Our pre-season will require several months of physical conditioning. Below you will find the three (3) basic activities that should be performed on days that we are not practicing. Any physical activity performed can be documented in "other activities" on the worksheets provided. This includes swimming, biking, & other sports or fitness activities. All activities can be logged on a daily basis on the worksheets provided. It is essential that all players work on their conditioning outside of our normal weekly practice schedule. This will give us the opportunity to work on technical and tactical skills associated with the game of soccer. Three days of jumping rope are required to help build coordination, speed, flexibility and balance. All activities MUST be preceeded with a minimal warm-up routine to stretch muscles and prepare for the workout that follows.
25-Yard Shuttles
Set two markers 25 yards apart
Sprint up and back four times (total of 200 yards)
work interval 30 seconds
rest interval 90 seconds
Start at 3 sets, work up to 6 with extra rest after every three sets
Frequency: 1 day per week
2 Mile Endurance Run
Run two miles. Start out with a slow jog (one minute ), and then pick-up the pace (for the next 4 minutes).
Sprint the final minute. Repeat this sequence 2 more times to complete the work interval in 18 minutes .
Frequency: 1 day per week
* Perfect Competition or soccer camp can be substituted for 2 mile run
Jumping Rope & Power Jumps
Start at 3 sets, work up to 6... with extra rest after every three sets!
Use the Bounce step, Alternate-Foot step & Power Jump in each set
work interval 60 seconds
rest interval 90 seconds
Our Goal is to jump at an average pace of 90 RPM (Non-stop!)
Another Goal is to POWER jump (2 revolutions per jump) 30 jumps in 30 seconds (Non-stop!) KEEP Trying J
Frequency: 3 times per week
