Youth Level In-Season training Macrocycle 1

• Weeks 32-36(or longer) of Macrocycle 1 for In-Season training.
• This is a twice a week resistance training.
• Do 5-10 minutes of a dynamic stretching warm-up.
• Complete in straight sets with 30 seconds rest between sets.

Squat Throw from Chest

1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.
2.Hold medicine ball at chest level and squat down to a parallel position.
3.Quickly explode up and jump as high as you can. As you start your jump you should start to shoulder press the ball up and reach full extensions with the arms when you are at the peak of your jump. Push ball as high as possible into the air. Try to minimize the time spent in the squatted position. It should be a real quick squat and jump.
Catch ball on the bounce and repeat according to prescribed repetitions.

Explosive Pushup

1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat.
4. Repeat for the recommended repetitions.

Double Crunch

1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Standing Bent Over Row (barbell)

1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight. Hold BB shoulder width apart with overhand grip (palms toward body) and let arms straight down (perpendicular to floor).
3) Pull BB up to chest region squeeze shoulder blades together at top of movement.
4) Return to start position. Keep elbows close to body from start to finish.
Remember to keep back and head straight - hyperextension or flexion may cause injury.

Dumbbell Step Up

1. Stand facing the box. Place right foot on top of box.
2. Raise body using the right foot only until leg is extended
3. Lower to start position. Repeat with other leg according to exercise prescription.

RDLs with dumbells

1. Start by holding dumbells at your side.
2. Lean forward keeping your back flat and legs straight. Think of trying to push your hips straight back behind you but not down.
3. Return to the starting position keeping your back flat and repeat for the required number of repetitions.

Rotational press and balance

1. Start by sitting on a stability ball and raise one foot off the ground.
2. Take dumbells and hold them at shoulder height.
3. Press the dumbells up and over your head in a circular motion.
4. Return to the starting position and repeat. Change legs every set.