Programs : Sports Performance : Collegiate / Youth

BOMMARITO PERFORMANCE SYSTEMS
YOUTH SMALL GROUP TRAINING
SAMPLE WEEKLY PLAN - 13-UNDER AGE GROUP

FIELD POWER AND SPEED DEVELOPMENT
ASPECT	TIME	DAY 1	DAY 2	DAY 3
WARMUP	10 MIN	ACTIVE DYNAMIC WARMUP	SMALL HURDLE WARMUP	ACTIVE DYNAMIC WARMUP
CNS ACTIVATION	10 MIN	LINEAR WALL DRILL	WALL ASKIP SERIES	LATERAL WALL DRILL
PLYOMETRICS	10 MIN	VERTICAL: Linear/Lateral Microhurdle Jump Series	UPPER BODY / CORE MB Rapid Response	HORIZONTAL: Double leg Maximum Velocity Bound Series
TECHNICAL SPEED	15 MIN	1. RESISTED LINEAR SERIES 2. ARM ACTION SERIES	1. LATERAL JUMP, CARIOCA QUICK STEP 2. LINE BOUND COD DRILL	1. BACK LATERAL RESISTED SERIES 2. COD DRILLS
APPLICATION MOVEMENT	15 MIN	1. REACTION LINEAR SPRINTS 2. BUILD UP RUNS	1. PRO SHUTTLE REACTION DRILL 2. WAVE SHUFFLE DRILL	1. BACKWARD RUNS 2. COACH COMMAND SPEED TURN

WEIGHT ROOM POWER, STRENGTH, STABILIZATION DEVELOPMENT
ASPECT	TIME	DAY 1	DAY 2	DAY 3
CORE	5 MIN	STRENGTH Stabilization, Linear, Rotational, Posterior	SPEED STRENGTH MB Standing Rotations	STABILIZATION Pillar Series
POWER (SS) LOWER REALIGNMENT	10 MIN	BOX JUMP / DEPTH DROP INFANT SQUAT SERIES	LANDMINE ROTATIONAL HIP/KNEE/ANKLE PREHAB	BOX JUMP / DEPTH DROP OVERHEAD SQUAT SERIES
PRIMARY STRENGTH (SS) CORRECTIVE EXERCISE	15 MIN	LOWER PUSH Front Squat / Scapular Prehab	UPPER PUSH Bench Press / Rotational Prehab	FULL BODY SL High Box Squat (Bands) / DB Alt Bench
AUXILARY / PREHABILITATION	10 MIN	LOWER POSTERIOR CHAIN COMPLEX Floor Glute Ham Raise / Posture Prehab PB Hamstrings	UPPER POSTERIOR CHAIN COMPLEX Machine Low Row / Glute Prehab DB Shoulder Series	FULL POSTERIOR CHAIN COMPLEX Reverse Sled Row / Sled Tricep Walk Deceleration / Balance Training
COOLDOWN	5 MIN	FOAM ROLL	STATIC STRETCHING	ACTIVE ISOLATED STRETCHING

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