FCHS Boy’s Soccer 2008 Fitness Plan

Workout 1: Cooper Test #1

A. Warm-up and stretch for 10 minutes

B. Cooper Run. The Cooper run is a straight 12-minute run done on a track. Your goal is to complete 6 laps within 12 minutes

C. Crunches 4 sets of 50

D. Push Ups: 4 sets of 15

E. 300 juggles: 100 feet only, 100 thighs and 100 head only. Does not have to be done consecutively.

F. Cool down and stretch

Work-out 2: Two-mile run #1

A. Warm-up and stretch for 10 minutes.

B. 2 mile run. Your run goal is 16 minutes or faster

C. Crunches: 4 sets of 50

D. Push ups: 4 sets of 15

E. 400 touches: 100 toe touches, 100 step overs (inside out) 100 step overs (outside in) 100 pull backs (50 each foot). Each should be 50 with each foot.

F. Cool down and stretch

Workout 3: Three Mile Run

A. Warm-up and stretch for 10 minutes.

B. 3 mile run. This run is not to be timed. It is suggested that you either map out a 3 mile road run, or run 12 laps at the track.

C. Crunches: 4 sets of 50

D. Push-ups: 4 sets of 15

E. 300 juggles (see Workout 1)

F. Cool down and stretch.

Workout 4: 40 minute run

A. Warm-up and stretch

B. 40 minute run. Hit the track, treadmill or the road 40 minutes. Try to increase your distance each time out.

C. Crunches: 4 sets of 50

D. Pushups: 4 sets of 15

E. 400 touches (see workout 2)

F. Cool down and stretch.

Workout 5: 120’s

A. Warm-up and stretch

B. 120’s a. Run hard from one end of the soccer field to the other (can use length of track) b. Work to jog back in 30 seconds c. Rest for an additional 30 seconds d. Repeat 6 times e. Goal should be to do each sprint under 18 seconds

C. Crunches: 4 sets of 25

D. Push ups: 4 sets of 15

E. 300 juggles (see Workout 1)

F. Cool down and stretch.

Workout 6: Preki’s Workout

A. Warm-up and stretch

B. Preki’s Workout. It is best to do this on a lined field, or track.

a. Run full speed for 30 yards and then jog back. Repeat three times

b. Run full speed for 30 yards and then walk back taking long strides Repeat three times

c. Rest for one minute

d. Run full speed for 40 yards and then jog back. Repeat four times

e. Run full speed for 40 yards and then walk back taking long strides Repeat four times

f. Rest for two-minutes.

g. Run full speed for 400 yards (full lap around track)

h. Rest three minutes.

i. Repeat whole workout three times.

C. Cool down and stretch.

Workout 7: Cooper Test #2

A. Warm up and stretch

B. Cooper run. Your goal is to complete 6 and ½ laps within 12 minutes

C. Crunches: 4 sets of 60

D. Push Ups: 4 sets of 20

E. 300 juggles (see workout 1)

F. Cool down and stretch

Workout 8: Cooper Test #3 (See workout #7, change to 7 laps in 12, add 400 touches instead of juggling.)