Summer Conditioning and Training
1) Pick up games
Play as much as you can. Everyone is invited to play pick up games at the High School. If you can round up other high school players, college players, incoming freshman or 7th and 8th graders all the better. This is a great way to combine fitness while developing your soccer skills. It is also a great way for new players and incoming freshmen to meet new people.
Focus on
1) Your first touch control on the ball
2) Taking the ball away from defensive pressure
3) Moving the ball, seeing and using the whole field
2) Individual Ball Skills
Do the following drills for 30 second at a time and increase it up to 1 minute
Everyone can improve their touch and control of the ball. This work will make you a stronger and more confident player.
Step ups Stand with a ball in front of you. Lift your foot (alternating feet) and touch the top of the ball as quickly as possible with the sole of your foot.
Roll overs Stand in front of a ball and roll the ball across your body with the sole of your foot. Roll the ball to the left with our right foot for about 5 yards. Stop the ball. Then roll it back to the right 5 yards with your left foot.
Triangles Stand with ball in front of your right foot. Pull the ball back with the sole your right foot. Knock the ball to your left foot using the inside of your right foot.
Stop the ball with the sole of your left foot. Now pull the ball back and knock it to your right foot using the inside of your left foot
3) Juggling
Feet only Use only the feet start the ball from the ground and pop it up to begin juggling. Try to keep it going as many touches as possible.
Thigh only. Use only the thighs. Start the ball from your hands. Try to keep it going as many touches as possible.
Head only. Use only your head. Start the ball from your hands. Try to keep it going as many touches as possible.
Full Body. Start the ball from your hands use any part of your body. Try to keep it going as many touches as possible.
14 Points Juggle; Try to juggle and use as many parts of the body as possible 14 is Maximum: head, chest, shoulders (2), thighs (2), laces of feet (2), outside of feet (2), inside of feet (2), heels (2)
WEIGHT ROOM WORK
Strength Workout
This program takes 45 minutes to 60 minutes
All exercises should be done in sets of 10 - 15 repetitions. You should attempt to do 3 set of each exercise. Pick at least 5 upper body exercise and 5 lower body exercise for one work out. Alternate exercises (if you want) each workout.
upper body lower body
TBA TBA
TRACK WORK
** Ideally you should get one of each track work out per week.
** And a minimum of two strength training workouts per week.
** I have outlined a variety of work out that you can do over this summer.
Conditioning Workouts
These running programs take about 45 minutes.
Distance Conditioning Running on your own.
You should build up to a 3 mile run by mid August. Start off with a mile at a good pace (8 minute or lower).
Then increase your distance while keeping the same pace.
Your ultimate goal should be to complete a 2 mile run in under 16 min.
You will be required to complete a 12 minute run.
Varsity canidates need to complete 6 laps around the track in 12 minute
TRACK RUNNING WORKOUTS
1) Interval Sprint Work
1) Jog 2 laps to loosen
2) Power Skips 4 x 20 yards
3) Butt Kicks 4 x 20 yards
4) 2 x 40 yard sprints (one on each straight away)
5) 2 x 60 yard sprints (one on each straight away)
6) 2 x 80 yard sprints (one on each straight away)
7) 2 x 100 yard sprints (one on each straight away) almost the entire straight away on track
8) 2 x 80 yard sprints (one on each straight away)
9) 2 x 60 yard sprints (one on each straight away)
10) 2 x 40 yard sprints (one on each straight away)
** Cool down jog and stretches
** Do your sprints on the straight away recover on the curves
2) Power work day
200’s are 1/2 of lap around the track
400’s are a one full lap around the track
800’s are two complete laps
1) Jog 2 laps to loosen up
2) Power Skips
3) Over strides (Vertical Bounds)
4) Runs one set equals 1- 200, 1- 400 and 1- 800 Get a full recover in between each run
6) Do another set
7) Cool down jog and stretches
** Start with two set and work your way up to 4 or more
3) Field Sprints
1) Jog around field (5 minutes) or track (2 laps) to loosen up
2) Power Skips
3) High Knees
4) Run a 50 yard sprint at 1/2 speed (focus on form) Walk back to start.
5) Run 1 120 yard sprint (Goalpost to goalpost) at 3/4 speed. Walk back to start.
6) Run a series of 120 yard full speed sprints with full recovery. (walk back to start) Start by doing 6 - 120 yard sprints. Build up to 10 by August 21st.
7) Cool down jog and stretches
