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SUMMER WORKOUT

This workout will consist of a 5 day a week routine for approximately 4 weeks at which time we will resume training as a team. Workouts will consist of plyometric training, fast foot work drills (with the ball), abdominal/core exercises including upper and lower body, speed training and distance. Ball work must be done every day. Remember, the work and effort you put into your training will be the rewards you get back.

Some days will be more difficult than others. You have to shock your muscles. If you do the same exercise day after day after day, your muscles get used to it. Therefore, there is an increase and fluctuation in repetition, distance, duration, etc. Please, work as hard as you can.

NOTE: Games DO NOT substitute a workout. In fact, you should incorporate playing with your training schedule.

I have provided a description of the exercises. Many of these will be familiar to you. Don’t be lazy. Push yourself to the limit! Again, you get out of it what you put into it. I recommend you train with a partner if at all possible. Push each other. Motivate one another. Also, it is best to train early in the day. With the Texas heat the weather is cooler and your body is fresh after a good night sleep.

Proper warm up and cool down is a must. Every training session should start with an 8 – 10 minute jog to warm-up your muscles followed by no less than 10 minutes of stretching. If you need more time, take it. Every training session should end with a cool down run. This is exactly what it sounds like. Cool Down! You have already exerted yourself, now let your body begin to recover. Always, always, always end with light stretching. I recommend light stretching before bed and when awakening in the morning as well.

Keep your workout schedule. Do not throw it away. I want each of you to track and record your times on the distance runs. I will collect them from you when you resume practice as a team. Again, DO NOT THROW THEM AWAY OR LOSE THEM!!!!

“Work hard, because if you don’t, somewhere, somebody is, and when they play you, they will beat you.”

FAST FOOT WORK

This is a description of the moves for the fast foot work exercises. If you notice on the workout schedule, this is done almost every day. This is how we begin our practice as a team. This is your foundation! Our first touch is very important.

All of the fast foot work exercises start with the basic foundation touch, then you progress from there.

Example:

Inside Role: start with your foundation touches. Get several repetitive touches then, inside roll. Immediately begin your foundation touches again, then inside roll with the opposite foot.

Each exercise should be performed 45 – 60 seconds with 15 seconds rest, then to the next exercise. In 15 minutes of fast foot work drills, you should perform about 12 different exercises. Be sure to work your non-dominant leg.

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Foundation Touches: Start with the ball slightly in front of you. Tap ball back and forth with the inside of your feet. Get as many touches as you can. As you master the drill, start looking up more often.

Inside Roll: Roll the ball across your body from outside to inside with the inside and sole of the foot and stop the ball with the inside of the other foot.

Outside Roll: Roll the ball across your body from inside to outside with the outside and sole of the foot and stop the ball inside of the same foot.

Side-to-Side Push-Pull: Push the ball forward with one foot and pull it back with the sole of the opposite foot.

Side-to-Side Step On: Roll the ball to the outside with the sole by stepping lightly on the ball then tap the bal back to the inside of the opposite foot.

Side-to-Side Front Roll: Push the ball slightly forward then pull the ball across your body with the front part of the sole.

Pull Instep Push: Push the ball forward and pull it back with the sole, then tap the ball forward with the instep of the same foot.

Pull “V”: Push the ball forward and pull it back with the sole of the foot while turning and then take the ball away with the inside of the same foot.

Pull and take with outside of the foot: Push the ball forward and pull the ball back with the sole then push the ball diagonally forward with the outside of the foot.

Pull and roll behind: Push the ball forward and pull the ball back with the sole of the foot then pass the ball behind the standing leg with the inside of the foot. Control the ball with the sole of the other foot.

Inside out step over: Step over and around the ball from the inside, out. Alternate feet.

FAST FOOT WORK

Inside out, Inside out step over: Step over and around the ball with one foot, then over and around the ball with the other foot. This is a very quick movement.

Outside in step over: Same movements as above but, do both feet in repetition. This is another very quick movement.

Cruyff: Push the ball forward, fake kick with inside of foot but, pull the ball behind and take it with the outside of the foot in the opposite direction.

Kick over ball (push-pull): Kick over the ball with the inside of the foot then pull it back with the sole of the same foot.

As you progress over the weeks, you can implement this into a dribble. Mark off a 10 x 10 grid. Work on 45 – 60 seconds of dribbling and incorporate a multitude of exercises. Rest 15 seconds and repeat for the duration of the drill.

Plyometrics

Plyometrics consists of any combinations of quick feet exercises to include jumping and/or hopping motions. Examples including: Running tires or ropes, speed ladders, a combination of cone hops, or bleachers/boxes. This is where you get your explosive power for your change of direction. This will greatly increase your speed and change of direction on and off the ball.

Some other example exercises are: bunny hops for distance, star jumps, and sprints with interval jumps for height and/or hops for distance.

ABDOMINAL EXERCISES

Make sure you stretch your back well before and after abdominal exercises.

Keep your neck stable and do not bend your neck.

Crunches: Lie on the ground w/ legs at 90 degree angle. Put hands lightly behind head and curl up. Do not cross your legs, keep them motionless, hands behind head and try to push elbows to ground (remain flat), lift chin towards the sky and hold top position for a second. 30 reps.

Supermans: Lie on your stomach. Slowly lift your arms and legs as high as you can. Keep arms and legs straight. Go up, hold for a second and slowly return to starting position. 20 reps.

Peter Pans: Lie on the ground with one leg bent with foot on the ground and other leg straight and held 6 inches above the ground. Cross your arms in front of you and twist your opposite elbow to the bent knee. Go up and down slowly. 20 reps each side.

1 Arm / 1 Leg Raise: Lie on your stomach. Slowly raise your left arm and right leg as high as you can. Return to the starting position. Next, raise your right arm and left leg as high as you can. Keep your arms and legs straight. Keep alternating for the required number of repetitions. 20 reps/side.

Reverse Sit-ups: Lie on the ground with both legs bent and 6 inches off the ground and your arms out to your sides. Bring your knees up perpendicular to the floor and rotate hips upwards. You should feel this in lower abs. Go up and down slowly. 20 reps.

Leg raises: Hold legs 6 inches off the ground. Hold for 20 seconds. Run in place with legs off ground for 5 seconds. Alternate right foot over left foot for 5 seconds. Spread legs out and close 5 times like scissors. Make sure you keep legs straight and do not drop them to rest. You have to really push yourself on this drill. Increase your time holding the legs above ground throughout the summer.

WORKOUT SCHEDULE WEEK 1

Day 1

• Warm up and stretch

• 2 mile run (12 minutes)… RECORD IT! I WANT TO KNOW!

• 300 yard shuttle run – mark this distance on the field. Lay one cone down and count 25 yards and lay another cone. Perform 12 shuttle runs between the 2 cones, there and back.

• Fast foot work – 15 minutes

• Abdominal - 4 sets of 50. Mix up the exercises.

• Cool down and stretch.

Day 2

• Warm up and Stretch

• 20 x 20 yard sprint

• 10 x 40 yard sprint

• Fast foot work – 15 minutes

• Cool down and stretch.

Day 3

• Warm up and Stretch

• 4 mile run – 30 minutes… RECORD IT! I WANT TO KNOW!

• Fast foot work with the ball – 15 minutes

• Cool down and stretch

Day 4

• Warm up and Stretch

• Plyometrics – 20 minutes

• Fast foot work – 20 minutes

• Push-ups/Sit-ups – 4 sets of each. 50 reps per set.

• Cool down and stretch

Day 5

• Warm up and stretch

• 10 sprints x 40 yards

• 10 sprints x 60 yards

• 5 sprints x 100 yards

• Fast foot work – 10 minutes

• Cool down and stretch

WORKOUT SCHEDULE WEEK 2

Day 1

• Warm up and stretch

• Circuit training: place 4 cones at each corner of a soccer field. Spint between each cone for a total of 8 laps. At each cone you will stop and perform and exercise.

- Cone 1: 25 push-ups

- Cone 2: 25 star jumps

- Cone 3: 25 sit-ups

- Cone 4: 25 jumping jacks.

• Fast foot work – 15 minutes

• Cool down and stretch.

Day 2

• Warm up and Stretch

• 2 mile run – 12 minutes… RECORD IT! I WANT TO KNOW!

• Plyometrics – 15 minutes

• Fast foot work – 20 minutes

• Cool down and stretch.

Day 3

• Warm up and Stretch

• 4 mile run (beat last week’s time) RECORD IT! I WANT TO KNOW!

• Abs – 4 sets of 35 reps

• Fast foot work with the ball – 20 minutes

• Cool down and stretch

Day 4

• Warm up and Stretch

• 10 sprints x 40

• 10 sprints x 20 backwards

• Plyometrics – 20 minutes

• Fast foot work – 20 minutes

• Cool down and stretch

Day 5

• Warm up and stretch

• 2 mile run (beat previous time) RECORD IT! I WANT TO KNOW!

• Plyometrics – 15 minutes

• Fast foot work – 20 minutes

• Abs – 4 sets of 35 reps

• Cool down and stretch

WORKOUT SCHEDULE WEEK 3

Day 1

• Warm up and stretch

• Circuit training: (6 cones) One at each corner of a soccer field and one on each midfield line. Jog between each cone. Do a different fast foot work drill at each cone for 30 seconds (total of 6 laps).

• 300 yard shuttle run – mark this distance on the field. Lay one cone down and count 25 yards and lay another cone. Perform 12 shuttle runs between the 2 cones, there and back.

• Abs – 4 sets of 75 reps.

• Cool down and stretch.

Day 2

• Warm up and Stretch

• 4 mile run (beat previous time) RECORD IT! I WANT TO KNOW!

• 20 x 40 yard sprints

• Fast foot work – 20 minutes

• Abs – 4 sets of 100 reps

• Cool down and stretch.

Day 3

• Warm up and Stretch

• 10 x 20 yard sprints

• 8 x 40 yard sprints

• 6 x 60 yard sprints

• 4 x 80 yard sprints

• Abs – 4 sets of 100 reps

• Cool down and stretch

Day 4

• Warm up and Stretch

• 2 mile run (beat previous time) RECORD IT! I WANT TO KNOW!

• 10 x 100 yard sprints

• Fast foot work –20 minutes

• Cool down and stretch

Day 5

• Warm up and stretch

• 1 mile run (6 minutes) RECORD IT! I WANT TO KNOW!

• 5 x 50 yard sprints

• Plyometrics – 20 minutes

• Fast foot work – 20 minutes

• Cool down and stretch

WORKOUT SCHEDULE WEEK 4

Day 1

• Warm up and stretch

• Circuit training: (6 cones) One at each corner of a soccer field and one on each midfield line. Jog between each cone. Do a different fast foot work drill at each cone for 30 seconds (total of 8 laps).

• 300 yard shuttle run – mark this distance on the field. Lay one cone down and count 25 yards and lay another cone. Perform 12 shuttle runs between the 2 cones, there and back.

• Abs – 4 sets of 100 reps.

• Cool down and stretch.

Day 2

• Warm up and Stretch

• 3 mile run (18 minutes) RECORD IT! I WANT TO KNOW!

• Plyometrics – 15 minutes

• Fast foot work – 20 minutes

• Abs – 4 sets of 100 reps

• Cool down and stretch.

Day 3

• Warm up and Stretch

• 300 yard shuttle run – mark this distance on the field. Lay one cone down and count 25 yards and lay another cone. Perform 12 shuttle runs between the 2 cones, there and back.

• Plyometrics – 20 minutes

• Fast foot work – 20 minutes

• Abs

• Cool down and stretch

Day 4

• Warm up and Stretch

• 2 mile run (beat previous time) RECORD IT! I WANT TO KNOW!

• 5 x 50 yard sprint

• 5 x 50 yard sprint backwards

• Fast foot work – 20 minutes

• Cool down and stretch

Day 5

• Warm up and stretch

• If your 2 mile run yesterday was less than 12 minutes…complete 20 minutes of fast foot work.

• If your 2 mile run was more than 12 minutes…complete Week 4, Day 4

• Cool down and stretch

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