Library / Vol 5 · Session 10

Complex Strength-Power Sessions

Girls · Vol 5 · Session 10 Advanced Strength & Power 70 min U16U18 Compete Train to Train View boys version →

🔒 The complete catalog

This session's full content — objective, block-by-block instructions, coaching points, common errors, adaptations and safety notes — is part of the complete catalog on Coach and Coach IQ. The free sample (Volume 1, sessions 1–3 for each side) is fully open.

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Equipment

Full gym setup

🧬 Development profile

TRAINABILITY FOCUS strength
FUN FACTORS (FUN MAPS) Trying hardLearning and improving
GROUP SIZE 6–24 players

🧩 Key drills

Adductor Squeeze & Copenhagen Side Plank

Intermediate 10 min Pairs / Station Adductor and hip stability

🔒 Full description is part of the complete catalog.

Anti-Rotation Core Series (Pallof Press)

Intermediate 10 min Pairs / Station Core anti-rotation strength

🔒 Full description is part of the complete catalog.

Bodyweight Squat Series

Beginner 12 min Individual / Circuit Squat mechanics and leg endurance

🔒 Full description is part of the complete catalog.

Goblet Squat Progression

Beginner 12 min Individual / Station Squat pattern with external load

🔒 Full description is part of the complete catalog.

Hip Hinge & Trap-Bar Deadlift Pattern

Intermediate 12 min Individual / Station Deadlift and hip hinge pattern

🔒 Full description is part of the complete catalog.

Hip Thrust & Glute Bridge Series

Beginner-Intermediate 10 min Individual / Pairs Glute strength and hip extension

🔒 Full description is part of the complete catalog.

Jump Squat & Tuck Jump Plyo Set

Intermediate 10 min Individual Explosive leg power

🔒 Full description is part of the complete catalog.

Lunge Series (Walking & Reverse Lunges)

Beginner 10 min Circuit Single-leg strength and hip stability

🔒 Full description is part of the complete catalog.

Medicine Ball Partner Throws

Intermediate 12 min Pairs Rotational power and reaction

🔒 Full description is part of the complete catalog.

Partner Nordic Hamstring Eccentrics

Intermediate-Advanced 10 min Pairs Hamstring eccentric strength

🔒 Full description is part of the complete catalog.

PEP-Style Hop-and-Stick Landing Mechanics

Beginner 10 min Individual / Pairs Soft landings and jump posture

🔒 Full description is part of the complete catalog.

Plank Hold Series (Front & Side)

Beginner 10 min Circuit Core stability and hip strength

🔒 Full description is part of the complete catalog.

Plyometric Progression Ladder (Pogo → Broad → Bounds)

Beginner-Intermediate 12 min Individual / Station Progressive plyometric power

🔒 Full description is part of the complete catalog.

Push-Up Circuit (Burpee-Push Combo)

Intermediate 12 min Circuit Upper-body push strength and stamina

🔒 Full description is part of the complete catalog.

Rear-Foot-Elevated Split Squat (RFESS) Progression

Intermediate 10 min Individual / Station Single-leg squat strength and balance

🔒 Full description is part of the complete catalog.

Resistance Band Leg Circuit (Band Work)

Beginner 10 min Circuit Glute and lateral hip strength

🔒 Full description is part of the complete catalog.

Rotational Medicine Ball Power Throws

Intermediate 10 min Pairs / Station Rotational power and trunk control

🔒 Full description is part of the complete catalog.

Single-Leg Hops (Ankle & Line Hops)

Beginner-Intermediate 10 min Individual Ankle strength and balance

🔒 Full description is part of the complete catalog.

Single-Leg Romanian Deadlift (SL RDL) Balance Series

Advanced 10 min Individual / Pairs Single-leg hinge and balance

🔒 Full description is part of the complete catalog.

Stability-Ball Hamstring Curl Series

Intermediate 10 min Individual / Pairs Hamstring and glute strength

🔒 Full description is part of the complete catalog.

Supervised Youth Strength Circuit (2–3x/Week Model)

All levels 15 min Circuit / Station Full-body strength foundations

🔒 Full description is part of the complete catalog.

Wall Ball Squat Throw

Intermediate 10 min Individual / Station Full-body explosive power

🔒 Full description is part of the complete catalog.

Wall Sit Hold (Isometric Leg Circuit)

All levels 8 min Circuit Isometric leg endurance

🔒 Full description is part of the complete catalog.

🎥 Video resources

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