Stay Sharp with the NASC Train at Home Program While Practicing Social Distancing

• 12U-19U Players – Start with dynamic warmup (11U and Under - Start with SQA below)
• You can use the speed ladder, cones, small paper plates or cups, or any house stuff that is safe
• You need three (3) items about 10 yards apart
• Switch sides/feet at the middle cone
• Perform 1-2 sets of each exercise
• At the end of the them all, take a two (2) minute water break

• You can use the speed ladder, cones, small paper plates or cups, or any house stuff that is safe
• The distance between the ladder can be about 2 feet
• The last cone is about 5-10 yards from the ladder. Change speed between the ladder at the last cones
• Always jog back
• The exercises that require you to face in one direction, should be repeated in the other direction
• The exercises that require you to use one foot at a time, should be repeated using the other foot
• Challenge your feet when you are attempting these exercises
• Perform 1-2 sets of each movement/exercise and at the end of the entire SQA session,  take a two(2) minute water break

• These can be done inside of the house, garage, drive way, yard, or any safe space around your house
• Perform each Ball Mastery “Skill Focus of the Week” for one (1) minute straight followed with one (1) minute of juggling before taking a break
• Take a one (1) minute break after each set
• Attempt a minimum of 3 variations each skill
• Perform 4 sets of each variation making sure that you give each leg a TRY!
• Start SLOW and when comfortable – Try these at game speed
• Always make an effort to get your head up

• These can be done inside of the house, garage, driveway, yard, or any safe space around your house
• After each set of a Ball Mastery skill, add one(1) minute of juggling before taking a break
• Make it YOUR goal to be able to Juggle the ball twice your age at the minimum (8yrs old = 16 Juggles) at the “advanced level”. NOTE: There is no player that plays at a high level that cannot juggle!

• These can be done inside of the house, garage, drive way, yard, or any safe space around your house.
• Start SLOW but the goal is to perform these at game speed
• When dribbling; try to get your LACES on the ball while using the instep/outstep for cutting
• Remember to get your head up
• Take a break after each set
• Repeat each exercise variation  twice

• At the end of the day’s workout take at least 5 minutes to stretch