Summer Training for Boys Soccer Program: The workout program is considered voluntary. However, it is in your best interest to complete this program to the best of your ability. These workouts are to help you excel with soccer and be prepared for our fall season. There are two basic elements to the workout plan: cardiovascular and strength. Here s a basic outline of a typical week: Monday: Captain s Practice and Bodyweight Strength Circuit Tuesday: Interval/Sprint Training Wednesday: 5k+ Thursday: Captain s Practice and Bodyweight Strength Circuit Friday: Interval/Sprint Training Saturday: 5k+ Sunday: REST Coaches Recommendations: Complete the strength circuit when it works best for you (e.g. after the 5k on Wed. & Sat.). Make sure to complete it twice per week, but never on consecutive (back-to-back) days. Take care of yourself. NEVER skip the warm up or cool down for any workout Your workout is only as good as your rest and nutrition. Your body needs quality sleep and quality food to properly recover Using a foam roller on sore muscles and trigger points (muscle knots) after a workout will reduce recovery time Workout with a teammate and hold each other accountable Finish with soccer: get together with your teammate for a workout. Exercise first then play. If you switch the order you know what you ll end up skipping Set goals and record what you ve accomplished. This is for you to know, not for me or anyone else Challenge yourself. Each workout has the ability to be modified to make it more challenging If you have shin splints, hip flexor strains or pulled muscles, conditioning will not make you heal faster, but instead just compound your injury With that said, when your muscles are sore (NOT hurt), you re body needs movement. Physical movement improves blood flow to your muscles, promoting the removal of lactic acid and assisting in recovery.
Warm Up, Cool Down & Stretch When: Before and after every soccer session, workout and run Why: prevent injuries and promote recovery LIGHT CARDIO: Jog for at least ½ mile, or 5 minutes with the aim of breaking a sweat DYNAMIC WARM UP: Using width of field 70-80 yards (or somewhere similar) and a place a cone/marker halfway between sidelines Low skip with arm swing, switching rotation halfway High knees, jog at cone Heel kicks, jog at cone Side skip w/ arms, switch lead leg at cone Lunges, jog at cone Karaoke, switch lead leg at cone Single leg toe touch, alternating legs, at cone switch to bend & scoop, alternating legs Inch worm walks, set of three, jog to opposite sideline Slow mountain climber (pushing heals into ground), stationary 2-4 strides, accelerate then jog to sideline after reaching cone COOL DOWN: Light jog for at least ½ mile, or 5 minutes STRETCH ROUTINE: Hold each for 30 seconds or 4 deep breaths Forward bend -- right, left, middle Lunges -- right, left Lunge sideways -- right, left On-The-Ground Toe Touches -- right, left, middle Butterfly Stretch -- Be sure you're bringing your body down and not bending your neck. Thigh Stretch -- right foot to right hand, left foot to left hand, right foot to left hand, left foot to right hand Ankle Rotations -- right foot-clockwise, counter clockwise, left footclockwise, counter-clockwise Calf stretch right, left
Bodyweight Strength Circuit When: Twice per week with at least one rest day in between Why: increase speed, acceleration, vertical, on-the-ball strength and avoid injuries. Why bodyweight? So you can train anywhere. No excuses. Bodyweight exercises also allow you to challenge your cardiovascular system while increasing strength. When at captains practices, coaches will help explain the exercises that players may be unfamiliar with. Please feel free to hold off on the strength work until you know proper form taught by a coach. Both circuits are a set of four exercises. They are timed AMRAP (As Many Reps As Possible) workouts. Each circuit is 10 minutes. Repeat for as many circuits until 10 minutes expires. Set a pace that you can maintain for 10 minutes with little to no rest. Record the number of circuits you completed at the end of each workout. Increase the difficulty of the workout by increasing the time, or completing more circuits. **Look for the double asterisk on how you can modify and/or add difficulty to each workout Circuit #1 15 Squat ** add weight or make it a plyometric jump squat 10 Push-up ** adjust width of hands (narrow, wide, etc.) or elevate your feet (chair, bench, etc.) 5 Pull/Chin up or Bodyweight Row w/ TRX Go to the gym, buy a door-mounted pull up bar, or head to a playground There isn t a great substitute, but if you are unable to find a bar or modify, substitute a core exercise of your choice. 30 Second Plank Circuit #2 20 Lunges: 10 each leg ** add weight or make it a plyometric alternating jump 10 Burpee: 20 Single Leg Deadlift: 10 each leg ** add weight 60 Second Side Plank 30 seconds on each side
Interval/Sprint Training When: Tuesdays & Fridays you choose one of the three interval/sprint workouts Why: Soccer is a game of intervals: sprinting, jogging and walking. Interval training is an excellent way to increase your anaerobic power (muscular, speed...), expand your aerobic capacity (endurance), and improve your ability to quickly recover **Look for the double asterisk on how you can add difficulty to each workout Down (& Up) 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 springs, resting 5 seconds between each sprint Rest 15 seconds Run a 10 yard sprint Rest 3 minutes ** Work your way back up the ladder, and record your progress from week to week Pyramid (Twice): 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 **Add sets of the pyramid as you progress from week to week Declining Pyramid 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 Rest 3 minutes **Add sets of the pyramid as you progress from week to week
5k+ When: Wednesdays and Saturdays. Why: In a single match, soccer players can run over 5 miles. Running longer distances will build endurance (aerobic capacity) and train your mind/body to overcome fatigue in a game. 5k+ (Approximately 3.1 Miles): I highly recommend using an app like Map My Run to track your progress. You can also use Google maps to mark out a 5k route Aim for consistent mile splits: o e.g. 7:48 first mile, 7:52 second mile, 8:05` third mile Two options depending on how your body is feeling: 1. Tempo Pace push yourself to set your best time. Record it! 2. Recovery even when you are sore (NOT hurt), you re body needs movement. Running at an easy pace improves blood flow to your legs, promoting the removal of lactic acid and assisting in recovery.