Player Resources for Remote Training and Conditioning

Athletic Maintenance Program

Strength and Plyometrics

U14 and Above Players

Note: This program is intended to be performed 3x a week, no equipment needed. Each day consists of slightly different exercises. Most exercises are linked to a video providing a visual demonstration.

*Some videos contain dumbbells; however, they are not necessary. Perform all exercises without additional weight unless supervised by an adult. Bands are optional.

Day #1

Set #1 – Repeat 3x with little rest in-between

• Lunge Jumps: 30s each leg (one leg at a time)
• Lateral Bear Crawl: 30–45s

Set #2 – Repeat 3x with little rest in-between

• Squat Jumps: 30s
• Bear Crawl Hold: 30–45s

Set #3 – Repeat 2–3x

• High Knees: 30s
• Forward to Reverse Lunge: 12 reps each leg (forward + back = 1 rep)
• Hamstring Walkouts: 30s

Set #4 – Repeat 2–3x

• Single Leg RDL: 12–15 reps each leg
• Skaters: 30s
• Plank: 30s hold

Set #5 – Repeat 2x

• 3-Way Glute Activation: 10 reps each direction (both legs)
• Nordic Curls: 12–15 reps

Day #2

Set #1 – Repeat 3x with little rest in-between

• Lunge Jumps: 30s each leg
• Lateral Bear Crawl: 30–45s

Set #2 – Repeat 3x with little rest in-between

• Squat Jumps: 30s
• Bird Dog: 12–15 reps each side

Set #3 – Repeat 2–3x

• Skaters: 30s
• Forward to Reverse Lunge: 12 reps each leg
• Plank w/ Side Tap: 30–45s

Set #4 – Repeat 2–3x

• Glute Bridge w/ Hamstring Extension : 12–15 reps each leg
• Hamstring Walkouts: 30–45s
• Side Plank: 30s each side

Set #5 – Repeat 2x

• Glute Abductors: 12–15 reps each leg
• Nordic Curls: 15 reps

Day #3

Set #1 – Repeat 3x with little rest in-between

• Lunge Jumps: 30s each leg
• Lateral Bear Crawl: 30–45s

Set #2 – Repeat 3x with little rest in-between

• Squat Jumps: 30s
• Plank w/ Leg Raise: 30–45s

Set #3 – Repeat 2–3x

• Step Up: 12–15 reps each leg
• Skaters: 30s
• Bird Dog: 12–15 reps each side

Set #4 – Repeat 2–3x

• Forward to Reverse Lunge: 12 reps each leg
• Single Leg RDL: 12–15 reps each leg
• Plank w/ Side Tap: 30–45s

Set #5 – Repeat 2x

• 3-Way Glute Activation: 10 reps each direction (both legs)
• Nordic Curls: 12–15 reps