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Week 5

Welcome to week 5 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

Push ups 

  • Level 1: 3 sets of 15
  • Level 2: 5 sets of 25
  • Level 3: 5 sets of 50

Jumping knees to chest 

  • Level 1: 3 sets of 10
  • Level 2: 5 sets of 10
  • Level 3: 8 sets of 15

Jump Rope 

  • Level 1: 3 sets of 30 seconds 
  • Level 2: 5 sets of 30 seconds 
  • Level 3: 8 sets of 45 seconds 

SPEED AND AGILITY

Power Skips with Sprint 

  • Level 1: 5 Trials 
  • Level 2: 8 Trials 
  • Level 3: 10 Trials 

Power Skips with Recovery

  • Level 1: 5 Trials 
  • Level 2: 8 Trials 
  • Level 3: 10 Trials 

Speed Shuffles 

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

Figure 8 Sprints (each foot)

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

BALL MASTERY

Juggling 

  • Level 1: 3 Minutes Juggling 
  • Level 2: 5 Minutes Juggling 
  • Level 3: 10 Minutes Juggling

Scrambler (Focus on fast feet)

  • Level 1: 5 sets of 15 seconds 
  • Level 2: 8 sets of 25 seconds 
  • Level 3: 10 sets of 30 seconds 

Freestyle: (Focus on pushing off toes)

  • Level 1: 5 sets of 15 seconds 
  • Level 2: 8 sets of 25 seconds 
  • Level 3: 10 sets of 30 seconds 

Foundation outside/inside (each foot)

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

Weaker Foot Shuttles 

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