Teaching Circuit Phase 1

Mike Potenza

The following Youth Training workout is termed a "Teaching Circuit" because it focuses on establishing a foundation of low positional strength, Plyometric landing ability, Postural strength, Exercise technique, and Core stability. It is very critical for the athlete to focus on his or her technique when exercising and for the coach administering the workout to reinforce proper technique.

There are videos provided and descriptions of the exercises to help the individual understand the proper execution of the movement.

1. Lateral Resistor Walks (Forward, Left, Right, Backwards) 3x10yards

Stay low and in an athletic position for the entire exercise. Be sure to keep the feet wide so the band does not collect any slack.

2. 3-Way Skater Touch 3x8ea with Kneeling Quad Stretch x:20sec

Stay low and focus on your back posture. The stance leg is supporting all of your body weight throughout the movement.

3. Squat Jump Landings 3x5 with Spiderman Thoracic turns 3x6ea

Focus on landing in an athletic position with great posture.

4. Overhead Split Squat 3x10ea

Reach the bar or stick above the head and squeeze the shoulder blades together. Lower your center of gravity until the knee of the back leg touches the ground, and then come up. The knee of the front leg stays in-line with the ankle when you lower down.

5. Stick 1 Leg RDL 3x8ea

First raise your back leg and your upper body will follow. Do not lean over at the waist and fold your back. Your back leg and back posture will form a straight line throughout the movement.

6. Push-up + Scap-Up 3x10+10

Maintain a stable core throughout each movement. With Scap-up, keep your elbows straight and hips stable while retracting your scapulas.

7. Side Plank 3x:20sec

Form a straight line with the top leg foot on the ground.

8. Lateral Crawl 3x4each direction

In push-up position, cross the left hand over the right two times then stop in the push-up position and return to the other side.

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