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Whalers News

Summer Conditioning Program

Posted Friday, June 12, 2009 by aic

IF YOU FAIL TO PREPARE, PREPARE TO FAIL!

NEW BEDFORD HIGH SCHOOL

MEN'S SOCCER – SUMMER TRAINING PROGRAM

WEEK #1

Mon, June 15

1 mile run

4 x 30 second high knees

4 x 30 second butt kicks

2 half field shuttle runs (backwards) – see appendix

10 minutes of juggling a ball

Tue, June 16

15 minute jog

Foot drills workout – see appendix

8 x 120 yd runs, 4 with the ball, 4 without the ball

4 sets 5-cone shuttle run - see appendix

Wed, June 17

30 minute jog

10 minutes juggling the ball

5 minutes of jump rope

Thu, June 18

6-lap circuit – see appendix

sprint work; jog back and rest for 30 seconds

5 x 40 yds, 4 x 60 yds, 2 x 120 yds, 3 x 10 yds

10 minutes of juggling a ball

Fri, June 19

Fartlek Run, 10 minute run with 3 minutes of sprinting – see appendix

Foot drills workout

Sprint work – jog back and rest for 30 seconds

3 x 30 yds, 2 x 20 yds, 1 x 10 yds

Sat, June 20

2 mile run under 15:30

4 sets 5-cone shuttle run (backwards) – see appendix

Sun, June 21

REST DAY

WEEK #2

Mon, June 22

1.5 mile run

4 x 30 second high knees

4 x 30 second butt kicks

2 half field shuttle (backwards)

Tue, June 23

15 minute jog

Foot drills workout – see index

8 x 120 yd run, 4 with the ball, 4 without the ball

4 sets 5-cone shuttle run

Wed, June 24

4 mile run under 35 minutes

5 minutes of jump rope

Thu, June 25

6-lap circuit – see index

sprint work – jog back and rest for 30 seconds

5 x 40 yds, 4 x 60 yds, 2 x 120 yds, 3 x 10 yds

Fri, June 26

Fartlek run – 10 minute run with 3 minutes of sprinting

Foot drills workout

3 x 30 yds, 2 x 20 yds, 1 x 10 yd sprints – jog back, 30 second rest

Sat, June 27

2 mile run under 15:15

4 sets 5-cone shuttle run

Sun, June 28

REST DAY

WEEK # 3

Mon, June 29

1 mile run under 7:30

4 x 30 second high knees

4 x 30 second butt kicks

2 half field shuttle

Tue, June 30

20 minute jog

foot drills workout

8 x 120 yd run, 4 with ball, 4 without ball

4 sets 5-cone shuttle run

Wed, July 1

3 mile run under 24:00

5 minutes of jump rope

Thu, July 2

6-lap circuit

Sprint work - jog back and rest for 30 seconds

5 x 40 yds, 4 x 6 yds, 2 x 120 yds, 3 x 10 yds

Fri, July 3

Fartlek run, 12 minute run with 4 minutes of sprints

Foot drills workout

3 x 30 yds, 2 x 20 yds, 1 x 10 yds sprint – jog back, 30 second rest

Sat, July 4

2 mile run under 15:00

4 sets 5-cone shuttle run (backwards)

Sun, July 5

REST DAY

WEEK #4

Mon, July 6

2.5 mile run

4 x 30 second high knees

4 x 30 second butt kicks

2 half field shuttle runs (backwards)

Tue, July 7

20 minute jog

foot drill workout

8 x 120 yds run, 4 with ball, 4 without ball

4 sets 5-cone shuttle run

Wed, July 8

5 mile run under 43:00

5 minutes of jump rope

Thu, July 9

6-lap circuit

Sprint work - jog back and rest for 30 seconds

5 x 40 yds, 4 x 60 yds, 2 x 120 yds, 5 x 10 yds

Fri, July 10

Fartlek run, 14 minute run with 5 minutes of sprinting

Foot drills workout

3 x 30 yds, 2 x 20 yds, 3 x 10 yds sprint – jog back, 30 second rest

Sat, July 11

2 mile run under 14:45

4 sets of 5-cone shuttle run

Sun, July 12

REST DAY

WEEK #5

Mon, July 13

3 mile run

4 x 30 second high knees

4 x 30 second butt kicks

2 half field shuttle runs

Tue, July 14

25 minute jog

foot drills workout

8 x 120 yd run, 4 with the ball, 4 without the ball

4 sets 5-cone shuttle runs

Wed, July 15

1 mile run under 7 minutes

5 minutes of jump rope

Thu, July 16

6-lap circuit

Sprint work - jog back and rest for 30 seconds

5 x 40 yds, 4 x 60 yds, 3 x 120 yds, 6 x 10 yds

Fri, July 17

Fartlek run, 16 minute run with 6 minutes of sprinting

foot drills workout

3 x 30 yds, 3 x 20 yds, 3 x 10 yds sprint – jog back, 30 seconds rest

Sat, July 18

2 mile run under 14:30

4 sets 5-cone shuttle run (backwards)

Sun, July 19

REST DAY

WEEK #6

Mon, July 20

3.5 mile run

4 x 45 second high knees

4 x 45 second butt kicks

3 half-field shuttle run (backwards)

Tue, July 21

25 minute jog

foot drills workout

10 x 120 yds run, 5 with the ball, 5 without the ball

4 sets 5-cone shuttle run

Wed, July 22

2 mile run under 14:30

10 minutes of jump rope

Thu, July 23

6-lap circuit

Sprint work - jog back and rest for 30 seconds

7 x 40 yds, 6 x 60 yds, 4 x 80 yds, 5 x 10 yds sprint

Fri, July 24

Fartlek run, 16 minute run with 6 minutes of sprinting

Foot drills workout

5 x 30 yds, 4 x 20 yds, 3 x 10 yds – jog back, 30 seconds rest

Sat, July 25

3 mile run under 23:00

4 set 5-cone shuttle run

Sun, July 26

REST DAY

WEEK #7

Mon, July 27

4 mile run

4 x 45 second high knees

4 x 45 second butt kicks

3 half field shuttle

Tue, July 28

30 minute jog

foot drills workout

10 x 120 yd run, 5 with ball, 5 without ball

4 sets 5-cone shuttle run

Wed, July 29

2 mile run under 14:00

10 minutes of jump rope

Thu, July 30

6 lap circuit

Sprint work - jog back and rest for 30 seconds

7 x 40 yds, 6 x 60 yds, 4 x 80 yds, 5 x 20 yd sprint

Fri, July 31

Fartlek run, 18 minute run with 8 minutes of sprinting

Foot drills workout

5 x 30 yds, 4 x 20 yds, 3 x 10 yds sprint – jog back, 30 seconds rest

Sat, August 1

3 mile run under 22:30

4 sets 5-cone shuttle run (backwards)

Sun, August 2

REST DAY

WEEK #8

Mon, August 3

4.5 mile run

4 x 45 second high knees

4 x 45 second butt kicks

4 half-field shuttle runs (backwards)

Tue, August 4

30 minute jog

foot drills workout

12 x 120 yd run, 6 with ball, 6 without ball

4 sets 5-cone shuttle run

Wed, August 5

2 mile run under 13:45

10 minutes of jump rope

Thu, August 6

6 lap circuit

Sprint work - jog back and rest for 25 seconds

7 x 40 yds, 6 x 60 yds, 4 x 80 yds, 5 x 10 sprints

Fri, August 7

Fartlek run, 18 minute run with 8 minutes of sprinting

Foot drills workout

5 x 30 yds, 4 x 20 yds, 3 x 10 yds sprint – jog back, 20 second rest

Sat, August 8

2 mile run under 13:30

5 sets 5-cone shuttle run

Sun, August 9

REST DAY

WEEK #9

Mon, August 10

3 x 100 yard sprint - 2 minutes rest in between (jog back to start)

5 x 40 yard sprint - 1 minute rest in between (jog back to start)

10 x 10 yard sprint - 15 second rest in between (jog back to start)

Juggle ball for 15 minutes

Tue, August 11

45 min run

10 minutes Calisthenics - ab work

Wed, August 12

Half mile run - under 3:15

15 x 20 yard sprint - 20 second rest in between (jog back to start)

7 x 10 yard sprint - no rest in between (jog back to start)

Thu, August 13

2 mile run

Fri, August 14

1 mile run under 6:30

Calisthenics - leg work

Sat, Aug 15

3 mile run under 22:00

Sun, Aug 16

pick a workout from the previous two weeks - sprints

Mon, Aug 17

pick a workout from the previous two weeks - distance and abs

Tues, Aug 18

workout of your choice - should be very intense

Wed, Aug 19

workout of your choice

Thurs, Aug 20

workout of your choice - should be very intense

Fri, Aug 21 - Wed, Aug 26 – let body rest – do not run or run very lightly

APPENDIX

At the end of each workout - do 4 sets of 50 crunches, 4 sets of 25 push-ups, and 10 minutes of juggling the soccer ball.

Foot drills workout – work on both feet

-speed dribble – 4 sets of 40 yards

-in 10 x 10 grid, work on:

cutting the ball with the inside and outside of the foot while dribbling

step overs

pull backs

work on attacking moves (even if you are a defender)

moves should be rehearsed and then done at speed

Half-field shuttle (forward/backward) – start at the goal line; sprint to the 6 yard box then back to the goal line; sprint to the 18 yard box then back to the goal line; sprint to the middle (between goal line and half field) then back to the goal line; sprint to half-field then back to the goal line.

6-lap circuit – pretend there are six corner flags around a soccer field (1 at each corner and 1 at the midfield line on both sides) number each flag– the corner flag that you start at is #1, the flag at midfield on the side you start on is #2, etc…you will always start sprinting from flag # 1 –

-start at flag #1 and sprint to flag #2, then jog all the way around the field until you get back to flag #1 – now you sprint from flag #1 to flag #3, then jog all the way around the field until you get back to flag #1 – now you sprint from flag #1 to flag #4, then you job all the way around the field until you get back to flag #1 ------ do this until you have sprinted from flag #1 to flag #6.

5 cone shuttle run – put 5 cones 7 yards apart from each other (label the cones 1 through 5) – start at cone #1, sprint to cone #2 and back, then sprint to cone #3 and back, then sprint to cone #4 and back, then sprint to cone #5 and back – this entire process is considered one set – if it says backwards, just do the exact same thing but run backwards instead of forwards.

Fartlek Run -

-10 minute run with 3 minutes of sprinting – jog for 1:30 then sprint for 30 seconds, continue jogging for another 1:30 then sprint for 30 seconds, continue jogging for 1:30 then sprint for 30 seconds, continue jogging for 1:15 then sprint for 45 seconds, continue jogging for 1:15 then sprint for 45 seconds – you will run for a total of 10 minutes (without stopping); of those 10 minutes, 7 minutes will be jogging and 3 minutes will be sprinting –

-12 minute run with 4 minutes of sprinting – jog for 1:30 then sprint for 30 seconds, jog for 1:30 then sprint for 30 seconds, jog for 1:15 then sprint for 45 seconds, jog for 1:15 then sprint for 45 seconds, jog for 1:15 then sprint for 45 seconds, jog for 1:15 then sprint for 45 seconds – you will run for 12 minutes, 8 minutes will be jogging and 4 will be sprinting.

-14 minute run w/ 5 minutes sprinting

jog 1:30 sprint 30

jog 1:15 sprint 45

-16 minute run w/ 6 minutes sprinting

jog 1:15 sprint 45

-18 minute run w/ 8 minutes sprinting

jog 1:15 sprint 45

jog 1:15 sprint 1:00

jog 45 sprint 1:15

jog 45 sprint 1:00

SIP:121

Summer Conditioning Program

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