THUSC U11-U13
Jumping Exercises 2x week
Reps
Double Leg Forward Jump
2x10 jumps
Double Leg Side Jump
10 jumps each direction
Single Leg Forward Jump
10 jumps each leg
Single Leg Side Jump
10 jumps each direction/each leg
Strength Exercises 2x week
Side Planks
2 sets 15 lifts each leg
Ball Hamstring Curls
2 sets of 15 reps
Eyes Closed Balance
30 sec ea leg x 3
THUSC U14-U19
Double Leg Forward Jump w/Band
Double Leg Side Jump w/Band
2 sets of 15 reps ea direction
Single Leg Forward w/Band
2 sets of 10 ea leg
Single Leg Side Jump w/Band
10 ea direction/ea leg
Side Planks with Lifts
3 x 15 ea leg
2 x 15
Single leg squats
2 x 10-20 ea leg
Standing side leg lifts with band
2 x 20 ea leg