Rest 20 sec between reps
Distance: check diagram
 

 

SESSION 3

DATE: TBD

OBJECTIVE: ENDURANCE

LOAD: H

WARM-UP
 
 

EXERCISE 1

HIGH SPEED RUNNING
 
1 set x 8 repetitions (approx 15 sec work)
Rest 30 sec between reps
Distance: 20 y each side of the triangle
 

 

EXERCISE 2

HIGH SPEED RUNNING
 
1 set x 8 repetitions (approx 15 sec work)
Rest 30 sec between reps
Distance: 20 y each side of the triangle
 

 

SESSION 4

DATE:  8/18/22

OBJECTIVE: Intermittent Endurance

LOAD: M

WARM-UP
 
 

EXERCISE 1

HIGH SPEED RUNNING
 
1 set x 8 repetitions (approx 15 sec work)
Rest 30 sec between reps
Distance: 20 y each side of the triangle
 

 

EXERCISE 2

HIGH SPEED RUNNING
 
1 set x 8 repetitions (approx 15 sec work)
Rest 30 sec between reps
Distance: 20 y each side of the triangle
 

 

SESSION 5

DATE:

OBJECTIVE:

LOAD:

WARM-UP
 
 
EXERCISE 1
 
 
EXERCISE 2