Tuesday, July 14, 2009

2014 William Jewell College Soccer Summer Workout Schedule

2014 William Jewell College Soccer Summer Conditioning Program
July 13-August 12



Every workout should begin with a 10 minute warm-up including stretching and a 10 minute cool down. Be well hydrated when you begin your workout and be sure to have water near you during and after your workout.


***Playing soccer supersedes any of the fitness workouts. Play as much as you can.***

Sunday, July 13 (Day 1 of 31)On any surface time yourself in a two mile (men) and one mile (women).
>Take a ball and dribble using your strong foot. Keep control while changing speed.

Monday, July 14 (Day 2 of 31)Half mile at moderate pace. 100 pushups and 100 situps (guys) and 50 pushups and 50 situps (girls).
>Juggle the soccer ball. Practice juggling stationary and juggling while running.

Tuesday, July 15 (Day 3 of 31)On a football or soccer field you will run 5x100 yards. Use two cones and place them 20 yards
from each end line. Simply accelerate dramatically over the first 20 yards, hold at top speed over the next 60 yards, and decelerate the final 20 yards stopping on the 100 yard mark. One of the toughest aspects of this workout is you only rest no more than 30 seconds before reversing your direction and covering the 100 yards the other way.
>Dribble, pass, shoot a ball. You decide intensity. Get touches.

Wednesday, July 16 (Day 4 of 31)
Get a group together and play anywhere from 4v4 up to 8v8. Field size should range from 25x40 up to 40x70 depending on your numbers. Play 6 x 8 minute games with 2 minutes rest in between games. Stick to the times. Emphasize speed of play in these games. Play unlimited and one touch games.

Thursday, July 17 (Day 5 of 31): JEWELL WOMEN'S SOCCER ID CAMP (Women please text me ASAP if you can be at this 10am-4pm camp to help assist/play with the campers) On a Track: Run three-fourths of a mile at a moderate pace. 125 pushup and 125 situps (men) and 75 pushups and 75 situps (women).
>Dribble a ball with a change of pace. Use a dynamic move (feints, scissors, lunges) as a transition when accelerating.

Friday, July 18 (Day 6 of 31) JEWELL MEN'S SOCCER ID CAMP (Men please text me ASAP if you can be at this 10am-4pm camp to help assist/play with the campers)... Run 5 "Soccer 100s". Sprint 35 yards forward...then backpeddle 5 yards...then sprint 15 yards forward...then turn around and sprint 45 yards back. Get a partner and practice passing over distance.

Saturday, July 19 (Day 7 of 31) MEN's  Get a group together to play anywhere from 4v4 up to 8v8. Field size should range from 25x40 up to 40x70 depending on your numbers. Play 2x30 minute games with 5 minutes in between. Stick to the times.

Sunday, July 20 (Day 8 of 31) 
On a football or soccer field you will run 6x100 yards. Use two cones and place them 20 yards
from each end line. Simply accelerate dramatically over the first 20 yards, hold at top speed over the next 60 yards, and decelerate the final 20 yards stopping on the 100 yard mark. One of the toughest aspects of this workout is you only rest no more than 30 seconds before reversing your direction and covering the 100 yards the other way.

>Dribble, pass, shoot a ball. You decide the intensity. Get touches.

Monday, July 21 (Day 9 of 31)Get a group together and play anywhere from 4v4 up to 8v8. Field size should range from 25x40 up to 40x70 depending on your numbers. Play 6 x 8 minute games with 2 minutes rest in between games. Stick to the times. Emphasize speed of play in these games. Play unlimited and one touch games.

Tuesday, July 22 (Day 10 of 31)
On a track time yourself in a mile. Run at a decent pace.
>Work on using the sole of your foot to change direction and use deceptive dribbling.


Wednesday, July 23 (Day 11 of 31)On a Track: Run 15 x 30 yards sprints with 45 second jog/walk recovery between each run.
>Work on crossing and finishing.

Thursday, July 24 (Day 12 of 31)Get a group together to play anywhere from 4v4 up to 8v8. Field size should range from 25x40 up to 40x70 depending on your numbers. Play 2x30 minute games with 5 minutes in between. Stick to the times.

Friday, July 25 (Day 13 of 31)
On a football or soccer field you will run 7x100 yards. Use two cones and place them 20 yards
from each end line. Simply accelerate dramatically over the first 20 yards, hold at top speed over the next 60 yards, and decelerate the final 20 yards stopping on the 100 yard mark. One of the toughest aspects of this workout is you only rest no more than 35 seconds before reversing your direction and covering the 100 yards the other way.
>Dribble, pass, shoot a ball. You decide the intensity...but get touches.


Saturday, July 26 (Day 14 of 31)
Get a group together and play anywhere from 4v4 up to 8v8. Field size should range from 25x40 up to 40x70 depending on your numbers. Play 6 x 8 minute games with 2 minutes rest in between games. Stick to the times. Emphasize speed of play in these games.

Sunday, July 27 (Day 15 of 31)On a Track: Run 10 x 100 yard sprints with 90 second jog/walk recovery between each run. Run at good rate.
>Practice using skilled moves and turns. Practice with good technique.

Monday, July 28 (Day 16 of 31)
On a Track: RUN A MILE...TIME YOURSELF. Text your time to Jefferson (816.213.1876) AND Garrett (816.820.5178).

Tuesday, July 29 (Day 17 of 31)
Get a group together to play anywhere from 4v4 up to 8v8. Field size should range from 25x40 up to 40x70 depending on your numbers. Play 2x30 minute games with 5 minutes in between. Stick to the times.

Wednesday, July 30 (Day 18 of 31)
On a football or soccer field you will run 8x100 yards. Use two cones and place them 20 yards
from each end line. Simply accelerate dramatically over the first 20 yards, hold at top speed over the next 60 yards, and decelerate the final 20 yards stopping on the 100 yard mark. One of the toughest aspects of this workout is you only rest no more than 40 seconds before reversing your direction and covering the 100 yards the other way.

Thursday, July 31 (Day 19 of 31)Get a group together and play anywhere from 4v4 up to 8v8. Field size should range from 25x40 up to 40x70 depending on your numbers. Play 6 x 8 minute games with 2 minutes rest in between games. Stick to the times. Emphasize speed of play in these games. Play unlimited and one touch games.

Friday, August 1 (Day 20 of 31)On a Track: Run 20x40 yard sprints with 45 second jog/walk recovery between each run.
>Practice shooting on the run and stationary.

Saturday, August 2 (Day 21 of 31) On a Track: Run 8x 200 meters with 2:00 minute jog/walk recovery between each run.
>Practice passing over distance (play crossbar challenge if training alone).

Sunday, August 3 (Day 22 of 31)  Get a group together to play anywhere from 4v4 up to 8v8. Field size should range from 25x40 up to 40x70 depending on your numbers. Play 2x30 minute games with 5 minutes in between. Stick to the times.

Monday, August 4 (Day 23 of 31) On a football or soccer field you will run 9x100 yards. Use two cones and place them 20 yards
from each end line. Simply accelerate dramatically over the first 20 yards, hold at top speed over the next 60 yards, and decelerate the final 20 yards stopping on the 100 yard mark. One of the toughest aspects of this workout is you only rest no more than 45 seconds before reversing your direction and covering the 100 yards the other way.

Tuesday, August 5 (Day 24 of 31) Get a group together and play anywhere from 4v4 up to 8v8. Field size should range from 25x40 up to 40x70 depending on your numbers. Play 6 x 8 minute games with 2 minutes rest in between games. Stick to the times. Emphasize speed of play in these games. Play unlimited and one touch games.

Wednesday, August 6 (Day 25 of 31) On a Track: Run 3x400 meters with 2:30 jog/walk recovery between each run.
>Practice juggling and bringing the ball down to the ground and then dribbling into a new space.

Thursday, August 7 (Day 26 of 31) On a football field run 300 yard sprints with turns: Run to the 10 and back, 20 and back, 30 and back, 40 and back and 50 and back. Run three times with 2:45 break between sprints.
>Practice juggling and shooting with weak foot.

Friday, August 8 (Day 27 of 31)
Get a group together to play anywhere from 4v4 up to 8v8. Field size should range from 25x40 up to 40x70 depending on your numbers. Play 2x30 minute games with 5 minutes in between. Stick to the times.

Saturday, August 9 (Day 28 of 31) On a football or soccer field you will run 10x100 yards. Use two cones and place them 20 yards
from each end line. Simply accelerate dramatically over the first 20 yards, hold at top speed over the next 60 yards, and decelerate the final 20 yards stopping on the 100 yard mark. One of the toughest aspects of this workout is you only rest no more than 30 seconds before reversing your direction and covering the 100 yards the other way.
>Practice dribbling at a goal with a powerful shot at the end.

Sunday, August 10 (Day 29 of 31)
On a Football field: Run a 300 yard sprint with turns: 10 and back, 20 and back, 30 and back, 40 and back, 50 and back. Run at top speed. Run 3 times with 2:30 minute rest between each 300 yard run.
>With the ball use various moves and turns. Do moves at top speed turning frequently in one minute time frames. Do three one minute rounds with 90 seconds rest between rounds.

Monday, August 11 (Day 30 of 31) Play soccer. Organize 11 v 11 match and play at good speed for 90 minutes.

Tuesday, August 12 (Day 31 of 31) Light run. Light sprints. Light ball work. Prepare for Sunday check-in and Monday training.

Wednesday, August 13th:
10:00am-1:30pm: Move into dorms/Lunch on your own
1:30pm: Men: Meeting in Mabee: Training Gear. Make sure to bring check for $250(first year student) and $230 (returning players). Make check out to WJC Soccer.
3:15pm: Women: Meeting in Mabee: Training Gear. Make sure to bring check for $250 (first year student) and $230 (returning players). Make check out to WJC Soccer.
4:30pm: NEW male & female players: Sickle Cell Testing at Mabee Center
6:00pm: Men & Women: Compliance Meeting at White Science
7:30pm: Men & Women: iPad Pickup at Curry


Thursday, August 14th:
8:00am Men & Women; Breakfast in cafeteria
9:30am: Men & Women; Impact/Concussion Testing at Marsten
11:30am: Men & Women; Lunch in cafeteria
1:00pm: Captains' Time
5:30pm: Men & Women: Physicals ($20 necessary for physical) at Mabee Center.


Friday, August 15th: First Official Day of Practice


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