SportsEngine



GREEN HOPE HIGH SCHOOL OFF-SEASON SOCCER WORKOUT PROGRAM“A goal without a plan is just a wish” - Antoine de Saint-ExuperyHere at Green Hope, we have high ambitions and high expectations for our soccer program. I encourage you to establish goals for the upcoming season. Create personal as well as team goals. After you have created your goals, create a plan to achieve those goals!To improve your game on the pitch, you must develop your overall athleticism, including strength, speed, power and endurance. The best time to do this is during the off-season.Below is a five-month workout program that you can do during the off-season. This program was established by UNC and I have revamped it a little. It is divided into three phases (weeks 1-3, weeks 4-10 and weeks 11 to beginning of season),?which build upon each other to stimulate training gains. These workouts and this time frame are adjustable. Many of you are already past the first phase and can begin in phase two. If you feel like you want to do more, please do not let this program hold you back. If you do not have access to a gym, don’t let it hold you back. Many of these workouts can be manipulated to work without gym access. Sometimes you have to get clever, just like in a game! Phase 1: Weeks 1-3The first few weeks are meant to help get you into shape and begin developing fundamental speed and agility techniques. This is a three-day per week program, with the first day focusing on strength, the second on speed and agility, and the third on endurance.Day 1Back Squats: 3x12-20….. Romanian Deadlifts: 3x12-20….. Dumbbell Bench Press: 3x12-20… Pull-Ups: 3xMax Standing Military Press: 3x12-20 … 3 sets of push-ups (as many as you can each set)Day 210-15 minutes of speed and agility technique drillsSprint to Lateral Shuffle: 3x30 meters (switch sides every 5 meters) … Sprint to Backpedal: 3x30 meters … Standing Long Jump: 1x5 … Counter-Movement Jump: 1x5 (stick landing) … Day 3Do each exercise with a med ball. Perform each for 30 seconds and repeat the circuit three times.Clean and Press … Chest Pass … Overhead Throw … Twist and Throw … Med Ball Squat?(hold ball in front) … Med Ball Romanian Deadlift (hold ball in front) … Med Ball Lunges?(hold ball in front) … Ball Crunches?(hold ball over chest) … Med Ball Leg Raises?(hold ball between feet) … Half-field Game: 20-30 minutes3 sets of push-ups (as many as you can each set)Phase 2: Weeks 4-10The program during these weeks expands to five days per week. Three days are devoted to strength and metabolic conditioning, and the other two days focus on speed, agility and?plyometrics.Day 1Back Squats: 3x12-20… Deadlifts: 3x12-20… Bench Press: 3x12-20 … : 3xMaxStanding Military Press: 3x12-20 … Sprints: 10x30 with 20 seconds walking recovery between sprints3 sets of push-ups (as many as you can each set)Day 210-15 minutes of speed and agility technique drillsSprint to Lateral Shuffle: 3x30 meters (switch sides every 5 meters) … Sprint to Backpedal: 3x30 meters … Long Jump: 1x5 … Counter-Movement Jump: 1x5 (stick landing) … 3Do each exercise with a med ball. Perform each for 30 seconds and repeat the circuit three times.Clean and Press … Pass … Overhead Throw … and Throw … Ball Squat (hold ball in front) … Ball Romanian Deadlift (hold ball in front) … Ball Lunges (hold ball in front) … Med Ball Crunches (hold ball over chest) … Ball Leg Raises (hold ball between feet) … Games: 20-30 minutes3 sets of push-ups (as many as you can each set)Day 410-15 minutes of speed and agility technique drillsSprint to Lateral Shuffle: 3x30 meters (switch sides every 5 meters) … Sprint to Backpedal: 3x30 meters … Long Jump: 1x5 … Jump: 1x5 (stick landing) … 5Do each exercise with your body weight. Perform each for 30 seconds and sprint for 30 seconds between exercises. Repeat the circuit three times.Squats … Front Lunges … Reverse Lunges ... Side Lunges … Inchworms … Walk on ToesWalk on HeelsWheelbarrowsBear Crawl … Push-UpsPull-UpsDips … sets of push-ups (as many as you can each set)Phase 3: Weeks 11-17This phase is based on a five-day plan. However, the exercises are more complex and the workouts are more difficult to accomplish to promote increased fitness levels.Day 1Hang Clean: 3x6 @ 60% (above knees) … Front Squats: 3x8-12 @ 70% … Back Raises: 3x15-20 … Incline Dumbbell Press: 3x8-12 … Single-Arm Dumbbell Rows: 3x8-12 each arm … Seated Military Press: 3x8-12 … Sprints: 2x10x20 meters with 20 seconds walking recovery between sprints and 5 minutes recovery between sets3 sets of push-ups (as many as you can each set)Day 210-15 minutes of speed and agility technique drillsSprint to Lateral Shuffle: 3x30 meters (switch sides every 5 meters) … Sprint to Backpedal: 3x30 meters … Long Jump: 1x5 … Jump: 1x5 (stick landing) … 3Dumbbell Bench Press: 3x12-15 … : 3xMax … Pull-Ups: 3xMax3-in-1 Shoulders: 3x12-15 … Sprints:1x20 meters, 10 seconds recovery1x40 meters, 20 seconds recovery1x60 meters, 40 seconds recovery1x80 meters, 60 seconds recovery2x100 meters, 60 seconds recovery1x80 meters, 60 seconds recovery1x60 meters, 40 seconds recovery1x40 meters, 20 seconds recovery1x20 meters3 sets of push-ups (as many as you can each set)Day 410-15 minutes of speed and agility technique drillsSprint to Lateral Shuffle: 3x30 meters (switch sides every 5 meters) … Sprint to Backpedal: 3x30 meters … Long Jump: 1x5 … Jump: 1x5 (stick landing) … 5Back Squats: 3x12-15 @ 60%...: 3x12-15 … Good Mornings: 3x12-15 … Back Raises: 3x12-15 … Calf Raises: 3x12-15 … Half-field Games: 20-30 minutes3 sets of push-ups (as many as you can each set)Play the game as much as you can. Enjoy it, cherish it, and constantly challenge yourself to improve. Play against players who will test your abilities, play different positions to enhance your skills and knowledge, and play to have fun! ................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download