“When all members of your organization strive for personal greatness and derive pride from what they contribute to the group, you will unleash powerful forces that will make your unit more effective and, ultimately, more competitive” (Wooden, 2005)

WHY should I train this summer?

Be PREPARED! One key to being a competitive athlete is conditioning and fitness. The person in charge of this conditioning is YOU! Make a commitment now to working out and developing healthy personal habits not just for the summer, but also for a lifetime. Soccer is a game that requires core strength, speed, agility, and stamina. Put together a plan that helps you achieve your best and helps you and your team reach and exceed our goals.

HOWshould I prepare?

Get together with a group of friends and teammates and plan your workouts together. Finding motivation to work out over the summer is much easier when your friends are doing it too. Print out or download a copy of our fitness calendars and personalize a weekly/monthly plan so you know what to do every day of the week. Having a routine and a schedule will help keep you on track to accomplishing your fitness goals and being prepared for the upcoming season.

WHAT should my workout calendar include?

Training sessions can last between 30-60 minutes each day. Take 1-2 days of rest per week.

Warm-Up and stretch before every training session, stretch after each session

Strength - 2x week

Speed/Agility - 2x week

Stamina – 2x week

Ball work/Competitive play – 3-4x week

***Watch every single Women’s World Cup game you can, DVR if necessary!

Below is a list of possible exercises to include in each category. Please don’t limit yourself to the exercises listed below. There are plenty of resources with knowledgeable players and parents in the community and websites and Apps with great workout ideas.

Warm-Up Options

  • 2-minute jog (with or without a soccer ball)
  • 20-30 Jumping Jacks
  • Jog w/ high knees – 20 seconds
  • Jog w/ butt kicks – 20 seconds
  • Walking lunges – 16-20 reps
  • Arm circles – 16-20 reps
  • Grapevines – 20-seconds in each direction
  • “Frankenstein Kicks” – 16-20 kicks

Strength Options– Abs/Core

  • Sit Ups/Crunches – 4 sets of 30
  • Planks – 3 sets of 60-90 seconds each
  • Bicycles – 3 sets of 75-100
  • Pit Pats – 3 sets of 50-75
  • V-Sits – 3 sets of 60-90 seconds each
  • Tornados – 3 sets of 60-90 seconds each
  • Bird Dogs – 3 sets of 15-20 each side
  • Burpees – 3 sets of 25
  • Scissor kicks – side to side or up and down – 3 sets of 20-30
  • Mountain Climbers – 3 sets of 75-100

Strength Options - Legs

  • Globe jumps – 3 sets of 15-20reps
  • Power Lunges (jump and land in a lunge) – 3 sets of 15-20 reps
  • Regular or Jump Squats (single leg and two-leg) – 3 sets of 15-20 reps
  • One leg chair stands (use a chair or park bench)
  • One leg chair jumps (use a chair or park bench)
  • One leg bridges – 15-20 each leg

Strength Options - Arms

  • Regular Push Ups – 4 sets of 15
  • Spiderman Push Ups – 4 sets of 15
  • Hindu Push Ups – 4 sets of 15
  • Tricep dips – 3 sets of 15-25
  • X-Jumps – 3 sets of 25-30
  • Walkdown Planks – 3 sets of 15-20
  • Plank side walks – 3 sets of 20-30
  • Bicep curls (if you have weights/resistance bands) – 3 sets of 15-20

Speed/Agility

  • 120’s (see attached)
  • Compass Run (see attached)
  • Funnel Run (see attached)
  • X’s – sprint diagonally, jog end line to recover, 1 minute of rest between each set of 2

Stamina

Varsity tryouts are now 15 minutes for 2-mile run (+1 min. for goalies). Be prepared!

  • Stamina run – 2 miles in 14 minutes (8 laps on track, 1:45 per lap).
  • Mile repeats – Run 1 mile in 7 minutes, rest for 2 minutes; repeat (increase speed each week).
  • Hill sprints – use Tiller Dr. or the hill next to the softball field.
  • Intervals – Three sets of 400 m sprints (one lap) in 1:30 or less with 30 seconds rest in between each sprint. Followed by one-mile run.
  • Combine sprints and long distance running. Soccer is a game where sprinting quickness is essential.

Ball Work

  • Play as much as possible 1 v. 1 up to 11 v. 11 (with the boys team if you need to)
  • 7 v. 7 HCC league
  • Juggle – in a group or individually
  • Dribble – set up an obstacle course, Figure 8’s drill (see below)
  • First touch – kick the ball off a wall and practice receiving, take throw-ins from partner, throw the ball in the air and stop the ball before it hits the ground using your laces, inside of your foot, thigh, chest, head.
  • Technical Circuit (with a partner or against a wall)
  • 50 one-touch passes using inside of both feet
  • 50 two-touch passes – receive and pass with the inside of the SAMEfoot
  • 50 two-touch passes – receive with inside of one foot and pass with the inside of the OPPOSITE foot
  • 50 two-touch passes – receive with outside of one foot and pass with the inside of the SAME foot


SPEED AND AGILITY DRILLS

120’s

120’s are a test designed to measure a player’s ability to run longer distances. 120 yards is the equivalent to the length of a standard soccer field. The player starts at one end of the field and must sprint to the other end. At the end the player has the remainder of a minute to rest and jog back to the start. So, the player has one minute to complete each rep. For example: if a player takes 20 seconds to sprint the 120, they will have 40 seconds to get back to the start. 1 set is 5 reps. Total workout is 3 sets (15 reps).

Ultimate goal: 10 consecutive reps – each completed in under one minute.

Compass Run

Place 5 cones in a star shape , each 5 yards away from the center cone.(as shown below). Begin at the center cone and sprint out to touch a cone and back to touch the center cone. Repeat for each cone. (5 sprintsequals 1 set)

Repeat each set 5 times with a 30 second rest between sets.

Funnel Run

Sprint laterally: keep the knees bent and shuttle side to side, when you reach the last cone in the funnel sprint forward 10 yards and walk back to the start. Repeat each rep 6 to 8 times.


Summer Workout Calendar

*** Warm-Ups should be done before every workout, and stretch after every workout.

June 21st thru August 12th

Sunday / Monday
Strength/Stamina + Ball Work / Tuesday
Competitive Play / Wednesday
Strength/Stamina / Thursday
Competitive Play / Friday
Speed/ Agility / Saturday
Ball Work, Speed + Agility
21
Rest / 22
Technical circuit, 2-mile run, Abdominal workout / 23
Play small sided / 24
One-mile repeats and arm/core workout / 25
Play small sided / 26
8 sets 120’s, 5 Compass Runs, 6 Funnel Runs / 27
1st Touch, Juggling, Dribbling Figure 8’s, 8-10 X’s
28
Rest / 29
Technical circuit, 2-mile run, Abdominal workout / 30
Play small sided / 1
One-mile repeats and arm/core workout / 2
Play small sided / 3
8 sets 120’s, 5 Compass Runs, 6 Funnel Runs / 4
1st Touch, Juggling, Dribbling Figure 8’s, 8-10 X’s
5
Rest / 6
Technical circuit, 2-mile run, Abdominal workout / 7
7 v. 7 HCC / 8
One-mile repeats and arm/core workout / 9
7 v. 7 HCC / 10
8 sets 120’s, 5 Compass Runs, 6 Funnel Runs / 11
1st Touch, Juggling, Dribbling Figure 8’s, 8-10 X’s
12
Rest / 13
Technical circuit, 2-mile run, Abdominal workout / 14
7 v. 7 HCC / 15
One-mile repeats and arm/core workout / 16
7 v. 7 HCC / 17
8 sets 120’s, 5 Compass Runs, 6 Funnel Runs / 18
1st Touch, Juggling, Dribbling Figure 8’s, 8-10 X’s
19
Rest / 20
Technical circuit, 2-mile run, Abdominal workout / 21
7 v. 7 HCC / 22
One-mile repeats and arm/core workout / 23
7 v. 7 HCC / 24
8 sets 120’s, 5 Compass Runs, 6 Funnel Runs / 25
1st Touch, Juggling, Dribbling Figure 8’s, 8-10 X’s
26
Rest / 27
Technical circuit, 2-mile run, Abdominal workout / 28
7 v. 7 HCC / 29
One-mile repeats and arm/core workout / 30
7 v. 7 HCC / 31
8 sets 120’s, 5 Compass Runs, 6 Funnel Runs / 1
1st Touch, Juggling, Dribbling Figure 8’s, 8-10 X’s
2
Rest / 3
Technical circuit, 2-mile run, Abdominal workout / 4
7 v. 7 HCC / 5
One-mile repeats and arm/core workout / 6
7 v. 7 HCC / 7
8 sets 120’s, 5 Compass Runs, 6 Funnel Runs / 8
1st Touch, Juggling, Dribbling Figure 8’s, 8-10 X’s
9
Rest / 10
Technical circuit, 2-mile run, Abdominal workout / 11
Rest / 12
TRYOUTS!!!