Women’s Soccer Summer Agility/Conditioning 2017
This Pre-season program is to make sure we are getting in the best physical shape as possible. This is the last 3-4 months we have before we start our In-Season play. Adaptations to training take 6-8 weeks at least before significant results can be seen. We cannot afford to stop training hard now. In fact, we need to train harder. If we wait till mid-summer or the beginning of fall semester, it will be too late. It is now time to get into better shape. We need to make sure that our legs are ready to hit the grass running come fall. In this program, we will be moving to only 2-3 days in the weight room and will have 3 days of conditioning and agility. Just because we are putting more focus on our conditioning doesn’t mean that we aren’t working just as hard in the weight room. We should be working extra hardin the weight room, because I still expect us to get stronger! There are a lot of good teams in the CAC with talented players, but I truly believe in the words of this quote, “Hard work beats talent, when talent doesn’t work as hard.” Let’s do some hard work!
The weight lifting program is on a separate PDF and works in 4 week cycles. Every 4th week is a de-load week. On de-load weeks we lighten loads on our main lifts and focus on powerful movements. You should still perform all your auxiliary lifts on those weeks. Conditioning and agilities will also stay the same on de-load weeks. Everyone is in a different place when it comes to conditioning. Our hopes with this program is to bring everyone up to a competitive level. That being said, if something feels easy, work harder and push yourself. If something is too difficult, keep your head up and keep working hard. You have more than 12 weeks to get better. For our Agility work, I want you to get at least 20-30min of agility work in before your conditioning sessions. If you have access to ladders that’s great, use them! I will give you about 10-15min of agility work that I think is important and then the rest is yours to work on. That means it is your responsibility to research and find things you can do with the remaining 10-15min. Once again, ladder drills would be my number one recommendation. The Agility and Conditioning work is as follows:
Agility
CONDITIONING: