Youth Level Functional training Macrocycle 1

Weeks 12-16 of Macrocycle 1 for Functional training. This is a twice a week resistance program. Perform 5-10 minutes of a dynamic warm-up. Complete straight sets with 60 seconds rest between sets.

Squat Jump

1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

45 Leg Press

Sit in machine and place your legs on the foot plate.
Release the safety stops and bend your knees towards your chest.
When your knees are fully bent extend your knees until your legs are fully extended.

Machine Incline Chest Press

1. Start by sitting in the machine and placing your hands on the arms of the machine.
2. Press the arms up and out away from your body until your arms are extended.
3. Return to the starting position and repeat.

Seated Back Extension

Starting Position: Sit upright in the machine with your upper back against the roller.
Keeping your back flat hyperextend so that you push against the roller pad.
Extend back to almost a neutral position and then return to the starting position.

Standing Hamstring Curl

1) Adjust knee pad so that top pad is 1-3 inches above the knee cap.
2) Start position: Step into machine so that bottom pad is behind the ankle and top pad in front of thigh. Grasp onto provided handles in front of body (if applicable). Trunk should be flexed forward at the hips to approximately 5°
3) Lift weight by flexing at the knee to 90° to 120°.
4) Return to start position.
5) Remember to keep the neck and back straight in a neutral position - hyperextension of the low back may cause injury.

Seated Dumbbell Shoulder Press

1. Sit in upright position or stand with feet shoulder width apart and knees slightly bent.
2. Start position: Position DB’s to ear level with an overhand grip (palms facing forward).
3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.

Cable Curl

1) Stand approximately 2 feet away from cable pulley with feet shoulder width apart and knees slightly bent.
2) Start position: Grasp bar with underhand grip (palms facing forward) approximately hip width apart and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl bar up to approximately shoulder level. Keep elbows close to sides throughout movement.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.

Two Arm Cable Pushdown

1) Stand approximately 2-3 feet away from overhead pulley with feet shoulder width apart and knees slightly bent. You may use a staggered stance for increased stability.
2) Start position: Grasp bar with neutral grip (palms facing each other, thumbs up). Lower bar to chest level so that elbows are bent at 90°.
3) Keeping shoulders stabilized and elbows close to sides, extend arm and lower rope to hip level .
4) Return to start position.
5) Remember to keep back and head erect and in a neutral position. Stabilize shoulders by squeezing shoulder blades together slightly.

Donkey Calf Raise

1. Set yourself into the machine with your back against the pad. Hands should grab onto the handles and place feet so that the balls of your feet are the only thing on the foot plate.
2. Straighten your legs and remove safety stop. Keeping your legs semi straight bend just at the ankle joint.
3. Drop your heels towards the floor as far as they will go and then flex your calves to raise the heels up toward the ceiling.
4. Repeat for the prescribed number of repetitions.

Front Pulldown

1) Adjust seat or knee pad height so that knees are secured while seated.
2) Grasp bar with a overhand grip wider than shoulder width apart and sit with knees secured in pads.
3) Start position: Fully extend arms with elbows facing out with back straight (you may lean back at hips approximately 5°-10°).
4) Pull bar down to upper chest area and squeeze shoulder blades together at end of movement.
5) Return to start position.
6) Remember to keep torso stationary throughout movement.


1. Start position: 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. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Reverse Crunch Scissor Kicks

1. Start by lying on your back with your legs perpendicular to the floor.
2. Slowly lower one leg until you are no longer able to keep your lower back neutral to the floor.
3. Lift your leg back up and then repeat with the other leg for the desired repetitions.
4. As you get stronger continue to lower your legs closer to the floor as long as you can keep your back neutral with the floor.