Youth Training Program: Tri-Planer Circuits

YOUTH TRAINING PROGRAM: Tri-Planer Circuits

The following are circuits that involve movement in all three anatomical planes (Frontal, sagittal and the transverse plane).  All activity, even non-sport related activity, has demands in these different planes of movement and sometimes combines one or more to produce the task.  After a foundation of training has been established (mobility, stability and strength have been your training focus) then you can introduce some of these tri-planer circuits to increase the work capacity of your athletes.  These circuits can be used for 2 or 3 weeks then change your training programs emphasis.  ENJOY.  

Lower Body

1.      Body Weight Squat 3x12

2.      Lateral Step-In Squat 3x6ea

3.      Transverse Lunge 3x5ea

4.      Explosive Step-Up 3x5ea

Upper Body

1.      Push-up hands staggered 3x2ea

2.      Crossover push-up 3x2ea

3.      Push-up turn 3x2ea

4.      MB Explosive push-up 3x5

Core Training

1.      Elbow Reach 3x10

2.      Standing Myrlands 3x6ea

3.      Spin Throws with Med Ball 3x6ea