OTA Youth Performance
Stage 3: Train to Train Ages 12-16
Parameters
- Ages 12-16
- 2-4 Days per Week Training
- 2-4 Days per Week of Skills/Practice/Play Sports
Training
- 2 Days Linear Speed Focus
- 2 Days Change of Direction/Agility Focus
- 2 Days Multi-Directional Plyometrics
- 4 Days Lower Limb Plyometrics
- 4 Days Throwing
- 4 Days Strength Focus (Train to Train)
- Progress through Ascending Volume
Dynamic Warm Up
1. High Knee Tuck | High Knee Run - 10 yards each
2. Hurdler Stretch | Butt Kick Run - 10 yards each
3. Figure 4 | Straight Leg March - 10 yards each
4. Lunge | Reverse Lunge - 10 yards each
5. Lateral Lunge | Waiter’s Bows - 10 yards each
6. Bodyweight Squats - 10
7. Single Leg Toe Touch - 5 each side
8. Low Lateral Shuffle - 10 yards each
9. Carioca Shuffle - 10 yards each
10. Heel to Toe Walk: No Momentum | With Momentum - 10 yards each
11. Heel Walk | Toe Walk - 10 yards each
12. 4 Way Hip Activation - 3 reps with a pause | 3 reps with speed
13. Monster Walk (forward, reverse) - 10 yards each
14. Lateral Monster Walk - 10 yards each direction
Phase 1
Day 1 - Lower Body Focus
Dynamic Warm Up
Speed & Power
1. Forward Pogo Jumps - 4 x 10 yards
2. Single Leg Broad Jump (land 2) - 4 x 4 each leg
3. 4 Way Ground Starts - 2 x 10 yards each direction (8 total reps)
4. Med Ball Broad Toss - 10 x 1
Strength
1. Trap Bar Deadlift - Week 1: 4 x 8 | Week 2: 4 x 10 | Week 3: 4 x 12 | Week 4: 5 x 5
2. DB Reverse Lunge - 3 x 8 ea. leg
3.A. Goblet Lateral Lunge - 3 x 8 each leg
3.B. Buddy Hamstring Curls - 3 x 8
4. Plank + Side Planks - 3 x 30 seconds each way
Phase 1
Day 2 - Upper Body Focus
Dynamic Warm Up
Speed & Power
1. Lateral Pogo Jumps - 2 x 10 yards each direction
2. Single Leg Lateral Broad (land 2 forward) - 4 x 4 each leg
3. Lateral Short Shuttle - 4 x 1 each direction
4. Med Ball Side Toss - 8 x 1 each side
Strength
1. Bench Press - Week 1: 4 x 8 | Week 2: 4 x 10 | Week 3: 4 x 12 | Week 4: 5 x 5
2.A. Chin Ups - 3 x Max Reps
2.B. Band Upright Facepull - 3 x 10
3.A. Band Tricep Extension - 3 x 20
3.B. Lateral Plank Walk - 3 x 10 yards each direction
Phase 1
Day 3 - Lower Body Focus
Dynamic Warm Up
Speed & Power
1. Pogo Jumps - 2 x 10 seconds
2. Squat Jumps - 2 x 10 seconds
3. Box Jumps - 8 x 1
4. Build Ups - 4 x 20 yards
5. Med Ball Vertical Toss - 8 x 1
Strength
1. Goblet Squat - Week 1: 4 x 8 | Week 2: 4 x 10 | Week 3: 4 x 12 | Week 4: 5 x 5
2. Romanian Deadlift - 3 x 8
3.A. DB Walking Lunge - 3 x 8 each leg
3.B. Swiss Ball Hamstring Curl - 3 x 8
4. Suitcase Carry - 3 x 20 yards
Phase 1
Day 4 - Upper Body Focus
Dynamic Warm Up
Speed & Power
1. Power Skips for Height - 4 x 10 yards
2. Power Skips for Distance - 4 x 20 yards
3. Power Bounds for Height - 4 x 10 yards
4. Power Bounds for Distance - 4 x 20 yards
Strength
1. Floor Press - Week 1: 4 x 8 | Week 2: 4 x 10 | Week 3: 4 x 12 | Week 4: 5 x 5
2.A. Inverted Row - 3 x Max Reps
2.B. Band Snatch - 3 x 10
3.A. Farmer Carry - 3 x 20 yards
3.B. Plank Walkouts - 3 x 10
Phase 2
Day 1 - Lower Body Focus
Dynamic Warm Up
Speed & Power
1. Forward Alternating Pogo Jumps - 4 x 10 yards
2. Double Broad Jumps - 8 x 1
3. Falling Starts - 8 x 1
4. Kneeling Med Ball Broad Toss - 8 x 1
Strength
1. Trap Bar Deadlift (low handle) - Week 1: 4 x 8 | Week 2: 4 x 10 | Week 3: 4 x 12 | Week 4: 5 x 5
2. Bulgarian Split Squat - 3 x 8 ea. leg
3.A. Decel Step Ups - 3 x 8 each leg
3.B. Band Hamstring Curls - 3 x 8
4. Stir the Pot - 3 x 8 each direction
Phase 2
Day 2 - Upper Body Focus
Dynamic Warm Up
Speed & Power
1. Lateral Pogo Jumps - 2 x 10 yards each direction
2. Lateral Power Shuffle - 4 x 10 yards each direction
3. Skater Jump - 4 x 4 each leg
3. Pro Shuttle - 4 x 1 each direction
4. Half Kneeling Med Ball Single Arm Broad Toss - 8 x 1 each side
Strength
1. Bench Press - Week 1: 4 x 8 | Week 2: 4 x 10 | Week 3: 4 x 12 | Week 4: 5 x 5
2.A. Neutral Grip Pull Ups - 3 x Max Reps
2.B. Band Facepull - 3 x 10
3.A. Overhead Band Tricep Extension - 3 x 20
3.B. Plank Bird Dogs - 3 x 10
Phase 2
Day 3 - Lower Body Focus
Dynamic Warm Up
Speed & Power
1. Pogo Jumps - 2 x 10 seconds
2. Alternating Lunge Jumps - 2 x 10 seconds
3. Seated Box Jumps - 8 x 1
4. High Knee | Butt Kick | High Knee + Butt Kick Run - 2 x 10 yards each
5. Build Ups - 4 x 20 yards
6. Med Ball Backwards Toss - 8 x 1
Strength
1. Goblet Squat - Week 1: 4 x 8 | Week 2: 4 x 10 | Week 3: 4 x 12 | Week 4: 5 x 5
2. DB Romanian Deadlift - 3 x 8
3. Sled March - 4 x 25 yards
4. Prone Cobra- 3 x 30 seconds
Phase 2
Day 4 - Upper Body Focus
Dynamic Warm Up
Speed & Power
1. Power Skips for Height - 4 x 10 yards
2. Power Skips for Distance - 4 x 20 yards
3. Power Bounds for Height - 4 x 10 yards
4. Power Bounds for Distance - 4 x 20 yards
Strength
1. Close Grip Bench Press - Week 1: 4 x 8 | Week 2: 4 x 10 | Week 3: 4 x 12 | Week 4: 5 x 5
2.A. Rope/Towel Inverted Row - 3 x Max Reps
2.B. Band Pull Aparts - 3 x 10
3.A. Farmer Carry - 3 x 25 yards
3.B. Seal Walks - 3 x 25 yards
Phase 3
Day 1 - Lower Body Focus
Dynamic Warm Up
Speed & Power
1. Forward Pogo Jumps - 2 x 10 yards
2. Single Leg Forward Pogos - 2 x 10 yards each leg
2. Single Leg Double Broad Jumps - 8 x 1 each leg
3. Sled Sprints - 8 x 25 yards
4. Med Ball Soccer Toss - 8 x 1
Strength
1. Trap Bar Deadlift - Week 1: 4 x 8 | Week 2: 4 x 10 | Week 3: 4 x 12 | Week 4: 5 x 5
2. DB Step Ups - 3 x 8 ea. leg
3.A. Overhead Plate Lunge - 3 x 8 each leg
3.B. Buddy Hamstring Curls - 3 x 8
4. Wheel Rollouts - 3 x 8
Phase 3
Day 2 - Upper Body Focus
Dynamic Warm Up
Speed & Power
1. Lateral Pogo Jumps - 2 x 10 yards each direction
2. Lateral Power Shuffle - 2 x 10 yards each direction
3. Lateral Quick Shuffle - 2 x 10 yards each direction
4. Ascending Skater Jump - 4 x 10 yards each leg
5. Mirror Drill - 4 x 1
6. Med Ball Single Arm Broad Toss - 8 x 1 each side
Strength
1. Bench Press - Week 1: 4 x 8 | Week 2: 4 x 10 | Week 3: 4 x 12 | Week 4: 5 x 5
2.A. Pull Ups - 3 x Max Reps
2.B. Band Row - 3 x 10
3.A. Close Grip Push Up - 3 x 10
3.B. Hanging Knee Raise - 3 x 10
Phase 3
Day 3 - Lower Body Focus
Dynamic Warm Up
Speed & Power
1. Pogo Jumps - 2 x 10 seconds
2. Hurdle Jumps - 8 x 4 hurdles
3. Approach Box Jump or High Hurdle Jump - 8 x 1
4. A Skip | B Skip - 2 x 20 yards each
5. Build Ups - 4 x 20 yards
6. Med Ball Backwards Toss - 8 x 1
Strength
1. Goblet Squat - Week 1: 4 x 8 | Week 2: 4 x 10 | Week 3: 4 x 12 | Week 4: 5 x 5
2. Band Goodmorning - 3 x 8
3. Sled Drag - 4 x 25 yards
4. Hyperextension - 3 x 20
Phase 3
Day 4 - Upper Body Focus
Dynamic Warm Up
Speed & Power
1. Power Skips for Height - 4 x 10 yards
2. Power Skips for Distance - 4 x 20 yards
3. Power Bounds for Height - 4 x 10 yards
4. Power Bounds for Distance - 4 x 20 yards
Strength
1. DB Bench Press - Week 1: 4 x 8 | Week 2: 4 x 10 | Week 3: 4 x 12 | Week 4: 5 x 5
2.A. Single Arm DB Row - 3 x 10 each arm
2.B. Band Scarecrows - 3 x 10
3. Farmer Carry - 3 x 30 yards
4. Seated Twists - 3 x 20
