Corbin Lady Redhound Soccer Summer Packet

Transcription

1 Corbin Lady Redhound Soccer Summer Packet Enclosed you will find a packet of exercises and drills intended to increase your fitness during the off-season. It is meant to guide you to be as fit as possible in time for preseason. Being in the best shape possible prior to the start of season is very important. First, being physically fit going into camp and preseason can help prevent injury. The more fit you are the more your body can handle! This will also help you become the best soccer player you are capable of becoming. If you want go further and do better in Soccer, it all starts with being disciplined enough to get into shape. "Your toughest competition in life is anyone who is willing to work harder than you." Attached is a calendar that outlines the training schedule for the off-season. If you follow the schedule, you will be ready to play in August. If there is anything in the attached packet that you do not understand or are having trouble with please do not hesitate to contact one of the coaches. You may also utilize Google to help demonstrate any exercise you may not understand. -Coach Hannah Goins Hannah.goins@corbin.kyschools.us Coach Jessica Florence Jessica.Florence@wburg.kyschools.us

2 How the Packet Works: Each day complete the sessions listed on that day. On days practice is scheduled if you attend the practice you will be exempt from the workout for that day. Playing is more important than anything in this packet. Therefore, if there is a day you have the opportunity to play an ORGANIZED game (not kicking around in your backyard!) then you will be exempt from the workout on that day. Warm Up: It is extremely important to warm up prior to any of the listed sessions! Starting a session without warming up can lead to pulled muscles or other injuries. Take minutes before each session to jog or complete pregame warm up lines and stretch. Make sure to break a sweat and prepare your body for hard work. Sessions: Each session should be completed with high intensity and you should feel fatigued at the end of the session. Make sure to give 110% with each exercise. This packet is designed to be difficult, we do not expect you to start off making every set time or reps. Your times and reps should improve throughout the summer. However, it is important to push yourself and set goals for yourself to get better. If you feel the set goals are to easy set higher goals for yourself to achieve. Nutrition: DRINK WATER! It is important to drink plenty of water especially when exercising! Make sure to drink water, before, during, and after all sessions. (Dehydration can lead to issues as simple as muscle cramps and as severe as hospitalization.) *Other Nutrition Tips: Avoid Soda (soda dehydrates you) ABSOLUTELY NO ENERGY DRINKS (i.e. Monster, Rockstar, etc.) Eat healthy snacks Don t skip meals Eat well balanced meals Post workout eat bananas and drink chocolate milk. These foods are high in potassium, which will help your muscles recover. Chocolate milk will give your body the sugar and protein it needs to rebuild muscle.

3 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Last Day of School Graduation *If for any reason you cannot complete the assigned sessions on a certain day. You may complete them during an off day. Corbin Lady Redhound Soccer Summer Packet Schedule May 2015 OFF Memorial Day Weekend OFF Memorial Day Weekend Technical #3 Core #1 Plyometrics #1 1 Mile Run Agility #2 Strength #1 Core #2 Sprint #1 10 Minute Jog OFF OFF 31

4 Sunday Monday Tuesday Wednesday Thursday Friday Saturday *If for any reason you cannot complete the assigned sessions on a certain day. You may complete them during an off day. Corbin Lady Redhound Soccer Summer Packet Schedule June 2015 OFF 1.5 Mile Run Technical #2 1 2 Run 3 miles OR Pre-camp Practice 6:30pm 8pm 3 4 Run 3 miles OR OFF Pre-camp Practice 6:30pm 8pm Strength #2 Plyometrics #2 Core #1 5 6 Agility #1 Strength # OFF 2 Mile Run Plyometrics #3 Run 3.5 miles OR Pre-camp Practice 6:30pm 8pm OFF 2.5 Mile Run Technical #3 Run 4 miles OR Pre-camp Practice 6:30pm 8pm Run 3.5 miles OR OFF Pre-camp Practice 6:30pm 8pm Run 4 miles OR OFF Pre-camp Practice 6:30pm 8pm Sprint #2 Core # Technical #1 Strength # Centre College Agility #3 Soccer Camp OR Run 4 Miles Centre College Soccer Camp OR Sprint #2 Strength #3 Centre College Soccer Camp OR Run 3 Miles Technical #1 Centre College Soccer Camp OR Sprint #1 Centre College Soccer Camp OR Technical #2 &3, Core #1 OFF 15 Minute Run with ball Sprint # OFF 3 Mile Run Plyometrics #1 Agility #2 Strength #2 Core #1

5 Sunday Monday Tuesday Wednesday Thursday Friday Saturday *If for any reason you cannot complete the assigned sessions on a certain day. You may complete them during an off day Corbin Lady Redhound Soccer Summer Packet Schedule July 2015 Technical #2 Strength #3 Sprint #1 Core #2 OFF 4 th of July Weekend OFF 4 th of July Weekend OFF 4 th of July Weekend 3.5 Mile Run Technical #1 Plyometrics #2 Agility #1 Core #1 OFF Strength #1 Technical #3 Sprint #3 30 Minute Run Core # Preseason Starts OFF Plyometrics #3 Agility #3 OFF 6:30pm 8:30pm 6:30pm 8:30pm Morning Practice 6:30am 7:30am 6:30pm 8:30pm Morning Practice 6:30am 7:30am 6:30pm 8:30pm Morning Practice 6:30am 7:30am 6:30 8:30pm 6:30pm 8:30pm 6:30 8:30pm Morning Practice 6:30am 7:30am 6:30pm 8:30pm Morning Practice 6:30am 7:30am 6:30pm 8:30pm 6:30pm 8:30pm 6:30pm 8:30pm Morning Practice 6:30am 7:30am 6:30 8:30pm Morning Practice 6:30am 8:30am Evening Off

6 Technical #1 Ball Work Foundations: complete 100 touches as quickly as possible. Use inside of both feet to move ball back and forth, while remaining stationary. Toe Touches: complete 100 touches as quickly as possible. Set ball in front of you, tap top of the ball with the bottom of your toe as quickly as possible alternating feet. Dribble Cone Weaves - Set up 10 cones approximately 3 yards apart in a straight line (if you don t have cones be creative use shoes, shirts, rocks, bricks, etc.) Dribble through the cones in a zig-zag pattern. Dribble as quickly as possible keeping the ball under control. Follow the directions listed below. Repeat each 3 times. 1. Both feet 2. Right foot only 3. Left foot only 4. Outside of feet only *Agility drill Set up 5 cones approximately 3 yards apart with a ball resting at the first cone. 1. Sprint from the first cone to the last cone and back. 2. Dribble the ball through the cones in a zig-zag pattern, down and back. Then leave the ball resting at cone one. Remember to dribble as fast as possible while keeping the ball close and under control. 3. Sprint from the first cone to the last cone and back. 4. Repeat 5 times, resting 15 seconds between each, then break for one minute, Repeat 5 more times. 3 yards apart Start Sprint Dribble Sprint Finish

7 Technical #2 Courver Moves Dribble in small area, approximately 20x20 yards, complete moves with quick touches on the ball and quick turns. Complete the following moves while dribbling. 1. Step-overs dribble, fake shot, step over the ball, push the ball with outside foot and explode in opposite direction. Use both feet. Dribble, complete move, change speed and directions for 2 minutes. 2. Scissors dribble, in one motion take your foot from the inside around to the outside of the ball (in front of the ball not overtop), then take outside of the opposite foot and push the ball in the opposite direction. Use both feet (If you have trouble Google this.) Dribble, complete move, change speed and directions for 2 minutes. 3. Pull backs dribble, pull the ball back while turning toward ball and take the ball in the opposite direction. Use both feet. Dribble, complete move, change speed and directions for 2 minutes. 4. Cruyffs dribble, fake kick with inside of foot, but instead pull the ball behind the standing leg and change directions. Use both feet. (If you have trouble Google this.) Dribble, complete move, change speed and directions for 2 minutes. 5. V dribble - pull the ball back with the one foot, then push the ball out with the other foot and explode into space. Use both feet. Dribble, complete move, change speed and directions for 2 minutes. 6. Inside outside dribble, touch the ball across your body with the inside of one foot, then touch with the outside of the other foot. Use both feet. Dribble, complete move, change speed and directions for 2 minutes. Dribble Suicides Set up 6 cones approximately 5 yards apart in a straight line. Start at the 1 st cone, dribble to the 2 nd and back to the 1 st, then dribble to the 3 rd and back to the 1 st, and continue until you have gone to all cones. Dribble as quickly as possible keeping the ball under control. Repeat each of the following 2 times with 1 minute rest between each set. 1. Both feet 2. Right foot only 3. Left foot only 4. Outside of feet only Shooting Set up or pick a goal/target (this can be anything a wall, fence, or space between two objects, be creative) Place a cone 3 feet inside each post, this is the target. Focus on technique, plant foot next to the ball, knee over the ball, strike with laces, follow through toward the target, and land on shooting foot. Work on hitting the same target over and over. 1. Touch and shoot Get the shot off quickly. Start facing the middle of the goal approximately 25 yards out, take a touch toward the goal, fake left, push the ball right with outside of foot and hit a shot. Then switch to opposite foot. Repeat 20 times (10 with each foot)

8 2. Settle and shoot Get the ball down quickly. Toss the ball up in the air and use different surfaces of your body to control it. Settle the ball in as few touches as possible and hit a shot. Repeat 20 times (shooting 10 times with each foot). 3. Set pieces Random free kicks outside the 18. Place the ball in different spots and hit the target. Pick a target (corner, side netting, etc.) and stick with it. Repeat 20 times. 4. Penalty Kicks Place the ball in the center of the target 12 yards out. Remember low and to the corners. Pick your spot and stick with it! Repeat 10 times. Technical #3 Juggling Juggle for 15 minutes. Your goal is to achieve 25 consecutive (the ball does not hit the ground) touches by preseason. Don t get discouraged if you do not meet 25 at first, keep practicing and working toward your goal. However, if you easily beat 25 continue to improve and beat your previous number each juggle session. Speed Dribble Sprint dribbling the ball 30 yards, slow jog with ball back. Dribble as quickly as possible keeping the ball close with a lot of touches. Repeat 5 times. Rest 30 seconds between each of the following sets. 1. Both feet 2. Right foot only (use both inside and outside) 3. Left foot only (use both inside and outside) Turns Dribble ball 15 yards complete a turn and dribble back. Repeat each of the turns below 5 times each. 1. Cut 2. Pull Back 3. Cruyff Passing Accuracy Pass with a partner or play the ball against a flat surface (i.e. a brick wall) touch passing - Receive the ball with one foot and play back with the other, be sure to alternate feet. Complete 5, 10, and 15 yard passes 50 times each touch passing pass as quickly as possible with a partner or wall with control, be sure to alternate feet. (if you have to use 2 touches you may but try to use 1 touch as much as possible). Complete 5, 10, and 15 yard passes 50 times each.

9 Sprint #1 Perimeter Sprints Sprint as hard and as fast as you can. Set up a 30x30 yard box. Start at one corner and jog all 4 sides When you get back to the start: sprint 1 side, jog 3 sides When you get back to the start: sprint 2 sides, jog 2 sides When you get back to the start: sprint 3 sides, jog 1 side When you get back to the start: sprint all 4 sides Rest 1 minute, repeat drill running in opposite direction Rest 10 minutes and get water before going into the next sprint drill. DO NOT SIT, stay up walking around, with hands above your head, breath in your nose and out your mouth. Decline Pyramid Sprints Sprint as hard and as fast as you can. Sprint 60 yards 6 times, resting 15 seconds between each sprint Rest 1 minute Sprint 40 yards 6 times, resting 10 seconds between each sprint Rest 45 seconds Sprint 20 yards 6 times, resting 8 seconds between each sprint Rest 30 seconds Sprint 10 yards 6 times, resting 4 seconds between each sprint Sprint #2 Pyramid Sprints Sprint as hard and as fast as you can. Sprint 18 yards and back, rest 5 seconds Sprint 18 yards and back twice, rest 10 seconds Sprint 18 yards and back three times, rest 15 seconds Sprint 18 yards and back four times, rest 25 seconds Sprint 18 yards and back three times, rest 15 seconds Sprint 18 yards and back twice, rest 10 seconds Sprint 18 yards and back Rest 3 minutes and repeat Rest 10 minutes and get water before going into the next sprint drill. DO NOT SIT, stay up walking around, with hands above your head, breath in your nose and out your mouth. Minute Sprints Sprint as hard and as fast as you can. Sprint 18 yards and back 14 times in under 1 minute. (Down is 1, back is 2, etc.) Rest 1:30 seconds between sets of 14, your goal is to complete 3 sets.

10 Sprint #3 Sprint Program Sprint as hard and as fast as you can. If you do not have 100 yard space improvise (i.e. sprint 20 yards 5 times nonstop for a 100 yard sprint). Run ten 100 yard sprints, resting 30 seconds between each sprint Rest 2 minutes Run eight 80 yard sprints, resting 25 seconds between each sprint Rest 1:30 minutes Run six 60 yard sprints, resting 20 seconds between each sprint Rest 1 minute Run four 40 yard sprints, resting 10 seconds between each sprint Rest 30 seconds Run two 20 yard sprints, resting 5 seconds between each sprint Rest 15 seconds Run a 10 yard sprint

11 Agility #1 *Star Drill Set up 5 cones, 5 yards away from a middle cone. Start in the middle and sprint to a cone, then back to the middle, sprint to the next outside cone, then back to the middle, and so on until all outside cones have been reached. Make sure to lunge and touch each cone as you reach it. Repeat 10 times. Rest 20 seconds between each set. 5 yards apart T Drill Set up 4 cones in a T shape. Sprint from the bottom cone to the top middle cone, side shuffle across to one side, then side shuffle all the way across to the opposite side, side shuffle back to the middle, then back pedal to the bottom cone. Repeat 5 times, rest 1 minute, repeat 5 more times. On shuffle make sure to bend knees and stay low to the ground. 10 yards across Shuffle Shuffle Sprint Backpedal 10 yards up Start Agility #2 M Drill Set up 5 cones in a M (zig-zag) shape 5 yards apart. Sprint from the first bottom cone to the first top cone, then backpedal to the second bottom cone, then sprint to the

12 other top cone, and backpedal to the last bottom cone. Jog back to start. Repeat 5 times, rest for 1 minute, repeat 5 more times. Start Jog Four Corners Set up 4 cones in a 10 x 10 yard box. Sprint up one side, shuffle across, backpedal down, shuffle back across. Repeat 5 times, rest for 1 minute, repeat 5 more times. Agility #3 Sprint/Backpedal Suicides Set up 10 cones 5 yards apart. Start at first cone, sprint to second cone, backpedal back to first cone, sprint to third cone, backpedal back to first cone, sprint to fourth cone, backpedal back to first cone, sprint to fifth cone, backpedal back to first cone, continue until all cones have been reached. Repeat 10 times, resting 45 seconds between each suicide.

13 Plyometrics #1 Lunges Complete walking lunges for 20 yards. Remember keep your front knee parallel with your foot. Do not let your back knee touch the ground. (Your knee should be close to ground but not actually touch). At the end of 20 yards sprint 5 yards. Then backwards lunge back to start. Repeat 2 times. High Knees Jump Jump forward as high as possible bringing your knees to your chest. Jump for 20 yards. At the end of 20 yards sprint 5 yards. Then repeat back to start. Repeat 2 times. High Knees Run High Knees run for 20 yards, focus on forcing knee to chest then quickly placing it back on the ground, alternating legs. This should be done rapidly. Repeat 2 times. Skipping Skip for 20 yards and back. Remember you should push off your back foot with as much power as possible, strive for height, and use your arms for power. (like Mario). Repeat 2 times Plyometrics #2 Back and Forth Jumps Jump forward and backward over a small object (i.e. a cone, hurdle, shoe, line, (a fire-just kidding), etc.). Complete 100 jumps, repeat 3 times, rest for 30 seconds between sets. Side to Side Jumps Jump side to side over a small object (i.e. a cone, hurdle, shoe, line, etc.) Complete 100 jumps, repeat 3 times, rest for 30 seconds between sets. Left Foot Jumps Jump side to side over a small object using only your left foot (i.e. a cone, hurdle, shoe, line, etc.). Complete 100 jumps, repeat 3 times, rest for 30 seconds. Right Foot Jumps Jump side to side over a small object using only your right foot (i.e. a cone, hurdle, shoe, line, etc.). Complete 100 jumps, repeat 3 times, rest for 30 seconds. Plyometrics #3 Squats Feet parallel, shoulder distance apart. Slowly lower yourself into a seated position until your knees are at a 90 degree angle, then raise back up. Keep your back straight, chin up, and your weight supported through your heals. Continue for 30 seconds.

14 Jump Squats - Feet parallel, shoulder distance apart. Slowly lower yourself into a seated position until your knees are at a 90 degree angle. At the lowest point in the squat, quickly explode up jumping off the ground. Land gently and repeat. Continue for 30 seconds. Leap Frog Feet positioned wide, drop into a low squat. Jump forward twice then backward twice. Keep head and shoulders upright. Continue for 30 seconds. Gap Jumps From a standing position, jump as far forward as possible, turn and jump back. Use your arms for power to get as far as possible. Continue for 30 seconds.

15 Strength #1 Mountain Climbers Start with your hands on the ground approximately shoulder length apart and legs straight out. Pull your right knee up to your chest while keeping the other leg straight, then alternate legs rapidly. This should look like you are running in place with your hands on the ground. Continue for 1 minute. Push Ups Start laying flat on your stomach with hands placed on the floor just outside of your chest. While keeping your entire body straight, push up off the floor with your hands until both arms are extended and your feet are touching the floor. Lower yourself until your arms are at a 90 degree angle, then push yourself back up. (Push ups should not be done on knees). Continue for 30 seconds. Dips Use a chair. Place both hands on the edge of the seat with your body facing away from the chair. Legs should be extended out with your weight mostly on your heels. Dip yourself down until your arms are at a 90 degree angle, then push yourself back up. Continue for 30 seconds. Strength #2 Burpees Start in normal standing position. Squat down and place both hands on the ground outside your feet. Kick both feet back extending your legs fully. Complete a push-up, then spring both feet back under your body, then jump as high as possible with your arms straight in the air. This should be done as fast as possible. Complete 12 Calf Raises Start in a standing position, raise your heels as high off the ground as possible, shifting your weight to the balls of your feet, then return heels to ground. Continue for 1 minute. Standing Lunges Start in a standing position, step out as far as possible with one leg, lower yourself until your back knee is approximately one inch off the ground, then push off with front leg to return to standing position, then repeat with the other leg. Remember your back knee should not touch the ground. Your front knee should be parallel to your foot. Complete 30 (15 each leg) Strength #3 15 Down Complete 15 push ups and 15 crunches, then complete 14 push ups and 14 crunches, then complete 13 push ups and 13 crunches, continue to complete push ups and crunches all the way down to 1. (No breaks in between)

16 Core # 1 Complete each core exercise continuously in order without stopping between exercises. Regular Crunches Start lying on your back with knees bent and hands behind your head. Raise the top of your torso up until your shoulder blades are off the ground. Then lower your torso back to the ground. This should be done rapidly. Complete 25. Twists Start sitting on bottom. Bend knees up with your feet off the ground. Slightly lean back. Hold a ball in your hands and twist your upper body side to side, touch the ball to ground on each side. This should be done rapidly. Complete 25. Heels To Heaven Start laying on your back, legs straight, arms straight by your side. Lift legs and then hips up off the ground straight up toward the ceiling at a 90 degree angle, then lower your hips back to the floor. This should be done rapidly. Complete inches Start lying on your back, lift your heels 6 inches off the ground. Hold for 30 seconds, rest for 30 seconds, repeat 3 times. TV Watches/Plank Start face down resting on forearms. Push yourself off the floor rising up onto your toes. Keep your back flat, in a straight line from head to heels. Contract your abs to prevent your rear end from sticking up in the air. Hold for 30 seconds, rest for 30 seconds, repeat 3 times. Core #2 Complete each core exercise continuously in order without stopping between exercises. Crossover Crunches Start lying on your back with knees bent and hands behind your head. Raise the top of your torso and touch your right elbow to your left knee, the next time raise your left elbow to your right knee. This should be done rapidly. Complete 25. Bicycles Start lying on your back, pull your legs up and perform a biking motion, put hands behind your head and alternate elbows to knees lifting shoulder blades off the floor. This should be done rapidly. Complete 25. Butterfly Raises Start lying on your back, legs in a butterfly position, arms straight by your side. Lift legs and hips up off the ground toward the ceiling, keeping them in the butterfly position. Then lower your hips back to the floor. This should be done rapidly. Complete 25.

17 Flutter Kicks Start lying on your back with legs straight. Lift them six inches off the ground. Keeping your legs straight, alternate your feet in a kicking motion moving up and down repeatedly. Do not allow your feet to touch the ground and keep your back straight. This should be done rapidly. Continue for 30 seconds, rest for 30 seconds, repeat 3 times. Superman Start laying face down with your legs and arms stretched out. In one motion, lift your arms and legs up into the superman position. Your arms, head, and feet, should be as high off the ground as possible with your back arched. Hold for 30 seconds, rest for 30 seconds, repeat 3 times.

18 Fitness Test All players will be required to complete the following fitness tests during preseason. Players will be required to meet or exceed the following time limits/reps. These test will be given throughout the first week of preseason not all in the same practice session. If you complete the summer packet these tests times are achievable. Mile Tests 1 mile in 8:30 2 miles in Test Sprint 120 yards (full field) in 20 seconds, complete down and back in 45 seconds. 300 Test Sprint 60 yards 5 times (down is 1, back is 2). You will complete this 2 times with a 5 minute break in between. Both times will be averaged and recorded. You should complete this in 1 minute 5 seconds. This will test your recovery time. Star Drill Test Complete the star drill in 16 seconds. (*The directions for this drill are located in the packet.) *Agility Drill Test Complete the agility drill in 26 seconds. (*The directions for this drill are located in the packet.) Push Up Test Complete 25 perfect push-up consecutively. You must use correct form: body must stay straight, bottom must stay down, and you must come down far enough that your arms form a 90 degree angle. Push ups should not be done on knees. Crunches Test Complete 120 crunches consecutively. Juggling Test You will have 3 minutes to complete 25 consecutive juggles. Dribble Test Dribble through 5 cones in 15 seconds.

19 Touch Test You will have 2 minutes to go through all touches. Cones will be set up in a V formation, 5 yards apart from the point of the V. Player being tested will start at the point of the V with two ball tossers at the top cones. Player being tested will sprint forward to right side, volley the ball back to the tosser (using only the right side of the body), back pedal around the cone, sprint to the left tosser, volley the back to the tosser (using only the left side of the body), back pedal around the cone, continue sprinting, back pedal, sprinting from side to side until all the volleys have been completed successfully on each side (order: laces, instep, thigh, chest, head) Concentrate on good controlled volley s, the ball should return directly to the tossers hands.