LDHS Boy S Soccer Summer Training Program

LDHS Boy’s Soccer – Summer Training Program

1. Conditioning a. Run at least 6 miles per week to keep up your endurance. i. Maintain a good pace. 1. 1 mile – less than 6:30. 2. 2 miles – less than 15:00. 3. 3 miles – less than 24:00. ii. Stretch before and after your run. iii. Drink lots of water and cut back on the cokes. 2. Speed a. Pyramid Sprints – as fast as you can, aka sprint. i. Small: 10yds, 25yds, 50yds, 100yds, 50yds, 25yds, 10yds. 10 seconds rest between each sprint ii. Large: 50yds, 100yds, 150yds, 200yds, 150yds, 100yds, 50yds. 30 seconds rest between each sprint b. Run Hills/Stadium Bleachers – as fast as you can, aka sprint. i. Find a hill with a good incline. It should be at least 25yds in length. Start with 10 sprints up the hill and walk down. Work your way up to 20 sprints while using the walk down the hill as your recovery time. 3. Strength and Balance a. Push-ups – 4 sets of 25 per day. b. Spread leg sit ups – 4 sets of 25 per day. c. Lunges – 2 sets of 100yds per day. d. Bridges (Center/Left/Right) – 3 sets of 1 min each per day. e. Scissor Kicks – 3 sets of 50 per day. f. Lunges; Elbow to Ankle – 3 sets of 15yds per day. 4. Ball Control a. Juggle, using all parts of your body. i. Both Feet 1. R L R L…etc. 2. RR LL RR LL…etc. ii. Thighs, head, and chest traps. b. Dribble using both feet (laces, inside, outside, and soles). i. Insides of both feet. ii. Outside and inside of one foot, then alternate. iii. Use the laces and dribble with speed but, keep the ball close you. iv. Use the soles of your feet and roll the ball. 5. Play as much as possible with people at or above your skill level. Put yourself in situations where you will touch the ball many times. LDHS Boy’s Soccer – Summer Training Program

Monday Tuesday Wednesday Thursday Friday

Stretch Stretch Stretch Stretch Stretch

Run 2 miles or Pyramid, Hill Run 2 miles or Pyramid, Hill Run 2 miles or 30-40mins or Bleacher 30-40mins or Bleacher 30-40mins Sprints Sprints Stretch Stretch Stretch Stretch Stretch Push-ups, Push-ups, Push-ups, spread leg Push-ups spread leg Push-ups, spread leg sit-ups, lunges, scissor kicks sit-ups, lunges, spread leg sit-ups, lunges, bridges (C/L/R) spread leg bridges, and sit-ups, lunges, bridges, and sit-ups ski-hops bridges, and ski-hops Juggle and ski-hops Dribble Juggle and Juggle and Juggle and Dribble Dribble Juggle and Dribble Stretch Dribble Stretch Stretch Stretch Stretch

This is a very general guide to what you can do to improve your athletic ability over the summer months. Do not do this at 1pm when it’s 100 degrees outside. The best time to work-out is in the morning when it’s still cool. If that is not possible, wait till it cools off in the evening to do your workouts. Saturday and Sunday are your days of rest. Rest and recovery is very important to any sort of training program. The above workout will only take about 1 hour to complete from start to finish.

You could (and should) do this in addition to any other training program you may be involved in. Ex: Falcon Pride is in the morning, get here early and do your running. Go through the Falcon Pride work-out and do the rest of this one later in the afternoon. LDHS Boy’s Soccer – Summer Training Program

Success only comes from hard work.