Don t wish for it, WORK for it!

Transcription

1 Early Pre-Season Strength & Conditioning Those who have invested the most are the last to surrender. - Vince Lombardi The preseason program is designed to prepare players for the upcoming spring high school soccer season. This is a 5 day per week training program. The workout program is considered voluntary, however, it is in your best interest to complete this program to the best of your ability. Proper training and conditioning in the offseason will help to eliminate injuries and lead to peak performance during the season. If you want do better and go further in soccer, having the proper discipline to act on your own and get yourself in shape physically and mentally is a great first step in achieving that goal. Being a part of this soccer program is a privilege you must earn, therefore treat it as one! Come into the season physically fit, mentally prepared, and technically sound. The preseason program combines four different components to provide you with the necessary tools to become the best soccer player that you are capable of being. THE FOUR COMPONENTS TECHNIQUE CARDIOVASCULAR STRENGTH AGILITY/PLYOMETRICS Attached is a calendar that outlines the training schedule for the early preseason. If you follow the schedule, you will be better prepared and ready to play in February. Don t wish for it, WORK for it!

2 TECHNIQUE This is a daily task of getting touches on the ball. This can be kicking the ball at a wall, juggling, simple touches while doing dishes, etc. You should have at least two offensive moves mastered at speed. You also need to have the skills appropriate for your position mastered before tryouts. There are several websites and videos online to aid you in the development of the appropriate skills for your position. Ask a coach if you need help finding this information. You should be playing as much as possible! Find pick-up and leagues to play during the winter. Coach Hodge will give you some options, but always know there are more out there. CARDIOVASCULAR The cardio component is broken into two different levels. For success, follow the program as it is written. By following the progression, you will be ready and fit enough to compete at this level in February. Everyone will start at Level 1, even if you feel like you can do more push yourself harder! STRENGTH The strength portion of the preseason program focuses on bodyweight (BW) circuits that can be used with or without a partner. Before starting any partner based exercises make sure you know the weight of your partner and that you both completely understand the technique required by both people during the exercise. I recommend you switching between the partner and self BW circuits. Each exercise has an accompanying image and description. Adding muscular strength and toning your muscles will allow you to be stronger on the ball and give you extra power in your sprints. AGILITY & PLYOMETRICS You will need an agility ladder and some cones. If you do not have an agility ladder, you can use some chalk on the sidewalk or your driveway. You can also supplement the exercises with a jumping rope. If you fail to prepare, you re prepared to fail. - Mark Spitz 2

3 DYNAMIC WARM UP A proper warm up is crucial to all of our training, whether in preseason or normal practices. The warm up helps raise your body temperature, increase blood flow, and activate muscles and joints to prepare for the physical workout ahead. Below is the expected warm up you should follow before doing any of the other exercises listed in this document. Phase 1: Joint Mobility: these movements will mobilize the joints to prepare for the more physical movements to follow. Perform each movement for seconds. 1. Neck roll a. With your head turned to one side, move your head down and around to the other side without going around in a full circle. Once you reach the other side, go back in the same direction. 2. Shoulder rolls (both forward and backward) 3. Wrist rolls (both forward and backward) 4. Spongebob (hip rolls both clockwise and counterclockwise) 5. Leg turns a. With one knee raised enough to have thigh parallel to floor, move foot around in a circle both clockwise and counterclockwise. Repeat with other leg. 6. Ankle rolls (on ground in both directions) Phase 2: Muscle Movements: perform these exercises with about 50% effort. Remember these are warm up movements. Perform these exercises for about seconds. 1. Jumping Jacks 2. Highland Flings a. Begin with feet shoulder-width apart and the arms straight out from your body. Jump so that the right leg crosses over the left and the arms cross in front of your body. Return to the initial position, and then reverse the arms and legs. 3. Squats 4. Wide out a. Begin in squat position with knees together. Jump and spread the legs past shoulder keeping your feet pointed forward and the head does not change height. 5. Gate swings (both open and close the gate) 6. High knees 7. Butt kicks 8. Calf raises 9. Frankensteins 10. Inchworms 3

4 TECHNICAL TRAINING This aspect of our offseason training will work on the technical foot skills and touch you will need to have good ball control. It will ensure that your touch is accurate and precise. TECHNIQUE 1 Juggling: for each session of juggling, record your highest consecutive amount of touches on the ball before it hits the ground. Your goal for each session after is to increase your record by 5 touches. 5 minutes with a tennis ball 5 minutes with a size 5 ball Ball work: complete this circuit 2 times before moving on. Perform each movement for 30 seconds before trying the next one. Push yourself to move faster each time. 1. Sole drags 2. Outside V 3. The W 4. Outside, inside 5. Outside, inside, reverse 6. Drag and push, both feet 7. 1,2,3 step over 8. Roll and stop 9. Out, in, stop 10. L-turn Cone weaves: complete the circuit a minimum of three times. Perform each component down and back on a ten cone weave two times. Try to get through it as quickly as possible. 1. Both feet 2. Right only, one touch 3. Left only, one touch 4. Icky shuffle (out, inside, alternate) 5. Roll forward and roll across 6. Sole taps backwards 7. Pull, outside, push LEFT ONLY 8. Pull, outside, push RIGHT ONLY 4

5 TECHNIQUE 2 Juggling: for each session of juggling, record your highest consecutive amount of touches on the ball before it hits the ground. Your goal for each session after is to increase your record by 5 touches. 5 minutes with a tennis ball 5 minutes with a size 5 ball Partner Volley Passes PART 1: You will need two partners to toss you the ball. The three of you will be set up in a V shape with the two passers at the top of the V and the person doing the volleys at the point. Passer 1 will throw you the ball at the appropriate height and you will volley it to Passer 2. Passer two will then toss you the ball and you will volley it back to Passer 1. You will continue this pattern until you complete 10 quality volleys. You will not improve if you continue to accept mediocre results, work toward perfection! 1. Inside of foot 10 times 2. Outside of foot 10 times 3. Top of foot 10 times 4. Thigh to foot 10 times 5. Chest to foot 10 times PART 2: You will need two partners to pass to. This time you will be lined up in a straight line with about 5 yards of space between each of you. The passers are on the ends and the person doing the volleys will be in the idle. Passer 1 tosses the ball to the middle person who is facing Passer 1. You will have two touches to volley it to Passer 2 who is behind you. You must use the appropriate surface as your first touch and the second touch as your volley. You should be completing a 180 volley pass each time. Again, only count those volleys which are of high quality. 1. Foot 10 times 2. Thigh 10 times 3. Chest 10 times If you do not understand any of the technical footwork exercises, you can always use Google and YouTube to search for them. 5

6 CV TRAINING This component of our early preseason training focuses on conditioning of the cardiovascular system. The preferred program described here is based on a soccer field with 120 x 75 yard dimensions. You may need to adjust the workout to suit your location. If you have to adjust your training, make sure that the distances are very close to the preferred program. Focus on proper sprinting technique. Be sure to properly warm up before each session. The average soccer player runs anywhere between 6 and 10 miles per game. In order to meet this high demand, you will need to supplement the CV sessions on your own. Most of the CV training has the mileage calculated for you. You can subtract that mileage from your weekly minimum, but you will need to complete the rest throughout the week. Week 1: 6 miles Week 2: 6 miles Week 3: 7 miles Week 4: 7 miles Week 5: 8 miles Week 6: 9 miles Week 7: 10 miles 6

7 CV LEVEL 1 Week 1 through Week 3 For some of you, this level may be easy. Push yourself to get better times or take shorter breaks in between sprints. Pushing yourself now will make things easier when you get to Level 2. A. Down the Ladder 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 Rest 3 minutes B. 2 mile run (tempo pace push yourself to get the best time you possibly can) C. Pyramid x2 Sprint to 18 and back, rest 5 seconds Sprint to 18 and back twice, rest 10 seconds Sprint to 18 and back three times, rest 15 seconds Sprint to 18 and back four times, rest 25 seconds Sprint to 18 and back three times, rest 15 seconds Sprint to 18 and back twice, rest 10 seconds Sprint to 18 and back Rest 3 minutes and repeat D. Fartlek 5 minutes at warm up pace 1 minute quick pace followed by 2 minutes at a relaxed pace x5 10 minutes at cool down pace (This is a 30 minute run and approximately 3 miles) 7

8 Cardio Circuit 1 You will run through this circuit as many times as you can in 5 minutes. Take and two-and-a-half-minute break, then repeat. You will perform this circuit three times total. You will follow the circuit counter clockwise from #1 to #5. You will sprint from one station to the next and when you complete your last shot at station #5 you sprint all the way back to station #1. Below is an explanation for each station. Station 1: 6 cones right foot only down, left foot only back x2 Station 2: 6 cones icky shuffle down and back x2 Station 3: starting at back right cone, sprint to point, back pedal to left cone, side shuffle to back right cone x5 Station 4: lateral cone weave down and back x2 Station 5: shoot five balls 15 yards out from goal. Aim for side netting (this includes both side nettings). 8

9 CV LEVEL 2 Week 4 through Week 7 A. Declining Pyramid Sprint 60 yards six times, resting 15 seconds between each sprint Rest 1 minute Sprint 40 yards six times, resting 10 seconds between each sprint Rest 45 seconds Sprint 20 yards six times, resting 8 seconds between each sprint Rest 30 seconds Sprint 10 yards six times, resting 4 seconds between each sprint Rest 3 minutes B. 3 mile run (tempo pace push yourself to get the best time you possibly can) C. 120s (20/40s) Sprint the full 120 yards in 20 seconds Get back to the start in the remaining 40 seconds Check the calendar for repetitions D. Fartlek 5 minute at warm up pace 1-minute jog to 30 second sprint to 30 second walk x10 10 minutes at cool down pace 9

10 Cardio Circuit 2 You will run through this circuit as many times as you can in 5 minutes. Take and two-and-a-half-minute break, then repeat. You will perform this circuit three times total. You will follow the circuit counter clockwise from #1 to #5. You will sprint from one station to the next and when you complete your last shot at station #5 you sprint all the way back to station #1. Below is an explanation for each station. Station 1: rollover with cut x10 Station 2: pendulum (side to side) with roll back x10 Station 3: start at BACK cone and sprint to MIDDLE cone. Backpedal to BACK cone and sprint to TOP cone. Backpedal to MIDDLE cone and sprint to TOP cone. Backpedal to BACK cone x2 Station 4: Juggle feet only 25 consecutive times or 45 seconds, whichever happens first Station 5: shoot 5 balls 15 yards out from goal. Aim for upper 90 (making sure to shoot at both top corners). 10

11 STRENGTH TRAINING Our strength training exercises are designed to be performed anywhere and anytime without any specific gym equipment. You may choose to either do complete bodyweight exercises or use a partner to add more resistance to the exercises performed. Along with the bodyweight and partner exercises, this section also outlines core exercises and finisher circuits to add a little extra to the end of your workout. Bodyweight Exercise (individual): listed below are the basic exercises used in our bodyweight regiments. Most of our sets will rely on modifications of these basic exercises to engage and more muscles and adapt to the unusual movements in soccer. Each bodyweight circuit consists of 10 exercises, performing one right after another in quick succession. Each individual exercise is timed between 30 and 60 seconds. You will attempt as many reps as you can in that duration (with perfect form), take a small rest, and then move onto the next exercise. After completing all 10 exercises, or one circuit, you will take a 2-minute rest before going again. Then repeat 2 more times. Each complete workout can take anywhere between 27 and 41 minutes. Level Beginner Intermediate Advanced Work Time 30 seconds 45 seconds 60 seconds Rest Time 15 seconds 15 seconds 15 seconds Rounds 3 rounds & 120 rest in between 3 rounds & 120 rest in between 3 rounds & 120 rest in between Bodyweight Workout #1 1 Burpee and side raise combo 2 Corkscrew pushup 3 Alternate front lunges 4 Plank 5 Bunny hops side to side 6 Plank knee to elbow 7 Prisoner squats 8 Plank side jumps 9 Abs hip thrust 10 Side to side plyo-lunges Bodyweight Workout #3 1 Double burpees 2 Judo push ups 3 Rotational jump lunges 4 V ups 5 Explosive jumping jacks 6 Mountain climbers 7 Hindu squats 8 Kick ups 9 Buzz saw 10 Sprawl with soccer kick Bodyweight Workout #2 1 Side to side shuffle burpees 2 Lying ab circles 3 Reverse lunge to explosive jumps 4 Pike push ups 5 Alternating knees 6 Rotational mountain climbers 7 Single leg traveling hops 8 Wall walks 9 High plank knee to chest kick backs 10 Double sprawls 11

12 Bodyweight Exercises (partner): many of the exercises in the following partner workouts may be initially challenging. You must realize that these movements will focus on some of your technical strength and angular strengths. Do not attempt to perform any of these exercises with a partner who is too heavy or with whom you are unable to perform the exercise with good technique. Each exercise is to be performed for 2 or 3 sets of 8-10 repetitions each. Circuit 1 can replace Bodyweight Workout #1 while Circuit 2 can replace Bodyweight Workout #2. Partner Bodyweight Workout #1 Upper Body 1 Partner pushup 2 Partner alternating pushup series 3 Partner wheelbarrow clap drill 4 Partner row 5 Partner lat crawls 6 Partner overhead lat pullover 7 Partner ab roll ups 8 Partner core twists 9 Partner sit up to stand drill Partner Bodyweight Workout #1 Lower Body 1 Partner back squat 2 Partner leg press 3 Partner Turkish get-up on back 4 Partner explosive get up 5 Partner deadlift 6 Partner hamstring raise 7 Partner leg lowering 8 Partner knees to chest 9 Partner pike up Core Circuits: Do 2 sets of 25 of each core exercise. Follow the core schedule on the calendar. Core #1 1 Full sit up 2 X-crunch 3 Hip rock n raise 4 Superman Core #2 1 Scoop abs 2 Plank 3 Jackknife 4 Full sit up Core #3 1 Fifer scissors 2 X-crunch 3 Hip rock n raise 4 Plank 12

13 AGILITY & PLYOMETRICS The agility section is broken down into two sections: foot ladder exercises and cone exercises. Foot ladder exercises: these exercises should be done with focus on speed and quickness of the feet. Perform these exercises on the balls of your feet, with flexed knees, and do not allow your heels to touch the ladder or floor. Cone exercises: perform the cone exercises 3 times each throughout the early preseason. Using the diagrams and instructions in the guide, set up cones or similar markers for these drills. It is best to set them all up at once and run them like a circuit. Run each drill at full speed. Patterns for the foot ladder: 1. Single Step 2. Double Step 3. Slalom 4. Out-In (2 feet) 5. Out-In (1 foot) 13

14 Agility Drills Penalty Area Shuttle Run (72 yds. x5) Start on the goal line 1. Sprint to the goal-area line and back (12 yds.) 2. Sprint to penalty spot and back (36 yds.) 3. Sprint to the 18 and back (72 yds.) 4. Rest 45 seconds then repeat 4 more times Be sure to run in a straight line back and forth START Pro Agility Drill 1. Start at the middle line as shown 2. Sprint to the right line and touch it with your right hand. 3. Push off forcefully and sprint back across the middle to the left line and touch it with your left hand. 4. Sprint back to the right, finishing at the middle line. Nebraska Agility Drill 1. From the starting position, sprint to the first cone and make a right hand turn. 2. Return to the starting line and go around the second cone with a left hand turn. 3. Run to the 5 yard line and touch it with your fingers, then back pedal across the starting line to finish. 14

15 Comeback Cone Drill 1. Start on the right side of the square and back pedal to first cone. 2. At the first cone sprint diagonally to the second cone. 3. Backpedal to third cone. 4. At the third cone, sprint diagonally to the fourth (starting) cone. Diamond Drill 1. Begin at cone 1 with your shoulders parallel to the line of direction. 2. Sprint to cones 2, 3, 4, and 5 with quick acceleration and deceleration. 3. Backpedal from cone 5 to 3 and sprint to cone 4. Backpedal from cone 4 to 2 and turn and sprint back to cone 1. Do not round corners Four Corner Drill 1. Start on the right side of the square and run forward to cone At cone 2, make a reverse pivot by throwing your right shoulder clockwise and carioca to cone At cone 3, make a reverse pivot and backpedal to cone At cone 4, make a reverse pivot and shuffle back to the first cone. 15

16 Illinois Agility Drill 1. Player starts on stomach behind the left cone 2. Ball will start behind middle cone 3. At start, sprint around the first cone and back to the ball at the middle cone 4. Dribble in and out of middle cones and back, leaving the ball at the first middle cone 5. Sprint around the far right cone and back to the finish line You can do the same movements without a ball. 16

17 PLYOMETRICS You should use an agility ladder to perform these exercises. Some of them may be performed on the bleachers, stairs, or a plyo-box. You should go through each exercise at least 2 times before moving on to the next one. As you perform the exercise you need to focus on power, not speed. Your landing technique is also important. Make sure you bend your knees to help absorb some of the shock from landing. 1. Power hops 2. Ice skater (one foot) 3. One foot (go through twice one for each leg) 5. Skip two From a squatting position, jump over two squares landing in the same position. Repeat down the ladder. Jump as high as possible, using your arms for momentum. As you land with both feet be sure to flex your knees to absorb force and keep a steady rhythm. 6. Two out, two in Begin with both feet in the first square. Hop with both feet landing outside of the first square. Hop with both feet landing inside the second square. Hop with both feet landing outside the second square. Continue down the entire ladder, keeping a steady rhythm. 7. Knee tucks Begin with both feet in the first square. Flex your knees and jump as high as possible, tucking your knees to your chest. Land in the second square with both feet, repeat down rest of ladder 8. Single leg jumps (go through twice one for each leg) 10. Forward two, back one (go through three times once per leg and once with both feet) Begin with both feet in the first square. Jump as high as possible to the third square. Hop back to the second square. Jump as high as possible to the fourth square. Hop back to the third square. 13. Lateral hops Begin standing in the first square facing to the left. Hop with both feet down the ladder as fast as possible facing in this direction. Be sure that both feet touch the floor in each square. Continue facing in the same direction and hop back in the other direction. After completion of this, perform this exercise in the forward two, back one pattern. 15. Lateral jumping Same as 13 except you are jumping high instead of hopping. 17

18 AGILITY CIRCUITS Circuit 1 Circuit 2 Circuit 3 Pro agility drill 3x Diamond drill 3x Foot ladders 1-5 2x each Nebraska agility drill 3x Four corner drill 3x Penalty area shuttle run 3x Foot ladders 1-5 2x each Comeback cone drill 3x ILL. agility drill 3x w/ ball Penalty area shuttle run 3x PLYOMETRIC CIRCUITS Circuit 1 Circuit 2 Circuit 3 Squat drops 2x Ice skater 2x Forward two, back one 2x 2 out, 2 in 2x One footed hops 2x each Lateral hops 2x Knee tucks 2x Power hops x2 Lateral jumps 2x Single leg jumps 2x 18

19 FITNESS TESTING These are the fitness tests you are responsible for during preseason training. TECHNIQUE: Touch Test Juggling Cones will be set in a V formation, 5 yards apart from the point of the V. Person tested will start at the point while there are two ball tossers 5 yards apart at the top of the V. The tester will sprint forward to volley the ball back to the tosser on the right using the right side of their body. They will then backpedal to the start and sprint toward the left performing the same volley using only the left side of the body. The ball must return to the passer s hand to count. The order is: foot volley, thigh to foot volley, chest to foot volley, header, jumping header. You will have two minutes to complete the test accurately and consecutively. You may start over as many times as needed within the two minutes. You will have 3 minutes to get a minimum of 50 consecutive juggles. Ball has to start on the ground at your feet and touches must be consecutive. CARDIOVASCULAR: Cooper 12 Minute Run You will have 15 minutes to get 7 laps on the track. The distance will be measured in intervals of 1/ Yard Shuttle You will run two 300 yd. shuttles, with a 5-minute break in between. This is testing your recovery time. Both times will be averaged and recorded. The standard is 1 minute and 5 seconds (1:05). Beginning from the goal line sprint to a cone 60 yds. away and back to the start line. Repeat 1 ½ more times, maintaining your top speed as much as possible. (up, down, up, down, up) STRENGTH Push Up Test This test is to perform as many pushups in 2 minutes as possible. Although this initially sounds easy, you will be surprised by the results. If you don t make it the first time, don t give up. Start the timer before the first rep. Go all the way down (chest to fist height off the floor), and lock out the elbows at the top. You can rest however/whenever you want, but the clock must keep running. Poor reps in terms of body position or putting down a knee do not count toward the total. 19

20 Sit Up Test This test is to perform as many knee grab sit ups as possible in 2 minutes. This is to test both core strength and endurance. Begin lying on the back with the arms held overhead and legs extended. AGILITY Pro Agility Start the timer before the first movement takes place. Sit up by bringing the knees up to the chest wile wrapping the arms around the shins. Return to the start position, and repeat as many reps as possible in 2 minutes. You can rest however/whenever you want, but the clock must keep running. Poor reps in terms of not returning to start position, not sitting all the way up, or not using the arms correctly do not count toward the total. You will have 5.5 seconds to complete the test. You must touch every cone or it will not count. You will be tested going right and left. Illinois Agility w/ ball You must complete the drill in 19.5 seconds from start to finish. FITNESS STANDARDS Returning players by now you should have a good idea of what it will take to be competitive, let s stick with the program and have an outstanding season! Help the first year players expect more. First year players use the standards as your guide. It is expected that you will do your part to help raise the team average in each test. If you do not work in the winter, it will be obvious when you arrive for tryouts. A little advice Only test yourself on the designated times during the winter. Once at the beginning to set goals for yourself, and once in the middle to see how you are progressing. Learn how to mentally prepare yourself for the test and what you need to be thinking throughout to perform at a high level. Be confident and push comfort zones, it s the only way to improve. Beginning Midway Push Up Sit Up 2018 Pre-Season Results Cooper Run 300 yard shuttle Pro Agility Laps R L Laps R L IL Agility w/ ball Juggling Let s be ready and prepared for the spring season! You can make a difference, but it s up to YOU to put in the work! 20