Fun Agility and Strength Training
by Shawn Manning
Movement is crucial for these kids as they sit daily for long periods of time. So we feel that it is our responsibility to give these youth athletes the opportunity to move, and more importantly teach them to move correctly. In that movement comes positive coaching. Helping classmates in school, on the bus, at practice or anywhere. Our goal is to not only help these youth athletes create a healthy lifestyle, but to help them realize that they can make a positive impact on anyone. “Be the good in the world that you wish to see”. These kids are awesome, and this class serves as a unique opportunity to leave a positive impact in the youth fitness world.
F.A.S.T. – Week 1: SPRINTING MECHANICS/LINEAR SPEED
| 1. Movement Prep | |
| Forward Jogging | 2x 20 yards |
| Backward Jogging | 2x 20 yards |
| Skips | AMAR |
| Hurdles | 1x 10 yards |
| Walking Knee Hugs | 1x 10 yards |
| Walking Quad | 1x 10 yards |
| Cradle Walk | 1x 10 yards |
| Inchworm | 3x |
| Static Mountain Climbers – Vertical Shins | 2x 10 seconds |
| Athletic Stance – Leads to Power Jumps | |
| Ladder 2 linear and 2 lateral |
| 2. Speed Skills | |
| Knee Extensions | 4x each leg |
| Wall Drill March | Switch on coach’s command ex.1-1-2-1 |
| Arm Swings | Switch on coach’s command ex.1-1-2-1 |
| Right & Left Leg Bounding | 2x each leg |
| 5 Yard Sprint from forward facing start | 6x |
| 3. Strength Skill Practice | ||
| Squat | Hip Hinge Movement – ‘Shut the car door’ ‘Knock the wall down’‘Athletic Stance’ | Back and down; Weight in Heels; Vertical shins; Stand up like a superhero |
| Pick Ups (Deadlifts)6 lb Medicine Ball | 4 Step DL -Stand directly overtop -Put your hands on it -Squat down -Lift |
Reps and time allotted determined by coach |
| Broad Jump |
| 4. Obstacle Course |
| 5 yard sprint with tennis ball Drop off tennis ball in hula hoop – used points if tennis ball stayed in the hula hoop 15 yard bear crawl – High Knees in Ladder in Day 2 of Week 1 Pick up (DL) medicine ball Crab walk to hula hoop – High Knees in Ladder in Day 2 of Week 1 Pick up tennis ball Sprint back to partner |
F.A.S.T. – Week 2: LINEAR SPEED & HIP TURN
| 1. Movement Prep | |
| Forward Jogging | 2x 20 yards |
| Backward Jogging | 2x 20 yards |
| Skips | AMAR |
| Hurdles | 1x 10 yards |
| Walking Knee Hugs | 1x 10 yards |
| Walking Quad | 1x 10 yards |
| Cradle Walk | 1x 10 yards |
| Inchworm | 3x |
| Static Mountain Climbers – Vertical Shins | 2x 10 seconds |
| Athletic Stance (The Everything Stance) | |
| Ladder (Specific Drills) |
| 2. Speed Skills | |
| 5 yard sprint | 4x with no arms |
| Arm Swings | Switch on coach’s command ex.1-1-2-1 |
| 5 yard sprint | Concentration Arm Swings |
| Wall Drill March | Switch on coach’s command ex.1-1-2-1 |
| Hip Turn, Push & Go | 3x each leg (Drop step) |
| 3. Strength Skill Practice | ||
| Squat | Hip Hinge Movement – ‘Shut the car door’ ‘Knock the wall down’‘Athletic Stance’ | Back and down; Weight in HeelsVertical shins; Stand up like a superhero |
| Kettlebell Deadlifts | 4 Step DL -Stand directly overtop -Put your hands on it -Squat down -Lift with arms straight |
Reps and time allotted determined by coach |
| Depth Squat | Landing position | |
| Box Jump | Power up & landing position | |
| Broad Jump | 4x |
| 4. Obstacle Course Day 1 |
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| 5. Obstacle Course Day 2 |
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F.A.S.T. – Week 3: INTRODUCTION to MULTIDIRECTIONAL
| 1. Speed Skills | |
| Crossover Step | 3x each way |
| Foot Pop & Go | 3x 5 yards (reaction) |
| Backpedal-2-Sprint | 2x 10 yards |
| Pro Shuttle | 2x timed |
| Frisbee Hip Turn & Go | 3x each angle |
| 2. Movement Prep | |
| Forward Jogging | 2x 20 yards |
| Backward Jogging | 2x 20 yards |
| Power Skips | 1x 10 yards |
| Side Shuffle | 2x 10 yards |
| Athletic Stance | 1x 10 yards |
| Depth Jumps | 1x 10 yards |
| Side Shuffle Jumping Jacks | 1x 10 yards |
| Wall Drill | 3x |
| Arm Swings | 3x |
| Step Outs | 2x 10 sec. |
| Static Mountain Climbers – Vertical Shins | 2x 10 seconds |
| Clock Drill | |
| Open & Go | 2x 5 yards |
| Ladder (Specific Drills) |
| 3. Strength PODS for Day 1 | ||
| 1A. Kettlebell Deadlift 3×3 1B. Bench Push 3x 10 yard |
2A. Bodyweight Squat 3×3 2B. Box Jump 3×3 |
1A. Rope Pulls 3×3 1B. Hurdles 3×8 |
| 4. Obstacle Course Day 2 |
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F.A.S.T. – Week 4: Importance of the Crossover Step
| 1. Movement Prep | |
| Forward Jogging | 2x 20 yards |
| Backward Jogging | 2x 20 yards |
| Power Skips | 2x 10 yards |
| Side Shuffle | 2x 10 yards |
| Athletic Stance | 1x 10 yards |
| Depth Jumps | 1x 10 yards |
| Side Shuffle Jumping Jacks | 1x 10 yards |
| Wall Drill | 3x |
| Arm Swings | 3x |
| Step Outs | 2x 10 sec. |
| Static Mountain Climbers – Vertical Shins | 2x 10 seconds |
| Clock Drill – Hip Turn | |
| Front Medicine Ball Slams | 5x |
| Plank Holds | 1x 20 sec. |
| Ladder 2 linear and 2 lateral |
| 2. Speed Skills | |
| Crossover Step | 4x each way |
| Foot Pop & Go | 4x 5 yards |
| Backpedal-2-Sprint | 2x 10 yards |
| Rt. Leg & Lt. Leg Bounding | 1x each leg |
| Frisbee Angle Sprints | 3x each angle |
| Depth Jump-2-Sprint | 3x 5 yards |
| 3. Strength Skill Practice | ||
| Squat | Hip Hinge Movement – ‘Shut the car door’ ‘Knock the wall down’‘Athletic Stance’ | Back and down; Weight in HeelsVertical shins; Stand up like a superhero |
| Pick Ups (Deadlifts)6 lb Medicine BallKB Deadlifts | 4 Step DL-Stand directly overtop-Put your hands on it-Squat down
-Lift |
Reps and time allotted determined by coach |
| Sled Push | ||
| Box Jump | Power up & landing position |
| 4. Obstacle Course Day 1 Speedy Strongman |
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| 5. Obstacle Course Day 2 |
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F.A.S.T. – Week 5: ACCELERATION
| 1. Movement Prep | |
| Forward Jogging | 2x 20 yards |
| Backward Jogging | 2x 20 yards |
| Power Skips | AMAR |
| Side Shuffle | 2x 10 yards |
| Athletic Stance – Incorporate Jumps | |
| Depth Jumps | 1x 10 yards |
| Side Shuffle Jumping Jacks | 1x 10 yards |
| Wall Drill | 3x |
| Arm Swings | 3x |
| Step Outs | 2x 10 sec. |
| Static Mountain Climbers – Vertical Shins | 2x 10 seconds |
| Clock Drill | |
| Medicine Ball Slams | 1×5 front |
| Plank Holds | 1x 20 sec. |
| Ladder 2 linear and 2 lateral |
| 2. Speed Skills | |
| Hurdle Jumps, right, left & both feet | 4x 10 seconds |
| Hurdle-2-Sprint | 4x 5 yards |
| Depth Jump | 2×5 |
| Drop Step-2-Crossover | 2x |
| Lateral Box Jump | 2×6 each way |
| Frisbee Angle Sprints | 2x each side |
| Stop & Go Sprints | 3x 10 yards |
| 3. Strength Skill Practice |
| Squat |
| Kettlebell Deadlifts |
| Ring Pulls |
| Lateral Lunges |
| 4. Obstacle Course – POD Day 1 | 4. Obstacle Course Day 2 Rescue Team – Sled Push/Pull |
| 1A. Kettlebell Deadlift – 4×3
1B. Box Jump – 4×3
2A. Blue Saucer Sled Push – 10 yards 2B. Squat – 4×3
3A. Ring Pulls 3×2 3B. Lateral Lunges 3×2 each leg |
10 yard sled pull with rope 10 yard sled push 10 yard sled pull with rope 10 yard sled push Teammate repeats *We use a flat bench that is flipped over as the sled. The athletes push the legs of the bench. |
F.A.S.T. – Week 6: PUT IT ALL TOGETHER
| 1. Movement Prep | |
| Forward Jogging | 2x 20 yards |
| Backward Jogging | 2x 20 yards |
| Power Skips | AMAR |
| Side Shuffle | 1x 10 yards |
| Athletic Stance | 1x 10 yards |
| Jumping Jack Shuffle | 1x 10 yards |
| Side Shuffle Jumping Jacks | 1x 10 yards |
| Wall Drill | 3x |
| Arm Swings | 3x |
| Step Outs | 2x 10 sec. |
| Static Mountain Climbers – Vertical Shins | 2x 10 seconds |
| Clock Drill (Hip Turn) | 2x |
| Front Medicine Ball Slams | 5x |
| Plank Holds | 1x 20 sec. |
| Ladder – 2 linear and 2 lateral |
| 2. Speed Skills | |
| Side Shuffle Back to Sprint | 2x 5yards |
| Sleeper Sprints | 2x 5yards |
| Backpedal-2-Sprint | 2x 5yards |
| Open & Go Sprints | 2x 5yards |
| Frisbee Angle Sprints | 4x Distance varies |
| Drop step-2- Crossover | 2x 5yards |
| Pass Sprints w/ Coverage | 4x Distance Varies |
| Push & Go (push over standing tire & sprint) | 4x 5yards |
| 3. Strength Skill Practice |
| Squat |
| Kettlebell Deadlifts |
| Push Up |
| Box Jump |
| 4. Obstacle Course Day 1 Fireman Fun – Rescue Medicine Ball |
| 2 Throwers with soft dodgeballs in each corner2 runners at the start behind L screen4 others screens are set up in various positions to serve as cover for 2 runners. Runners can only stay behind screen for 3 seconds. Burpee penalty2 Medicine balls are to be recovered at the safe spot and brought back to the start.
If a runner is hit by a ball they are out of the game Teams switch once med balls are returned or runners are knocked out with dodgeball Play as many innings as you wish Ladders and hurdles were used to add a level of difficulty |
| 5. Obstacle Course – The Finish Junior American Gladiator |
| 2 Throwers with soft dodgeballs in each corner2 runners at the start behind L screen4 others screens are set up in various positions to serve as cover for 2 runners. Runners can only stay behind screen for 3 seconds. Burpee penalty2 Medicine balls are to be recovered at the safe spot and brought back to the start.
If a runner is hit by a ball they are out of the game Teams switch once med balls are returned or runners are knocked out with dodgeball Play as many innings as you wish Ladders and hurdles were used to add a level of difficulty |
