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Conditioning Have you been working out? Check out the Links Page for Club Contact Information
Some of you have requested workouts for the off season. Here are some things that you should be doing. Along with this you should be in the weight room. Remember: "Nobody can reach the top without the unrelenting efforts of all!”
“You owe it to yourself and your teammates to do everything you can and give everything you have toward your goal of being the best!”
Soccer Work Out 5 Minute Warm-up and Stretch Treadmill, Stationary bike, Run outside Everyone should pair up with a partner if possible. One player does one set of one exercise while the other performs the other (super set) and then they switch. This is marked with an s/s. Activity | Weight | Sets | Reps | DB Squat | Moderate | 3 | 8-15 | Thera Ball Hamstring Curl | | 3 | 10-20 | | | | | Dumbbell Bench Chest Press | Moderate | 3 | 10-15 | s/s Seated Row machine | Moderate | 3 | 10-15 | | | | | DB Walking Lunges | Moderate | 3 | 10-15 | s/s DB Bicep Curl | Moderate | 3 | 10-15 | | | | | Machine Lat pull-down | Moderate | 3 | 10-15 | s/s Tricep Kick Back | Moderate | 3 | 10-15 | | | | | DB step-ups onto elephant stand | Moderate | 3 | 10-15 | s/s Plank | n/a | 3 | 30-60 sec increments of 15 sec | | | | | Shoulder FWD, Lateral, internal rotation, and external rotation (Y,T,W, L) no rest in between. | Light to moderate | 3 | 8-12 |
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1. Juggling
a) Juggle the ball with all parts of your body (left and right sides). Try not to have more than five consecutive juggles with the same body part (i.e., feet, head, etc.).
b) Juggle with a friend or friends in a similar fashion to the basketball game "HORSE" -- the player who drops the ball gets a letter.
c) Play one-touch or two-touch juggling with your friends, earning letters for drops.
2. One-vs-One
a) Only use one foot -- the ball cannot touch your other foot.
b) Have a goal (or a cone) which you can score upon from all sides.
c) Same as b, but have the same goal for both players.
d) Have two goals for each player, one on an end line and one on a sideline.
e) Have three goals for each player, one on an end line and one on each sideline.
3. Wall Soccer
Just kick a ball against a wall using both your left foot and right foot. Place hard shots against the wall (with accuracy and force). Try doing this three-touch, then two-touch, then one-touch. This game helps with trapping/receiving, positioning, striking of a ball with both feet, foot speed, being on toes, and concentration.
It also will improve your passing/shooting accuracy because of the high number of touches you will have on the ball and the high number of balls you play against the wall.
Vary your shots - high, low, left, right, inside foot, outside foot, instep, etc., and make yourself work at a high pace to get your body behind the ball before it rolls past you. Get closer to the wall to improve foot quickness and move further away to increase lateral quickness. 4. Own the Ball!
Just you competing for possession of one ball (through shielding) with one other person. If you lose possession, do whatever you have to do get the ball back as quickly as possible. Correct shielding technique -- body sideways, arm providing protection, ball on outside foot, knees bent, turning as defender attacks, using feel to understand where defender is going |
Warm-up, stretch and perform program according to your own fitness level. This program should be done on a self-limiting basis.
Ball Control and Agility | 6 minutes -- | Jog while dribbling ball with quick touches, changing directions and speed. Do this in a confined space where many changes and touches are necessary. Stretch intermittently.
| | 1 minutes -- | Head juggling
| | 1 minutes -- | Throw ball up, jump and while you are in the air, stop the ball with your head, settle the ball to your feet and move off quickly. Repeat.
| | 1 minutes -- | Thigh juggling.
| | 1 minutes -- | Throw ball up, jump and while you are in the air stop the ball with your chest, settle the ball to your feet and move off quickly. Repeat.
| | 1 minutes -- | Foot juggling with no spin on the ball.
| | 2 minutes -- | Starting in a sitting position, throw ball up, get up and stop the ball before it hits the ground, settle it to your feet, and move off quickly. Repeat using head, chest, thighs, both feet in that order to trap the ball.
| | 2 minutes -- | Combined juggling using 14 parts of the body, head, both shoulders, chest, both thighs, outside, inside, instep and heels of both feet.
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Technical Speed, Pure Speed and Endurance
1) Dribble in a figure "8." Use just the inside of both feet for six figure "8's," then use the outside of both feet for six more.
2) Rest by walking for 30 seconds.
3) Set a marker out about 25 yards from a starting point: Sprint dribble to marker. Sprint backwards to starting point. Sprint to ball. Collect ball and sprint dribble back to starting point.
4) Rest by walking for 30 seconds. 5) Set ball on the ground to your left and set a marker out to your right about 10 yards. Move 10 times from side to side, using the slide method of moving, without crossing legs. 6) Rest by walking for 30 seconds. 7) To 10-yard marker and back: - Two-leg explosive jumps.
- Single-leg explosive hopping -- left foot first, then right, out and back.
8) Rest by walking for 30 seconds. 9) Karaoke (lateral running criss-crossing legs) to 10-yard marker and back. Move 10 times from side to side as quickly as possible. 10) Rest by walking for 30 seconds. 11) From the starting points: - Pass the ball to the 25-yard marker.
- Sprint to the ball.
- Collect the ball and accelerate to starting line.
- Make three passes.
Strength and Flexibility
| 30 seconds
15 figure "8's" | Two-foot jumping forward and backward over the ball or cone.
Standing position with legs spread and knees straight, roll the ball with your hands in a figure "8" pattern around your legs.
| 30 seconds
15 roll around's
| Two-foot jumping side to side over the ball or cone
Sitting position with legs extended, roll the ball with your hands around the soles of your feet and then back around your back.
| | 30 seconds | Throw ball up in the air, jump and catch the ball, and throw it back up before your hit the ground. Remember to "hang" in the air.
| | 30 sit-ups | Touch the ball on the ground over your head, come back up and touch your toes.
| | 15 to 30 touch and jumps | Start in a standing position with the ball in your hands. Touch ball on the ground by bending at the knees so thighs are parallel to the ground and then vigorously extend, jumping high with the ball over your head.
| | 10-30 push-ups | |
Shooting and Heading For this section of the exercise, a soccer kick-wall (racquetball court, the side of a gymnasium, a tennis wall, etc.) will be necessary.
1) Technique work: Get 5 to 7 yards from the wall and shoot the ball. Shoot the ball first-time at the wall, making sure the foot is pointed, knee is over the ball, center of your foot is striking the center o the ball, and that all the power is derived from a quick snapping motion of the lower leg. Follow through. (2 minutes) 2) First-time shooting with power: Back off 20 yards and first-time the ball at the wall. Strike the ball hard and cleanly, regardless of the bounce, height, speed, etc., so that the ball comes at you. Pick a spot on the wall to shoot at each time and keep the ball low. Follow through and land on your kicking leg. (6 minutes) 3) Receiving and shooting: Again, at 20 yards, strike the ball with power. As it comes off the wall, prepare it cleanly, and quickly fire another shot at the wall. The point of the drill is to develop a sound first-touch and a quick, hard shot. Follow through. (6 minutes) 4) From one to two yards away, first-time head juggling against the wall. (1 minute) 5) Back off between 5 and 7 yards, throw the ball up against the wall. As it comes off, head with power, getting your entire body into the heading motion. (2 minutes) 6) Get within 5 yards of the wall. Toss the ball against the wall to force yourself to jump to head it back at the wall. Catch the ball after you have headed it each time. Make sure your toss forces you to the peak of your jump. Remember your technique and head with power. (3 minutes)
* This entire fitness program should take 50 minutes to an hour. It is important that you go through the entire program without pause, other than planned rest intervals. If possible, a small-sided game would be an ideal way to finish off your training. If you are alone, do functional training of some aspect of your game. As I have said numerous times just 15 minutes everyday of juggling will improve your game.
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