FC AZ ATG Soccer Training U9-U12: 1-3 Days Per Week

SETS	EXERCISE	REPS	FORM POINTS	VIDEO LINK
1-2	Suitcase Carry	20-30 seconds	- stand tall, stay straight & strong through core	SUITCASE
BLOCK 1
1-2 (A)	Straight-Leg Calf Raise (FHL)	5-10 reps	- Push through big toe - Slow & controlled on way down/ eccentric	Straight-Leg Calf Raise (FHL)
1-2 (B)	Bent Leg Calf Raise	5-10 reps	- Push through big toe - Slow & controlled on way down/ eccentric	Bent Leg Calf Raise
1-2 (C)	Tibialis Raise	5-10 reps	- flexing toes up - hold at top position - then control down (2-3 seconds)
BLOCK 2
1-2 (A)	ATG Split Squat	3 reps w/ 4-5 second pause at bottom	- slow and controlled - pause at end range - regress by raising front leg	Split Squat Split Squat Explained
1-2 (B)	VMO Squat	5-10 reps	- keep glutes engaged	VMO Squat
1-2 (C)	Nordic (Eccentric Focus)	5 reps	- 4-5 seconds on the way down - GOAL: Control the entire way down
BLOCK 3
1-2 (A)	Patrick Step Up	5-10 reps	- Foot flat/no heel elevation - touch inside of opposite heel to floor	Patrick Step Up
1-2 (B)	Poliquin Step Up	5-10 reps	- Heel raised and supported - touch inside of opposite heel to floor	Poliquin Step Up
BLOCK 4
1-2 (A)	Pullup or Single- Arm Pulldown	5 reps	- Neutral grip is possible - underhand grip if not possible	Pullup Progression
1-2 (B)	ATG Full Range Push Ups	5-10 reps	- Neutral grip - full stretch - Eccentric: slow & controlled	Progression Kettlebell TRX

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