Soccer Camp: Aug. 16-20

Next week we will be holding a soccer camp at the high school from 5-7pm. The cost is $35 and all proceeds will go to our program. If you are planning on playing this season you need to attend. Please call or email with any questions. See you soon!

Summer Workouts- Week #4

Listed below is the tentative training schedule for this week. Remember to reply to this post only if you can't make it. In addition to our team workouts, I expect you to be active at least 2 other days per week. I suggest focusing on your endurance on these days, since we will be doing a fair amount of speed and agility type training on Tues/Thurs. If you are unable to come to the workouts, please do your best to keep in shape. Although these workouts are not mandatory, getting fit and in shape for soccer season is!

Tuesday, 7/20/10:
1. Warm Up (15 min.)
2. Speed and Agility (20 min.)

• Step ups, Lunges, Squats
  
• Mini hurdles

3. Fartleks (20 min.)
*Complete 6 sets (moving continuously for 18 minutes) of the following:

• 30 seconds running high intensity (90%), 30 seconds slow recovery jog
• 60 seconds running high intensity (80%), 60 seconds slow recovery jog

4. Soccer Training (60 min.)

• Fundamentals: Dribbling, passing/trapping, shooting, etc.
  
• Possession
• Small-sided scrimmage

5. Core Work (10 min.)

• Planks-regular: 2 x 40 seconds on each side
• Supermans: 2 x 25
  
• Push-ups: 2 x 15
• Sit-ups: 2 x 1 minute intervals
• Side Planks: 2 x 40 seconds on each side

Thursday, 7/22/10:
1. Road Run and Stretch (30 min.)
2. Soccer Training (45 min.)

• Fundamentals: Dribbling, passing/trapping, shooting, etc.
  
• Possession games
  

3. Scrimmage (30 min.)

• If enough people, we will hold a full-field scrimmage.
  
• If low numbers, we will still scrimmage but adjust the field to amount of players.
  

4. Core Work (10 min.)

• Planks-regular: 2 x 40 seconds on each side
• Supermans: 2 x 25
  
• Push-ups: 2 x 15
• Sit-ups: 2 x 1 minute intervals
• Side Planks: 2 x 40 seconds on each side

Summer Workouts- Week #3

Listed below is the tentative training schedule for this week. Remember to reply to this post only if you can't make it. In addition to our team workouts, I expect you to be active at least 2 other days per week. I suggest focusing on your endurance on these days, since we will be doing a fair amount of speed and agility type training on Tues/Thurs. If you are unable to come to the workouts, please do your best to keep in shape. Although these workouts are not mandatory, getting fit and in shape for soccer season is!

Tuesday, 7/13/10:
1. Warm Up (15 min.)
2. Speed and Agility (15 min.)

• Step Ups
  
• Mini Hurdles
  

3. Partner Run (20 min.)

• Every person needs a partner.
  
• Each partner lines up at half field, but on opposite sides.
  
• 1st partner runs around 1/2 the soccer field, tags the hand of their partner, and walks across the field back to their original starting point.
  
• Meanwhile, 2nd partner is running around the other 1/2 of the soccer field. By the time the 2nd partner reaches half field, her partner (1st person) should be there, waiting to be tagged.
  
• Repeat as described above and continue drill for 20 minutes.
  

*For those of you doing this on your own, do continuous "little horsheshoes" for 20 minutes. (See description from last week's post below.)

4. Soccer Training (60 min.)

• Fundamentals: Dribbling, passing/trapping, shooting, etc.
  
• Possession
• Small-sided scrimmage

5. Core Work (10 min.)

• Planks-regular: 2 x 37 seconds on each side
• Supermans: 2 x 23
  
• Push-ups: 2 x 12
• Sit-ups: 2 x 1 minute intervals
• Side Planks: 2 x 37 seconds on each side

Thursday, 7/15/10:
1. Warm Up (15 min.)
2. Speed and Agility (35 min.)

• Plyometrics
• Mini-hurdles
• "Killer Cones": very similar to running lines, although we will do several sets and vary the lengths and # of reps to each cone.
  

3. Soccer Training (60 min.)

• Fundamentals: Dribbling, passing/trapping, shooting, etc.
  
• Possession
• Small-sided scrimmage

4. Core Work (10 min.)

• Planks-regular: 2 x 37 seconds on each side
• Supermans: 2 x 23
  
• Push-ups: 2 x 12
• Sit-ups: 2 x 1 minute intervals
• Side Planks: 2 x 37 seconds on each side

Summer Workouts- Week #2

Listed below is the tentative training schedule for this week. Remember to reply to this post only if you can't make it. In addition to our team workouts, I expect you to be active at least 2 other days per week. I suggest focusing on your endurance on these days, since we will be doing a fair amount of speed and agility type training on Tues/Thurs. If you are unable to come to the workouts, please do your best to keep in shape. Although these workouts are not mandatory, getting fit and in shape for soccer season is!

Tuesday, 7/6/10:
1. Warm Up (15 min.)
2. Speed and Agility (20 min.)

• Ladder
• Starts/First Step
  

3. Horseshoes (20 min.)
*Complete 5 sets of the following:

• Big Horseshoe: Run 3/4 around a soccer field (sideline, endline, and sideline) at a high intensity (80%), then walk the remaining 1/4 of the field (endline).
  
• Little Horseshoe: Same as a big horshoe, but only use one-half of the soccer field.
  

*1 big horseshoe and 1 little horseshoe= 1 set. You should do 5 sets total.

4. Soccer Training (60 min.)

• Fundamentals: Dribbling, passing/trapping, shooting, etc.
  
• Possession
• Small-sided scrimmage

5. Core Work (10 min.)

• Planks-regular: 2 x 35 seconds on each side
• Supermans: 2 x 20
  
• Push-ups: 2 x 10
• Sit-ups: 2 x 1 minute intervals
• Side Planks: 2 x 35 seconds on each side

Thursday, 7/8/10:
1. Warm Up (15 min.)
2. Speed and Agility (35 min.)

• Plyometrics
• Mini-hurdles
• Suicides- without and with ball
  

3. Soccer Training (60 min.)

• Fundamentals: Dribbling, passing/trapping, shooting, etc.
  
• Possession
• Small-sided scrimmage

4. Core Work (10 min.)

• Planks-regular: 2 x 35 seconds on each side
• Supermans: 2 x 20
  
• Push-ups: 2 x 10
• Sit-ups: 2 x 1 minute intervals
• Side Planks: 2 x 35 seconds on each side

Location Change- West School

Due to field maintenance, we will not be able to use the soccer field at SHS until August. Therefore, our summer training sessions will now be held at West Intermediate School off of Comstock Rd. All other details are still the same, Tues/Thurs from 8-10am, only the location has changed. Please spread the word ASAP and see you bright and early tomorrow!

-Coach J

Summer Workouts- Week #1

Listed below is the tentative training schedule for this week. Remember to reply to this post only if you can't make it. (If you've already contacted me about this week you do not need to reply again.) In addition to our team workouts, I expect you to be active at least 2 other days per week. I suggest focusing on your endurance on these days, since we will be doing a fair amount of speed and agility type training on Tues/Thurs. If you are unable to come to the workouts, please do your best to keep in shape. Although these workouts are not mandatory, getting fit and in shape for soccer season is!

Tuesday, 6/29/10:
1. Introduction and Warm Up (15 min.)
2. Speed and Agility (15 min.)

• Ladder/mini hurdles

3. Fartleks (20 min.)
*Complete 6 sets (moving continuously for 18 minutes) of the following:

• 30 seconds running high intensity (90%), 30 seconds slow recovery jog
• 60 seconds running high intensity (80%), 60 seconds slow recovery jog

4. Core Work (10 min.)

• Planks: 3 x 30 seconds
• Sit-ups: 2 x 1 minute intervals
• Push-ups: 2 x 10

5. Soccer Training (60 min.)

• Fundamentals: Dribbling, passing/trapping, etc.
  
• Possession
• Small-sided scrimmage

Thursday, 7/1/10:
1. Warm Up and Hills (35-40 min.)

• Jog to hill and stretch
  
• Run up/walk down- 15 minutes continuous
  
• Jog back to field
  

2. Speed and Agility (10 min.)

• Starts/First Step: 10 x 10 yard sprints, walk back (focus on quick start)
  

3. Core Work (10 min.)

• Side Planks: 2 x 30 seconds on each side
• Supermans: 2 x 20
  
• Push-ups: 2 x 10
• Sit-ups: 2 x 1 minute intervals

4. Soccer Training (60 min.)

• Fundamentals: Dribbling, passing/trapping, shooting, etc.
  
• Possession
• Small-sided scrimmage

Summer Workouts

Next week we will begin our summer training sessions. These will be every Tuesday and Thursday (8-10am), starting June 29th and ending July 22nd. Although the workouts do not start until next week, you should NOT be sitting around until then. Play other sports, go on bike rides, run, swim, hike, etc. Our workout sessions will be fairly intense, so you need to gradually prepare your body to minimize soreness and prevent injury.

Beginning this weekend, every Sunday I will post the workouts we will be doing for that week on this blog. This will make those of you who are unable to make the training sessions aware of what we are doing so you can do the the workouts on your own. If you are somewhere that prevents you from doing the specified workout, try to do something as close to it as possible. (For example, if we do a sprint workout on the track and you don't have access to a track, try to find any open space and complete the workout as best as possible.)

While these summer workouts are optional, I hope you will attend unless you have a valid reason not to: work, family vacation, etc. (Wanting to sleep in does not count as a valid reason.) You will not be "punished" for not attending, but realize that the people who show up and work out are putting themselves in a better position to improve and be a contributor to the team. A lot of you expressed frustration with the program in the past; here is an opportunity to put in the time and help transform our program.

If you cannot come to a workout, please reply to the blog post for the week you will not be able to make it. This will give me an idea of how many players to expect at each session and plan accordingly. You only need to reply if you CAN'T make it. Otherwise, I'll assume you will be there :)

REMEMBER: It is imperative that you stay active and work on your fitness throughout the summer. The more fit you are coming into training camp, the more we can focus on soccer and not conditioning. I am excited to teach you all a lot about soccer, but we need a foundation first. I hope to see you all next Tuesday and get ready to sweat!

-Coach J