Preseason Fitness Cycle 2014

Preseason Fitness Cycle 2014 Week 1 of 12 April 13 26 - Use a 20 yard distance on field/track Dynamic Warm-up (10 minutes): a. Forward Skip with arm swings out and back b. Diagonal Shuffle forward and backward c. Lateral Shuffle with arm swings out and back d. Linear Skip light skip with knees to waist; arms swing across the body out e. Linear Skip B - light skip with legs kicking out in front; arms swing across the body back f. Power Skip high knees to the chest; drive up off of the ground as high as possible out g. Pop & Float quick high knee skip back h. High Knees out i. Butt Kicks back j. Walking Straight Leg Swings (Frankensteins) out and back k. Carioca out and back l. Carioca with leg drives (stepping across your body) on alternate steps out and back m. Hip Openers with diagonal skip in-between out n. Hip Closers with diagonal skip in-between back Dynamic Functional Stretches: 5-10 minutes From a standing position take a long step forward with your left foot. Using your leftt elbow, reach toward the arch in your left foot. Touch the inside of your foot and return to a standing position. Repeat on the opposite side. While stepping forward slowly grab your right leg behind your body with your left hand and rise up on the toes of your left foot. Put the right leg down and repeat with the opposite leg, foot and hand. Your quards are targeted. While stepping forward slowly grab your right leg in front of your body with your both hands and rise up on the toes of your left foot. Put the right leg down and repeat with the opposite leg and foot. Your groin and hip flexor should be targeted. While stepping forward slowly grab your right leg in front of your body with your both hands and rise up on the toes of your left foot. Pull your knee to your chest. Put the right leg down and repeat with the opposite leg and foot. Your groin and hip flexor should be targeted. While stepping forward slowly reach down and touch the toes of your left foot with your right hand. Try to keep your boduy straight from your head through your ankle. DO NOT twist your body. Put the right leg down and repeat with the opposite leg and hand. Your glutes and hamstrings are targeted. 1

Aerobic Training: 25 minute Run 13 minutes out and 12 minutes back to your starting point. Strength Training: Upper Body UPPER BODY ROUTINE: DAY 1 Weeks 1-4 1. Seated Dip: 4 x 10 - feet elevated 2. Lat Pull-down: 3 x 12 3. Standing or seated bicep curl: 3 x 12 4. Push up: 4 x 12 5. Bench Press: 3 x 12 6. Shoulder Press: 3 x 12 7. Front/lateral raise combo: 3 x 10 arms straight out to the side, then to front 8. Low back extensons on floor: 3 x 15 - arms & legs extended 9. Sit-ups with weight extended: 3 x 20 - hold a medicine ball or 5 lbs and extend arms overhead and reach between knees when you sit up 10. Planks: 3 x 45 sec. - on stomach raise onto your forearms, keep butt low and back straight Anaerobic Training: 120's - Intermittent Recovery -12 sprints x's 120 yds. -Goal Time: 20 sec. Jog back in: 35 sec., Rest (walk or stand): 15 sec. After 6th run, add an extra 1min. of rest, then continue on with the next 6 runs. -Use length of a soccer field for this conditioning test. TUESDAY Strength Training: Lower Body See following page 2

Strength Training: LOWER BODY: DAY 2 1. Mountain Climbers: 3 x 1 min - in push up position, drive knees to chest, fast rapid movements 2. Standing lunge: 3 x 12/leg - lunge with one leg forward then backward= 1 3. Squats: 3 x 15 - no weight focus on keeping knees from extending over toes 4. Leg curls: 3 x 15 5. Hip flexors: 3 x 15 6. Standing calf raises: 3 x 20 7. Toe raises: 3 x 20 - stand with back against wall and raise toes to ceiling then back to floor 8. Box Jumps on bench or box: 3 x 15 - jump onto bench with both feet, landing with feet slightly wider than shoulder width, step down one foot at a time. 9. Leg lifts: 3 x 20 - hold onto a partners feet or on a machine for stabilization 10. Weighted abdominal machine: 3 x 20 Anaerobic Training: 300-YARD SHUTTLE -2 x 300 yds. Shuttle Sprint to mid-field line (60 yds.), then sprint back to endline, sprint again to the mid-field line and back to endline, and finish sprinting back through the midfieldline. (2 1/2 round trips) -Rest 2:00 min. and repeat the 300 yds. shuttle. -Repeat 2 x's 300 yds. Shuttle WEDNESDAY Anaerobic Training: 120 s Intermittent Recovery -12 sprints x 120 yds. -Goal Time: 20 sec. Jog back in: 35 sec., Rest (walk or stand): 15 sec. After 6th run, add an extra 1min. of rest, then continue on with the next 6 runs. -Use length of a soccer field for this conditioning test. 3

THURSDAY UPPER/LOWER COMBINATION: DAY 3 1. Squat and Press: 3 x 15 - hold ball or weight and press up when squating down, one motion 2. Front raise with extended weight: 3 x 12 - hold ball or weight and start at waist height and raise with arms straight to just above forehead 3. Push-ups: 3 sets to failure 4. Dips: 3 x 20 5. Shoulder step ups: 4 x 12/ arm - up on step one hand at a time in push up position 6. Assisted Pull Up: 3 sets to failure 7. Wall sits: 3 x 1 min. 8. Lying back extensions with weight: 3 x 15 ( on stomach) - hold weight with arms extended raise feet and arms at same time 9. Russian Twists: 3 sets of 20 - hold ball or weight, sit on floor, lean back slightly with legs bent out in front of you, rotate side to side 10. Sit ups with no weight: 3 x 25 Anaerobic Training: 60-Yard Shuttle - 6 x 60 yds. Shuttle Sprint 5 yds., sprint back to endline, sprint 10 yds., sprint back to endline, sprint 15 yds., and sprint back to endline. - Rest in between each shuttle: 30 sec. - Goal time: 15 sec. - Repeat 5 more times. FRIDAY Anaerobic Training: 300-YARD SHUTTLE -2 x's 300 yds. Shuttle Sprint to mid-field line (60 yds.), then sprint back to endline, sprint again to the mid-field line and back to endline, and finish sprinting back through the midfieldline. (2 1/2 round trips. -Rest 2:00 min. and repeat the 300 yds. shuttle. -Repeat 2 x's 300 yds. Shuttle 4

SATURDAY Aerobic Training: 30 Minute Run 16 minutes out and 14 minutes back to your starting point. Week 2 of 12 April 27 May 3 : Dynamic Warm-up & Stretch Aerobic Training: 25 Minute Run 13 minutes out and 12 minutes back to your starting point. Anaerobic Training: 120 s Intermittent Recovery TUESDAY: Dynamic Warm-up & Stretch Strength Training: Lower Body Circuit Anaerobic Training: 300 Yard Shuttles Passing Progression: Against a wall or with a partner; use both feet Five (5) minutes at each stage of the progression - 5 yds. -- 1 touch - 10 yds. -- 1 touch - 10 yds. -- 2 touch (recieve ball w/ different surfaces) - 15 yds. -- 2 touch (check away then recieve) - 30 yds. -- 2 touch low driven balls - 30-40 yds- 2 touch lofted balls WEDNESDAY: Dynamic Warm-up & Stretch Anaerobic Training: 120 s Intermittent Recovery Coerver Progression: All moves performed 20 times at increasing speeds - Foundation (knock the ball back and forth between feet) - Foundation w/ Triangle (knock between feet, push forward, then bring back) - Foundation w/ Roll Overs (roll the ball over to your right, one revolution then continue foundation, then back to your left with the opposite foot, etc.) - V (Push ball forward, then back with the opposite foot, then foundation; alternate feet when pushing out, etc.) - Pull-Back: Behind the Leg (Push the ball out, then pull-back, behind the plant foot; alternate feet, etc.) - Inside-Outside (Cut the ball inside, then explode away outside, with the outside of your possessing foot) - Inside-Inside-Outside (Same as above, but twice inside) - Outside-Outside-Inside (Same as above, but twice outside and explode inside) - Free Skill (Use a small area and link the above together with combinations) 1min. 5

THURSDAY: Dynamic Warm-up & Stretch Anaerobic Training: 60-Yard Shuttles Juggling Progression: - Juggle with feet only -- 1 min - Juggle with feet and thighs only -- 1 min - Juggle with feet, thigh, and chest -- 1 min - Juggle with feet, thigh, chest, and head -- 1 min - Juggle with instep only alternating feet striking low balls -- 20 reps - Juggle with instep only alternating feet striking high ball -- 20 reps - Juggle with instep only striking high ball to low ball -- 20 reps - Juggle hitting low ball, thigh, high bal, etc. -- 20 reps - Juggle hitting high ball, chest, high ball, chest, etc. -- 20 reps - Juggle hitting high ball, head, high ball, head, etc. -- 20 reps - Free Juggle- No backspin, try to challenge yourself to get as many as possible - Free Juggle- Move around while juggling. FRIDAY: Dynamic Warm-up & Stretch Anaerobic Training: 300 Yard Shuttles Passing Progression: Against a wall or with a partner, use both feet! SATURDAY: Dynamic Warm-up & Stretch Strength Training: Upper Body Circuit Aerobic Training: 30 Minute Run 16 minutes out and 14 minutes back to your starting point. Dribbling Progression: Execute each 5 times. - Dribble fwd. 10 yds., feint left, cut with outside right and explode away for 5 yds. - Dribble fwd. 10 yds., spin out w/ inside of right foot and explode away for 5 yds. - Dribble fwd. 10 yds., spin out with the outside of right foot and explode away for 5 yds. - Dribble fwd. 10 yds., spin out with the sole of the right foot and explode away for 5 yds. - Dribble fwd. 10 yds., feint left, cut with outside right, then cut back with the inside of right and explode away 5 yds. - Dribble fwd. 10 yds., spin out with inside of right, dribble 5 yds. then cut with outside of right and explode away 5 yds. - Go through the above again except use your opposite foot in the opposite direction. - Free dribble, dribble as fast as you can and combine these motions into to one fluid motion. 6

Week 3 of 12 May 4-10 Aerobic Training: 30 minute Run 16 minutes out and 14 minutes back to your starting point. TUESDAY Strength Training: Lower Body Circuit Anaerobic Training: 300-Yard Shuttle Passing Progression WEDNESDAY Anaerobic Training: 120 s Intermittent Recovery Coerver Progression THURSDAY Anaerobic Training: 60 Yard Shuttle Juggling Progression See Week 2 FRIDAY Anaerobic Training: 300 Yard Shuttle Passing Progression See Week 2 SATURDAY Aerobic Training: 35 Minute Run 18 minutes out and 17 minutes back to your starting point. 7

Week 4 of 12 May 11 17 Aerobic Training: 30 minute Run 16 minutes out and 14 minutes back to your starting point. Anaerobic Training: ½ Gassers -12 x ½ Gassers Sprint across the width of the soccer field and back to the starting touch line. -Rest between sprints 30 sec. -Goal Time: 50 sec. -After 6 gassers, take 2 min. rest and stretch; complete last 6 gassers. TUESDAY Strength Training: Lower Body Circuit Anaerobic Training: 6 s Sprint Cycle # of sprints Rest b/w sprints (sec.) Rest b/w sets (min.) Goal time (sec.) 6 x 80 :22 1:30 :12 6 x 60 :16 1:00 :09 6 x 40 :10 1:00 :06 6 x 20 :08 :30 :04 Passing Progression See Week 2 WEDNESDAY Anaerobic Training: ½ Gassers THURSDAY Anaerobic Training: Stinkers x 4 Reps -Mark off 40 yds. -1 run = 3 rounds trips to the far cone and back (240 yds.) -Goal time: :50 sec./rest time: :50 sec. Repeat 3 more times (total of 4 runs) Juggling Progression See Week 2 8

FRIDAY Anaerobic Training: 6 s Sprint Cycle Anaerobic Training: Stinkers x 4 Reps Passing Progression See Week 2 SATURDAY Strength Training: Upper Body Circuit Aerobic Training: 35 Minute Run 18 minutes out and 17 minutes back to your starting point. Week 5 of 12: May 18 24 Aerobic Training: 35 Minute Run 18 minutes out and 17 minutes back to your starting point. Anaerobic Training: ½ Gassers See Week 4 TUESDAY Strength Training: Lower Body Circuit Anaerobic Training: 6 s Sprint Cycle See Week 4 WEDNESDAY Anaerobic Training: ½ Gassers See Week 4 9

THURSDAY Anaerobic Training: Stinkers x 4 See Week 4 Juggling Progression See Week 2 FRIDAY Anaerobic Training: Stinkers x 4 See Week 4 Anaerobic Training: 6 s Sprint Cycle See Week 4 Passing Progression See Week 2 SATURDAY Strength Training: Upper Body Circuit Aerobic Training: 40 Minute Run 21 minutes out and 19 minutes back to your starting point. Week 6 of 12: May 25 31 Aerobic Training: 35 Minute Run 18 minutes out and 17 minutes back to your starting point. Anaerobic Training: ½ Gassers x 12 TUESDAY Strength Training: Lower Body Circuit Anaerobic Training: 6 s Sprint Cycle Dribbling Progression 10

WEDNESDAY Anaerobic Training: ½ Gassers See Week 4 THURSDAY Anaerobic Training: Stinkers x 4 See Week 4 Juggling Progression See Week 2 FRIDAY Anaerobic Training: Stinkers x 4 See Week 4 Anaerobic Training: 6 s Sprint Cycle See Week 4 Passing Progression See Week 2 SATURDAY Strength Training: Upper Body Circuit Aerobic Training: 40 Minute Run 21 minutes out and 19 minutes back to your starting point. Week 7 of 12: June 1 7 Aerobic Training: 35 Minute Run 18 minutes out and 17 minutes back to your starting point. Anaerobic Training: Down the Ladder Sprint Cycle # of sprints x Dist.(yds.) Rest b/w sprints (sec.) Rest b/w sets (min.) Goal time (sec.) 10 x 100 :30 2:00 :15 8 x 80 :24 1:30 :12 6 x 60 :18 1:00 :12 4 x 40 :12 :30 :04 2 x 20 :08 :15 :03 11

TUESDAY Strength Training: Lower Body Circuit Anaerobic Training: Long Pyramid Sprint Cycle -Mark off 25 yds. Distance (Yds.) Round Trip Rest b/w Sprints Goal Time (sec.) 50 1 :05 :10 100 2 :10 :22 150 3 :15 :34 200 4 :25 :49 150 3 :15 :38 100 2 :10 :26 50 1 :12 :15 WEDNESDAY Anaerobic Training: Down the Ladder Sprint Cycle See Week 7 Anaerobic Training: Short Pyramid Sprint Cycle -Mark off 25 yds. Distance (Yds.) Round Trip Rest b/w Sprints Goal Time (sec.) 50 1 :05 :10 100 2 :10 :22 150 3 :15 :34 100 2 :10 :26 50 1 :12 :15 THURSDAY Anaerobic Training: Cones Mark off cones or anything at the following yardage: *0---5---10---15---20---25-150 yds. shuttle: touch each cone while retuning to the beginning each time. -Goal Time :35sec. -Rest between runs: remainder of the minute (~ :25) -Repeat 9 more runs (10 total runs = 10 min.) Juggling Progression See Week 2 12

FRIDAY Anaerobic Training: Cones Anaerobic Training: Long Pyramid See Week 7 Passing Progression See Week 2 SATURDAY Strength Training: Upper Body Circuit Aerobic Training: 45 Minute Run 23 minutes out and 12 minutes back to your starting point. Week 8 of 12: June 8-14 Anaerobic Training: Down the Ladder Sprint Cycle See Week 7 TUESDAY Strength Training: Lower Body Circuit Anaerobic Training: Long Pyramid Sprint Cycle See Week 7 Dribbling Progression WEDNESDAY Anaerobic Training: Down the Ladder Sprint Cycle See Week 7 Anaerobic Training: Short Pyramid Sprint Cycle See Week 7 13

THURSDAY Anaerobic Training: Cones See Week 7 Juggling Progression See Week 2 FRIDAY Anaerobic Training: Cones See Week 7 Anaerobic Training: Long Pyramid See Week 7 Passing Progression See Week 2 SATURDAY Strength Training: Upper Body Circuit Aerobic Training: 45 Minute Run 23 minutes out and 12 minutes back to your starting point. Week 9 of 12: June 15-21 Aerobic Training: 40 Minute Run 21 minutes out and 19 minutes back to your starting point. TUESDAY Anaerobic Training: Down the Ladder Sprint Cycle See Week 7 Passing Progression See Week 2 14

WEDNESDAY Anaerobic Training: Down the Ladder Sprint Cycle See Week 7 Anaerobic Training: Short Pyramid Sprint Cycle See Week 7 THURSDAY Anaerobic Training: Long Pyramid See Week 7 Juggling Progression See Week 2 FRIDAY Anaerobic Training: Cones See Week 7 Anaerobic Training: Long Pyramid See Week 7 Passing Progression See Week 2 SATURDAY Aerobic Training: 45 Minute Run 23 minutes out and 22 minutes back to your starting point. Week 10 of 12: June 22-28 Aerobic Training: 30 Minute Run 16 minutes out and 14 minutes back to your starting point. 15

TUESDAY Anaerobic Training: Down the Ladder Sprint Cycle See Week 7 WEDNESDAY Anaerobic Training: 2 x 300-Yard Shuttles x 2 Reps (Rest 4 min. between reps.) Anaerobic Training: Up the Ladder # of sprints x Dist.(yds.) Rest b/w sprints (sec.) Rest b/w sets (min.) Goal time (sec.) 4 x 100 :30 1:00 :15 6 x 80 :24 1:30 :12 8 x 60 :18 1:30 :09 10 x 40 :12 :40 :06 THURSDAY Anaerobic Training: Up the Ladder FRIDAY Anaerobic Training: The Gauntlet # of sprints Drill Rest b/w sprints (sec.) Goal time (sec.) 3 Cones Remainder of 1 min. :35 3 Stinkers :50 :50 3 120 s :35 to jog back; :15 standing :18 0 Recover Walk & Stretch :50 2 Cones Remainder of 1 min. :35 2 Stinkers :50 :50 2 120 s :35 to jog back; :15 Standing :18 16

SATURDAY Aerobic Training: 45 Minute Run 23 minutes out and 22 minutes back to your starting point. Week 11 of 12: June 29 July 5 Aerobic Training: 20 Minute Run 11 minutes out and 9 minutes back to your starting point. TUESDAY Anaerobic Training: Down the Ladder Sprint Cycle See Week 7 WEDNESDAY Anaerobic Training: 2 x 300-Yard Shuttles x 2 Reps (Rest 4 min. between reps.) Anaerobic Training: Up the Ladder See Week 10 THURSDAY Anaerobic Training: Up the Ladder See Week 10 17

FRIDAY Anaerobic Training: The Gauntlet See Week 10 SATURDAY Aerobic Training: 45 Minute Run 23 minutes out and 22 minutes back to your starting point. Week 12 of 12: July 6 12 Agility Training: Illinois Agility Test (IAT): Goal time 7 sec. or less Aerobic Training: 20 Minute Run 11 minutes out and 9 minutes back to your starting point. Anaerobic Training: 60-Yard Shuttle See Week 1 TUESDAY Agility Training: Wheel Drill Anaerobic Training: 2 x 300-Yard Shuttle x 2 See Week 1 Juggling Progression See Week 2 WEDNESDAY Agility Training: T-Test Anaerobic Training: Up the Ladder See Week 10 18

THURSDAY Agility Training: 4-Cone Drill FRIDAY Agility Training: IAT Anaerobic Training: The Gauntlet See Week 10 SATURDAY Agility Training: 20 s (Pro Agility) Test 19