27 Nov 30 Days of Coaching Female Athletes, Day 11: Sample Strength Workout
One thing I pride myself in is content creation. With over 700 blogs, 800 YouTube videos and 20,000 Tweets on youth female athlete performance training, there’s not shortage of workouts and routines for girls to do.
But how do you piece this all together? How do you save yourself endless hours of sifting my channels and staring at the screen like you’re solving a calculus equation backwards?
Here is a sample workout to do in this exact order, with sets and reps, and video tutorials.
Sample Female Athlete Strength Workout
Single Leg Hip Bridge Abduction 2×10-15 each
Clock Jabs Steps 2×8 each direction
Floor Hip Rolls 2×10 each
Goblet Squat 3×10
Perfect Pull-Up 2xAMRAP (as many as possible, band assisted if needed)
Hang 1xAMRAP (as long as possible)
Single Leg Deadlift 3×10 each
Clock-Push Ups 2×1 clockwise, 1 counterclockwise
Cross Crawl Hollow Hold 2×30 sec
Side Plank 2×30 sec each
Crawling 1×3-5 minutes
Enjoy and let me know how you do.
For a year-round speed, strength and conditioning workbook, with in-season and off-season plans, get TOTAL YOUTH SOCCER FITNESS 365 HERE.