Youth Core Training Program Phase 1

Mike Potenza

The following is a Core based youth training workout a coach can implement in and out of season. The program is a 4-day split in which days 1 and 3 are Med Ball based and days 2 and 4 are stability / anti-rotation based. These movements are the foundation of core function and if trained properly will improve the force output of the core musculature and reduce the risk of injury to the low back and pelvis. Keep in mind that these exercises are "phase 1" exercise and must be mastered to progress to more advanced med ball and core stability exercises.

MED BALL DAY

Overhead Stability Slams 3x12
Overhead Walking Slam 3x8 each side
Front Facing Side Throws 3x10 each side
Side Facing-Side Throw 3x10 each side
Alternating Side Throw 3x8 each side
Chest Pass 3x12
Lateral Step to Chest Pass 3x10 each side

STABILITY // ANTI-ROTATION DAY

Side Bridge 3x:25 sec
Front Bridge 3x:25 sec
4 Point Touches 3x6 each side
Lateral Crawl 3x3 crawls each side
Lateral Crawl and Twist 3x3 crawls each side
Kneeling Cook Lift 3x10 each side
Kneeling Cook Chop 3x10 each side

SCHEDULING

DAY 1

Overhead Stability Slams 3x12
Front Facing Side Throws 3x10 each side
Chest Pass 3x12

DAY 2

Side Bridge 3x:25 sec
Lateral Crawl 3x3 crawls each side
Kneeling Cook Chop 3x10 each side
Side Facing-Side Throw 3x10 each side

DAY 3

Overhead Walking Slam 3x8 each side
Alternating Side Throw 3x8 each side
Lateral Step to Chest Pass 3x10 each side

DAY 4

Front Bridge 3x:25 sec
4 Point Touches 3x6 each side
Lateral Crawl and Twist 3x3 crawls each side
Kneeling Cook Lift 3x10 each side

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