Summer 2008
 
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Welcome to the WUSTL Soccer Summer of 2008 fitness site.  Please read the Fitness Program page first and the rest will become clear.  I think it would be great if players added comments with what is working for you and where you are having difficulties.  To do so you will need to be added as a member to the site.  Send an email to me at jeffrey@pomranka.net and I will add you.

While the summer separates us with distance, we are still one team working together toward a common goal.  Everyone needs to put forth a strong effort this summer and that is much easier to do with the support of your teammates.  Add your encouragement or ask for help by adding comments here.

Jeff Pomranka

For the latest news about the 2008 Season visit the team page or the wustlsoccer blog or the official wustl soccer page.
Fitness Program‎ > ‎

Body Circuit Training & Other Drills

BODY CIRCUIT TRAINING

Each exercise is to be performed for 45 seconds with a 45 second rest in between exercises.
Do 2 rotations of the assigned body circuit with a 3 minute rest in between circuits.

Prior to starting the circuit, make sure you do the following:

  1. 5-minute warm-up - any type of cardio or running.
  2. A comprehensive full body stretch.
  3. Most of all….. HAVE FUN!!!

CIRCUIT

1. Squat Jumps
2. Lunges – alternate legs.
3. Bicycle crunches - hands behind head, legs off the ground, opposite elbow to knee.
4. Push ups
5. Broad jumps – jump as far out as you can. Yes for 45 seconds
6. Bench dips – hands on a bench or chair, feet straight out on the floor, lower yourself until upper arm is parallel with the floor
7. Burpees – jump, hands on ground, extend you legs into a push up position, legs back to chest, jump.
8. Push ups – feet far apart
9. Hip ups – lie on your back, legs straight up in the air, shoot your hips to the ceiling.
10. Bicycle Jumps – right foot in front, left foot back, jump as high as possible and alternate feet – 20 jumps


COMPASS DRILL

  • Place 5 cones 5 yards away from the middle marker.
  • Start in the middle and sprint to a cone and back to the middle, continue to run to each cone (5 runs)
  • Repeat 5 times with a 45 second break between each set



FUNNEL DRILL

Sprint laterally; keep the knees bent and shuttle side to side, when you reach the last cone sprint forward 10 yards, and walk back to the start.
  • Repeat 6-8 times
  • 2yds
  • 3yds
  • 4yds
  • 5yds
  • 10 yds


HALF LAPS

Using a standard soccer field (110-120yds * 70-80yds) start where the centerline & touchline meet. Sprint around the perimeter of the field (behind the goal) and finish at the opposite side of the field (where the other touchline & Centerline meet). You will be running 2 half fields and one width. When you complete the half lap immediately jog across the centerline. When you reach the original starting point, repeat sprint & jog. You have 30 seconds to complete the half lap and 30 seconds for the recovery jog across the centerline.

  • Time Limit: 30 seconds
  • Rest Period: 30 seconds (jog)
  • Repetition: 6 half laps
  • Workload: approx 180-190yds each half lap * 6 = 1080yds-1140yds
  • Time Duration: 6 minutes

BALL SKILL WORK

Walls:
  • In a racquet ball court (best) or in a outdoor handball court.
  • Feet only, in the air, ball off wall one, control and play off wall two, control and play off wall three, control and play off wall four, continue in one direction, get as many consecutive walls as you can.
  • The ball can not touch the ground, any other wall, the ceiling nor any other part of your body but your feet.
  • Use you insteps as much as possible. Try to make all kicks with your insteps.
  • In 30 starts see if you can reach the goal.
  • Incoming freshman; play 3 touch only i.e. control, control, kick, control, control, kick. Returning players 2 touch only. In 30 starts see if you can reach your stated goal.
Dribbling Drills:
  • View all the dribbling drills that were discussed during the spring season here.