Home of the 5 times European soccer champions
Women's Soccer
Rebecca Lucy
Head womens soccer Coach
DSN 629-4037
Head womens soccer Coach
DSN 629-4037
pre-season_work-outs-1.docx | |
File Size: | 3996 kb |
File Type: | docx |
IMPORTANT:
You must go through this program with your parents prior to starting.
If you haven't exercised for some time or you have health concerns, you and your parents may want to talk to your doctor before you start a new exercise routine.
It is recommended that athletes work through the training exercises with a partner or in groups and keep a fitness log to measure their progress.
Pre-season is designed to add match fitness to an already high level. It is NOT designed to take unfit players to match fitness in just a few weeks. This is an impossible task and attempts to do this often lead to significant injury with the subsequent result of missing games. Competition for playing time will be strong and fitness will play a major deciding role.
Five areas of training are emphasized:
1. Endurance
2. Speed
3. Strength
4. Flexibility
5. Ball Skills
Each of you is at your own level of fitness. Therefore, the examples that follow are only guidelines. You must modify them to fit your level of conditioning. If you have been training, make them harder and more intense so you are progressing. If you’ve not been training, start at a lower level of effort and work up. Use common sense and increase the intensity of your workout gradually.
Remember: “One work out cannot make an Athlete, but one workout can break an Athlete.”
Test yourself early. This will help you track your progress. There are three tests you can do before you start training.
A. Cooper test – This tests endurance. Run as far as you can in 12 minutes on a measured course or track. Write down your distance in your log. For example: I ran 1.5 miles in 12 minutes.
B. Anaerobic Test – Place markers at 10, 20, 30, and 40 yds. Between the 10 and 20 place markers, put a cone at the 15 that is 5 yards to one side of your marked out course. Count two, one, go – sprint to the 10 yd mark, then deviate laterally 5 yards, then back to the 20 yard mark, and on to the 40. Jog back to the beginning and repeat 7 times. Record the time for each shuttle.
C. Speed – Place one cone down to mark a starting point and another 33 yards down field. Count two, one, go and sprint to the other cone. Record your time.
Do each on a different day so one does not influence the others. As you train, repeat the tests each month and record them. If you do them with other players in pairs or groups it will be easier and more fun.
Anaerobic conditioning (the mechanism in your body responsible for how fast you can run) is more important in soccer than aerobic conditioning (the endurance mechanism) but you need both to be successful.
IMPORTANT!
Start now – If you build up your conditioning over the next two months, you will be ready for preseason and have less risk of injury.
CONDITIONING TAKES TIME. YOU CANNOT WAIT AND CATCH UP!
TIPS TO FOLLOW:
- Train at least four days a week.
- A full-length game or scrimmage counts and can substitute for one training day.
- If you are in another sport, you will need to judge what you are getting in that sport and what you need. For example: distance runners may only need to do the speed and interval work. Be sure it’s okay with your other coach.
- Always warm up first. Always use a ball to warm up at 50% effort working on touches and moves. Between sets during recovery time, try to use a ball as well.
MORE BALL TOUCHES DEVELOP YOUR BALL SKILLS!
- Start with speed work if you are doing more than one activity a day. Then do interval training. Then do endurance training.
- Interval work to develop anaerobic fitness is the most important. HOWEVER: DO ALL THREE TYPES OF WORK because they are all necessary for peak performance.
- Do not skip strength and flexibility exercises. These are critical to developing power and agility necessary for peak performance.
- You should never need more than 40 to 60 minutes to do a training session. It’s not how long you train, but how intensely you do.
- Follow closely the times, repetitions, sets, and techniques recommended. Experts have developed these specifications.
- Vary your exercise routine by picking different exercises from the choices listed below, MAKING SURE YOU PICK THE RIGHT NUMBER FROM EACH OF THE THREE MAJOR CATEGORIES.
- Always record your results after each exercise. This will allow you to see the real improvement that is taking place.
TYPICAL WEEK
As you improve, gradually increase the number of minutes in speed and interval activity until you can do 20 – 30 minutes of each easily. Remember a game is 90 minutes long and the last 10 minutes is where we need to be really strong.
EXERCISES TO PICK FROM (descriptions below)
ENDURANCE
- See Below. Goal – 7.5 - 8 minute per mile pace.
SPEED:
- Ovals
- X’s
- Swedish Cooper
- Crazy 8’s
- Around the Box
Intervals
- Hollow Sprint – Sprint 30 yards, jog 30 yards, then repeat both, and then jog with a ball for 2 minutes recovery. 6-8 reps.
- Cruise and Sprint – Start at the goal line, gradually accelerate to top speed at midfield, sprint to the 18, gradually slow to the goal line. Turn and repeat. 6-8 reps.
- Sprint and Release – Sprint from the goal line to the 6 yd box, jog to the 18, sprint to midfield, stride to the opposite 18, sprint to the 6, and jog to the goal line. 3-5 reps, 2 sets.
- Fast Penalty Sprint – Sprint for 60 sec. Jog for 60 sec. 3-5 reps, 2-3 sets.
- North Carolinas – 110 yards (full field) down and back in 45 seconds or less, then down and back at a jog with the ball as a recovery. 10 –12 reps.
- Circle 20 – 20 – 20’s – walk 20 yards, jog 20 yards and sprint 20 yards in a circle. Repeat over and over until you have done it for at least 14 minutes. Work up to 25 minutes.
STRENGTH
- As all players know, we are emphasizing development of both upper and lower body strength. This will improve your playing ability and decrease your risk of injury. Sit-ups and pushups can be done anywhere. Weight strengthening can be done with an individual trainer (the Fitness Center offers training assistance for members). Check with other team members to find out what they are doing to meet this segment of training.
- Much of your soccer power and speed comes from strength. If you can’t arrange for the weight training, coaches can suggest optional exercises to accomplish the same results (Russian twists, planks, burpees, push-ups, squats, squat jumps, etc.). The exercises work, they do not require weights, and they can be done as part of your workout. Technique is important. Weight training or other strength training must be done in exactly the correct way.
FLEXIBILITY
Flexibility is critical to improve performance and decrease injury. Follow these guidelines:
- Warm up with some calisthenics or jogging for 5 minutes before stretching. Work ball touches into this if possible.
- Warm up well before sprint work. Pay special attention to your hamstrings.
- Stretch at least 5 - 10 minutes before and after athletic activity. Stretching after is especially important!
- Stretch a muscle to the point of slight discomfort, hold for 30 seconds, then rest a few seconds and repeat.
DO NOT BOUNCE THE MUSCLE.
- Concentrate on muscle groups that give you the most trouble.
- Stretch when you have extra time (e.g. watching TV).
FITNESS TRAINING SUMMARY
Details on the exercises are attached. Sit down and build your own plan.
SKILL & CONDITIONING
SHOOTING & HEADING: 30 MIN SESSION
Location: A soccer kick wall, the side of a gymnasium, a tennis wall, racquetball court,
etc., will be necessary
Friendly Flight
8 minutes. Pair-up with a partner and get about 20-25 yards apart. Strike user-friendly flighted balls with back spin. Target your partner’s chest. Settle as quickly as possible in as few touches as possible.
Driven Flight
2 minutes. Pair-up with a partner and get about 20-25 yards apart. Strike accurate driven balls with pace. Target your partner’s chest. Settle as quickly as possible in as few touches as possible.
One-Time Power Shots
5 minutes. Back off 20 yards and shoot the ball first time at the wall. Strike the ball as hard as you can regardless of the bounce, height, speed that the ball comes to you. Pick a spot on the wall to shoot at each time and keep the ball low.
Trap & Shoot
6 minutes. At 20 yards, strike the ball with power, and as it comes off the wall, trap in cleanly (lock ankle sideways, toe curled up, cushion upon receipt) and quickly fire another shot at the wall. The point of the drill is to develop a sound/clean trap and quick, hard shot.
Quick Head Juggling
1 minute. From one to two yards away, first time head juggling against the ball. Use common sense! Don’t give yourself a concussion.
Power Headers
3 minute. Back off between 5 and 7 yards, throw the ball up against the wall and as it comes off, head with power getting your entire body into the heading motion.
Jumping Power Headers
3 minute. Get within 5 yards of the wall - toss the ball against the wall to force yourself to jump to head the ball 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.
Ball Technique
2 minutes. Get 5 to 7 yards from the wall and shoot (or crisp pass) 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 of the ball, and that all the power is derived from a quick snapping motion of the lower leg.
OBSERVATION
WATCH THE GAME: 20-30 MIN SESSION
It is very important that players within our program know and understand the game, not just play. The observation component is an important aspect of training to gain a perspective of how others approach the game technically, tactically, physically, and mentally. The best way to observe is to watch a game, any game (youth, high school, college, pro) in person. This is the best way to see movement all over the field, not just what the TV camera shows us. Unfortunately watching
live soccer isn’t always feasible. Thankfully television networks and the internet stream hours and hours of coverage into our homes on a daily basis. Try to watch at least 20-30 minutes twice per week.
WATCH 2X PER WEEK
ENDURANCE
DISTANCE RUN: 7 MIN - 35 MIN SESSION. Use a track, map desired distance on Google,
or use a personal GPS device/app (Nike +iPod, RunKeeper, etc.).
If not on a track, the easiest way is to pick a halfway point and return on the same path to where you started.
One 400 meter track lap = " mile
Target pace is 7-8 minute mile
Week 1: 1.0 mile
Week 2: 1.5 miles
Week 3: 2.0 miles
Week 4: 2.5 miles
Week 5: 2.5 miles
Week 6: 3.0 miles
Week 7: 3.5 miles
SKILL & CONDITIONING
BALL CONTROL & AGILITY: 8 MIN SESSION
Dribble Jog
1 minute. Jog while dribbling ball with quick touches, changing direction and speed. Do this in a confined space where many changes and touches are necessary. Challenge yourself: Juggle Jog.
Head Juggling
1 minute. Juggle with your head.
Settle w/ Head
1 minute. Throw ball up, jump and while you are in the air, trap the ball with your head, settle the ball to your feet, and move off quickly - repeat.
Thigh Juggling
1 minute. Juggle with your thighs.
Settle w/Chest
1 minute. Throw ball up, jump, and while you are in the air trap the ball with your chest, settle the ball to your feet, and move off quickly - repeat.
Foot Juggling
1 minute. Foot juggling. Attempt to leave no spin on the ball.
Recover & Settle
2 minutes. Starting on one knee, 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, each thigh, each foot, in that order, to trap the ball
Sample Drills, plans and expected targets:
You must go through this program with your parents prior to starting.
If you haven't exercised for some time or you have health concerns, you and your parents may want to talk to your doctor before you start a new exercise routine.
It is recommended that athletes work through the training exercises with a partner or in groups and keep a fitness log to measure their progress.
Pre-season is designed to add match fitness to an already high level. It is NOT designed to take unfit players to match fitness in just a few weeks. This is an impossible task and attempts to do this often lead to significant injury with the subsequent result of missing games. Competition for playing time will be strong and fitness will play a major deciding role.
Five areas of training are emphasized:
1. Endurance
2. Speed
3. Strength
4. Flexibility
5. Ball Skills
Each of you is at your own level of fitness. Therefore, the examples that follow are only guidelines. You must modify them to fit your level of conditioning. If you have been training, make them harder and more intense so you are progressing. If you’ve not been training, start at a lower level of effort and work up. Use common sense and increase the intensity of your workout gradually.
Remember: “One work out cannot make an Athlete, but one workout can break an Athlete.”
Test yourself early. This will help you track your progress. There are three tests you can do before you start training.
A. Cooper test – This tests endurance. Run as far as you can in 12 minutes on a measured course or track. Write down your distance in your log. For example: I ran 1.5 miles in 12 minutes.
B. Anaerobic Test – Place markers at 10, 20, 30, and 40 yds. Between the 10 and 20 place markers, put a cone at the 15 that is 5 yards to one side of your marked out course. Count two, one, go – sprint to the 10 yd mark, then deviate laterally 5 yards, then back to the 20 yard mark, and on to the 40. Jog back to the beginning and repeat 7 times. Record the time for each shuttle.
C. Speed – Place one cone down to mark a starting point and another 33 yards down field. Count two, one, go and sprint to the other cone. Record your time.
Do each on a different day so one does not influence the others. As you train, repeat the tests each month and record them. If you do them with other players in pairs or groups it will be easier and more fun.
Anaerobic conditioning (the mechanism in your body responsible for how fast you can run) is more important in soccer than aerobic conditioning (the endurance mechanism) but you need both to be successful.
IMPORTANT!
Start now – If you build up your conditioning over the next two months, you will be ready for preseason and have less risk of injury.
CONDITIONING TAKES TIME. YOU CANNOT WAIT AND CATCH UP!
TIPS TO FOLLOW:
- Train at least four days a week.
- A full-length game or scrimmage counts and can substitute for one training day.
- If you are in another sport, you will need to judge what you are getting in that sport and what you need. For example: distance runners may only need to do the speed and interval work. Be sure it’s okay with your other coach.
- Always warm up first. Always use a ball to warm up at 50% effort working on touches and moves. Between sets during recovery time, try to use a ball as well.
MORE BALL TOUCHES DEVELOP YOUR BALL SKILLS!
- Start with speed work if you are doing more than one activity a day. Then do interval training. Then do endurance training.
- Interval work to develop anaerobic fitness is the most important. HOWEVER: DO ALL THREE TYPES OF WORK because they are all necessary for peak performance.
- Do not skip strength and flexibility exercises. These are critical to developing power and agility necessary for peak performance.
- You should never need more than 40 to 60 minutes to do a training session. It’s not how long you train, but how intensely you do.
- Follow closely the times, repetitions, sets, and techniques recommended. Experts have developed these specifications.
- Vary your exercise routine by picking different exercises from the choices listed below, MAKING SURE YOU PICK THE RIGHT NUMBER FROM EACH OF THE THREE MAJOR CATEGORIES.
- Always record your results after each exercise. This will allow you to see the real improvement that is taking place.
TYPICAL WEEK
As you improve, gradually increase the number of minutes in speed and interval activity until you can do 20 – 30 minutes of each easily. Remember a game is 90 minutes long and the last 10 minutes is where we need to be really strong.
EXERCISES TO PICK FROM (descriptions below)
ENDURANCE
- See Below. Goal – 7.5 - 8 minute per mile pace.
SPEED:
- Ovals
- X’s
- Swedish Cooper
- Crazy 8’s
- Around the Box
Intervals
- Hollow Sprint – Sprint 30 yards, jog 30 yards, then repeat both, and then jog with a ball for 2 minutes recovery. 6-8 reps.
- Cruise and Sprint – Start at the goal line, gradually accelerate to top speed at midfield, sprint to the 18, gradually slow to the goal line. Turn and repeat. 6-8 reps.
- Sprint and Release – Sprint from the goal line to the 6 yd box, jog to the 18, sprint to midfield, stride to the opposite 18, sprint to the 6, and jog to the goal line. 3-5 reps, 2 sets.
- Fast Penalty Sprint – Sprint for 60 sec. Jog for 60 sec. 3-5 reps, 2-3 sets.
- North Carolinas – 110 yards (full field) down and back in 45 seconds or less, then down and back at a jog with the ball as a recovery. 10 –12 reps.
- Circle 20 – 20 – 20’s – walk 20 yards, jog 20 yards and sprint 20 yards in a circle. Repeat over and over until you have done it for at least 14 minutes. Work up to 25 minutes.
STRENGTH
- As all players know, we are emphasizing development of both upper and lower body strength. This will improve your playing ability and decrease your risk of injury. Sit-ups and pushups can be done anywhere. Weight strengthening can be done with an individual trainer (the Fitness Center offers training assistance for members). Check with other team members to find out what they are doing to meet this segment of training.
- Much of your soccer power and speed comes from strength. If you can’t arrange for the weight training, coaches can suggest optional exercises to accomplish the same results (Russian twists, planks, burpees, push-ups, squats, squat jumps, etc.). The exercises work, they do not require weights, and they can be done as part of your workout. Technique is important. Weight training or other strength training must be done in exactly the correct way.
FLEXIBILITY
Flexibility is critical to improve performance and decrease injury. Follow these guidelines:
- Warm up with some calisthenics or jogging for 5 minutes before stretching. Work ball touches into this if possible.
- Warm up well before sprint work. Pay special attention to your hamstrings.
- Stretch at least 5 - 10 minutes before and after athletic activity. Stretching after is especially important!
- Stretch a muscle to the point of slight discomfort, hold for 30 seconds, then rest a few seconds and repeat.
DO NOT BOUNCE THE MUSCLE.
- Concentrate on muscle groups that give you the most trouble.
- Stretch when you have extra time (e.g. watching TV).
FITNESS TRAINING SUMMARY
Details on the exercises are attached. Sit down and build your own plan.
SKILL & CONDITIONING
SHOOTING & HEADING: 30 MIN SESSION
Location: A soccer kick wall, the side of a gymnasium, a tennis wall, racquetball court,
etc., will be necessary
Friendly Flight
8 minutes. Pair-up with a partner and get about 20-25 yards apart. Strike user-friendly flighted balls with back spin. Target your partner’s chest. Settle as quickly as possible in as few touches as possible.
Driven Flight
2 minutes. Pair-up with a partner and get about 20-25 yards apart. Strike accurate driven balls with pace. Target your partner’s chest. Settle as quickly as possible in as few touches as possible.
One-Time Power Shots
5 minutes. Back off 20 yards and shoot the ball first time at the wall. Strike the ball as hard as you can regardless of the bounce, height, speed that the ball comes to you. Pick a spot on the wall to shoot at each time and keep the ball low.
Trap & Shoot
6 minutes. At 20 yards, strike the ball with power, and as it comes off the wall, trap in cleanly (lock ankle sideways, toe curled up, cushion upon receipt) and quickly fire another shot at the wall. The point of the drill is to develop a sound/clean trap and quick, hard shot.
Quick Head Juggling
1 minute. From one to two yards away, first time head juggling against the ball. Use common sense! Don’t give yourself a concussion.
Power Headers
3 minute. Back off between 5 and 7 yards, throw the ball up against the wall and as it comes off, head with power getting your entire body into the heading motion.
Jumping Power Headers
3 minute. Get within 5 yards of the wall - toss the ball against the wall to force yourself to jump to head the ball 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.
Ball Technique
2 minutes. Get 5 to 7 yards from the wall and shoot (or crisp pass) 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 of the ball, and that all the power is derived from a quick snapping motion of the lower leg.
OBSERVATION
WATCH THE GAME: 20-30 MIN SESSION
It is very important that players within our program know and understand the game, not just play. The observation component is an important aspect of training to gain a perspective of how others approach the game technically, tactically, physically, and mentally. The best way to observe is to watch a game, any game (youth, high school, college, pro) in person. This is the best way to see movement all over the field, not just what the TV camera shows us. Unfortunately watching
live soccer isn’t always feasible. Thankfully television networks and the internet stream hours and hours of coverage into our homes on a daily basis. Try to watch at least 20-30 minutes twice per week.
WATCH 2X PER WEEK
ENDURANCE
DISTANCE RUN: 7 MIN - 35 MIN SESSION. Use a track, map desired distance on Google,
or use a personal GPS device/app (Nike +iPod, RunKeeper, etc.).
If not on a track, the easiest way is to pick a halfway point and return on the same path to where you started.
One 400 meter track lap = " mile
Target pace is 7-8 minute mile
Week 1: 1.0 mile
Week 2: 1.5 miles
Week 3: 2.0 miles
Week 4: 2.5 miles
Week 5: 2.5 miles
Week 6: 3.0 miles
Week 7: 3.5 miles
SKILL & CONDITIONING
BALL CONTROL & AGILITY: 8 MIN SESSION
Dribble Jog
1 minute. Jog while dribbling ball with quick touches, changing direction and speed. Do this in a confined space where many changes and touches are necessary. Challenge yourself: Juggle Jog.
Head Juggling
1 minute. Juggle with your head.
Settle w/ Head
1 minute. Throw ball up, jump and while you are in the air, trap the ball with your head, settle the ball to your feet, and move off quickly - repeat.
Thigh Juggling
1 minute. Juggle with your thighs.
Settle w/Chest
1 minute. Throw ball up, jump, and while you are in the air trap the ball with your chest, settle the ball to your feet, and move off quickly - repeat.
Foot Juggling
1 minute. Foot juggling. Attempt to leave no spin on the ball.
Recover & Settle
2 minutes. Starting on one knee, 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, each thigh, each foot, in that order, to trap the ball
Sample Drills, plans and expected targets: