CENTRAL SOCCER SUMMER WORKOUT PLAN
*Beginning of tryouts all players should be able to
-1: Run mile under 10 minutes w/varsity level pushing 9 minutes.
-2: 25-50 good pushups in a row.
-3: 60-100 situps in 2 minutes.
-4: Beep test level of 7-10. Link: https://exercise.trekeducation.org/assessment/aerobic-endurance-testing/beep-test/
-5: Juggle 50+ times in a row without the ball hitting the ground. Using all surfaces (both feet/thighs/head) NOT Just your strong foot.
Working out over the Summer is optional! Below are a few suggestions on what you can do on days. It is highly suggested to touch the ball 5-6 days a week. Do some type of fitness like below 3-5 times a week. Do some core/muscle work a few times a week with a day off between certain areas you focused on. i.e. legs Monday, upper body Tuesday, legs Wednesday, and so on.
First, make the decision to be fit. Then be willing to do whatever it takes to be fit. There are 2 types of fitness that are important in soccer. Aerobic (with oxygen) fitness consists of activities that can be sustained at a moderate level of intensity for a long period of time. It’s endurance or distance running with longer and more steady periods of work. An example of an aerobic fitness is long interval training. Having a good aerobic base allows you to keep a high pace for the entire game. If you hit a wall in the second half and slow down a great deal, your aerobic fitness needs to improve. Anaerobic fitness (without oxygen) consists of activities of high level of intensity that cannot be sustained for long periods of time. It’s shorter, more explosive, higher intensity periods of work. There is usually a work-to-rest ratio. Short interval training is an example of an anaerobic fitness. It involves repeated bouts of exercise (low, medium, and high intensity) with specified rest periods. Having a good anaerobic base allows you to have repeated speed. You can keep running fast repeatedly in a game. An adequate aerobic base is extremely beneficial in soccer, which has more anaerobic demands. Therefore, both types of fitness need to be incorporated into your training regimen.
* An adequate warm-up and cool-down are necessary.
** Be sure distances are correct! Be sure you keep accurate track of the work and recovery times and that they are exact!
*** No cutting corners! Go to or “beyond” the line.
**** These are standards you should work toward. They will put you, the team, and our program in the best position to succeed!
1. Ball fitness workouts
- Sebcoe:
Step-ups (30 x left foot and 30 x right foot)
25 sit-ups, 20 push-ups
4 laps around field (sprint sides of field, drag the ball with the sole of the foot across each end-line
25 Sit-ups, 20 push-ups
Chip the ball to the midfield line, run to collect, jog back w/ ball to the start (4 x = 2 left and 2 right)
Jump over the ball - 40 times (side to side technique, both feet together)
25 sit-ups, 20 push ups
Jump over the ball - 40 times (front to back technique, both feet together)
25 sit-ups, 20 push-ups
Drive a pass to the midfield line, run to collect, jog back w ball to start (4 x 2 left/2 right)
Total body juggle to midfield and back (drops, do 5 sit ups and continue)
Complete 10 repetitions of side to side shuffles (goal line to 15 yard line) = 1 rep
Total body juggle to midfield and back (drops, do 5 sit ups and continue)
25 sit-ups, 20 push-ups
120 sprint, 2 times
- 1,000 touch a day programs links (youtube any moves don't know): http://www.parklandsoccer.org/01b/535776.html or http://assets.ngin.com/attachments/document/0071/9175/1000_Touch_Workout-PDF.pdf
2. Cones - put a cone down to indicate your starting point - place cones 5, 10, 15, 20, and 25 yards out from the starting cone - run out to the 5 and back, out to the 10 and back, etc. –touch the line with your foot - rest the remainder of the minute and go again (if you make it in 35 seconds, rest is 25 seconds; if you make it in 40, rest is 20 seconds) - repeat 8-10 times
3. 120's - sprint 120 yards - you then have 1 minute to run back to the starting point and rest, repeat 10 times
4. Shuttles - place a cone 50 yards out from starting point - run out and back 3 times (300 yards total) - rest for 1:15
5. Stinkettes - set a cone 25 yards out - run out and back 6 times (300 yards total) - rest 1:30
6. Combination fitness: create a combination of the above, with the appropriate amount of rest after each exercise. For example, if you did a cone in :35, your rest is :25, etc. Examples: Run 2 Cones and 1 Shuttle – repeat 3 times. Run 2 120’s and 1 Stinkette - repeat 3 times.
7. (Field Player) ½ mile in 3:00 - (GK)½ mile in 3:30 Rest 1:30 - (Field) ¼ mile in 1:18 - (GK) ¼ mile in 1:40 - rest 1:30 - 6yd(PK)-18yd-60yd(midfield) shuttle in :35 - 6-18-60 shuttle in :35 - rest :30 - rest :30 - 6-18-60 shuttle in :35 - 6-18-60 shuttle in :35 -rest 1:30 - ½ mile in 3:15 - ½ mile in 3:40 - rest 1:30 - ¼ mile in 1:20 - ¼ mile in 1:45
Core/Body Work (youtube workouts for examples)
Full Body: 1. inchworm (4-6 reps) 2. tuck jump (10-20 reps) 3. bear crawls (8-10 reps) 4. Mountain Climber (10-20) 5. Plyometric Push-up 6. Prone walkout 7. Burpees 8. Plank 9. Plank to pushup
Legs: 1. Wall sits (2 legs, left leg only, right leg only) 2. Lunge 3. Pistol squats 4. Lunge Jump 5. Squats 6. Single leg squats (find something to hold on to if needed) 7. Jumping Squats 8. 180 Jump Squats 9. Calf Raises
Chest/Back: 1. Push Ups 2. Contralateral Limb Raises 3. Donkey Kicks 4. Superman 5.
Shoulders/Arms: 1. Tricep dips 2. Diamond Pushups
Core: 1. Rotational Push Up 2. Flutter Kicks 3. Six Inches 4. Side Plank 5. Russian Twist 6. Bicycle 7. Crunch 8. Shoulder Bridge 9. Leg Throws