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-67437086360513674186647 Mt. Hebron Girls Soccer “When all members of your organization strive for personal greatness and derive pride from what they contribute to the group, you will unleash powerful forces that will make your unit more effective and, ultimately, more competitive” (Wooden, 2005) WHY should I train this summer?Be PREPARED! One key to being a competitive athlete is conditioning and fitness. The person in charge of this conditioning is YOU! Make a commitment now to working out and developing healthy personal habits not just for the summer, but also for a lifetime. Soccer is a game that requires core strength, speed, agility, and stamina. Put together a plan that helps you achieve your best and helps you and your team reach and exceed our goals.HOW should I prepare?Get together with a group of friends and teammates and plan your workouts together. Finding motivation to work out over the summer is much easier when your friends are doing it too. Print out or download a copy of our fitness calendars and personalize a weekly/monthly plan so you know what to do every day of the week. Having a routine and a schedule will help keep you on track to accomplishing your fitness goals and being prepared for the upcoming season.WHAT should my workout calendar include?Training sessions can last between 30-60 minutes each day. Take 1-2 days of rest per week.Warm-Up and stretch before every training session, stretch after each sessionStrength - 2x weekSpeed/Agility - 2x weekStamina – 2x weekBall work/Competitive play – 3-4x week***Watch every single Women’s World Cup game you can, DVR if necessary!Below is a list of possible exercises to include in each category. Please don’t limit yourself to the exercises listed below. There are plenty of resources with knowledgeable players and parents in the community and websites and Apps with great workout ideas.Warm-Up Options2-minute jog (with or without a soccer ball)20-30 Jumping Jacks Jog w/ high knees – 20 secondsJog w/ butt kicks – 20 secondsWalking lunges – 16-20 repsArm circles – 16-20 repsGrapevines – 20-seconds in each direction“Frankenstein Kicks” – 16-20 kicksStrength Options – Abs/CoreSit Ups/Crunches – 4 sets of 30Planks – 3 sets of 60-90 seconds eachBicycles – 3 sets of 75-100Pit Pats – 3 sets of 50-75V-Sits – 3 sets of 60-90 seconds eachTornados – 3 sets of 60-90 seconds eachBird Dogs – 3 sets of 15-20 each sideBurpees – 3 sets of 25Scissor kicks – side to side or up and down – 3 sets of 20-30Mountain Climbers – 3 sets of 75-100Strength Options - LegsGlobe jumps – 3 sets of 15-20 repsPower Lunges (jump and land in a lunge) – 3 sets of 15-20 repsRegular or Jump Squats (single leg and two-leg) – 3 sets of 15-20 repsOne leg chair stands (use a chair or park bench)One leg chair jumps (use a chair or park bench)One leg bridges – 15-20 each legStrength Options - ArmsRegular Push Ups – 4 sets of 15 Spiderman Push Ups – 4 sets of 15 Hindu Push Ups – 4 sets of 15 Tricep dips – 3 sets of 15-25X-Jumps – 3 sets of 25-30Walkdown Planks – 3 sets of 15-20Plank side walks – 3 sets of 20-30Bicep curls (if you have weights/resistance bands) – 3 sets of 15-20Speed/Agility 120’s (see attached)Compass Run (see attached)Funnel Run (see attached)X’s – sprint diagonally, jog end line to recover, 1 minute of rest between each set of 2StaminaVarsity tryouts are now 15 minutes for 2-mile run (+1 min. for goalies). Be prepared!Stamina run – 2 miles in 14 minutes (8 laps on track, 1:45 per lap).Mile repeats – Run 1 mile in 7 minutes, rest for 2 minutes; repeat (increase speed each week).Hill sprints – use Tiller Dr. or the hill next to the softball field.Intervals – Three sets of 400 m sprints (one lap) in 1:30 or less with 30 seconds rest in between each sprint. Followed by one-mile bine sprints and long distance running. Soccer is a game where sprinting quickness is essential.Ball WorkPlay as much as possible 1 v. 1 up to 11 v. 11 (with the boys team if you need to)7 v. 7 HCC leagueJuggle – in a group or individuallyDribble – set up an obstacle course, Figure 8’s drill (see below)First touch – kick the ball off a wall and practice receiving, take throw-ins from partner, throw the ball in the air and stop the ball before it hits the ground using your laces, inside of your foot, thigh, chest, head.Technical Circuit (with a partner or against a wall)50 one-touch passes using inside of both feet50 two-touch passes – receive and pass with the inside of the SAME foot50 two-touch passes – receive with inside of one foot and pass with the inside of the OPPOSITE foot50 two-touch passes – receive with outside of one foot and pass with the inside of the SAME footDorrance Figure 8(work for 1 minute; rest 1 minute) = 1 repStart on the right side of the first cone.For 1 minute see how many figure 8’s you can complete. Rest for 1 minute. (this completes 1 rep)Switch to the left side of the first cone.For 1 minute see how many figure 8’s you can complete.Rest for 1 minute. (this completes the second rep)Repeat the left and right sides 4 more times each.5 reps on each side for a total of 10 reps.Write down the count for each rep. (Get better over time – more fig-8’s each rep)2101851939290SPEED AND AGILITY DRILLS120’s120’s are a test designed to measure a player’s ability to run longer distances. 120 yards is the equivalent to the length of a standard soccer field. The player starts at one end of the field and must sprint to the other end. At the end the player has the remainder of a minute to rest and jog back to the start. So, the player has one minute to complete each rep. For example: if a player takes 20 seconds to sprint the 120, they will have 40 seconds to get back to the start. 1 set is 5 reps. Total workout is 3 sets (15 reps).Ultimate goal: 10 consecutive reps – each completed in under one pass RunPlace 5 cones in a star shape , each 5 yards away from the center cone.(as shown below). Begin at the center cone and sprint out to touch a cone and back to touch the center cone. Repeat for each cone. (5 sprints equals 1 set) Repeat each set 5 times with a 30 second rest between sets.1312545165105 YardsFunnel RunSprint laterally: keep the knees bent and shuttle side to side, when you reach the last cone in the funnel sprint forward 10 yards and walk back to the start. Repeat each rep 6 to 8 times.4025091283522 Yards3 Yards4 Yards5 YardsSprintForward10 YardsWalk back to the start.Summer Workout Calendar*** Warm-Ups should be done before every workout, and stretch after every workout.June 21st thru August 12th SundayMondayStrength/ Stamina + Ball WorkTuesdayCompetitive PlayWednesdayStrength/ StaminaThursdayCompetitive PlayFridaySpeed/ AgilitySaturdayBall Work, Speed + Agility21Rest22Technical circuit, 2-mile run, Abdominal workout23Play small sided24One-mile repeats and arm/core workout25Play small sided268 sets 120’s, 5 Compass Runs, 6 Funnel Runs271st Touch, Juggling, Dribbling Figure 8’s, 8-10 X’s28Rest29Technical circuit, 2-mile run, Abdominal workout30Play small sided1One-mile repeats and arm/core workout2Play small sided38 sets 120’s, 5 Compass Runs, 6 Funnel Runs41st Touch, Juggling, Dribbling Figure 8’s, 8-10 X’s5Rest6Technical circuit, 2-mile run, Abdominal workout77 v. 7 HCC8One-mile repeats and arm/core workout97 v. 7 HCC108 sets 120’s, 5 Compass Runs, 6 Funnel Runs111st Touch, Juggling, Dribbling Figure 8’s, 8-10 X’s12Rest13Technical circuit, 2-mile run, Abdominal workout147 v. 7 HCC15One-mile repeats and arm/core workout167 v. 7 HCC178 sets 120’s, 5 Compass Runs, 6 Funnel Runs181st Touch, Juggling, Dribbling Figure 8’s, 8-10 X’s19Rest20Technical circuit, 2-mile run, Abdominal workout217 v. 7 HCC22One-mile repeats and arm/core workout237 v. 7 HCC248 sets 120’s, 5 Compass Runs, 6 Funnel Runs251st Touch, Juggling, Dribbling Figure 8’s, 8-10 X’s26Rest27Technical circuit, 2-mile run, Abdominal workout287 v. 7 HCC29One-mile repeats and arm/core workout307 v. 7 HCC318 sets 120’s, 5 Compass Runs, 6 Funnel Runs11st Touch, Juggling, Dribbling Figure 8’s, 8-10 X’s2Rest3Technical circuit, 2-mile run, Abdominal workout47 v. 7 HCC5One-mile repeats and arm/core workout67 v. 7 HCC78 sets 120’s, 5 Compass Runs, 6 Funnel Runs81st Touch, Juggling, Dribbling Figure 8’s, 8-10 X’s9Rest10Technical circuit, 2-mile run, Abdominal workout11Rest12TRYOUTS!!! ................
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