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GCF UPDATE DURING COVID-19 >

At Home Strength and Power Program

Thanks to the Children's Hospital Sports Medicine Center and our Certified Athletic Trainer, Amber Craft, you will find an at home Strength and Power Program your athlete can participate in. After quarantine, it is imperative that young athletes do not resume play at the level they were previously playing at.  This program is a great way for athletes to ease their body back into playing shape so that they are ready to go when live play resumes.

Guidelines:

  1. Focus on technique! Treat each exercise like a skill you are trying to master. You will get more out of each exercise if you take your time and try to master each skill.
  2. Rest times are a minimum. If you are still tired after the 60 seconds you can take more time until you feel recovered from the previous set.
  3. If the exercise feels too easy then slow each rep down. This will intensify the exercise.
  4. If the exercise is too difficult utilize the modifications.
  5. The goal of these exercises is to ensure that you maintain a level of fitness so that when you return to your sport your risk for injury will be minimized.
  6. HAVE FUN AND STAY FIT!
  7. Contact Amber Craft amber.craft@childrenscolorado.org if you have any questions.
Gold Crown at Home Strength and Power Program
Week 1
Day 1 - Lower Body Strength
Exercise Sets Repetitions Rest Modifier Instructional Link
Body Squats 2 to 3 8 to 12 60 sec Sit on Chair https://www.youtube.com/watch?v=inegQ48dV_Y
Reverse Lunge - each leg 2 to 3 8 to 12 60 sec Step-Up https://www.youtube.com/watch?v=7pwO2gemRyg
Single Leg Glute Bridge w/leg lift 2 to 3 8 to 12 60 sec Double Leg Glute Bridge https://www.youtube.com/watch?v=AVAXhy6pl7o
Single Leg RDL 2 to 3 8 to 12 60 sec Double Leg RDL https://www.youtube.com/watch?v=tZfxXdilG_M
Copenhagen Adductor 2 to 3 8 to 12 60 sec Soccer Ball Squeeze https://www.youtube.com/watch?v=_ogKDmzKZOM
Single Leg Eccentric Heel Drop (each leg) 2 to 3 8 to 12 60 sec Double Leg https://www.youtube.com/watch?v=zmnFGUvT_Fs
Day 2 - Upper Body/Core
Exercise Sets Repetitions Rest Modifier Instructional Link
Push-ups 2 to 3 8 to 12 60 sec On Knees https://www.youtube.com/watch?v=i9sTjhN4Z3M
Planks with Shoulder Taps 2 to 3 12 to 20 60 sec No shoulder taps https://www.youtube.com/watch?v=wcKyqAMqueQ
Leg Lowers 2 to 3 8 to 12 60 sec None https://www.youtube.com/watch?v=BUq5RTDXeZ0
Inch Worms 2 to 3 6 to 10 60 sec From knees https://www.youtube.com/watch?v=TRuhe4grOK8
Burpees 2 to 3 8 to 12 60 sec Chair https://www.youtube.com/watch?v=IYlT3GN9JOw
Side-Lying Plank (each side) 2 to 3 30 to 60 sec 60 sec On Knee https://www.youtube.com/watch?v=AkfKCQUtuQ0
Day 3 - Plyometrics/Agility/Stability
Exercise Sets Repetitions Rest Modifier Instructional Link
Skater Hops 2 to 3 12 to 20 60 sec None https://www.youtube.com/watch?v=JkacHtlPYds
Jumping Lunge 2 to 3 8 to 12 60 sec Squat Jump https://www.youtube.com/watch?v=Mp-mfmTxhnk
Diagonal Hops 2 to 3 8 to 12 60 sec None https://www.youtube.com/watch?v=WBwKeupdTgE
Single Leg Line Hops Front 2 Back 2 to 3 20 sec 60 sec Double Leg https://www.youtube.com/watch?v=9PHzvamsa3Y
Single Leg Line Hops Side 2 Side 2 to 3 20 sec 60 sec Double Leg https://www.youtube.com/watch?v=vGr3egHWXz8
Single Leg Line Hops Diagonal 2 to 3 20 sec 60 sec Double Leg https://www.youtube.com/watch?v=uU6XsRX8zO4
Week 2
Day 1 - Lower Body Strength
Exercise Sets Repetitions Rest Modifier Instructional Link
Body Squats 2 to 3 8 to 12 60 sec Sit on Chair https://www.youtube.com/watch?v=inegQ48dV_Y
Reverse Lunge - each leg 2 to 3 8 to 12 60 sec Step-Up https://www.youtube.com/watch?v=7pwO2gemRyg
Single Leg Glute Bridge w/leg lift 2 to 3 8 to 12 60 sec Double Leg Glute Bridge https://www.youtube.com/watch?v=AVAXhy6pl7o
Single Leg RDL 2 to 3 8 to 12 60 sec Double Leg RDL https://www.youtube.com/watch?v=tZfxXdilG_M
Isometric Adductor Hold 2 to 3 10 seconds 60 sec Soccer Ball Squeeze https://www.youtube.com/watch?v=_ogKDmzKZOM
Straight Leg Raises 2 to 3 8 to 12 60 sec Tempo https://www.youtube.com/watch?v=zmnFGUvT_Fs
Day 2 - Upper Body/Core
Exercise Sets Repetitions Rest Modifier Instructional Link
Push-ups 2 to 3 8 to 12 60 sec On Knees https://www.youtube.com/watch?v=i9sTjhN4Z3M
Planks with Shoulder Taps 2 to 3 8 to 12 60 sec No shoulder taps https://www.youtube.com/watch?v=wcKyqAMqueQ
Leg Lowers 2 to 3 8 to 12 60 sec None https://www.youtube.com/watch?v=BUq5RTDXeZ0
Inch Worms 2 to 3 4 to 6 60 sec From knees https://www.youtube.com/watch?v=TRuhe4grOK8
Burpees 2 to 3 8 to 12 60 sec None https://www.youtube.com/watch?v=IYlT3GN9JOw
Side-Lying Plank (each side) 2 to 3 30 to 60 sec 60 sec On Knee https://www.youtube.com/watch?v=AkfKCQUtuQ0
Day 3
Exercise Sets Repetitions Rest Modifier Instructional Link
Skaters 2 to 3 12 to 20 60 sec None https://www.youtube.com/watch?v=JkacHtlPYds
Jumping Lunge 2 to 3 8 to 12 60 sec Squat Jump https://www.youtube.com/watch?v=Mp-mfmTxhnk
Diagonal Hops 2 to 3 8 to 12 60 sec None https://www.youtube.com/watch?v=WBwKeupdTgE
Single Leg Line Hops Front 2 Back 2 to 3 20 sec 60 sec Double Leg https://www.youtube.com/watch?v=9PHzvamsa3Y
Single Leg Line Hops Side 2 Side 2 to 3 20 sec 60 sec Double Leg https://www.youtube.com/watch?v=vGr3egHWXz8
Single Leg Line Hops Diagonal 2 to 3 20 sec 60 sec Double Leg https://www.youtube.com/watch?v=uU6XsRX8zO4
Week 3
Day 1 - Lower Body Strength
Exercise Sets Repetitions Rest Modifier Instructional Link
Body Squats 3 8 to 12 60 sec Sit on Chair https://www.youtube.com/watch?v=inegQ48dV_Y
Reverse Lunge - each leg 3 8 to 12 60 sec Step-Up https://www.youtube.com/watch?v=7pwO2gemRyg
Single Leg Glute Bridge w/leg lift 3 8 to 12 60 sec Double Leg Glute Bridge https://www.youtube.com/watch?v=AVAXhy6pl7o
Single Leg RDL 3 8 to 12 60 sec Double Leg RDL https://www.youtube.com/watch?v=tZfxXdilG_M
Isometric Adductor Hold 3 10 seconds 60 sec Soccer Ball Squeeze https://www.youtube.com/watch?v=_ogKDmzKZOM
Straight Leg Raises 3 8 to 12 60 sec Tempo https://www.youtube.com/watch?v=zmnFGUvT_Fs
Day 2 - Upper Body/Core
Exercise Sets Repetitions Rest Modifier Instructional Link
Push-ups 3 8 to 12 60 sec On Knees https://www.youtube.com/watch?v=i9sTjhN4Z3M
Planks with Shoulder Taps 3 8 to 12 60 sec No shoulder taps https://www.youtube.com/watch?v=wcKyqAMqueQ
Leg Lowers 3 8 to 12 60 sec None https://www.youtube.com/watch?v=BUq5RTDXeZ0
Inch Worms 3 4 to 6 60 sec From knees https://www.youtube.com/watch?v=TRuhe4grOK8
Burpees 3 8 to 12 60 sec None https://www.youtube.com/watch?v=IYlT3GN9JOw
Side-Lying Plank (each side) 3 30 to 60 sec 60 sec On Knee https://www.youtube.com/watch?v=AkfKCQUtuQ0
Day 3 - Plyometrics/Agility/Stability
Exercise Sets Repetitions Rest Modifier Instructional Link
Skaters 3 12 to 20 60 sec None https://www.youtube.com/watch?v=JkacHtlPYds
Jumping Lunge 3 8 to 12 60 sec Squat Jump https://www.youtube.com/watch?v=Mp-mfmTxhnk
Diagonal Hops 3 8 to 12 60 sec None https://www.youtube.com/watch?v=WBwKeupdTgE
Single Leg Line Hops Front 2 Back 3 20 sec 60 sec Double Leg https://www.youtube.com/watch?v=9PHzvamsa3Y
Single Leg Line Hops Side 2 Side 3 20 sec 60 sec Double Leg https://www.youtube.com/watch?v=vGr3egHWXz8
Single Leg Line Hops Diagonal 3 20 sec 60 sec Double Leg https://www.youtube.com/watch?v=uU6XsRX8zO4
Week 4
Day 1 - Lower Body Strength
Exercise Sets Repetitions Rest Modifier Instructional Link
Body Squats 3 8 to 12 60 sec Sit on Chair https://www.youtube.com/watch?v=inegQ48dV_Y
Reverse Lunge - each leg 3 8 to 12 60 sec Step-Up https://www.youtube.com/watch?v=7pwO2gemRyg
Single Leg Glute Bridge w/leg lift 3 8 to 12 60 sec Double Leg Glute Bridge https://www.youtube.com/watch?v=AVAXhy6pl7o
Single Leg RDL 3 8 to 12 60 sec Double Leg RDL https://www.youtube.com/watch?v=tZfxXdilG_M
Isometric Adductor Hold 3 10 seconds 60 sec Soccer Ball Squeeze https://www.youtube.com/watch?v=_ogKDmzKZOM
Straight Leg Raises 3 8 to 12 60 sec Tempo https://www.youtube.com/watch?v=zmnFGUvT_Fs
Day 2 - Upper Body/Core
Exercise Sets Repetitions Rest Modifier Instructional Link
Push-ups 3 8 to 12 60 sec On Knees https://www.youtube.com/watch?v=i9sTjhN4Z3M
Planks with Shoulder Taps 3 8 to 12 60 sec No shoulder taps https://www.youtube.com/watch?v=wcKyqAMqueQ
Leg Lowers 3 8 to 12 60 sec None https://www.youtube.com/watch?v=BUq5RTDXeZ0
Inch Worms 3 4 to 6 60 sec From knees https://www.youtube.com/watch?v=TRuhe4grOK8
Burpees 3 8 to 12 60 sec None https://www.youtube.com/watch?v=IYlT3GN9JOw
Side-Lying Plank (each side) 3 30 to 60 sec 60 sec On Knee https://www.youtube.com/watch?v=AkfKCQUtuQ0
Day 3
Exercise Sets Repetitions Rest Modifier Instructional Link
Skaters 3 12 to 20 60 sec None https://www.youtube.com/watch?v=JkacHtlPYds
Jumping Lunge 3 8 to 12 60 sec Squat Jump https://www.youtube.com/watch?v=Mp-mfmTxhnk
Diagonal Hops 3 8 to 12 60 sec None https://www.youtube.com/watch?v=WBwKeupdTgE
Single Leg Line Hops Front 2 Back 3 20 sec 60 sec Double Leg https://www.youtube.com/watch?v=9PHzvamsa3Y
Single Leg Line Hops Side 2 Side 3 20 sec 60 sec Double Leg https://www.youtube.com/watch?v=vGr3egHWXz8
Single Leg Line Hops Diagonal 3 20 sec 60 sec Double Leg https://www.youtube.com/watch?v=uU6XsRX8zO4

Amber Craft

Did you know that there is a Certified Athletic Trainer at all Gold Crown Foundation events? The training room is located next to Court 5, just look for the green posts! Please contact Amber with any questions, 303-233-6776, ext. 239, or stop by and say hi next time you're at the Gold Crown Field House. Learn more about your CHCO Athletic Trainers.

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