OTA Youth Performance
Stage 2: Learn to Train Ages 10-12
Parameters
- Ages 10-12
- 2 Day per Week Training
- 2-4 Days per Week of Skills/Practice/Play Sports
Training
- 1 Day Linear Speed Focus
- 1 Day Change of Direction/Agility Focus
- 1 Day Vertical Power Focus
- 1 Day Horizontal Power Focus
- 2 Days Throwing
- 2 Days Strength Focus (Learn the Movements)
- 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
Month 1 - Day 1
Dynamic Warm Up
Speed & Power
Week 1: 4 Rounds | Week 2: 5 Rounds | Week 3: 6 Rounds | Week 4: 3 Rounds
1.A. Ground Starts - 10 yards
1.B. Box Jump - 5 reps
1.C. Med Ball Slam - 10 reps
1.D. Med Ball Broad Toss - 5 reps
Strength
Week 1: 4 x 8 | Week 2: 4 x 10 | Week 3: 4 x 12 | Week 4: 5 x 5
1.A. Goblet Squat w Pause
1.B. Push Ups w Hand Release
1.C. Chin Ups (use band if needed)
2.A. DB RDL - 2 x 10
2.B. Suitcase Carry - 2 x 10 each side
2.C. Plank - 2 x 30 seconds
Month 1 - Day 2
Dynamic Warm Up
Speed & Power
Week 1: 4 Rounds | Week 2: 5 Rounds | Week 3: 6 Rounds | Week 4: 3 Rounds
1.A. Pro Shuttle - 1 rep each direction
1.B. Broad Jumps - 10 reps
1.C. Med Ball Side Toss - 5 reps each side
1.D. Med Ball Vertical Toss - 5 reps
Strength
Week 1: 4 x 8 | Week 2: 4 x 10 | Week 3: 4 x 12 | Week 4: 5 x 5
1.A. Bench Press w Pause
1.B. Bulgarian Split Squat
1.C. Inverted Row
2.A. DB Farmer Carry - 2 x 20 yards
2.B. Band Pull Apart - 2 x 10
2.C. Side Plank - 2 x 30 seconds each side
Month 2 - Day 1
Dynamic Warm Up
Speed & Power
Week 1: 4 Rounds | Week 2: 5 Rounds | Week 3: 6 Rounds | Week 4: 3 Rounds
1.A. Falling Starts - 10 yards
1.B. Seated Box Jump - 5 reps
1.C. Med Ball Side Slam - 10 reps
1.D. Med Ball Single Arm Broad Toss - 5 reps each side
Strength
Week 1: 4 x 8 | Week 2: 4 x 10 | Week 3: 4 x 12 | Week 4: 5 x 5
1.A. Goblet Squat to Low Box
1.B. Incline Push Ups
1.C. Pull Up (use band if needed)
2.A. BB RDL - 2 x 10
2.B. Overhead Waiter Carry - 2 x 20 yards each side
2.C. Plank Walkouts - 2 x 10
Month 2 - Day 2
Dynamic Warm Up
Speed & Power
Week 1: 4 Rounds | Week 2: 5 Rounds | Week 3: 6 Rounds | Week 4: 3 Rounds
1.A. Lateral Short Shuttle - 1 rep each direction
1.B. Alternating Single Leg Broad Jumps (land 2) - 4 reps each leg
1.C. Med Ball Side Toss - 5 reps each side
1.D. Med Ball Underhand Toss - 5 reps
Strength
Week 1: 4 x 8 | Week 2: 4 x 10 | Week 3: 4 x 12 | Week 4: 5 x 5
1.A. Close Grip Bench Press
1.B. DB Reverse Lunge
1.C. Rope or Towel Inverted Row
2.A. Sled Push - 2 x 20 yards
2.B. Band Snatch - 2 x 10
2.C. Side Plank Hip Lifts - 2 x 20 each side
Month 3 - Day 1
Dynamic Warm Up
Speed & Power
Week 1: 4 Rounds | Week 2: 5 Rounds | Week 3: 6 Rounds | Week 4: 3 Rounds
1.A. Ball Drops - 5 reps
1.B. Power Bounds for Height - 10 yards
1.C. Power Bounds for Distance - 10 yards
1.D. Med Ball Backwards Toss - 5 reps
Strength
Week 1: 4 x 8 | Week 2: 4 x 10 | Week 3: 4 x 12 | Week 4: 5 x 5
1.A. Goblet Squat
1.B. Push Up w Shoulder Tap
1.C. Neutral Grip Pull Up (use band if needed)
2.A. Single Leg DB RDL - 2 x 10 each leg
2.B. Sandbag Carry - 2 x 20 yards
2.C. Plank Bird Dogs - 2 x 10
Month 3 - Day 2
Dynamic Warm Up
Speed & Power
Week 1: 4 Rounds | Week 2: 5 Rounds | Week 3: 6 Rounds | Week 4: 3 Rounds
1.A. Lateral Short Ball Drops - 3 reps
1.B. Power Skips for Height - 15 yards
1.C. Power Skips for Distance - 15 yards
1.D. Med Ball Broad Toss - 5 reps
Strength
Week 1: 4 x 8 | Week 2: 4 x 10 | Week 3: 4 x 12 | Week 4: 5 x 5
1.A. Bench Press
1.B. DB Walking Lunge
1.C. Renegade Rows
2.A. Sled Pull - 2 x 20 yards
2.B. Band Facepull - 2 x 10
2.C. Seated Twists - 2 x 20 each side