Cerritos College Womens Soccer



Cerritos College Women’s Soccer Training Packet2012Training Tips/GuidelinesOff Season1. Healing of injuries2. Weight management3. Participation in activities and recreational games for relaxation and enjoyment.4. 2-3 times per week weight training (strength, endurance, and power)5. Low intensity cardiorespiratory endurance program 3-4 times per week. Develop aerobic base; sports specific or cross train.6. skill development.Last contest plus 6 weeks prior to next year’s first contest. Goal: Establish a base level of conditioning to increase theathletes tolerance for more intense training later on. Test in the first week. Resistance train 4+ times a week. Aerobic endurance exercise to maintain or improve body composition and cardiovascular fitness.Preseason 1. 8-12 weeks prior to competition2. increase to maximum the capacity of the anaerobicenergy system.3. sport specific skills.4. hi intensity overload program.5. continue with off season weight training6. develop aerobic component as needed(ie, field hockey, soccer,basketball)Goals: Increase intensity of sport specific training. Resistance training 3 times a week. Focus on strength and power.In Season1. skill development; team play;preparation for competition2. 1-2 days of hard training3. 1 day weight training per week4. sports specific activities meant to maintain fitness (fast break)All scheduled contests may need to divide competition period into 3-4 week microcycles that peak the athletes performance for the most critical contests, or design the program with moderate intensities and low-moderate volumes.Goals:Maintain and possibly improve strength, power, flexibilityand anaerobic conditioning.Plyometrics should be altered with resistance training andconducted once or twice weekly.Post SeasonSecond transition period (Also known as Active or Relative rest) 1-4 weeks long. No formal or structured work outGoals:Recuperate physically and psychologically from the long in season recreational games and fitness activities.Running Program*It should be noted that in doing sprint work such as 100, 200, 400 sprints or 2-3 minutes of work the fuel needed are carbohydrates. The system you are using is the anaerobic system. *For long duration exercises such as 10 minutes or more, the major fuels are carbohydrates and fats; 20 minutes or more: the major fuel is carbohydrates. The primary system used is the aerobic system. Program 1 June 2nd, 4th, 6th 30 minute run around streets, up and down hills if possible. Keep up a good pace.Program 2 June 9th, 11th, 13th 12 laps around a quarter mile track = 3 miles. Note your time and improve each run. Under 21 minutes.Program 3 June 16th, 18th, 20th Stinkers: Set two markers out 40 yards apart. Run out and back three times (240 yards total). Run 4 sets. Make each set in 55 seconds or less. Rest 45 seconds between each set. Program 4 June 23rd, 25th, 27thCones: Put a start point Cones on the 5/10/15/20,and 25 yard line. From the start you sprint to the 5 and back, the 10 and back, the 15 and back, 20 and back, 25 and back. (150 yards total). Run 7 sets. Rest 45 seconds between each set. After the 3rd and 6th, add an extra 15 seconds of rest. Program 5 June 30th, July 2nd, 4thSpeed Endurance: Place markers @ 20, 40, and 60 yards. Run as fast as you can to the 60 and decelerate slowly. Walk back to the start. Rest sufficiently so that you can run at the same or near the same intensity. Run to the 60 again following the same procedure. You are training your muscles to run hard repeatedly at or near to your maximum speed. Use this sample to gear your speed endurance training.4 x 60; rest 40 seconds4 x 40; rest 30 seconds6 x 20; rest 20 secondsProgram 6 July 7th, 9th, and 11th 4 x 60; rest 40 seconds6 x 40; rest 30 seconds8 x 20; rest 20 secondsProgram 7 July 14th, 16th, 18th 120’s: Sprint 120 yards in 18 seconds. Jog back to the start in 35 seconds. Rest for 35 seconds (240 yards total). When running your 120’s it is essential to get back to the start in 35 seconds or less. This is where you are training your recover, the ability to work hard and get back to where you need to do it again. Program 9 July 28th, 30th, Aug. 1st Stinkers: Set 2 markers out 40 yards apart. Run out and back 3 times (240 yards total). Run 6 sets. Make each set in 55 seconds or less. Rest: 45 seconds between each set.Sinkettes. Set tow markers out 25 yards apart. Run out and back 6 times (300 yards total). Run 5 sets. Make each set in 65 seconds. Rest: 45 seconds between each set. Program 10 Aug 4th, 6th, and 8thCombos: A combination of the above. The total number of yards in each combo should be around 1500 yards. Adjust your rest intervals appropriately. Run 2 cones2 Stinkers2 x 1201 stinkette1 cone1 x 1201 stinkerBall Work Program This is a training guide for individual workouts. As often as possible during the summer you should join training sessions with local teams, involve yourself in small sided and 11vs11 competition. Begin each ball work session with 5 minutes of each one of the following; 5 mins. X 3 = 15 minutes. - Continuous skipping rope, ball juggling all body parts, ball juggling, walking across the field. Ball work 1 June 2nd, 4th, and 6th Mark off a grid 15 yrds x 15 yrds. Dribble the ball with quick touches, changing direction and speed. Do this in confined space so you need to change direction. Use dribbling moves.Find a rebound wall: Inside foot pass to the wall: 40 passes one minute. Inside foot pass, from a distance: 25 passes in one minute. Ball work 2 June 9th, 11th, 13th Dribbling moves. Rebound wall, concentrate on receiving and turning. Knock different balls off the wall, hard, high, low, etc.Ball work 3 June 16th, 18th, 20th Dribbling moves. Individual head juggling. Head for distance. Rebound wall: Instep passing, accuracy, receive and prepare the ball.Ball work 4 June 23rd, 25th, and 27thDribbling moves. Shooting at markers against a wall. Push the ball forward and strike. Shoot from different angles. First time shooting with power – 20 yards from wall, first time shooting at wall. Strike the ball hard and cleanly regardless of the bounce, height, and speed with which it comes off the wall. Pick a spot to aim for on the wall with each shot. Make sure you are following through and land on your shooting foot.Ball Work 5 June 30th, July 2nd, 4th Dribbling moves. Volleys off the wall. Get over the ball with your laces. Hit the ball down into the ground, it will stay low. Power Heading: 7 yards away from the wall. Throw the ball against the wall As it comes off, head with power, getting your entire body into the heading motion. Jump Heading: 5 yards from wall. Toss ball against the wall to force yourself to jump to head back against the wall. Catch ball after each header. Make sure your toss forces you to the peak your jump. Focus on technique and head for power. Ball Work 6 July 7th, 9th, 11thCrossing balls: get around the corner, turn hips. Cross balls high and low.Receiving air balls. Toss the ball in the air, receive it on the instep (laces) and accelerate for 5 yards.Ball work 7 July 14th, 16th, 18th Dribbling moves. Throw in for distance to a wall. Receive the rebound turn and accelerate for 5 yards. Ball Work 8Dribbling moves. Find partner and do soccer vitamins. Partner tosses the ball, one touch return. Inside foot, instep, head and volleys. Shooting at markers against the wall. Bounce and strike. Shoot from different angles. Make sure the foot is pointed; knee over the ball, center your foot is striking the center of ball, and that your power is derived from a quick snapping motion of leg.Ball Work 9 July 28th, 30th, Aug 1st Dribbling moves (with speed). Running with the ball. Mark off 30 yards, use the inside of the foot…lengthen your stride 10 reps. Ball Work 10 Aug 4th, 6th, 8th, Dribbling moves. Shooting a stationary ball: at a wall, collect the rebound, turn and dribble at speed to a marker 15 yards away, 10 reps. Receiving and shooting – 20 yards from wall, strike the wall with power. As it comes off the wall, prepare it cleanly and quickly fire another shot at the wall. Good first touch with a quick, hard shot to follow. Dribbling Moves MenuScissorsMove your faking foot around the ball and plant it on the outside of it. Immediately cut the ball with the outside of your other foot and accelerate.Double ScissorsThis is an advancement from the standard Scissors move except that after executing the two fakes you cut to the inside instead of out.Revilino MoveIn the Rivelino you feint by moving one foot around the ball from the outside in. Then you cut the ball using the outside of the same foot.The MatthewsThe Matthews is a two-step move that involves pushing the ball to the inside and then immediately cutting in the opposite direction. To make it even more effective you can gently scoop the ball as you cut to the outside.Fake KickA fairly simple move where you fake an instep drive kick, but you cut the ball across your body instead. Make sure you use your upper body to make it more believable.Elastico MoveThis is Ronaldihno's signature move, commonly known as the Elastico. You use the top part of your foot to drag the ball sideways and then you cut it inside using the same foot.Cruyff Approach the ball as if you're taking a kick, but plant your base foot slightly ahead of it. Now swing your "kicking" leg forward until it's fully extended and cut the ball under your body.Double CutThe double cut is a good way to shake off an opponent that is closely jockeying you. This ought to give you a couple of second to pass or shoot the ball.Puskas MoveSimply pull the ball back and push it sideways with the inside of your foot. There are a few different variations of the Puskas (aka V-move). Some players like to fake a kick before pulling the ball back, others use the outside of the foot to push it sideways.Fast FootworkShuffle steps. Play the ball between the inside of each foot eight times. Right foot on top of the ball and pull sideways, then left foot. Repeat.RumenegaDribble; stop with the sole of the foot…same outside foot take away. Van BastenDribble. One foot scissors around the ball, noutside either to inside or reverse. Take the ball away with the outside of the opposite foot. Developing Speed, Agility, and QuicknessDrills to Improve SpeedHigh knees. Increase hip flexor strength and flexibility by running with knees rising to waist, with appropriate arm action (hand movement should be hip to shoulders).Glut kicker. Increases hamstring strength and flexibility by running with trailing leg kicking back to touch the buttocks, again using appropriate arm action.Resisted running. Increases stride length and may be accomplished by uphill running outdoors or on an incline treadmill and through the use of a partner or an elastic band.Short high-speed sprints. Increases stride frequency and may be accomplished by towing with a sprint cord, treadmill sprints, and downhill running. Duration of each sprint should be between 5 and 10 seconds.Drills to Improve AgilityAgility ladder. The ladder can be positioned straight or at various angles for quick change of direction with fast foot movements.Step hurdles. These drills help to develop a quick knee lift and step. They can be used for forward or lateral movements, again with fast foot movements.Drills to Develop QuicknessSidestrike box. The unskilled user should begin slowly, and then gradually increase foot speed while establishing a consistent rhythm. Used for multifunctional exercises that enhance power, balance, speed, and coordination in all directions.Lateral/side stepper. Improves lateral speed and quickness by strengthening the hip, hamstrings, and groin muscles. This is accomplished via an elastic band connected to both ankles. Used for lateral walks, runs, or shufflesDot drills. This involves jumping around a dice like 5-point pattern, moving quickly from dot to dot. It improves foot quickness and reaction time while strengthening the ankle and calf.Plyometric Training DrillsSkipping/ankle hops. Skip with a jump rope or perform low ankle hops forward, backward, and side-to-side.Side-to-side box shuffle. Begin with 1 foot on top of a 12 inch box, then jump up and over to the other side of the box, landing with the opposite foot on top of the box.Lateral box jumps. Using a single box (or a row of 2–4 boxes) 12 inches high, jump onto the box and back to the ground on the other side. This can be done as a single or continuous movement across a line of boxes.Lateral cone hops. Begin on the left foot, then jump sideways over a cone, landing on both feet, followed immediately by jumping over another cone and landing on the right foot. This drill should be repeated continuously in both directions without pausing.Examples of Aerobic Training:Track Fartlek:Warm up- run for 5-10 minutes run at a fast, steady speed for 1.2-2 km. Walk rapidly for 5 minutes practice easy running, broken by sprints of 60-70 m. repeat until fatigue becomes evident. Run easily, injecting 3-4 swift steps occasionally. Run at full speed uphill for 150-175 m.Run at a fast pace for 1 minute finish the routine by running 1-5 laps around a track.Field FartlekWarm up with a steady jog for 10 minutes , Jog for 60 sec. Run hard (3/4 pace) for 90 sec., Jog for 45 seconds. Sprint for 10 sec. Jog for 30 sec. Run backwards for 30 sec. Walk for 30 sec. Run hard for 60 sec. Repeat 3-4 times. Cool down at a steady pace for 10 min. Core TrainingThe PlankThe plank works your entire core and upper- and lower-body muscles. Lie down on your stomach. Lift your body off the floor with your forearms (elbows at 90° degrees) and your toes. Keep your body in a straight position (without arching your back) and hold for 30 seconds to one minute. Lift one foot in the air for added difficulty.The Pushup PlankThis exercise is the same as the plank, except that you are in a pushup position. The pushup plank works the core, chest, and biceps. This is a great exercise to end your workout with; it will fully fatigue almost every muscle in your upper body.The “V”This targets your abdominal muscles and improves your balance. Lie on your back and bend at the waist as you extend your legs and arms into the air to form a “V.” Hold this position for as long as you can.The Twisting CrunchThis is one of the most effective crunch workouts, as it hits all of your stomach muscle fibers at once. Assume a standard crunch position, raise your torso to a 45° angle, and then twist from side to side. For an advanced movement, extend your legs and pretend to peddle a bicycle while you continue to twist.Superman With a TwistPerform a standard Superman: Lie down on your stomach and raise your torso off the floor with your arms extended in front of you (beginners may place their hands behind their head). Here is the twist: At the top of the raise, twist to one side, return to the center and twist to the other side. Lower your torso to the ground to complete one rep. Hold a two- to five-pound weight for a more advanced movement.Lying Glute PushupThe lying glute pushup targets your butt and back muscles. Lie on your back with your feet resting on top of a Swiss ball. Push through your heels to raise your butt off the floor as high as possible. Form a straight line from your knees to your shoulders. Hold this position for 60 seconds.Ball Roll-InsBall roll-ins targets your central abdominal muscles. Place your hands on the ground and the top of your feet on top of the ball. Keep your hands in place and bend at the knees to bring the ball toward your chest. Hold this position for a second and roll back out. Focus on squeezing your abs throughout the movement; do not use your hip flexors to bring the ball toward you.TeminologyWeak Side Ball: A ball that is played on the opposite side of the field then it is already being played.“Swing” or “Rotate”: Ball is passed between multiple players from one side of the field to the other.By-pass: Passing one player that is in front of you, and playing a ball in the air to the next player.Gap: Space in between two playersDrop: Play the ball behind you (i.e. away from the goal you are attacking)1st space ball: A ball played in the air from the outside back to the second checking forward2nd space ball: A driven ball played either on the ground or knee high to the first checking forward.3rd space ball: A weak side ball played in the air for the outside half to run onto4th space ball: A ball played in the air into space in the middle ball of the field for a center mid to run onto. Factors That Will Influence Your TrainingDetraining: beneficial effects return to pre-training levels within 4-8 weeks of detraining. You can start to see changes in 48 hours.Overtraining: “imbalance between training volume and recovery” characterized by a decrease in performance and fatigue.Diet: Keep in mind what you are demanding of your body and reward it and replenish it with the correct foods and vitamins. Follow link to see a nutritional guideline for athletes: ................
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