S U M M E R F I T N E S S P R O G R A M Summer Conditioning Sessions Tuesdays and Thursday, 6:00 8:00 PM Except for the week of July 4th IMPORTANT DATES Summer Conditioning Start Date June 20th Fall Sports Physicals June 17th (Westlake) & July 8th (Thomas Stone), 8 AM 11 AM. Cost: $30 CASH Summer Conditioning End Date July 27th Fall Sports Meeting Aug 2, Lackey Auditorium, 6:30 PM Varsity Team Try-outs/First Day of Practice August 9th Coaching Staff Information Head Coach (Boys) Jon Juracko jjuracko@ccboe.com 724-961-4402 JV Coach (Boys) Justin Lansley jlansley@ccboe.com Head Coach (Girls) Dione Conley coachdione@outlook.com 703-928-3779 Assistant Coach (Girls) Ben Haman bhaman@ccboe.com http://lackeyathletics.com/boys_soccer http://lackeyathletics.com/girls_soccer Twitter @LackeySoccer
FITNESS GUIDELINES Always warm-up properly before any workout Always keep a written log of your workouts. The best way to stay on track with a workout program is to work out with a team mate. Push yourself especially when you don t feel energetic Avoid back to back days of the same work outs Sore is okay. Hurt is not. Seek proper medical attention if you have an injury. A gradual increase of fitness levels is better for you than peaks and valleys seen in crash programs. Playing soccer is the best way to get better at soccer. Change up your workout to keep it fresh. Once you feel comfortable to start, ask yourself the following question: How many times per week do I participate in organized training or play competitive games? Once answered, look at the enclosed sheets and follow the program that is best suited for you. Please note that an intense training period of 6-8 weeks should be followed by a break of at least one week for the body and mind to rejuvenate. At a minimum, you should look for other avenues for your training to take a temporary break (i.e. swimming, cycling, hiking, etc.) Players planning on making the Junior Varsity team Playing/Practicing 2 times or less per week complete the following: Perform 2-3 cardiovascular workouts per week. Options listed below. One fitness test of your choice One interval training workout of your choice One speed & mobility workout of your choice Perform 2-3 strength training workout per week. Options listed below. Strength training with core exercises Explosive strength training with core exercises 12 station circuit, through (30 seconds work, 30 Players planning on making the Varsity team Playing/Practicing 3-4 times per week complete the following: Perform 1-2 cardiovascular workouts per week. Options listed below. One fitness test of your choice One interval training workout of your choice One speed & mobility workout of your choice Perform 2 strength training workouts per week. Options listed below Strength training with core exercises Explosive strength training with core exercises 12 station circuit, twice through (30 seconds work, 30
CARDIOVASCULAR EXERCISE GUIDELINES Long Distance Runs Distance Maximum Time Rest Period 1200 m 4:45 (95 S/Lap) 1:00 1200 m 4:15 (85 S/Lap) 1:00 2000 m best time ----- Agility Runs T-Drill 5 yards between each cone, always facing forward T-Drill 5 yards between each cone, touch all corners Four Corners 5 yards between each cone, touch all corners Numbered Cones partner points to cones 6-18-6 yard shuttle Split Times 1st 1200 meters 4:45 2nd 1200 meters 4:15 200 :47 200 :42 400 1:35 400 1:25 600 2:22 600 2:07 800 3:10 800 2:50 1000 3:57 1000 3:32 1200 4:45 1200 4:15 Rhythmical Warm-up Backwards Skip Backpedal Skip high knees Quad stretch on the walk Skip straight leg Knee to armpit Knee to chest Balance on one foot Foot to opposite hand CHARGER CHALLENGE Distance Max Time Rest 1/2 Mile 3:00 1:00 6-18-60 yard shuttle :45 1:00 1/4 Mile 1:30 - ONE MINUTE BREAK 6-18-60 yard shuttle :45 1:00 6-18-60 yard shuttle :46 1:00 1/4 Mile 1:35 1:00 6-18-60 yard shuttle :46 1:30 1/2 Mile 2:45 1:00
STRENGTH TRAINING GUIDELINES Strength training with core exercises Explosive strength training with core exercises One explosive push exercise One leg exercise One leg exercise One explosive leg exercise One explosive leg exercise REPEAT IN ORDER 5 abdominal exercises, 20 repetitions each REPEAT IN ORDER 5 abdominal exercises, 20 repetitions each 12 Station circuit, twice through (30 seconds work, 30 One explosive leg exercise One agility run One fast footwork drill One explosive push exercise One leg exercise REPEAT IN ORDER Abdominal Exercises Crunches Oblique Knees to chest Bikes Toe Touches Hip lifts Abdominal Exercises w/ medicine ball Diagonal toss, with a twist Crunches to partners moving hand Single leg toe touches Upper Body Exercises w/ Medicine Ball Chest pass Side to side Over and under Medicine ball drops Upper Body Strength Training PUSH Exercises Bench press Chest press Shoulder press Push-ups on a bench Explosive push-ups on a ball Explosive push-ups with a clap Explosive Leg Exercises Diagonal lunges Backwards lunges High knee skip Cross country skiers Ice skaters Broad jumps Sky jumps Step-ups, knee to chest Squats, with light or no weight Explosive Leg Exercises w/ Hurdles Broad jumps stick the landing Quick jumps Quick hops, one foot Side hops, one foot stick the landing Fast Footwork Exercises Line hopping side to side Line hopping front to back Dot drill clockwork Dot drill, square one foot Dot drill, square two feet Upper Body Strength Training PULL Exercises Reverse bench chin up grip Reverse bench pull up grip Dumbbell curls Dumbbell rows Chin ups palms facing towards face Chin ups palms facing away Pull ups palms facing away Pull ups knee to chest Sky jump to pull up, repeat Dumbbell multi-shoulder
INTERVAL TRAINING 3 Mile run under 25 minutes 3 minutes rest 4 x 120 yard 50% of max runs walk back to start line for recovery 2 explosive/fast footwork exercises (2 sets of 30 seconds work, 30 Two mile run under 18 minutes 3 minutes rest 4 shuttle sprints 5, 10, 15, 20 yards 1 minute rest between shuttle 2 explosive/fast footwork exercises (2 sets of 20 seconds work, 40 1/2 mile run under 4 minutes 3 explosive/fast footwork exercises (2 sets of 20 seconds work, 40 30 minutes consecutive run, fartlek running Include 3 x 2 minutes (50% of max) 3 x 30 second stride outs 3 x 15 second acceleration Four mile run under 30 minutes One mile run under 10 minutes 3 minutes rest 5 x 2 minute runs of 50-60% of max, 2 minutes rest (very light jog) between each 4 explosive/fast footwork exercises (2 sets of 20 seconds work, 40 26 minute consecutive run, fartlek running Include 2 x 2 minute 50% of max runs 2 x 30 second 60-70% of max runs 2 x 20 second 60-70 % of max runs 2 minutes rest 4 explosive/fast footwork exercises (2 sets of 30 seconds work, 30 8 minute run moderate pace, 2 minute rest 4 x 2 minute 50% of max runs, 1 1/2 minute rest between runs 4 x 1 minute 50% of max runs, 1 minute rest between runs 2 explosive/fast footwork exercises (2 sets of 30 seconds work, 30 SPEED & MOBILITY WORK 2 x 120 yard stride outs (60-70% max), light jog 2 x 150 yard shuttle (150 yard shuttle = 6 x 25 yards consecutive), 2 minutes rest between each 2 agility runs, 1 minute rest between each 4 fast footwork drills (30 seconds work, 30 2 x 120 yard stride outs (60-70% max) 4 x 120 yard stride outs (60-70% max), light jog 2 x shuttle sprint (10, 20, 30 yard shuttle), 1 minute rest between each 2 x shuttle sprint (5, 10, 15, 20 yard shuttle), 2 minute rest between each 4 explosive leg exercises (30 seconds work, 30 2 x 120 yard stride outs (50% max) 4 x 60 yard stride outs (60-70% max), light jog 4 x 20 yard sprints, walk back, then 2 minutes rest 2 x agility runs, 1 minute rest between each 2 x explosive leg exercises (30 seconds work, 30 2 x fast footwork drills (30 seconds work, 30 2 x 120 yard stride outs (50% max) 5 x 75 yard stride outs (60-70% max), light jog 4 x 10 yard sprints, walk back, then 2 minutes rest 2 x agility runs, 1 minute rest between each 2 x fast footwork drills (30 seconds work, 30 2 x explosive leg exercises (30 seconds work, 30 2 x 120 yard stride outs (50% max) NEVER QUIT. IF YOU STUMBLE, GET BACK UP. WHAT HAPPENED YESTERDAY, NO LONGER MATTERS. TODAY S ANOTHER DAY, SO GET BACK ON TRACK AND MOVE CLOSER TO YOUR DREAMS AND GOALS. YOU CAN DO IT.
1000 TOUCH WORKOUT The footwork activity here is designed to give you about 1000 touches in seven minutes. Everyone can find seven minutes a day to work on their soccer skills. This warm-up should be done daily as a regular part of exercise and training preparation. Ideally, on practice days and match days, I would love to see everybody arrive 15 minutes early and get this warm-up in before we even begin the regular training session or match preparation. SEVEN MINUTE DRILL 50 BALL TAPS BASIC ROLLS (10 each foot) 1) Inside Roll 2) Outside roll BELL TOUCHES (50 touches) FOUNDATION SKILLS (10 each) 1) Inside-Outside 2) Triangles 3) Vee PULL-BACK SKILLS Do sequence with one foot then switch (4 times each foot ) 1) Pull, Instep Push 2) Pull a Vee 3) Pull & Take with Outside of foot 4) Pull & Roll Behind TURNS: from moderate speed turn 180 degrees and explode/accelerate for 3 touches. Then bring it back down to moderate pace for the next turn (4 times each foot) 1) Pull Turn 2) Drag-Back 3) Inside Chop 4) Outside-Cut 5) Cruyff 6) Stepover Turn 7) Step-On Shield & Turn TAKE-ON MOVES, explode/accelerate after the move for 3 touches. Then bring it back down to moderate pace for the next move (4 times each foot) 1) Hip Swivel 2) Roll-Touch 3) Roll-Push 4) Inside-Outside (Mathews) 5) Stepover 6) Rivolino 7) Body Swerve (Scissor Behind the ball) 8) Scissor 9) Double Scissor 10) Ba-Dink (Cap) FULL 1000 TOUCH WORKOUT To continue with the FULL 1000 TOUCH WORKOUT, add the following cycles: BALL & A WALL Spend another ten minutes passing against a wall. Use both feet. Use onetouch, two-touch, and three-touch pass backs. Pass back with both the instep and inside of feet. Include fake kicks. Keep feet moving and your weight on the balls of your feet. Receive balls with your body square behind the ball and work on accuracy with your passes. JUGGLING/TOUCH LADDER Spend ten minutes juggling the ball trying to get 100 consecutive juggles or, if you are not yet proficient enough a juggler, work the Touch Ladder. PATTERN DRIBBLE Pattern Dribble for 10-15 minutes. (IR=inside right; OR=outside right; IL=inside left; OL=outside left) Begin with easy 1 foot patterns: IR-OR-IR-OR-IR-OR-IR-OR-IR-OR and IL-OL-IL-OL-IL-OL-IL-OL-IL-OL Progress to more complex patterns. For example: IR-OL-IL-OR - IR-OL-IL-OR - IR-OL-IL-OR - IR-OL-IL-OR IR-OL-IL-IR-IL-OR - IR-OL-IL-IR-IL-OR - IR-OL-IL-IR-IL-OR IR-OL-IL-stepover-OL-IL-OR-IR-stepover-OR - IR-OL-ILstepover-OL-ILOR-IR-stepover-OR RUNNING, SPRINTING & SLOWING WITH THE BALL Accelerate & Decelerate under full control of the ball. This is different from dribbling. Dribbling is about change of direction. This is about pace and change of pace. The ability to change you pace - explode or come to a dead stop with the ball under full control - is as important as any take -on move you can ever learn. The direction is roughly straight ahead. Start from a moderate pace and then explode for 10-20 yards then bring the ball back down to moderate pace all the while not breaking stride. 10-15 minutes. Complete as indicated in the summer program. Recommended 6 days a week (6000 touches/week).