Youth Training (4th-6th Grade)
Introduction to training: yearly Membership Package:99:99
6-week, detailed specific training sessions: Speed, Agility, Quickness, and Explosion.
Explaining Fast-Twitch Muscle and Maximizing Its Potential During Training Ensuring Optimal Ability to Perform at a High Level.
Invitation to Our 1st Look Sports Youth 2027 Weekend
Exclusively for 4th-8th grade 1LS athletes, we are pleased to announce our inaugural Look Sports Youth 2026 Weekend.
Check-in options are available on Friday evening or Saturday from 8:00 AM to 10:00 AM.
The camp will feature drills led by the Director of your Sport on Saturday, followed by a hotel meet-and-greet with other athletes.
On Sunday morning, we will welcome guest speakers.
We look forward to welcoming you to this transformative experience..
We are thrilled about this level of training, as it allows us to develop and monitor your growth as an athlete. With consistent commitment, we will guide you along your optimal trajectory Empowering you to attain your full potential and ensure you end up where you belong 25% discount on the next level.
1st Look Sports Complete Workout platform BEGINNING LEVEL
The program incorporates warm-ups, main drills, cool-downs, and finishing drills while gradually building skill and endurance over time. This is the master of your ready to go custom workout giving you flexibility….However we recommend you use the custom workout if you're not comfortable in this space.
6-Week Workout Plan for 4th-6th Graders
Weekly Structure:
Days: Monday, Wednesday, Friday
Duration: 30-45 minutes per session
Warm-Up pick 3-4 per workout
1. Static Stretches (5 Minutes):
- Neck Rolls
- Arm Circles (forward and backward) approach
- Toe Touches
- Left Knee Bend (hold 15 seconds)
- Right Knee Bend (hold 15 seconds)
- Toe squats squat grabbing both feet
- Knee pulls Lay flat pull knees to chest
2. Dynamic Warm-Up: 20 yards either line or cones (2 reps each) pick 4 per workout!
Running in Place High Knees: Focus on technique (elbow to hip, opposite hands) - 30 seconds
- High Knees: 20 yards down and back
- Butt ...
Main Workout
Ladder Drills: pick 3 per session:
- 1 Foot Sprint: 20 seconds around the cone, then back.
- 2 Foot Sprint: 20 seconds around the cone, then back.
- Icky Shuffle: Lateral in-and-out for 20 seconds.
- Single Leg In-and-Out: 20 seconds each leg.
- Hip Twist: 20 seconds.
- 2 Feet Hop Side-by-Side: 20 seconds.
- 1 Foot Hop Side-by-Side: 20 seconds.
- 2 Feet Bunny Hop: 20 seconds.
Note: Emphasize technique before speed; ensure all movements are executed from an athletic ...
Finishing Drills : Pick 2-3 per workout
- Foot On/1 foot Off: Find a bleacher or small object, alternate feet for 20 seconds.
- Feet Cone Touches: Jump side-to-side over a cone for 20 seconds.
- Cone Drill: Set up 5 cones 3 yards apart. Run tight around the cones without touching them for 20 seconds. (Triangle angle)
- 4. Change of Direction Drill: Setup 5 cones 10 yards apart sprint through each cone finishing at cone 5 jog back to cone 1 (Triangle angle cone set-up).
- 5. Mirrors to Cones: ...
Introduction to Bands
(3 basic drills advance drills at next level)
- Bands spread cones 7-10 yards bands around ankles and cone to cone for 20 seconds( squat athletic position and don’t bring your feet together)
- Quick thigh switch bands around ankles work on technique sprint motion on toes elbows hips to ear 20 seconds
- Rapid lateral scissors find a line band around ankles in and out quickly for 20 seconds.
Bands drills are optional at this age however at the next stage ...
Wall Drill (Post-Workout): (3 reps)
Find a wall and get into an athletic position:
Hold Position: Use the wall for balance, try to release your hands .
Toe Taps: Lean forward on toes, tap for 20 seconds.
Encouragement
End each session with positive reinforcement (High fives and cheers!) to keep motivation high.
With this structured approach, student athletes will maximize fast twitch muscles, at an early age, giving them an advantage and a foundation towards becoming a serious student athlete….
1st Look Sports Custom 4-6 Grade 6 Week Workout
★ Required equipment: Ladders’ Cones and Bands
(Recovery Time is very important, try to stay away from back to back days at this Level)
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…
All main drills are 2sets 2 reps
Youth Workouts - Week 1
Monday
Warm-Up
Stretch
1. High knees in place 20 seconds
2. Over stride
3. ½ speed sprint
4. Half to full sprint
5. Full sprint
Main Workout:
1 Foot Sprint (L) Icky Shuffle (L)
2 Feet Hop Side-by-Side(L)
Finishing Drills
Change of Direction( tight cones)
Change of Direction (wide cones)
Change of Direction( 2 cones)
Wall Drill (3 reps)
Wednesday
Warm-Up
Stretch
1. High Knee in place 20
2. Backpedals
3. Backpedal 10 yards open hips right to sprint
4. Backpedal 10 yards open hips sprint Left sprint
5. Full sprint
Main Workout:
2 Foot Sprint(L)
Single Leg In-and-Out(L)
Hip Twist(L)
Finishing Drills
Frog Jumps
Broad Jumps
Wall Drill (3 reps)
Friday
Warm-Up
Stretch
1. 2 line or cone sprint 10 yards bend touch line and back then sprint out.
2. Side Steps bend and pull( sitdown into athletic position slide and pull don’t cross or let feet touch
3. Over stride
4. Sprint 20 yards
Main Workout:
1 foot sprint (L)
2 foot sprint(L)
1 Foot Hop Side-by-Side(L)
Finishing Drills (10 mins)
Walking Lunges
1 on 1 off
Wall Drill
Youth Workouts - Week 2
Monday
Warm-Up
Stretch
1. Over Stride
2. Sprints (Lines/ ½ to full)
3. Carioca
4. Lines 10 touch line back 20 touch line back
Main Workout:
1 Foot Hop Side-by-Side(L)
2 Foot Sprint(L) Icky Shuffle(L)
Finishing Drills
2 Feet Cone Touches
5 cone drill
Wall Drill (3 reps)
Wednesday
Warm-Up
Stretch
1. High Knees/Butt Kicks
2. back pedals/ then back
3. pedals open hips right sprint out open hips left sprint out
4. Sprint 20 yards up back 2 reps
Main Workout:
Hip Twist(L)
2 Feet Hop Side-by-Side(L)
Single Leg In-and-Out(L)
Finishing Drills
Broad Jumps
Frog Jumps
Wall Drill (3 reps)
Friday
Warm-Up
Stretch
1. Running in Place
2. High Knees
3. Butt Kicks
4. Backpedals
Main Workout:
2 Foot Bunny Hop(L)
Icky Shuffle(L)
1 Foot Sprint(L
Finishing Drills
Mirrors to Cones
Cone Drill
Wall Drill (3 reps)
Youth Workouts - Week 3
Monday
Warm-Up
Stretch
1. Push-up sprint(up/down/up sprint)
2. side pulls( Turn facing 10 yards pulls down and back 3 sets)
3. Backpedals
4. Sprints 20 yards up back
Main Workout:
1 Foot Sprint(L)
2 Foot Sprint(L) Hip Twist(L)
Finishing Drills
2 Feet Cone Touches
Change of Direction
Drill Wall Drill (3 reps)
Wednesday
Warm-Up
Stretch
1. High Knees
2. Carioca
3. Over Stride( 1-2-2-3)
4. Sprints ½ 10 yards excel full speed
5. Sprints 20 yards up back
Main Workout:
2 Feet Hop Side-by-Side(L)
Icky Shuffle(L)
1 Foot Hop Side-by-Side(L)
Finishing Drills
Finishing Drills
Frog Jumps
Broad Jump
Wall Drill (3 reps)
Friday
Warm-Up
Stretch
1. Tennis Balls(20 yards)
2. ½ ten yard to full speed( 4 sets)
3. ButtKicks in place 20 seconds
4. Butt kicks 20 yards
Main Workout:
1 foot Sprint(L)
2 foot Sprint(L)
Single Leg In-and-Out(L)
Finishing Drills (10 min)
Mirrors to Cones
Cone touch drill
Wall Drill (3 reps)
Youth Workouts - Week 4
Monday
Warm-Up
Stretch
1. Backpedals
2. High Knees
3. Frog jump( in place 20 seconds)
4. Sprints ½ to full 5. Sprints
Main Workout:
2 Foot Bunny Hop(L)
1 Foot Hop Side-by-Side(L)
2 Feet Hop Side-by-Side(L)
Finishing Drills
1 Foot On/Off
Change of Direction
5 Cone Drill
Wall Drill (3 reps)
Wednesday
Warm-Up
Stretch
1. Backpedals
2. Backpedals open hip right side sprint out( whistle) back same open left hip sprint out!( 2 reps)
3. Butt Kicks up and back( 2 reps
4. Sprints
Main Workout:
Icky Shuffle(L)
1 Foot Sprint(L)
Hip Twist(L)
Finishing Drills
Broad Jump
Frog Jumps
Wall Drill (3 reps)
Friday
Warm-Up
Stretch
1. High Knees
2. Butt Kicks
3. Butt kicked in place
4. Over Stride Run
5. Sprints
Main Workout:
1 Foot Sprint(L)
2 Foot Sprint(L)
Single Leg Hops
Finishing Drills
Mirrors to Cones
Cone Drill
Wall Drill (3 reps)
Monday
Warm-Up
Stretch
1. High Kness in place
2. HIgh Knees 20 yards
3. Carioca
4. Sprints ½ to full speed
5. Sprints full speed
Main Workout:
Icky Shuffle(L)
1 Foot Hop Side-by-Side(L)
2 Feet Hop Side-by-Side(L)
Finishing Drills
Finishing Drills
2 Feet Cone Touches
Change of Direction
Drill Wall
Drill (3 reps)
Wednesday
Warm-Up
Stretch
1. Frog jumps
2. Backpedals
3. Butt kick in place
4. Butt kicks (Up and Back)
5. Sprints
Main Workout:
2 Foot Bunny Hop(L)
Hip Twist(L)
1 Foot Sprint /2 Foot sprints(L)
Finishing Drills
Finishing Drills
1 Foot On/Off
Frog jumps
Wall Drill (3 reps)
Friday
Warm-Up
Stretch
1. Running in place high Knees
2. High knees up and back
3. ½ speed to full speed sprint
4. Push-up sprint
5. Full sprint
Main Workout:
2 Foot Sprint(L)
Icky Shuffle(L)
1 Foot Sprint(L)
Finishing Drills
Mirrors to Cones
Cone Drill
Wall Drill (3 reps)
Youth Workouts - Week 6
Monday
Warm-Up
Stretch (straight to track after Stretch)
Endurance Workout
(Need a Track)
1 400( max. time 1minute 30 seconds)
5 minute recovery
2 200( max time 40’seconds)
5 minutes recovery
3 100( max 15-17 seconds)
Wall Drill (3 reps)
Wednesday
Warm-Up
Stretch
1. High Knees in place
2. High Knees up and back
3. Carioca
4. Sprints ½ to full
5. Sprints full
Main Workout:
1 Foot Hop Side-by-Side(L)
2 Feet Bunny Hop(L)
Hip Twist(L)
Finishing Drills
Frog Jumps
Cone Drill
Wall Drill (3 reps)
Friday
Warm-Up
Stretch ( Go straight to hills after Stretch)
HILLS all up hill(2-3 reps)
4 cones:
1. straight line
2. 5 yards up 3 yards angle then up sprint out
3. High knees up
Wall Drill (3 reps)
Note:
Refer to 1st Look Sports Drill dictionary front page of kit if needed for instructions on drills.
➢ Ensure to focus on technique before speed for all drills.
➢ Encourage participants with positive reinforcement after each session.
➢ Adjust the difficulty of the exercises if needed to suit the participant's level.
● Only the membership athlete will be recognized as a 1st Look Sports athlete in good standing and eligible to receive all the benefits.
Congratulations you’re now a 1st Look Sports DREAM-CHASER among some high Level athletes who participated in a lot of the same training… NOW GO GETEM! Remember the BIGGER THE DREAM THE HARDER THE GRIND! WELCOME TO THE FAMILY…
Terrance J. McDuffie Sr. 1st Look Sports, CEO/Founder
Email: [email protected]
Company Website: www.1stlooksport.com
Training Program Website: www.1stlookgames.com
Don’t forget to check out our online store for all your equipment needs at already unbeatable prices plus your 1LS family discount!!
Contact Us
Office location
Amherst, New York