Intermediate Training (5th-8th Grade)
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1st Look Sports Custom Workout
Here’s a structured six-week workout plan for 6th-8th graders in the Intermediate Level. This highly structured program, proven effective over time, incorporates warm-ups, main drills, cool-downs, and finishing drills to gradually build skill and endurance. It’s designed to help you step into the next level of training, ready to go.
6-Week Workout Plan for 6-8 Graders (Intermediate Level)
Weekly Structure:
- Days: Monday, Wednesday, Friday
- Duration: ...
Stretch
Always stretch before your workout! Here are a few examples:
Static Stretches:
- Neck Rolls
- Arm Circles (forward and backward)
- Toe Touches - Left Knee Bend (hold for 15 seconds)
- Right Knee Bend (hold for 15 seconds)
- Toe Squats (squat grabbing both feet)
- Knee Pulls (lay flat and pull knees to your chest)
Warm-Up
(Choose 4 warm-up drills per session)
- Running in Place High Knees (focus on technique: elbow to hip, opposite hands)
- 30 seconds - High Knees (down and back)
- Butt Kicks (down and back, leaning shoulders in front of knees)
- Backpedals (yards down, sit, and return to athletic position)
- Carioca (athletic position, down and back, no crossing feet)
- Over Stride Run (emphasize knee height and toe touches)
- Sprints (half-speed down, then ...
Main Workout
Ladder Drills: Choose 3 drills for each workout!
- Stopwatch and whistle for 30 seconds.
- Monday, Wednesday and Friday .
- 3rd Wednesday Endurance Last Wednesday Hill Training 2 Drills 2 reps. Ladder:
- 1 Foot Sprint: proceed to spread through ladders making sure each foot touch a slot after ladder sprint Run around a cone and then back to start breaking your hips down on the turn..
- 2 Foot Sprint: proceed and make sure both feet enters each slot ...
Bands Drill
- Side steps- spread cones 7-10 yards apart. Put bands around your ankles, side step to the cone and back from the athletic position.. (Don’t bring your feet together)
- Quick Thigh Switch: Switch the bands around your ankles.. Quickly back and forward drill...
- Rapid Fire Lateral Scissors: Find a line and quickly move the bands in and out.
- Band Chops: Put a band around your upper foot and step on it. Kick your leg out to the side and lock your ...
Uphill Training
(Optional)
3 sprint focus on technique high knees
2 sets of 3 3 sprints with weighed vest 2 sets of 3
Finishing Drills
2 drills and 3 reps for 30 seconds each drill.
- 1 Foot On/Off: Find a bleacher or small object and alternate feet.
- 2 Feet Cone Touches: Jump side-to-side over a cone.
- Cone Drill: Tight Cones (change of direction)
- Cone Drill: Wide Cones ( change of direction)
- Cone Drill: 2 cone drill ( change of direction)
-Cone Drill: 5 cone drill (change of direction) .
- Mirrors to Cones: Partner up and imitate movements while running to the cones, which ...
Endurance
(Track Needed third Wednesday)
2 reps each on endurance day go straight from warmup cooldown is started at reset point.
● 1. 400 ( stop watch 1 minute-1.15 max. 5 minutes cooldown)
● 2. 200 ( stop watch 40 seconds max. 3 minutes cooldown)
● 3. 100 ( stop watch 15 seconds max. 2 minutes cooldown)
Wall Drill (Post-Workout): (3 reps, 30 seconds each) -
Find a wall and get into an athletic position.
- Hold the position: Squat using the wall for balance, ...
With this structured approach, student athletes will maximize fast twitch muscles while developing strong ankle strength and leaner muscle mass which are keys towards becoming a stronger athlete.
Becoming a stronger athlete through hard work won’t just become beneficial on the field or court it will also set a foundation for success in life….
Grind while they rest, Study when they party and you will live like they DREAM…
1st Look Sports Custom 6-9th High-School 6 Week Workout
★ Required equipment: Ladders’ Cones and Bands
(Recovery Time is very important, if possible stay away from back to back days) Never EVER sit down during your workout! You can go to bed when you get home, remember you're not just training your body you're also training your mind…
NOTE: 1A Plyometric jump boxes are necessary, or skip to 1B where they are not included (if you don’t have or choose not to work with jump boxes). Week one is more informative because it’s the first workout week. Your Drill Dictionary has all the drills included for your reference! READY SET GO!!!
Warm-up drills consist of a single set of one repetition, involving up and back movements. The primary workout drills include band and ladder workouts. Finishing drills include endurance exercises performed on a track, hill drills, and plyometric explosive drills, which aim to develop quickness, fast-twitch muscle movement, and strength. All drills are performed in two sets of two repetitions, unless specified in the workout manual. Additionally, wall drills are performed immediately after each session. Three Reps of thirty seconds…( thirty seconds cooldown intervals)
Intermediate Workouts - Week 1A
Monday
Stretch
Few examples below: (Neck Rolls, Arm Circles, Toe Touches, Left/Right Knee Bend, Toe Squats, Knee Pulls)
1. High knees in place 20 seconds
2. Over stride
3. ½ speed sprint
4. Half to full sprint
5. Full sprint
Warm-Up
1. Backpedals
2. High Knees
3. Walking Lunges
4. Carioca
5. ½ speed to full speed
6. Full Speed Sprints
Main Workout:
Ladder Drills (work technique only; increase speed when comfortable with technique)
➢ Hip Twist (Stand on the side of the ladder right foot in the 1st slot; jump twist one foot in each slot.
➢ 1 Foot Sprint(straight line sprint; only one foot per box)
➢ 2 Foot Sprint(both feet in each box)
Finishing Drills
➢ Mirror Drill( cones 5 yards apart; inside athlete runs cone to cone; outside athlete in athlete’s position( basketball 🏀 stance; slide palms up side to side; don’t cross over feet)
➢ Change of Direction Drill(wide 10 yards; 5 cones; degree angles; start 1 cone; finish cone 5; each cone; try to stay tight on turn; full sprint)
➢ 1 Foot On/Off: find a stable object ( bench, curb, etc. Start one foot on and one off; switch feet; athletic position ( elbows locked) Wall Drill: Find a wall and assume an athletic position. Hold the position: squat while using the wall for balance, but release your hands and avoid leaning on it. Toe Taps: lean forward (with your buttocks down) on your toes and tap them.
During the initial week, provide verbal instructions. Having to talk them through the last ten seconds This phase may be challenging, but by week four, the discomfort will transform into a strong muscle retention sensation. Ensure you provide clear instructions and afterwards high five 🖐️ GREAT JOB!
Wednesday
Stretch
Warm-Up
1. Butt Jump Kicks
2. Sprints: 40 yards; ¼(10 yards); ½( 10 yards); then full speed finish( acceleration drill)
3. Walking Lunges
4. Carioca
5. Push-up Sprint( start in up position on whistle down up sprint)
6. Full Speed Sprints
Main Workout:
Band Drills
➢ Band Chops: around ankle, one foot stable, other fast in and out. Don’t bring them together; switch side 15 seconds per side, 2 reps.
➢ Rapid Fire Lateral Scissors: around ankle, find a line both feet in and out, 30 seconds.)
Finishing Drills
➢ Cone tight cones drill( 5 cones, 2 yards apart, 15-degree angle, sprint through all cones, turn hips tight, through drills, sprint back to start, go as many times as possible in 30 seconds).
➢ Broad Jump Cones( 4 cones, 2 yards, 2 yards, 3 yards, 3 yards, land softly on the last cone, then vertical reach in air off the landing
➢ Banana Cones( you can use reg. Cones), two feet hops over and back. Wall Drill Find a wall and assume an athletic position. Hold the position: Squat while using the wall for balance, but release your hands and avoid leaning on it. Toe Taps: lean forward (with your buttocks down) on your toes and tap them.
During the initial week, provide verbal instructions. This phase may be challenging, but by week four, the discomfort will transform into a strong muscle retention sensation. Ensure you provide clear instructions and afterwards high five 🖐️ GREAT JOB!
Friday
Stretch
Warm-Up
1. Push-up Start( push-up position start in up position down up and go)
2. Over strides( on toes biggest strides possible)
3. High knees in place
4. ¼ ½ to full(10/10 then sprint out last 20)
5. Tennis ball 🎾 drill
6. Full Sprints( work technique lock elbows)
Main Workout:
Ladder Drills (work technique only; increase speed when comfortable with technique)
➢ Hip Twist (Stand on the side of, right foot in the 1st box; jump twist one foot in each box)
➢ 1 Foot Sprint(straight line sprint; only one foot per box)
➢ 2 Foot Sprint(both feet in each box)
Finishing Drills
Plyometrics Box
➢ Up and down( explode up back down backwards jump)
➢ Up and off other side softly pivot back up and off softly other side
➢ Explode up off the other side softly and two long board jumps… jog back and same going back unless you're working out with someone else then wait for your turn back. Wall Drill Find a wall and assume an athletic position. Hold the position: squat while using the wall for balance, but release your hands and avoid leaning on it. Toe Taps: lean forward (with your buttocks down) on your toes and tap them.
During the initial week, provide verbal instructions. This phase may be challenging, but by week four, the discomfort will transform into a strong muscle retention sensation. Ensure you provide clear instructions and afterwards high five 🖐️ GREAT JOB!
Intermediate Workouts - Week 1B
Monday
Stretch
Warm-Up
1. Over Stride Run
2. Butt Kicks in place
3. Butt Kick
4. Push-up Sprint Start
5. Carioca
6. Sprints( lock elbows work technique)
Main Workout:
Ladder Drills
➢ Hip Twist
➢ 2 Foot Sprint
➢ 1 Foot Sprint
Finishing Drills
➢ Change of Direction Drill Tight Cones
➢ Change of Direction Wide Cones
➢ Change of Direction Sprint up ( Cone 2 backpedal Cone 3 Sprint up cone 4 turn hips and Sprint back to finishing at cone 5)
Wall
Wednesday
Stretch
Warm-Up
1. Butt Kicks
2. Carioca
3. Push-up Sprint Start
4. Backpedals
5. Backpedals open
6. Sprints
Main Workout:
Band Drills
➢ Band Chops
➢ Quick Thigh Switch
➢ Lateral rapid fire
Finishing Drills
➢ 1 Foot On/Off
➢ Mirror Drill
➢ Sitting line drill
Wall Drill (3 reps x 30s)
Friday
Stretch
Warm-Up
1. LINES SPRINT UP AND BACK touching line or where cone lined up and back 10 then 20 yards (Always finish opposite side)
2. ½ speed to full speed on whistle or line
3. Backpedals
4. High knees
5. Push-up sprint
6. Full sprint
Bands
➢ Band chops
➢ Band holds
➢ Rapid fire
Finishing Drills
➢ Mirrors
➢ 1 On/Off
➢ Broad Jumps
Walls
Intermediate Workouts - Week 2
Monday
Stretch
Warm-Up
1. Over Stride Run
2. Sprints
3. Butt Jump Kicks
4. Butt Kicks
5. Carioca
6. Push-up Sprint Start
Ladder Drills
Main Workout:
➢ 2 Foot Sprint
➢ Single Leg In/Out
➢ Bunny Hop
➢ Icky shuffle
Finishing Drills
➢ Tight cones drill
➢ Wide cones
➢ 5 cone drill
➢ Sitting Down Technique Drill
Wall Drill (3 reps x 30s)
Wednesday
Stretch ➡️ Straight to Track
Endurance Day Drills
➢ 400m 1 rep. 1 set ( max 1:15)
➢ 200m 2 reps 2 set (max 35 sec.)
➢ 100m. 3 reps 2 sets (max 15 sec.)
Wall Drill (3 reps x 30s)
Friday
Stretch
Warm-Up
1. Butt Jump Kicks
2. Sprints
3. Butt Kicks
4. Running in Place High Knees
5. Backpedals
6. Walking Lunges
Ladder Drills
Main Workout:
➢ 1 Foot Sprint
➢ Icky Shuffle
➢ 1 Foot Hop Side-by-Side
Finishing Drills
➢ 2 Foot Cone taps
➢ 2 Cone Touches
➢ 1 Foot On/Off
Walls
Intermediate Workouts - Week 3
Monday
Stretch
Warm-Up
1. Butt Kicks
2. Carioca
3. Over Stride
4. High-knees in place
5. Backpedals
6. Backpedals open R/L
Main Workout:
Ladder Drills
➢ Hip Twist
➢ 2 Feet Hop Side-by-Side
➢ Bunny Hop
Finishing Drills
➢ Tight cones
➢ Wide cones
➢ 2 cone touches
➢ 5 cone drill
Wall Drill
Wednesday
Stretch
Warm-Up
1. Running in Place High Knees
2. Over Stride Run
3. Backpedals
4. Walking Lunges
5. High knees
6. Tennis 🎾 ball drill
Main Workout:
Band Drills:
➢ Band Chops
➢ Rapid Fire Lateral Scissors
➢ Band hold
Finishing Drills
➢ Broad Jump Cones
➢ 1 Foot On/Off
➢ Sitting Down Technique Drill
Wall Drill
Friday
Stretch ➡️↗️Striaght to Hill
Hill Drills ( 3 set 2 reps)
● Sprint
● High Knee
● Sprint up 2 feet hop( cone or banana cones) sprint to cone hop over hop back hop over sprint)
2 cones set-up
Walls
Intermediate Workouts - Week 4
Monday
Stretch
Warm-Up
1. Butt Jump Kicks
2. Butt Kicks
3. Carioca
4. Over Stride Run
5. ½ speed full speed
6. Push-up Sprint
Main Workout:
Ladder Drills:
➢ Hip Twist
➢ 2 Feet Hop Side-by-Side
➢ Bunny Hop
Finishing Drills
➢ Broad Jump Cones
➢ Change of Direction Drill
➢ Wide cones
➢ Tight cones Wall Dril
Wednesday
Stretch
Warm-Up
1. Running in Place High Knees
2. Over Stride Run
3. Backpedals
4. Butt Jump Kicks
5. ½ sprint
6. Full sprint
Main Workout:
Bands
➢ Band Chops
➢ Rapid Fire Lateral Scissors
Finishing Drills
➢ Broad Jump Cones
➢ 1 Foot On/Off
➢ Sitting Down Technique Drill
Wall Drill
Friday
Hill Drills
Stretch ➡️↗️Straight to Hill
➢ Sprints
➢ Sprints up 2 group of cones jump over and back and over and sprint out
➢ Accelerate up Hills( start in push up position crab crawl to cone 3 yards up then accelerate up hill into sprinter motion
➢ HIGH KNEES
WALLS
Intermediate Workouts - Week 5
Monday
Stretch
Warm-Up
1. Sprint ½ to full
2. Lines 10 back 20 back
3. Over Stride Run
4. High Knees
5. Push-up Sprint Start
6. Sprints
Main Workout:
Ladder Drills
➢ Bunny Hop
➢ Hip Twist
➢ Icky Shuffle
Finishing Drills
➢ Mirrors to Cones
➢ 2 Feet taps (five yards)cones
➢ Broad Jump Cones
➢ Frog jumps Wall Drill
Wednesday
Stretch
Warm-Up
1. Push-up Sprint Start
2. Walking Lunges
3. Full Speed Sprints
4. Butt Kicks
5. High Knees
Main Workout:
Bands
➢ Bands Hold
➢ Lateral rapid fire
➢ Band chops
Finishing Drills
➢ Sitting down technique drill ( 2 seconds reps)
➢ 2 cone touches (2 reps 2 sets)
➢ 5 cones (2 reps 2 sets)
Wall Drill
Friday
Stretch ➡️to Track
Endurance Track day
1. 400 1 rep ( 3 minutes recovery 1.10 max time )
2. 200 3 reps ( 2 minutes recovery from reset position 35 sec. Max time)
3. 100 4 reps ( 2 minutes recovery time from reset position 15 seconds max time)
Walls
Intermediate Workouts - Week 6
Monday
Stretch
Warm-Up
1. Carioca
2. Backpedals
3. Sprints
4. Running in Place High Knees
5. High Knees
6. Push-up Sprint Start
Main Workout:
Ladder Drills
➢ Hip Twist
➢ 1 Foot Sprint
➢ 2 Foot sprints
➢ Icky shuffle
Finishing Drills
➢ 1 Foot On/Off
➢ Wide Cone
➢ Tight cones
➢ 5 cones drill Wall Drill
Wednesday
Stretch ➡️straight to Hill
Hill Drills
High Knee Sprints (2x reps/sets)
Weighted Vest Sprints (2x reps/sets)
Acceleration up hill drill(2x reps/sets)
Wall Drill
Friday
Stretch
Warm-Up
1. Backpedals
2. Backpedals open
3. ½ to full to full sprints
4. Carioca
5. Over Stride Run
6. Tennis 🎾 drill
Main Workout:
Ladder Drills
➢ Bunny Hop
➢ 2 Foot Sprint
➢ Hip Twist
Finishing Drills
➢ 1 Foot On/Off
➢ Wide cones
➢ Tight cones
➢ 2 cone touches Walls
You made it DREAM-CHASER now go out and shine you EARNED IT!!! Welcome to the FAMILY!
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