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Week 7

Welcome to week 7 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 control.

STRENGTH TRAINING

Plank Push Ups

  • Level 1: 3 sets of 15
  • Level 2: 5 sets of 20
  • Level 3: 5 sets of 30

Squats with Overhead Lifts

  • Level 1: 3 sets of 15
  • Level 2: 5 sets of 20
  • Level 3: 5 sets of 30

Sit Ups

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

Jump Rope

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

Knees to Chest

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

Lunge hops lateral (there and back = 1)

  • Level 1: 3 sets of 4
  • Level 2: 3 sets of 6
  • Level 3: 3 sets of 8

SPEED AND AGILITY

Plank Sprints with Recovery

  • Level 1: 3 sets of 6
  • Level 2: 3 sets of 8
  • Level 3: 3 sets of 12

V Side Jumps

  • Level 1: 3 sets of 4
  • Level 2: 3 sets of 6
  • Level 3: 3 sets of 10

Carioca Figure 8 (down and back = 1)

  • Level 1: 3 sets of 6
  • Level 2: 3 sets of 8
  • Level 3: 3 sets of 10

Sideways - high knees/butt kicks (down and back = 1)

  • Level 1: 3 sets of 5
  • Level 2: 3 sets of 8
  • Level 3: 3 sets of 10

BALL MASTERY

Shuttle Sprints (there and back = 1)

  • Level 1: 3 sets of 6
  • Level 2: 3 sets of 8
  • Level 3: 5 sets of 10

Shuttle - Outside to Inside Touch

  • Level 1: 3 sets of 3 (each foot)
  • Level 2: 3 sets of 5 (each foot)
  • Level 3: 5 sets of 6 (each foot)

Scrambler Freestyle

  • Level 1: 3 sets of 20 seconds
  • Level 2: 5 sets of 30 seconds
  • Level 3: 10 sets of 30 seconds

Foundation - pull backs to acceleration

  • Level 1: 3 sets of 4 (2 on each foot)
  • Level 2: 3 sets of 6 (3 on each foot)
  • Level 3: 5 sets of 8 (4 on each foot)

Foundation - V Pull to acceleration

  • Level 1: 3 sets of 4 (2 on each foot)
  • Level 2: 3 sets of 6 (3 on each foot)
  • Level 3: 5 sets of 8 (4 on each foot)

Foundation - Yo Yo

  • Level 1: 3 sets of 6
  • Level 2: 3 sets of 8
  • Level 3: 5 sets of 8