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Week 8

Welcome to week 8 of our Next Level@Home training program. This week we are focusing on some exercises and drills for building strength, increasing speed and agility, and improving ball mastery.

STRENGTH TRAINING

Moving Push Ups

  • Level 1 - 3 sets of 18
  • Level 2 - 5 sets of 25
  • Level 3 - 5 sets of 35

Burpee

  • Level 1 - 3 sets of 10
  • Level 2 - 3 sets of 15
  • Level 3 - 3 sets of 25

V Ups

  • Level 1 - 3 sets of 8
  • Level 2 - 3 sets of 12
  • Level 3 - 3 sets of 15

Jump Rope

  • Level 1 - 3 sets of 25
  • Level 2 - 3 sets of 50
  • Level 3 - 3 sets of 100

Bounding Jumps

  • Level 1- 3 sets 20
  • Level 2 - 3 sets of 30
  • Level 3 - 3 sets of 50

SPEED AND AGILITY

Jump down V Shuttle

  • Level 1 - 3 sets of 30 seconds 
  • Level 2 - 5 sets of 30 seconds 
  • Level 3 - 5 sets of 45 seconds 

4 Corner Sprint

  • Level 1 - 3 sets of 20 seconds 
  • Level 2 - 5 sets of 20 seconds 
  • Level 3 - 5 sets of 30 seconds 

Transition offense/defense

  • Level 1 - 3 sets of 20 seconds 
  • Level 2 - 5 sets of 20 seconds 
  • Level 3 - 5 sets of 30 seconds 

Speed sideways Jumps

  • Level 1 - 3 sets of 15 seconds 
  • Level 2 - 3 sets of 20 seconds 
  • Level 3 - 5 sets of 30 seconds 

BALL MASTERY

1v1 Shuttle  (down/back = 1)

  • Level 1 - 3 sets of 3
  • Level 2 - 5 sets of 3
  • Level 3 - 8 sets of 3

3 Cone to 3 Cone

  • Level 1 - 3 sets of 30 seconds 
  • Level 2 - 5 sets of 30 seconds 
  • Level 3 - 5 sets of 45 seconds 

Push/Pull Recovery

  • Level 1 - 3 sets of 20 seconds 
  • Level 2 - 5 sets of 20 seconds 
  • Level 3 - 5 sets of 30 seconds 

Triangle Touches

  • Level 1 - 3 sets of 20 seconds 
  • Level 2 - 5 sets of 20 seconds 
  • Level 3 - 5 sets of 30 seconds 

Box Touches

  • Level 1 - 3 sets of 20 seconds 
  • Level 2 - 5 sets of 20 seconds 
  • Level 3 - 5 sets of 30 seconds 

1v1 Triangle (one rotation forward/reversed  = 1)

  • Level 1 - 3 sets of 2
  • Level 2 - 5 sets of 2
  • Level 3 - 8 sets of 2