OTA Youth Performance
Stage 1: Fundamentals Ages 6-10
Parameters
- Ages 6-7
- 1 Day per Week Training
- 2-4 Days per Week of Skills/Practice/Play Sports
- Ages 8-10
- 2 Days per Week Training
- 2-4 Days per Week of Skills/Practice/Play Sports
Training Session
- Agility
- Speed
- Power
- Strength
- No Periodization
Base Level Movements
Agility
Speed
1. Lateral Shuffle Variations
1. Ground Starts
2. Linear Cutting Variations
2. Ball Drops
3. Short Shuttle
3. 2 point Starts
4. Line Hops
4. Falling Starts
5. Lateral Line Hops
5. Build Up Sprints
6. Circle Run
Strength
7. Figure 8 Run
1. Crawl Variations
8. Ladder Drills
2. Push Up Variations
9. Star Drill
3. Pull Up Variations
10. Mirror Drill
4. Row Variations
Power
5. Plank Variations
1. Med Ball Throw Variations
6. Squat Variations
2. Power Skips
7. Lunge Variations
3. Jump Variations
8. Prone Cobra
4. Landing Variations
9. Burpees
Workout 1
General Movement
1.A. Heel to Toe Walk (slow) - 1 x 10 yards
1.B. Heel to Toe Walk (fast) - 1 x 10 yards
2.A. Heel Walk - 1 x 10 yards
2.B. Toe Walk - 1 x 10 yards
3.A. High Knee Tuck - 2 x 10 yards
3.B. High Knee Run - 2 x 10 yards
4.A. Butt Kick Stretch - 2 x 10 yards
4.B. Butt Kick Run - 2 x 10 yards
5.A. Toe Touch Walk - 2 x 10 yards
5.B. Straight Leg March - 2 x 10 yards
6.A. Walking Lunge - 2 x 10 yards
6.B. Reverse Walking Lunge - 2 x 10 yards
7.A. Lateral Walking Lunge - 2 x 10 yards
7.B. Lateral Shuffle - 2 x 10 yards
8.A. Carioca - 2 x 10 yards
8.B. Back Pedal - 2 x 10 yards
9.A. Bodyweight Squats - 2 x 10
9.B. SL Toe Touch - 2 x 5 each side
10.A. Pogo Jumps - 2 x 10 seconds
10.B. Squat Jumps - 2 x 10 seconds
Agility, Speed, Strength
1.A. Power Skips - 2 x 10 yards
1.B. Bear Crawl - 2 x 10 yards
2.B. Shuttle Run - 2 x 1 each direction
2.B. Crab Walk - 2 x 10 yards
3.A. Lateral Short Shuttle - 2 x 1 each direction
3.B. Lateral Plank Walk - 2 x 10 yards
4.A. 4 Way Ground Starts - 4 x 10 yards
4.B. Plank Walkouts - 4 x 5
Workout 2
General Movement
1.A. Heel to Toe Walk (slow) - 1 x 10 yards
1.B. Heel to Toe Walk (fast) - 1 x 10 yards
2.A. Heel Walk - 1 x 10 yards
2.B. Toe Walk - 1 x 10 yards
3.A. High Knee Tuck - 2 x 10 yards
3.B. High Knee Run - 2 x 10 yards
4.A. Butt Kick Stretch - 2 x 10 yards
4.B. Butt Kick Run - 2 x 10 yards
5.A. Toe Touch Walk - 2 x 10 yards
5.B. Straight Leg March - 2 x 10 yards
6.A. Walking Lunge - 2 x 10 yards
6.B. Reverse Walking Lunge - 2 x 10 yards
7.A. Lateral Walking Lunge - 2 x 10 yards
7.B. Lateral Shuffle - 2 x 10 yards
8.A. Carioca - 2 x 10 yards
8.B. Back Pedal - 2 x 10 yards
9.A. Bodyweight Squats - 2 x 10
9.B. SL Toe Touch - 2 x 5 each side
10.A. Pogo Jumps - 2 x 10 seconds
10.B. Squat Jumps - 2 x 10 seconds
Agility, Speed, Strength
1.A. Ladder: 1 Foot - 2 x 10 yards
1.B. Push Ups - 2 x Until Form Breaks
2.B. Ladder: 2 Feet - 2 x 10 yards
2.B. Chin Ups - 2 x Until Form Breaks
3.A. Ladder: Lateral 1 Foot - 2 x 10 yards
3.B. Plank Press Ups - 2 x 8
4.A. Ladder: Lateral 2 Feet - 2 x 10 yards
4.B. Inverted Row - 2 x 8
Workout 3
General Movement
1.A. Heel to Toe Walk (slow) - 1 x 10 yards
1.B. Heel to Toe Walk (fast) - 1 x 10 yards
2.A. Heel Walk - 1 x 10 yards
2.B. Toe Walk - 1 x 10 yards
3.A. High Knee Tuck - 2 x 10 yards
3.B. High Knee Run - 2 x 10 yards
4.A. Butt Kick Stretch - 2 x 10 yards
4.B. Butt Kick Run - 2 x 10 yards
5.A. Toe Touch Walk - 2 x 10 yards
5.B. Straight Leg March - 2 x 10 yards
6.A. Walking Lunge - 2 x 10 yards
6.B. Reverse Walking Lunge - 2 x 10 yards
7.A. Lateral Walking Lunge - 2 x 10 yards
7.B. Lateral Shuffle - 2 x 10 yards
8.A. Carioca - 2 x 10 yards
8.B. Back Pedal - 2 x 10 yards
9.A. Bodyweight Squats - 2 x 10
9.B. SL Toe Touch - 2 x 5 each side
10.A. Pogo Jumps - 2 x 10 seconds
10.B. Squat Jumps - 2 x 10 seconds
Agility, Speed, Strength
1.A. Falling Sprints - 2 x 25 yards
1.B. Wheelbarrow Walks - 2 x 10 yards
2.B. Line Hops - 2 x 10 seconds
2.B. Burpees - 2 x 10
3.A. Lateral Line Hops - 2 x 10 seconds
3.B. Wall Walks - 2 x 5
4.A. Figure 8 Run - 2 x 1 each direction
4.B. Inchworms - 2 x 10 yards
Workout 4
General Movement
1.A. Heel to Toe Walk (slow) - 1 x 10 yards
1.B. Heel to Toe Walk (fast) - 1 x 10 yards
2.A. Heel Walk - 1 x 10 yards
2.B. Toe Walk - 1 x 10 yards
3.A. High Knee Tuck - 2 x 10 yards
3.B. High Knee Run - 2 x 10 yards
4.A. Butt Kick Stretch - 2 x 10 yards
4.B. Butt Kick Run - 2 x 10 yards
5.A. Toe Touch Walk - 2 x 10 yards
5.B. Straight Leg March - 2 x 10 yards
6.A. Walking Lunge - 2 x 10 yards
6.B. Reverse Walking Lunge - 2 x 10 yards
7.A. Lateral Walking Lunge - 2 x 10 yards
7.B. Lateral Shuffle - 2 x 10 yards
8.A. Carioca - 2 x 10 yards
8.B. Back Pedal - 2 x 10 yards
9.A. Bodyweight Squats - 2 x 10
9.B. SL Toe Touch - 2 x 5 each side
10.A. Pogo Jumps - 2 x 10 seconds
10.B. Squat Jumps - 2 x 10 seconds
Agility, Speed, Strength
1.A. Ladder Sprints - 2 x 1
1.B. Med Ball Broad Toss - 2 x 10
2.A. Star Drill - 2 x 2
2.B. Med Ball Side Toss - 2 x 10
3.A. Squat Jumps - 2 x 10 seconds
3.B. Med Ball Slam - 2 x 10
4.A. Lunge Jumps - 2 x 10 seconds
4.B. Med Ball Vertical Toss - 2 x 10
Workout 5
General Movement
1.A. Heel to Toe Walk (slow) - 1 x 10 yards
1.B. Heel to Toe Walk (fast) - 1 x 10 yards
2.A. Heel Walk - 1 x 10 yards
2.B. Toe Walk - 1 x 10 yards
3.A. High Knee Tuck - 2 x 10 yards
3.B. High Knee Run - 2 x 10 yards
4.A. Butt Kick Stretch - 2 x 10 yards
4.B. Butt Kick Run - 2 x 10 yards
5.A. Toe Touch Walk - 2 x 10 yards
5.B. Straight Leg March - 2 x 10 yards
6.A. Walking Lunge - 2 x 10 yards
6.B. Reverse Walking Lunge - 2 x 10 yards
7.A. Lateral Walking Lunge - 2 x 10 yards
7.B. Lateral Shuffle - 2 x 10 yards
8.A. Carioca - 2 x 10 yards
8.B. Back Pedal - 2 x 10 yards
9.A. Bodyweight Squats - 2 x 10
9.B. SL Toe Touch - 2 x 5 each side
10.A. Pogo Jumps - 2 x 10 seconds
10.B. Squat Jumps - 2 x 10 seconds
Agility, Speed, Strength
1.A. Falling Starts
1.B. Pull Up - 2 x Until Form Breaks
2.A. Circle Runs - 2 x 1 each direction
2.B. Incline Push Up - 2 x Until Form Breaks
3.A. Box Jumps - 2 x 10 seconds
3.B. Prone Cobra - 2 x 30 seconds
4.A. Broad Jumps - 2 x 10 seconds
4.B. Side Plank - 2 x 30 seconds
Workout 6
General Movement
1.A. Heel to Toe Walk (slow) - 1 x 10 yards
1.B. Heel to Toe Walk (fast) - 1 x 10 yards
2.A. Heel Walk - 1 x 10 yards
2.B. Toe Walk - 1 x 10 yards
3.A. High Knee Tuck - 2 x 10 yards
3.B. High Knee Run - 2 x 10 yards
4.A. Butt Kick Stretch - 2 x 10 yards
4.B. Butt Kick Run - 2 x 10 yards
5.A. Toe Touch Walk - 2 x 10 yards
5.B. Straight Leg March - 2 x 10 yards
6.A. Walking Lunge - 2 x 10 yards
6.B. Reverse Walking Lunge - 2 x 10 yards
7.A. Lateral Walking Lunge - 2 x 10 yards
7.B. Lateral Shuffle - 2 x 10 yards
8.A. Carioca - 2 x 10 yards
8.B. Back Pedal - 2 x 10 yards
9.A. Bodyweight Squats - 2 x 10
9.B. SL Toe Touch - 2 x 5 each side
10.A. Pogo Jumps - 2 x 10 seconds
10.B. Squat Jumps - 2 x 10 seconds
Agility, Speed, Strength
1.A. Build Up Sprints - 2 x 30 yards
1.B. Walking Lunge - 2 x 30 yards
2.A. Box Drill - 2 x 1 each direction
2.B. Squat - 2 x 10
3.A. Med Ball Toss - 2 x 10
3.B. Feet Elevated Push Up - 2 x 10
4.A. Med Ball Backwards Toss - 2 x 10
4.B. Rope/Towel Inverted Row - 2 x 10