Swarm 12U Mills/Collins Training Materials

Beginner Routine (3 Rounds, ~10 Minutes)

💪 Focus: Strength & Core Development

Bodyweight Squats – 15 reps

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Push-ups – 10 reps (Modify: knee push-ups if needed)

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Plank Hold – 30 seconds

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💡 Notes:

• Rest for 30 seconds between rounds
• Form is more important than speed
• Can be done 3-4 times per week

Advanced Routine (2 Rounds, ~12-15 Minutes)

🔥 Focus: Strength, Core, and Explosiveness

Bodyweight Squats – 20 reps

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Push-ups – 15 reps

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Plank Hold – 30 seconds

(tap for demo)

Lunges – 10 reps per leg

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Superman Hold – 20 seconds

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Side Plank Hold – 15 seconds per side

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Glute Bridges – 15 reps

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Burpees – 5 reps (Full-body explosive movement)

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💡 Notes:

• Rest for 30-45 seconds between rounds
• Great for those looking to step it up but still age-appropriate

Focus: Gaining control over your throw.

Focus: Securing the ball, and stepping into the Shuffle.

We did this drill with 3 cones to space out the feet, and mimicked felding the ball.