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Week 4

Welcome to week 4 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 Up Walks (down and back = 1)

  • Level 1: 3 sets of 2
  • Level 2: 5 sets of 3
  • Level 3: 5 sets of 4

3 Way Knees to Chest 

  • Level 1: 3 x 15 seconds 
  • Level 2: 3 x 25 seconds 
  • Level 3: 3 x 35 seconds 

Lunge Hops with Arms Overhead

  • Level 1: 3 sets of 10
  • Level 2: 3 sets of 15
  • Level 3: 5 sets of 20

Bicycles

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

One Leg Bridges

  • Level 1: 3 sets of 5 (both legs)
  • Level 2: 3 sets of 8 (both legs)
  • Level 3: 3 sets of 12 (both legs)

SPEED AND AGILITY

Power Skips (10 second break between)

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

Shuttle Sprints (10 second break between)

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

Box Agility (10 second break between)

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

Power Sprints

--- 10 yards 

  • Level 1: 3 trials 
  • Level 2: 5 trials 
  • Level 3: 8 trials 

--- 20 yards 

  • Level 1: 3 trials 
  • Level 2: 5 trials
  • Level 3: 8 trials

--- 30 yards

  • Level 1: 2 trials
  • Level 2: 4 trials 
  • Level 3: 5 trials 

--- 40 yards 

  • Level 1: 2 trials
  • Level 2: 4 trials 
  • Level 3: 5 trials

BALL MASTERY

1v1 Open Space (down and back = 1)

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

Shuttle Sprints with Ball (down and back =1

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

3 Cone Acceleration to 3 Cone (down and back =1)

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

5 Cone Drill

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

Inside/Outside (down and back = 1)

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

Rollovers

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

Forward/Backward 

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