Pre-Season Conditioning

Is YOUR better....
        Better?!

The success of the season begins in the off season not at the start of the season. This information will give you guidelines for conditioning and fitness for the upcoming season. The three days of tryouts will test your commitment to arriving prepared. Please use your best judgment when getting yourself prepared- warm up/stretch and warm down. Working out with a partner is recommended and encouraged. Remember and know your limits and pick the best time of day to workout. BE PREPARED... THERE WILL BE A FITNESS TEST!!!!

 

TARGETS TO KEEP IN MIND 

To track your progress this summer, you can download this and watch your better get better!

 Individaul Workout Progress Chart

  1. One mile run - Target 5:30-6:00
  2. Full Field Sprint outside - Target 50-60
  3. 100 shuttle 10 yards and back, 20 yards and back 30 yards and back - Target 3:15-4:00.
  4. Push ups in 1 minute - Target 60-70
  5. Sit ups in 1 minute - Target 70-80
  6. Three fifty cycles- sideline to 50 yard mark, back to sideline, back to 50 and back to sideline- Target- under 34 with 1 minute rest between each
  7. Two sets of 3 Full field Sprint from goal line to goal line  - Target 15-18, jog back in 30, back again with 2 minute recovery between sets.
  8. Two Soccer line shuttle- goal line to 6 yard and back, goal line to 18 and back, goal line to midfield and back etc.. with 2 minute recovery in between - Target 230-330.
  9. Six minute workout. Goal line to mid-field and back under 20 sec with 40 second recovery and then go again until 6 are complete.
  10. Distance running 2-3 times a day building up to 4- 5 miles
  11. Running hills and stairs
  12. Do short sprints- 30 yards, 40 yards, 50 yards
  13. Do longer sprints- 60 yard, 80 yards, 100 yards
  14. DON’T FORGET BALL SKILLS, juggling, Cover progression, passing, dribbling, volleying- DON’T FORGET BALL WORK
  15. Weight room conditioning.
  16. Swimming
  17. Riding your bike
  18. Stay active and have FUN!!!!!!!!

Can YOUR strong....
        Go all day?!

Ultimate goal- STATE CHAMPIONSHIP!!! Can’t be achieved without a positive Attitude, a Belief in what you and the team can do and a Commitment to yourself, the team and your school.

A t t i t u d e .         

    B e l i e f .  

       C o m m i t m e n t .

 
 
 

Gentleman Just Have Some FUN!!!!!!!

The success of the season begins in the off season not at the start of the season. This information will give you guidelines for conditioning and fitness for the upcoming season. The three days of tryouts will test your commitment to arriving prepared. Please use your best judgment when getting yourself prepared- warm up/stretch and warm down. Working out with a partner is recommended and encouraged. Remember and know your limits and pick the best time of day to workout. BE PREPARED... THERE WILL BE A FITNESS TEST!!!!

Here are a couple of sites that have some great training ideas, on the off chance you got bored this summer:

 

 

 

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