KEYSTONE FC UNDER 13-19 TRAINING SCHEDULE

Monday Tuesday

Alactic Workout ☐ 1A or 1B ☐ 1A or 1B

Technical Work Technical Work ☐ Techne App (30-Minutes) ☐ Techne App (45-Minutes)

Wednesday Thursday

Speed Endurance Workout Strength Training ☐ 2A or 2B ☐ 1A or 1B

Technical Work Technical Work ☐ Techne App (60-Minutes) ☐ Techne App (45-Minutes)

Friday Saturday

Agility Workout Technical Work ☐ 3A or 3B ☐ Techne App (30-Minutes)

Technical Work ☐ Techne App (60-Minutes)

Sunday

Rest & Recovery Day Alactic Workouts Chose one of the options in this category each week. Instructions: 1-Yard = 1 Big Step • Place a cone at 0, 10, 20, 30, 40, & 50yds • Perform 10 reps of each listed below before proceeding to the next distance… - Sprint 50yds and walk back to start as recovery ( = 1 rep) and immediately begin next rep - Sprint 40yds; walk back as recovery - Sprint 30yds; walk back as recovery - Sprint 20yds; walk back as recovery - Sprint 10yds; walk back as recovery 50 Sprints (Workout 1A) 50 Sprints (Workout

Instructions: 1-Yard = 1 Big Step Pick Up Sprints: • Gradually increase your speed every 10yds until you are sprinting at 100% for the final 15yds. Decelerate quickly within 5yds - Jog at 50% for 10yds - Jog at 75% for 10yds - Sprint at 100% for 15yds - Decelerate in 5yds - Walk back to beginning and immediately begin next rep - PERFORM 15 reps Down Hill Running: Down Hill Running & • Find a hill about 40yds in length (very slight decline)

Pick Up Sprints (Workout 1B) Pick Up Sprints (Workout - Set up a start and end cone about 40yds apart - PERFORM 15 reps - REST – walk back to start as recovery and immediately begin next rep Speed Endurance Workouts Chose one of the options in this category each week. Instructions: Perform sprints in the order listed below • ¼ Gassers – 10 reps - Sprint sideline to sideline - Goal time is <11sec - Start each rep at the top of every minute (11sec sprint; 49sec REST) • ½ Gassers - 2 sets x 5 reps - Sprint sideline to sideline and back - Goal time is <22sec - Start each rep at the top of every minute (22sec sprint; 38sec REST) - REST for 2min after each set (1 set = 5 reps) • Gassers - 2 sets x 5 reps - Sprint sideline to sideline and back two times - Goal time is <55sec

Gasser Gauntlet (Workout 2A) Gasser Gauntlet (Workout - REST for the same time it took you to complete Gasser even if that is over or under the goal time (i.e. - sprint in 60sec; REST for 60sec) - REST for 2min after each set (1 set = 5 reps) Instructions: Sprint = 90%, Jog = 60% (21-Minutes) • 5 min warm-up at easy pace (50%) • 5:00-5:10 - Sprint • 5:10-6:10 - Jog • 6:10-6:30 - Sprint • 6:30-7:30 - Jog • 7:30-8:00 - Sprint • 8:00-9:00 - Jog • 9:00-9:20 - Sprint • 9:20-10:20 - Jog • 10:20-10:30 - Sprint • 10:30-11:30 - Jog • 11:30-11:50 - Sprint • 11:50-12:50 - Jog Interval Run (Workout 2B) Interval Run (Workout • 12:50-13:20 - Sprint • 13:20-14:20 - Jog • 14:20-14:40 - Sprint • 14:40-15:40 - Jog • 15:40-15:50 - Sprint • 5 min cool-down jog at easy pace (50%) Agility Workouts Chose one of the options in this category each week. Instructions: Set up 4 cones in a 5yd x 5yd box; • Place a cone at 0, 10, 20, 30, 40, & 50yds 1-Yard = 1 Big Step. • Perform 10 reps of each listed below before proceeding to the next distance… - Sprint 50yds and walk back to start as recovery ( = 1 rep) and immediately begin next rep - Sprint 40yds; walk back as recovery - Sprint 30yds; walk back as recovery - Sprint 20yds; walk back as recovery - Sprint 10yds; walk back as recovery Agility Box (Workout 3A) Agility Box (Workout

Instructions: • Perform each drill for 30sec then take a 30sec REST before moving onto the next drill. Line Drills: • Feet together - forward/backward jumps - turn and sprint 10yds • Feet together - forward/backward jumps - turn and sprint 10yds • Feet together - side to side jumps- turn and sprint 10yds • Scissors - sprint 10yds • Hip turns (shoulders squared to line, feet and hips turn to 45°, then turn to opposite side - sprint 10yds (Workout 3B) (Workout • Feet together - forward facing V pattern - sprint 10yds • REPEAT all the above 3x Triangle Agility: Set up 3 cones in a triangle with about 2 • Shuffle clockwise Line Drills & Triangle Agility Drills Line Drills & Triangle ft between each cone. • Shuffle counterclockwise • Fwd/Bwd Line hops • “V” Sprint/Backpedal • Scissors • Icky Shuffle (in-in-out) • Shuffle/Sprint/Backpedal around triangle • In-In-Out-Out (start inside triangle) • Hopscotch • (Right leg) Hop all sides return to middle • (Left leg) Hop all sides return to middle • REPEAT all the above 3x Workout 3A Vertical Jump risk. Volt makesnoexpressorimpliedwarrantiesregardingtheVolt programorcontent.UseofVolt’s programandcontentisgovernedbythe termsofuseprovidedonVolt’s website. Ice Skaters BW BroadJump if usingasstand-aloneworkout BW ExplosiveStep-up Rest60secbeforeBWBroadJump Jumpashighpossibleeachrep Landwithoppositefootonbox 8-10repseachleg Rest 90 sec before starting next round, next 90secbefore Rest starting Resetpositionbetweenreps Jumpashighpossibleeachrep Hingehipsandpullarmsbacktoloadforjump 6-8reps Rest60secbeforeVerticalJump Immediatelybeginnextrepuponlanding Jumplaterallyasfarpossibleeachrep 8-10repseachway Rest60secbeforeIceSkaters Resetpositionbetweenreps Jumpasfarforwardpossibleeachrep Hingehipsandpullarmsbacktoloadforjump 8-10reps This trainingprogramonlycontainsrecommendations. own solediscretionandareperformedattheuser’s Actual ,volumes,andintensitiesareundertakenattheuser’s Chose oneoftheoptionsinthiscategoryeachweek. Strength Training Primer:Level2 rounds asastand-aloneworkout. lower bodyforexplosivemovements.Optional:complete2to3 Complete 1roundofthiscircuitbeforeyourworkouttoprime Metabolic Conditioning Finisher StrengthLevel Training 3: 14-Min AMRAP Complete this finisher after your workout up to 2x/week to improve Chose one of the options in this category each week. your anaerobic capacity.

INSTRUCTIONS 14-min AMRAP (as many rounds as possible) workout Perform as many rounds of this circuit as possible within 14 minutes Use dumbbells of the same weight for all weighted exercises Do not rest between exercises

BW 15-20 reps Keep core tight, torso upright Drive through heels to stand up Workout 3B Workout

BW Push-up 15-20 reps Hands wider than shoulder-width apart Keep body planked, elbows tucked in If too intense, place hands on elevated surface, like a bench

BW Single-Leg RDL 10 reps each side Keep weight in heel of standing leg Use glutes/ to stand up

Supine [Overhand-Grip] 8-12 reps Keep legs together, body planked Pull chest up to touch bar Do not use momentum If too intense, raise height of bar

This training program only contains recommendations. Actual exercises, volumes, and intensities are undertaken at the user’s sole discretion and are performed at the user’s own risk. Volt makes no express or implied warranties regarding the Volt program or content. Use of Volt’s program and content is governed by the terms of use provided on Volt’s website.