Youth In-Season Introductory Program

Sean Skahan

Here is an example of a program that I have used in the past with a young team. It is an introductory phase with an emphasis on technique and work capacity.

DAY 1

A- Static Stretch Series

B- Movement Prep

C- Core Activation

Glute Bridge x10

Bent Knee ABD x10ea

Seated Psoas x10ea

D- Plyometrics

Box Jump 3x5

E- Strength

Leg Circuit x3

Squat jump x10

Alt. Lunge x10

Step Up x10ea

Squat x20

Pair with Pull Up 3x8

Push Up 3x15

Ball-Hip Extension 3x12

DAY 2

A- Stretch-

B- Movement Prep

C- Core Activation

Glute Bridge x10

Bent Knee ABD x10ea

Seated Psoas x10ea

D- Plyometrics

Heiden 4x5ea

E- Med Ball

Kneeling Front Twist 2x10ea

Kneeling OH Throw 2x10

F- Core Activation

Glute Bridge x10

Bent Knee ABD x10ea

Seated Psoas x10ea

G- Strength

Front Squat (Technique)- 2-3x10

Pair with Pull Up 2-3x8

Push Up 2-3x15

Pair With Ball-Leg Curl 2-3x10

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