MB Summer Fitness Program 2015

A. FITNESS REQUIREMENTS FOR PRESEASON TEST

“The life expectancy of a team is about 8 months. Then the next year, it’s a whole new team.” Mike Krzyzewski

This year during preseason we will be implementing the Yo-Yo Intermittent Recovery Test Level 1. The Yo-Yo intermittent recovery (IR) tests evaluates an individual's ability to repeatedly perform intense exercise. The Yo-Yo IR level 1 (Yo-Yo IR1) test focuses on the capacity to carry out intermittent exercise leading to a maximal activation of the aerobic energy system.

Table: Yo-Yo Intermittent Recovery Test Level 1 Norms for Men’s Soccer

(Strict instructions about positioning may seem the antithesis to 's free- flowing, flexible play, but nothing could be further from the truth. "We do a lot of positional work," Guardiola's assistant Tito Vilanova says. "That gives you options and prevents you from making unnecessary effort." Barcelona spend hours perfecting attacking moves, and the majority of their training sessions are conducted in private to prevent opponent's preparing for their attacks.)

B. SUMMER TRAINING PROGRAM IN 4 PARTS

“Winning is about heart, not just legs. But legs are really important.” Lance Armstrong

1) Strength/Agility workouts.

2) Follow monthly calendar for conditioning in May, June, July, and August

3) Play soccer or another sport regularly

4) Technical work with ball regularly

C. 240 SHUTTLE AND COMBO RUN

“Thinking and imagination has a lot to do with winning.” Mike Krzyzewski

240 yard Shuttle

“There is only one ball, just go and clear it.” Roy Keane

Start on one end of a full length soccer field, sprint to opposite end line, turn, sprint back to starting line … rest for designated time and repeat.

(Mourinho's focus on positioning is obvious in the defensive phase of play. He was so confident in his Inter side's understanding that he was happy to go to the last year and completely concede possession to Barcelona.)

Combo Run

“Speed is often confused with insight. When I start running earlier than the others I appear faster. Soccer is simple but it is difficult to play simple.”

Start on goal line of a lined American football field. Sprint to destination line, jog back to start line, turn, sprint to new destination line and repeat without stopping until designated rest …

1) 5 yards 2) 20 yards 3) 10 yards 4) 40 yards 5) 5 yards 6) 30 yards 7) 25 yards 8) 10 yards 9) 20 yards 10) Rest 1 min 11) 20 yards 12) 5 yards 13) 5 yards 14) 25 yards 15) 15 yards 16) 40 yards 17) 40 yards 18) 15 yards 19) 10 yards 20) 30 yards 21) Rest 1 min 22) 20 yards 23) 40 yards 24) 10 yards 25) 10 yards 26) 30 yards 27) 20 yards 28) 30 yards 29) 15 yards 30) 5 yards 31) 40 yards 32) Completed one set

D. ESSENTIALS FOR SPEED IMPROVEMENT

“A lifetime of training for just ten seconds. If you don’t try to win you might as well hold the Olympics in someone’s backyard.” Jesse Owens

1) Sprinting must be done year round. If you weight train without working on your sprint speed you will be slower in the fall until your body readjusts to the sprinting motion. It may require as long as one month for your body to adapt to sprinting at 100%. 2) Effort must be 100%. Explosive speed comes from sprints of 10-50 yards, with 100% effort and recovery between sets. 3) Distance runs are for aerobic conditioning. 240’s are for speed endurance. Combo runs are for speed enhancement. 4) While doing combo runs and 240’s focus on stride length, stride frequency, running form, running stance, and an explosive start.

Any questions or if you are having trouble making times call or e-mail:

Head Coach Cummings Cell: 731-499-0881 E-mail: [email protected]

Assistant Coach Stockton Cell: 918-406-2330 E-mail: [email protected]

“In Italy youth coaching is about turning kids into the best possible footballers. In England (USA), it’s about using sport to understand values such as teamwork and sportsmanship. And it’s about having fun. At Milan, they trained exactly the same as the first team did, down to the last detail. At Chelsea, they’d take two laps around the pitch, throw on yellow or blue bibs and off they’d go for a full-pitch scrimmage. Every single day. For English kids football is an extension of school – the ‘fun’ part. For a kid in Italy, this (training) means treating football as a job, something to be taken seriously – enjoyed of course, but in a professional way.” Gianluca Vialli