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Week 6

Welcome to week 1 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

Push ups 

  • Level 1: 3 sets of 15
  • Level 2: 5 sets of 30
  • Level 3: 5 sets of 50

Sit ups 

  • Level 1: 3 sets of 15
  • Level 2: 5 sets of 30
  • Level 3: 5 sets of 50

Calf-raises

  • Level 1: 3 sets of 15
  • Level 2: 5 sets of 25
  • Level 3: 5 sets of 40

Single leg squats with jumps

  • Level 1: 3 sets of 10 (no jumps)
  • Level 2: 3 sets of 10 with jumps 
  • Level 3: 5 sets of 15 with jumps

 Lunge hops with weights overhead 

  • Level 1: 3 sets of 15 (arms only overhead)
  • Level 2: 3 sets of 15 (add weights overhead)
  • Level 3: 5 sets of 20 (add weights overhead)

Jump rope

  • Level 1: 3 sets of 15 jumps 
  • Level 2: 3 sets of 50 jumps 
  • Level 3: 3 sets of 100 jumps 

SPEED AND AGILITY

Side to side Hops (there/back = 1)

  • Level 1: 2 sets of 20 hops at 18 inches apart 
  • Level 2: 3 sets of 30 hops at 24 inches apart 
  • Level 3: 5 sets of 50 hops at 36 inches apart 

Figure 8 Sideways (1 full cycle = 1)

  • Level 1: 3 sets of 10 
  • Level 2: 3 sets of 15
  • Level 3: 5 sets of 15

Figure 8 Forwards/Backwards (1 full cycle = 1)

  • Level 1: 3 sets of 10
  • Level 2: 3 sets of 15
  • Level 3: 5 sets of 15

Scrambler

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

BALL MASTERY

 

Shuttle Sprints (there and back = 1)

  • Level 1: 3 sets of 8
  • Level 2: 3 sets of 15
  • Level 3: 5 sets of 15

Three Cone Forwards 

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

Three Cone Sideways 

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

Five Cone Drill

  • Level 1: 3 trials 
  • Level 2: 6 trials
  • Level 3: 10 trials 

Foundations - outside/inside (there and back = 1)

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

Foundation - inside/outside (there and back = 1)

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

Freestyle

  • Level 1: 3 sets of 15 seconds 
  • Level 2: 5 sets of 20 seconds 
  • Level 3: 7 sets of 20 seconds