Off Season Conditioning Program

OFF SEASON CONDITIONING PROGRAM

This is a 16 week workout program to prepare players for the start of the 2016-17 season. Players should begin this regiment June 13 which will take them through to the start of pre-season conditioning on October 3.

Fitness is of the utmost importance and will not be taken lightly. A high level of fitness transfers directly to on-field execution and ability. It also aids in injury prevention and the body’s recovery time between matches. This program will help improve overall fitness and general skill workproviding an advantage when pre-season conditioning begins. Fitness level will be tested and graded during preseason training and will be one of the primary considerations for a player’s placement on the varsity or junior varsity squads and/or avoiding being cut if numbers need to be pared. The program incorporates many aspects of the game into training. If part of the program is not understood, please feel free to contact a member of the coaching staff for clarification.

These workouts should only last at the most for 1.5 – 2 hours maximum depending on the week. If the workout takes longer to complete then you are not reaching the intended intensity of the workout. You will only get out of this program what you put in in regards to frequency, intensity, effort and focus. They are also designed to not require any special equipment or facility which allows it to be completed practically anywhere there is a grassy area and a wall. This makes it portable to a point where it can even be completed practically anywhere; even while on family vacation.

Remember to combine the strength training with other workouts during the week. Splitting the workout to 45-60 minutes in the morning for cardio and strength and then 45-60 minutes in the afternoon for skill work and agility may possibly be more effective in enabling you to reach the needed levels of intensity each session. At least one day a week, but no more than two should be completely free of training to let the body recover and relax aside from a short (1 mile) light jog if desired. It is suggested that this workout be supplemented with timed one mile and two mile jogs daily with exception of the rest day(s).

The importance of playing club, small-sided leagues and/or casual pick up play in addition to completing this workout cannot be stressed enough. The more touches and game situations you can get the more you will improve.

Players organizing themselves to meet up and complete these workouts together in groups or as a team is highly encouraged along with arranging small sided pick-up games after the sessions or other days/times during the week.

Playerswill not be required to check in or submit workout log. They are expected to apply the effort and discipline needed to motivate themselves into improving. The first day of pre-season training will show the staff which players havefollowed this routine with effort and intensity and which players have ignored it.

OFFSEASON WORKOUT SCHEDULE

Below is a schedule providing the MINIMAL suggested frequency and progression the regiment should be completed followed by detailed instructions. It is set up to gradually increase the frequency. However, all exercises can be done more frequently than the minimum up to daily with a full day of rest each week if the player’s current fitness level allows. Again, the more put into the regiment will provide better results down the road.

Weeks 1, 2, 3, 4

Ball Control/Agility:3 times per week
Shooting/Heading:2 time per week
Strength/Core:2 times per week
Shuttles:2 times per week
Speed:2 times per week

Weeks 5, 6, 7, 8

Ball Control/Agility:4 times per week
Shooting/Heading:3 times per week
Strength/Core:3 times per week
Shuttles:3 times per week
Speed:3 times per week

Weeks 9, 10, 11, 12

Ball Control/Agility:5 times per week
Shooting/Heading:4 times per week
Strength/Core:3 times per week
Shuttles:3 times per week
Speed:3 times per week

Weeks 13, 14, 15, 16

Ball Control/Agility:5 times per week
Shooting/Heading:5 times per week
Strength/Core:4 times per week
Shuttles:4 times per week
Speed:4 times per week

BALL CONTROL/AGILITY

1 minute - Jog while dribbling ball with quick touches, changing direction and speed. Do this in a confined space (10 x 10) wheremany changes and touches are necessary. Practice various turns and moves.

1 minute - Head juggling.

1 minute - Throw ball up, trap the ball with the feet before it hits the ground then immediately move off quickly with a short burstof speed with the ball - repeat.

1 minute - Thigh juggling.

1 minute - Throw the ball up, trap the ball with your chest, settle the ball to the feet then immediately move off quickly with a shortburst of speed with the ball - repeat.

1 minute - Foot juggling with little to no spin on the ball. Focus on striking it with the instep off the laces.

2 minutes - Starting in a sitting position, throw the ball up, get up and stop the ball before it hits the ground settling itto the feet, and move off quickly with a short burst of speed with the ball - repeat using head, chest, each thigh, eachfoot in that order to trap the ball.

1. Dribble in a figure "8", use the inside of the feet for 6 figure "8's", then use the outside of the feet for 6 more.The markers you dribble around should be 15 yards apart. As you dribble around one marker, accelerate to theother as if you were beating a defender. As you round the marker, use quick touches to improve technical speed. Make sure to alternate between right and left feet.

2. Rest by walking for 30 seconds.

3. Set a marker out about 25 yards from a starting point.

a. Sprint dribble to marker. Stop ball at marker.

b. Sprint backpedal to starting point.

c. Sprint forward back to ball.

d. Collect ball and using a turning touch sprint dribble back to starting point.

e. Repeat 10 times

4. Rest by walking for 30 seconds.

5. Set ball on the ground to the left and set a marker to the right about 10 yards away. Move 10 times from side toside with the ball, without crossing legs do shuffles, toe touches, left foot sole rolls, right foot sole rolls, in thatorder.

6. Rest by walking for 30 seconds.

7. 60 jumps -Two footed jumping forward and backward over the ball without stopping.

8. Rest for 30 seconds.

9. 60 jumps -Two footed jumping from side to side over the ball without stopping.

10. Rest for 30 seconds.

11. 30 jumps - Throw the ball in the air, jump, catch the ball and throw it back in the air before you hit the ground.Do this continuously for 30 jumps. Try to jump high enough to catch and throw before you come back down.

12. Rest for 60 seconds.

13. 50 Sit-ups and 25 push-ups.

SPEED TRAINING

This is for speed development and muscle conditioning. If done properly and consistently,this will improve speed through the off-season. Remember to focus on explosiveness at the start; leaning forward, driving the knees up and pumping the arms. Keep a smooth, powerful stride throughout the sprint. These are to be completed at a full sprint each repetition. Players should NOT pace themselves and be sure to take the full rest period between reps.

WEEK 1 / WEEK 2 / WEEK 3 / WEEK 4 / REST TIMES
2 X 20 YARDS / 4 X 20 YARDS / 6 X 20 YARDS / 8 X 20 YARDS / 30 SECONDS
1 X 40 YARDS / 2 X 40 YARDS / 4 X 40 YARDS / 6 X 40 YARDS / 45 SECONDS
1 X 60 YARDS / 2 X 60 YARDS / 3 X 60 YARDS / 4 X 60 YARDS / 60 SECONDS
1 X 80 YARDS / 1 X 80 YARDS / 2 X 80 YARDS / 2 X 80 YARDS / 75 SECONDS
1 X 100 YARDS / 1 X 100 YARDS / 1 X 100 YARDS / 1 X 100 YARDS
WEEK 5 / WEEK 6 / WEEK 7 / WEEK 8 / REST TIMES
10 X 20 YARDS / 12 X 20 YARDS / 14 X 20 YARDS / 16 X 20 YARDS / 30 SECONDS
8 X 40 YARDS / 10 X 40 YARDS / 12 X 40 YARDS / 14 X 40 YARDS / 45 SECONDS
6 X 60 YARDS / 8 X 60 YARDS / 10 X 60 YARDS / 12 x 60 YARDS / 60 SECONDS
4 X 80 YARDS / 6 X 80 YARDS / 8 X 80 YARDS / 10 x 80 YARDS / 75 SECONDS
2 X 100 YARDS / 3 X 100 YARDS / 4 X 100 YARDS / 5 X 100 YARDS / 90 SECONDS
WEEK 9 / WEEK 10 / WEEK 11 / WEEK 12 / REST TIME
18 X 20 YARDS / 20 X 20 YARDS / 20 X 20 YARDS / 20 X 20 YARDS / 20 SECONDS
16 X 40 YARDS / 18 X 40 YARDS / 20 X 40 YARDS / 20 X 40 YARDS / 30 SECONDS
14 X 60 YARDS / 16 X 60 YARDS / 20 X 60 YARDS / 20 X 60 YARDS / 45 SECONDS
12 X 80 YARDS / 14 X 80 YARDS / 16 X 80 YARDS / 18 X 80 YARDS / 60 SECONDS
6 X 100 YARDS / 7 X 100 YARDS / 8 X 100 YARDS / 9 X 100 YARDS / 75 SECONDS
WEEK 13 / WEEK 14 / WEEK 15 / WEEK 16 / REST TIME
20 X 20 YARDS / 20 X 20 YARDS / 20 X 20 YARDS / 20 X 20 YARDS / 20 SECONDS
20 X 40 YARDS / 20 X 40 YARDS / 20 X 40 YARDS / 20 X 40 YARDS / 30 SECONDS
20 X 60 YARDS / 20 X 60 YARDS / 20 X 60 YARDS / 20 X 60 YARDS / 45 SECONDS
20 X 80 YARDS / 20 X 80 YARDS / 20 X 80 YARDS / 20 X 80 YARDS / 60 SECONDS
10 X 100 YARDS / 10 X 100 YARDS / 10 X 100 YARDS / 10 X 100 YARDS / 75 SECONDS

SHOOTING / HEADING

For these drills, a kick wall, the side of a gym, a tennis wall, racquetball court, or anythingelse the ball will bounce back from is necessary. A 1minute walking rest should be taken between each drill. Work at a high pace that elevates the heart rate during each drill with no rest. If the ball goes astray during a drill it should be retrieved at a quick jog. This set of drills is designed to work on technique and fitness. It requires intensifying the mental focus on technique as fatigue sets in. Technique is often the first thing to falter as a player tires. Technique must be as sharp in the 80thminute of a match as it is in the 1st minute and can make the difference when the outcome of the match is on the line. The times and reps are the minimum. Remember that the more touches and more intensity put in will pay off with greater improvement.

1. Technique: Get 5 to 7 yards from the wall and shoot the ball first time at the wall making sure thefoot is pointed, knee over the ball, center of the foot is striking the center of the ball, and that force is derived from a quick snapping motion of the lower leg. Use the laces to strike the ball. Try to strike the ball first time back at the wall off the rebound. If needed, one touch trap and shoot off the rebound. This should be in quick repetition with the focus on technique over power. Minimum of 50 reps within 3 minutes.

2. First time shooting with power: Place the ball 20 yards and shoot the ball first time at the wall. Strike the ball ashard as possible regardless of the bounce, height, speed, etc. Pick a spot on the wall to shoot at each time. Focus on keeping the ball low and technique. If it goes astray, jog to retrieve the ball dribble back make a quick solid pass off the wall and strike first time. The goal is to be able to strike the ball hard and low while having it return so the reps can be taken first time. Minimum 50 reps within 3 minutes.

3. Trapping and shooting: Again at 20 yards, strike the ball with power, and as it comes off the wall, trap itcleanly and quickly fire another shot at the wall. The point of the drill is to develop a sound, clean first touch that sets up a quick, hard shot. Minimum 100 reps within 6 minutes.

4. Controlled Heading: From one to two yards away, first time head juggling against the wall. Focus on repetition without the ball hitting the ground. Focus on striking the ball with the forehead with the body squared behind the ball and shuffling the feet quickly to get into position to receive the rebound. Minimum 50 reps within 3 minutes.

5. Power Heading: Back off between 5 and 7 yards, throw the ball up against the wall and as it comes off head with power getting the entire body squared behind the ball and into the heading motion to create power. Imagine the hands holding onto two poles in front and pulling the head and upper bodythrough them while stepping to the ball. Catch and repeat. Minimum 50 reps for 3 minutes.

6. Jump Heading: Get within 5 yards of the wall. - Toss the ball against the wall to in a manner that forces a jump to head the ball back atthe wall. Catch the ball after each time. Make sure the toss forces you to jump andhead the ball at the peak of the jump. Remember your technique and head with power. Minimum of 50 reps within 3 minutes.

STRENGTH / CORE

This portion of the workout focuses on building strength and increasing muscular endurance. The saying “No pain, no gain” is the general theme here, however there should be a primary focus on technique. All exercises should be performed at a pace that elevates the heart rate. Rest periods should be adhered to. All the following exercises require no weights. Players may add 5, 10 or 15 pound dumbbells to the workout if they feel they are not being challenged or want to increase the intensity.

EXERCISE / WEEK 1 - 4 / WEEK 5 - 8 / WEEK 9 - 12 / WEEK 13 - 16
SQUATS / 3 x 10 / 4 x 15 / 4 x 20 / 4 x 25
WALKING LUNGES / 3 x 8 / 4 x 10 / 4 x 15 / 4 x 20
WALL SQUATS / 3 x 1 min / 3 x 1.5 min / 3 x 2 min / 3 x 2.5 min
CALF RAISES / 3 x 30 / 4 x 40 / 4 x 50 / 4 x 60
PUSH UPS / 3 x 10 / 4 x 12 / 4 x 15 / 4 x 20
SIT UPS / 3 x 10 / 4 x 12 / 4 x 15 / 4 x 20
CRUNCHES / 3 x 1 min / 3 x 1.5 min / 3 x 2 min / 3 x 2.5 min
SIDE CRUNCHES / 3 x 1 min / 3 x 1.5 min / 3 x 2 min / 3 x 2.5 min
PLANK / 3 x 2 min / 3 x 2.5 min / 3 x 3 min / 3 x 3.5 min
BICYCLES / 3 x 2 min / 3 x 2.5 min / 3 x 3 min / 3 x 3.5 min
LEG LIFTS / 3 x 10 / 4 x 15 / 4 x 20 / 4 x 25
REST PERIODS
WEEK 1 / WEEK 5 / WEEK 9 / WEEK 13
30 SEC / 30 SEC / 30 SEC / 30 SEC
WEEK 2 / WEEK 6 / WEEK 10 / WEEK14
15 SEC / 15 SEC / 15 SEC / 15 SEC
WEEK 3 / WEEK 7 / WEEK 11 / WEEK 15
10 SEC / 10 SEC / 10 SEC / 10 SEC
WEEK 4 / WEEK 8 / WEEK 12 / WEEK 16
5 SEC / 5 SEC / 5 SEC / 5 SEC

Shuttles

40-Yard Shuttles

• Two markers 40 yards apart.

• Up and back three times (total of 240 yards)

• Rest after each set for 45 seconds, each set should take around 45 seconds also.

•Weeks 1 - 4 : 4 sets

•Weeks 5 - 8 :6 sets

•Weeks 9-12 : 8 sets

•Weeks 13 – 16 :10 sets

50-Yard Shuttles

• Six markers at ten yard intervals.

• 10 and back, 20 and back, 30 and back, 40 and back, 50 and back (total of 300 yards)

• Rest after each set is 1 minute, each set should take you around 1 minute also.

•Weeks 1 - 4 : 4 sets

•Weeks 5 - 8 :6 sets

•Weeks 9-12 : 8 sets

•Weeks 13 – 16 :10 sets

Super set

• 120 yard sprint in 20 seconds, turn and 120 yards back in 40 seconds

• Rest interval on the line of 1:00 minute

•Weeks 1 - 4 : 4 sets

•Weeks 5 - 8 :6 sets

•Weeks 9-12 : 8 sets

•Weeks 13 – 16 :10 sets