We need to try to improve our speed, fitness and soccer training during
the summer so that we can come into the fall season ready to go. We will
have a couple of weeks of practice before our first scrimmage and the less time
that we can spend on fitness and more on tactics the better during our
first weeks of practice.
The following is a routine that I believe is very balanced in getting you in shape and maintaining your soccer skills. The exact days that you do these activities are not important what is important is that you complete each of these activities every week. What you will need is a place to run; be it a track or just around your neighborhood, a decent soccer field with regulation size goal and some access to weights. If you are already working out and or lifting weights continue to do so and just adjust to want I want out of you or add on these activities. REMEMBER TO STRETCH, APPLY ICE AND STAY HEALTHY.
ALSO WE WILL BASE THE STARTERS FOR OUR FIRST SCRIMMAGE SOLELY ON THE RESULTS OF FITNESS TESTS DURING CAMP. OUR FIRST SIX FITNESS TESTS ARE #1 - COOPER TEST, #2 - 2 MILE RUN, #3 - BEEP TEST, #4 - YO-YO TEST, #5 - CIRCLE OF FUN, #6 - 40 YARD DASH.
The following is a routine that I believe is very balanced in getting you in shape and maintaining your soccer skills. The exact days that you do these activities are not important what is important is that you complete each of these activities every week. What you will need is a place to run; be it a track or just around your neighborhood, a decent soccer field with regulation size goal and some access to weights. If you are already working out and or lifting weights continue to do so and just adjust to want I want out of you or add on these activities. REMEMBER TO STRETCH, APPLY ICE AND STAY HEALTHY.
ALSO WE WILL BASE THE STARTERS FOR OUR FIRST SCRIMMAGE SOLELY ON THE RESULTS OF FITNESS TESTS DURING CAMP. OUR FIRST SIX FITNESS TESTS ARE #1 - COOPER TEST, #2 - 2 MILE RUN, #3 - BEEP TEST, #4 - YO-YO TEST, #5 - CIRCLE OF FUN, #6 - 40 YARD DASH.
Day #1 (Mondays) - Street Running and Weights
For Weeks 1-3 (May 15 – June 3)
Running - Do 1 of the following either on the street or a treadmill;
i)
10 minute
walk/jog
(1) 2 minutes to walk and 8 minutes to jog
ii)
10 minute tempo
run
(1) Find somewhere that is faster than a jog to where you
can’t really carry a conversation but is not going to kill you. If the treadmill goes from 1-10, then a 7
should be where you want to be.
iii)
10 minute cool
down
(1) 8 minute jog and last 2 minutes is for walking.
Weight lift – make sure your
routine has bench press, squats, dead lifts and cleans. (3 sets of 3
repetitions each core lift)
For Weeks 4 – 6 (June 5 – June 24)
Running - Do 1 of the following either on the street or a treadmill;
i)
12 minute
walk/jog
(1) 2 minutes to walk and 10 minutes to jog
ii)
12 minute tempo
run
(1) Find somewhere that is faster than a jog to where you
can’t really carry a conversation but is not going to kill you. If the treadmill goes from 1-10, then a 7
should be where you want to be.
iii)
12 minute cool
down
(1) 8 minute jog and last 2 minutes is for walking.
Weight lift – make sure your
routine has bench press, squats, dead lifts and cleans. (5 sets of 5
repetitions each core lift)
For Weeks 7 – 9 (June 26 – July 15)
Running - Do 2 of the following either on the street or a treadmill;
i)
10 minute
walk/jog
(1) 2 minutes to walk and 8 minutes to jog
ii)
10 minute tempo
run
(1) Find somewhere that is faster than a jog to where you
can’t really carry a conversation but is not going to kill you. If the treadmill goes from 1-10, then a 7
should be where you want to be.
iii)
10 minute cool
down
(1) 8 minute jog and last 2 minutes is for walking.
Weight lift – make sure your
routine has bench press, squats, dead lifts and cleans. (Pyramid sets - 5 reps,
4 reps, 3 reps, 2 reps and 1 rep for each lift)
For Weeks 10 – 12 (July 17 – August 5)
Running - Do 2 of the following either on the street or a treadmill;
i)
12 minute
walk/jog
(1) 2 minutes to walk and 10 minutes to jog
ii)
12 minute tempo
run
(1) Find somewhere that is faster than a jog to where you
can’t really carry a conversation but is not going to kill you. If the treadmill goes from 1-10, then a 7
should be where you want to be.
iii)
12 minute cool
down
(1) 10 minute jog and last 2 minutes is for walking.
Weight lift – make sure your
routine has bench press, squats, dead lifts and cleans. (Double Pyramid sets -
10 reps, 8 reps, 6 reps, 4 reps and 2 reps for each lift)
Day #2 (Tuesdays) - Shooting/Saving
For Weeks 1-3 (May 15 – June 3)
- Take/Save 50 shots on goal
- 5 from PK (12 yards), 25 from top of the box, vary left/right/middle (18 yards), 15 from 25 – 30 yards out, 5 volley finishes (headers/one-timers) vary location.
- 5 from PK (12 yards), 25 from top of the box, vary left/right/middle (18 yards), 15 from 25 – 30 yards out, 5 volley finishes (headers/one-timers) vary location.
For Weeks 4 – 6 (June 5 – June 24)
- Take/Save 60 shots on goal
- 5 from PK (12 yards), 30 from top of the box, vary left/right/middle (18 yards), 15 from 25 – 30 yards out, 10 volley finishes (headers/one-timers) vary location.
- 5 from PK (12 yards), 30 from top of the box, vary left/right/middle (18 yards), 15 from 25 – 30 yards out, 10 volley finishes (headers/one-timers) vary location.
For Weeks 7 – 9 (June 26 – July 15)
- Take/Save 70 shots on goal
- 10 from PK (12 yards), 30 from top of the box, vary left/right/middle (18 yards), 20 from 25 – 30 yards out, 10 volley finishes (headers/one-timers) vary location.
- 10 from PK (12 yards), 30 from top of the box, vary left/right/middle (18 yards), 20 from 25 – 30 yards out, 10 volley finishes (headers/one-timers) vary location.
For Weeks 10 – 12 (July 17 – August 5)
- Take/Save 100 shots on goal
- 15 from PK (12 yards), 40 from top of the box, vary left/right/middle (18 yards), 25 from 25 – 30 yards out, 20 volley finishes (headers/one-timers) vary location.
- 15 from PK (12 yards), 40 from top of the box, vary left/right/middle (18 yards), 25 from 25 – 30 yards out, 20 volley finishes (headers/one-timers) vary location.
Day #3 (Wednesdays) - Field Running and Weights
For Weeks 1-3 (May 15 – June 3)
Complete 2 reps of
Death Stars (see attachments)
Weight lift – make
sure your routine has bench press, squats, dead lifts and cleans. (3 sets of 3
repetitions each core lift)
For Weeks 4 – 6 (June 5 – June 24)
Complete 3 reps of
Jar Heads (see attachments)
Weight lift – make
sure your routine has bench press, squats, dead lifts and cleans. (5 sets of 5
repetitions each core lift)
For Weeks 7 – 9 (June 26 – July 15)
Complete 4 reps of
Warriors (see attachments)
Weight lift – make
sure your routine has bench press, squats, dead lifts and cleans. (Pyramid sets
- 5 reps, 4 reps, 3 reps, 2 reps and 1 rep for each lift)
For Weeks 10 – 12 (July 17 – August 5)
Complete 4 sets of Sprints
a)
Set cones up 25
yards apart. When you start you will run
from one cone to the other which should be 25 yards apart and you will do this
twice. There and back is 50 yards so you
will do it twice for a total of 100 yards.
i)
Run 100 yards
shuttle for under 20 seconds
ii)
Rest for 20
seconds
iii)
This is
considered 1 set (20 seconds to run 100 yards shuttle and 20 seconds of rest)
Weight lift – make
sure your routine has bench press, squats, dead lifts and cleans. (Double
Pyramid sets - 10 reps, 8 reps, 6 reps, 4 reps and 2 reps for each lift)
Day #4 (Thursdays) - Scrimmage Day - For All weeks
Find a group of friends or a club team and scrimmage at least once a week, even if it is only half field or even if it is only 5 v 5. Playing regularly on a semi-competitive basis will help you when we get to our season.
- Those who live in UT and those who live around Rock Springs there may be WWCC players contacting you to see if you all can get together every once in a while. Please try to make this happen.
Day #5 (Fridays) - Running and Weights
For Weeks 1-3 (May 15 – June 3)
Running - Complete the following (30 minute run)
i)
3 minutes of
walk/jog
(1) 1 minute of walking and 2 minutes of very light
jogging
ii)
25 minutes of
steady jogging
(1) This should be at a pace where you can carry a
conversation the whole time. If the
treadmill goes from 1-10, then it should be somewhere between 5 and 6.
iii)
2 minute cool
down
(1) 1 minute of very light jogging and 1 minute of walking
Weight lift – make
sure your routine has bench press, squats, dead lifts and cleans. (3 sets of 3
repetitions each core lift)
For Weeks 4 – 6 (June 5 – June 24)
Running - Complete the following (30 minute run)
i)
3 minutes of
walk/jog
(1) 1 minute of walking and 2 minutes of very light
jogging
ii)
25 minutes of
steady jogging
(1) This should be at a pace where you can carry a
conversation the whole time. If the
treadmill goes from 1-10, then it should be somewhere between 5 and 6.
iii)
2 minute cool
down
(1) 1 minute of very light jogging and 1 minute of walking
Weight lift – make
sure your routine has bench press, squats, dead lifts and cleans. (5 sets of 5
repetitions each core lift)
For Weeks 7 – 9 (June 26 – July 15)
Running - Complete the following (30 minute run)
i)
3 minutes of
walk/jog
(1) 1 minute of walking and 2 minutes of very light
jogging
ii)
25 minutes of
steady jogging
(1) This should be at a pace where you can carry a
conversation the whole time. If the
treadmill goes from 1-10, then it should be somewhere between 5 and 6.
iii)
2 minute cool
down
(1) 1 minute of very light jogging and 1 minute of walking
Weight lift – make
sure your routine has bench press, squats, dead lifts and cleans. (Pyramid sets
- 5 reps, 4 reps, 3 reps, 2 reps and 1 rep for each lift)
For Weeks 10 – 12 (July 17 – August 5)
Running - Complete the following (30 minute run)
i)
3 minutes of
walk/jog
(1) 1 minute of walking and 2 minutes of very light
jogging
ii)
25 minutes of
steady jogging
(1) This should be at a pace where you can carry a
conversation the whole time. If the
treadmill goes from 1-10, then it should be somewhere between 5 and 6.
iii)
2 minute cool
down
(1) 1 minute of very light jogging and 1 minute of walking
Weight lift – make sure
your routine has bench press, squats, dead lifts and cleans. (Double Pyramid
sets - 10 reps, 8 reps, 6 reps, 4 reps and 2 reps for each lift)
RUNNING PATTERNS AND ADDITIONAL RUNS BELOW
