1. Explosive Power Curriculum
Stretch/Foam Roll
 Kids can stretch with or without the bands and/or foam roll prior to the start of sessions
 Kids who do not have the desire to stretch prior can kick the soccer (or any of the other)
balls around working on their touches
Start of Class
Warm-Up
10 yard drills with proper arm mechanics
 Sprint position Lunges Front lunges
 Reverse lunges hip flexor
 Side lunges / crossover lunge
 Knee hugs coming down into a toe-touch
 Frankenstein’s—leg comes down fast and toes skim the turf to the heel of other foot
20 yard drills with proper arm mechanics; buzzing feet on the line
 A-Skips
 A-Skips for height
 Carioca—driving trail knee to the chest and back down quickly
 Open Gates
 Side shuffle—In athletic position; chest over the knees, feet not crossing and feet do not
drag
 Back Pedal—first ‘go’ back pedal, second ‘go’ turn out (with open hips like open gates)
and sprint forward
 High knees—high knees for five yards and then sprint out for the rest; make sure the kids
know it is for reps (how many times they can bring their knees up before reaching 5
yards) rather than for speed.
 Falling Starts—one kid at a time will fall forward, “stiff as a board”, and sprint to the
other end.
WATER BREAK
Push-Up Starts
Divide kids into running groups of 2-4; they should be around the same sprint speeds. All sprints
start from on the ground, chin to chest and knees up. The kids will buzz their feet on the end line.
Each sprint consists of running down and then back again over a 20 yard distance.
 1st sprint is from the push-up position flat on the ground and kids will run out on my ‘go’
call
 2nd sprint consists of the kids coming up from the ground on my ‘up’ call and sprinting
out on my ‘go’ call
 3rd sprint consists of the same things from 2nd sprint with the addition of ‘right’ or ‘left’
call for that foot to be pulled up before the ‘go’ call

2.  4th sprint consists of the same as the 3rd sprint, but I will call ‘switch’ after calling the foot
that is pulled up.
 5th sprint consist of an ‘up’ call, the first ‘go’ is for mountain climbers and the second
‘go’ is to sprint out.
WATER BREAK
Reverse Lunge Knee-up
 Bring a foot backwards and into a reverse lunge position
 When that foot comes forward again, the knee drives up and fast toward the chest
 Quickly step back into reverse lunge and repeat
 3×20 each leg
WATER BREAK
Standing Broad Jumps
 Stand and bend down into a squat with arms behind
 Jump forward as far as possible landing on the balls of feet
 When kids get the hang of this, have them repeat it down 20yards and back. Have them
stick the landing in the athletic position.
 Down and back 20 yards 3 times
WATER BREAK
Vertical Squat Jump
 Legs shoulder-width apart, drop down into squat position with hands touching the ground
(or very close).
 Jump as high as you can
 Land in the athletic position
 3×20
WATER BREAK
Box Jumps (Box height should be dependent on height and athletic ability of the athlete)
 Start standing up about 6” away from box
 Squat down and back up quickly to jump on the box
 Land quietly in the athletic position (chest about knees, knees about the ankles)
 Step down and repeat
 3×20
 Repeat with one-leg hops on box 3×15
WATER BREAK
Tuck Jumps
 Jump as high as one can vertically

3.  Bring knees to chest “tuck position”
 No rest, continue for 10 consecutive jumps
 5×10—make sure kids are jumping as high as they can and keeping their knees tucked
Strength Exercises
(All body weight)
Upper Body
Bench Push-Ups 3×15
Dips 3×15
Shoulder Taps 3×50
Flexed-Arm Hang 3×3AMRAP
Wall-Sits 3×1min, 30sec rest
Lower body
Lunges 3×50(total)
Squats 3×25
Wall-Sits 3×3 1min, 30sec rest
Core Work
 Melting Candle-Stick 3×1 min
- Laying on back and hands palms down underneath the gluteus, hold legs straight up
for 20 seconds. Legs should not be bent. Then legs come down about half-way for
another 20 seconds. Then six inches from the ground the last 20 seconds. An extra 5
seconds is added for each person who touches the ground before time is up.
 Six Inches 3×30seconds
 Toe Touches 3×20
 Sit-Ups 3×20
 Russian Twists 3×50(total)
Stretch
 Seal stretch
 Hamstring
 Quadriceps
 Gluteus stretch
 Triceps
 Whatever else is needed
End of Class

4. Linear Speed Curriculum
Stretch/Foam Roll
 Kids can stretch with or without the bands and/or foam roll prior to the start of sessions
 Kids who do not have the desire to stretch prior can kick the soccer (or any of the other)
balls around working on their touches
Start of Class
Warm-Up
10 yard drills with proper arm mechanics
 Sprint position Lunges Front lunges
 Reverse lunges hip flexor
 Side lunges / crossover lunge
 Knee hugs coming down into a toe-touch
 Frankenstein’s—leg comes down fast and toes skim the turf to the heel of other foot
20 yard drills with proper arm mechanics; buzzing feet on the line
 A-Skips
 A-Skips for height
 Carioca—driving trail knee to the chest and back down quickly
 Open Gates
 Side shuffle—In athletic position; chest over the knees, feet not crossing and feet do not
drag
 Back Pedal—first ‘go’ back pedal, second ‘go’ turn out (with open hips like open gates)
and sprint forward
 High knees—high knees for five yards and then sprint out for the rest; make sure the kids
know it is for reps (how many times they can bring their knees up before reaching 5
yards) rather than for speed.
 Falling Starts—one kid at a time will fall forward, “stiff as a board”, and sprint to the
other end.
WATER BREAK
Arm Mechanics
Kids will sit down in a single line in front of me while I demonstrate perfect arm-mechanics first
and then have them mimic me. Elbows are bent at 90degrees and remain like this the entire time
one in running. The shoulders move forward and backwards, not the elbow like most kids do.
The back should be straight up ‘as if cold water is being poured down one’s back. Hands are
open and fingers are spread apart.
 Switches—consist of the kids ‘switching’ their arms from front to the back
 Gears—they are 5 gears. During the 1st gear, arms are moving in super slow motion—
should be perfect arm mechanics. The arm mechanics get faster the higher the gear. 5th
gear is an all-out sprint. During the 5th gear you may see the torso move and arm

5. mechanics get really bad. Correct these and move down to a gear they are proficient in
and move back up the gears.
Continue gear until kids get the concept of perfect running arm mechanics.
WATER BREAK
Wall Drills
Wall drills are great for teaching proper posture and leg drive in the lean-forward position. The
kids will have their arms extended up against the wall with the wall being a base of support.
They will then practice driving their knee forward with force so they know where it should be
and how it feels when running.
 Implement “switches” just like the arm mechanics
 “Gears” just like the arm mechanics.
WATER BREAK
Push-Up Starts
Divide kids into running groups of 2-4; they should be around the same sprint speeds. All sprints
start from on the ground, chin to chest and knees up. The kids will buzz their feet on the end line.
Each sprint consists of running down and then back again over a 20 yard distance.
 1st sprint is from the push-up position flat on the ground and kids will run out on my ‘go’
call
 2nd sprint consists of the kids coming up from the ground on my ‘up’ call and sprinting
out on my ‘go’ call
 3rd sprint consists of the same things from 2nd sprint with the addition of ‘right’ or ‘left’
call for that foot to be pulled up before the ‘go’ call
 4th sprint consists of the same as the 3rd sprint, but I will call ‘switch’ after calling the foot
that is pulled up.
 5th sprint consist of an ‘up’ call, the first ‘go’ is for mountain climbers and the second
‘go’ is to sprint out.
WATER BREAK
Line Drills
On starting line, kids will do a movement on the line on the first ‘go’ call and sprint out 20 yards
on the second ‘go’ call while buzzing their feet on the end line.
 Front and back hops; forward, facing left and then right, reversed and turning out.
 Side to side; forward, facing left and then right, revered and turning out.
 Skiers on the line
 Two-up and two-back on the line
WATER BREAK

6. Ladder/Hurdle Drills
 Two-in
 One-in
 Icky Shuffle
 Skiers
 Forward hops
 One-leg hops
 Lateral hops
 One-leg lateral hops (trail and lead legs)
 Lateral shuffle
 Lateral skiers
 Lateral two-in two-out
 Forward hops; two up, one back
 One-leg hops; two up, one back
 Lateral hops; two-up, one back
 One-leg lateral hops (trail and lead legs); two up, one back
 Hop-Scotch right foot
 Hop-Scotch left foot
 Hop-Scotch alternating
WATER BREAK
Strength Exercises
(All body weight)
Upper Body
Bench Push-Ups 3×15
Dips 3×15
Shoulder Taps 3×50
Flexed-Arm Hang 3×3AMRAP
Wall-Sits 3×1min, 30sec rest
Inverted row 3×10
Lower body
Lunges 3×50(total)
Squats 3×25
Wall-Sits 3×3 1min, 30sec rest
Core Work
 Melting Candle-Stick 3×1 min
- Laying on back and hands palms down underneath the gluteus, hold legs straight up
for 20 seconds. Legs should not be bent. Then legs come down about half-way for
another 20 seconds. Then six inches from the ground the last 20 seconds. An extra 5
seconds is added for each person who touches the ground before time is up.

7.  Six Inches 3×30seconds
 Toe Touches 3×20
 Sit-Ups 3×20
 Russian Twists 3×50(total)
Stretch
 Seal stretch
 Hamstring
 Quadriceps
 Gluteus stretch
 Triceps
 Whatever else is needed
End of Class

8. Change of Direction Curriculum
Stretch/Foam Roll
 Kids can stretch with or without the bands and/or foam roll prior to the start of sessions
 Kids who do not have the desire to stretch prior can kick the soccer (or any of the other)
balls around working on their touches
Start of Class
Warm-Up
10 yard drills with proper arm mechanics
 Sprint position Lunges Front lunges
 Reverse lunges hip flexor
 Side lunges / crossover lunge
 Knee hugs coming down into a toe-touch
 Frankenstein’s—leg comes down fast and toes skim the turf to the heel of other foot
20 yard drills with proper arm mechanics; buzzing feet on the line
 A-Skips
 A-Skips for height
 Carioca—driving trail knee to the chest and back down quickly
 Open Gates
 Side shuffle—In athletic position; chest over the knees, feet not crossing and feet do not
drag
 Back Pedal—first ‘go’ back pedal, second ‘go’ turn out (with open hips like open gates)
and sprint forward
 High knees—high knees for five yards and then sprint out for the rest; make sure the kids
know it is for reps (how many times they can bring their knees up before reaching 5
yards) rather than for speed.
 Falling Starts—one kid at a time will fall forward, “stiff as a board”, and sprint to the
other end.
WATER BREAK
Box/Cone Drill
 4 cones placed in a square equally spaced apart (about 10 yards)
 Have kids move around clockwise
 Sprint all around the cones, make sure kids are getting low when changing directions
 Repeat counterclockwise
 Have kids move around clockwise
 Back pedal around the cones, making sure they are moving their arms, chest above knees
and knees above ankles, and are staying low when changing direction
 Repeat counterclockwise
 Have kids move around clockwise

9.  Side shuffle around the cones, staying low and facing the inside of the box the entire time
 Repeat counterclockwise
 Sprint to first cone clockwise
 Side shuffle to the second (facing the inside of the box)
 Back pedal to the third cone
 Side shuffle to the fourth (facing inside of the box)
 Repeat counterclockwise
 When kids get the movements down, they can play a “ketchup” type game with two
groups on opposite cones. They chase their opponent until one of them is caught.
WATER BREAK
Side Shuffle Sprints
 Begin on the “start” line
 On first “go”, start to side shuffle toward the end line (20 yards from start line)
 “Switch!” will then be called. When “switch” is called, there is a change in direction
 Keep changing directions every time “switch” is called until the second “go” call.
 The second “go” call means for the athletes to turn and sprint to the end line.
WATER BREAK
Backpedal-Forward Sprints
 Same as the side shuffle sprints.
 Make sure athletes are staying low and have correct arm mechanics
WATER BREAK
Shuttle Run
 Cones are placed in a straight line 5 yards apart
 Kids will run from the starting line to the 5 yard cone and back, 10 and back, and 15 and
back
 Make sure they are getting low when changing directions
 They will run it 5 times with a 2 minute break in between
WATER BREAK
Strength Exercises
(All body weight)
Upper Body
Bench Push-Ups 3×15
Dips 3×15
Shoulder Taps 3×50

10. Flexed-Arm Hang 3×3AMRAP
Wall-Sits 3×1min, 30sec rest
Lower body
Lunges 3×50(total)
Squats 3×25
Wall-Sits 3×3 1min, 30sec rest
Core Work
 Melting Candle-Stick 3×1 min
- Laying on back and hands palms down underneath the gluteus, hold legs straight up
for 20 seconds. Legs should not be bent. Then legs come down about half-way for
another 20 seconds. Then six inches from the ground the last 20 seconds. An extra 5
seconds is added for each person who touches the ground before time is up.
 Six Inches 3×30seconds
 Toe Touches 3×20
 Sit-Ups 3×20
 Russian Twists 3×50(total)
Stretch
 Seal stretch
 Hamstring
 Quadriceps
 Gluteus stretch
 Triceps
 Whatever else is needed
End of Class

11. Game Speed Curriculum
Stretch/Foam Roll
 Kids can stretch with or without the bands and/or foam roll prior to the start of sessions
 Kids who do not have the desire to stretch prior can kick the soccer (or any of the other)
balls around working on their touches
Start of Class
Warm-Up
10 yard drills with proper arm mechanics
 Sprint position Lunges Front lunges
 Reverse lunges hip flexor
 Side lunges / crossover lunge
 Knee hugs coming down into a toe-touch
 Frankenstein’s—leg comes down fast and toes skim the turf to the heel of other foot
20 yard drills with proper arm mechanics; buzzing feet on the line
 A-Skips
 A-Skips for height
 Carioca—driving trail knee to the chest and back down quickly
 Open Gates
 Side shuffle—In athletic position; chest over the knees, feet not crossing and feet do not
drag
 Back Pedal—first ‘go’ back pedal, second ‘go’ turn out (with open hips like open gates)
and sprint forward
 High knees—high knees for five yards and then sprint out for the rest; make sure the kids
know it is for reps (how many times they can bring their knees up before reaching 5
yards) rather than for speed.
 Falling Starts—one kid at a time will fall forward, “stiff as a board”, and sprint to the
other end.
WATER BREAK
Push-Up Starts
Divide kids into running groups of 2-4; they should be around the same sprint speeds. All sprints
start from on the ground, chin to chest and knees up. The kids will buzz their feet on the end line.
Each sprint consists of running down and then back again over a 20 yard distance.
 1st sprint is from the push-up position flat on the ground and kids will run out on my ‘go’
call
 2nd sprint consists of the kids coming up from the ground on my ‘up’ call and sprinting
out on my ‘go’ call
 3rd sprint consists of the same things from 2nd sprint with the addition of ‘right’ or ‘left’
call for that foot to be pulled up before the ‘go’ call
 4th sprint consists of the same as the 3rd sprint, but I will call ‘switch’ after calling the foot
that is pulled up.

12.  5th sprint consist of an ‘up’ call, the first ‘go’ is for mountain climbers and the second
‘go’ is to sprint out.
WATER BREAK
Ball Reaction Drill
 Have two athletes lying on the ground in the down push-up position
 Roll a tennis ball in front of them
 When the athletes see the tennis ball, they sprint out to the end line (about 20 yards)
 Have them do it again in the standing up athletic stance
WATER BREAK
Mirror Drill
 For this drill, there will be two cones about 10 yards apart from each other
 Athletes will pair up and be assign to their own set of two cones
 One athlete will start moving—side-to-side, backpedal, and sprint. The other athlete will
act as the “mirror” and mimic these movements
 Do this for 2 minutes and switch roles and repeat
WATER BREAK
Partner Reaction Drill
 Athletes will be paired up
 Athlete 1 will begin on the starting line in the athletic upward stance; Athlete 2 will begin
about 5 yards ahead of the starting line, but will be in the down push-up position
 Athlete 1 will not move until athlete 2 moves. Athlete 2 will have to get up and sprint
forward and make sure athlete 2 does not catch-up
 Athlete 1 is to wait for athlete 2 to move and try to catch-up and beat athlete 2 to the
finish line
WATER BREAK
Strength Exercises
(All body weight)
Upper Body
Bench Push-Ups 3×15
Dips 3×15
Shoulder Taps 3×50
Flexed-Arm Hang 3×3AMRAP
Wall-Sits 3×1min, 30sec rest
Lower body
Lunges 3×50(total)

13. Squats 3×25
Wall-Sits 3×3 1min, 30sec rest
WATER BREAK
Core Work
 Melting Candle-Stick 3×1 min
- Laying on back and hands palms down underneath the gluteus, hold legs straight up
for 20 seconds. Legs should not be bent. Then legs come down about half-way for
another 20 seconds. Then six inches from the ground the last 20 seconds. An extra 5
seconds is added for each person who touches the ground before time is up.
 Six Inches 3×30seconds
 Toe Touches 3×20
 Sit-Ups 3×20
 Russian Twists 3×50(total)
Stretch
 Seal stretch
 Hamstring
 Quadriceps
 Gluteus stretch
 Triceps
 Whatever else is needed
End of Class