Stronger players are faster, more confident, and harder to knock off the ball. This program was designed with Coach Kat, Brookline coach and certified strength and conditioning specialist, to build lower body strength, core stability, and ACL resilience over the summer.
Three days a week, about 30 minutes each. Dumbbells (10–20 lb), kettlebells, and resistance bands. Each session follows the same structure: a 3-round circuit, a game, and a short finisher.
Each session ends with a game before the finisher, about 8 minutes, competitive, and keeps everyone moving. The Day A/B/C games are listed first, followed by alternates you can rotate in.
Split into two teams. One player holds a goblet squat. As long as they hold it, teammates do KB carries to a cone and back (~20m). When the holder stands, the next player takes over. Team with the most carry reps in 6 minutes wins.
Freeze tag on one leg. Everyone moves by hopping. Tagged players freeze in a single-leg balance until a teammate hops around them to unfreeze. Tagged while mid-hop counts as frozen. No equipment needed.
Each player picks two DBs, challenging but not max. Set a cone ~15m away. As many round trips as possible in 4 minutes. Put the DBs down = 5 burpees, then pick back up. Rest 90 sec, then one more 3-minute round. Players track their own reps; personal improvement counts.
Partners face each other, both balance on one leg and do single-leg RDLs. First to put their foot down does 5 burpees. Encourages slow, controlled reps because rushing breaks balance.
Coach calls "left" or "right" randomly. Players hop to that foot and hold. Hesitate or wrong foot = out. Gets harder as it speeds up. Pure proprioception and reaction time.
Every minute on the minute, do X reps of a movement. Start at 5, add 1 rep each round. When you can't finish within the minute, you're out. Last player standing wins.
Both teams collectively hold a static position: plank, wall sit, or hollow body. Each player can tap out when needed, but the team's score = total seconds across all members. Encourages everyone to push without pressuring any individual.
Like musical chairs but everyone holds a goblet squat when the music stops. Anyone who breaks form (heels up, knees caving, stands up) is out. Last one in wins.