<p> EAST FORSYTH SOCCER WORKOUT SCHEDULE</p><p>INSTRUCTIONS</p><p> See Spreadsheet – Use to record workout.  2 Days on – 3rd Day Rest  Workout should include 3 Categories. Below are the (3) Categories, and different ideas for each.</p><p>1) CARDIO (Sprint Work/Agility, Endurance)  Alternate – Sprint agility one day, endurance the next.</p><p>Sprint/Agility Exercises  Ladders or cones. Quick footwork exercises 2 step, shuffles, side step, 2 in/2 out, 1 & 2 footed hops  Shuttle Runs (40 yards) – 30 seconds, 45 second rest (x5) Down-Back, Down/Back = 1 set  50 yard sprints – sprint down – jog back (10x)  100 yard sprints – sprint down – jog back (5-10x)  25 yard Square (1 Square = below) Sprint 1 side, jog 3 sides Sprint 2 sides, jog 2 sides Sprint 3 sides, jog 1 side Sprint 4 sides  Suicides (10 yards, 20 yards, 30 yards) (30 seconds, 45 rest) Forward down & back (2-4x) Forward up, backward back (2-4x) Endurance Base Runs  Runs from 15-25 minutes  Each week should increase time.  More concerned with increasing pace. Track – Gauntlet  1/4 mile (1 lap) 90 seconds, 90 seconds rest  1/2 mile (2 laps) 3 minutes 15-30 seconds, same rest  1 mile (4 laps) 7 minutes, same rest  1/2 mile (2 laps) 3 minutes 15-30 seconds, same rest  1/4 mile (1 lap) 90 seconds Stadiums  10 minute up/downs</p><p>2) CORE WORK  Planks 30-60 second reps (progressively increase time for reps) Regular Planks, Side Planks, Forearm/Opposite Foot  Sit-Ups (sets of 50 – choose 3) Crunches, 2feet/6inches, Scissors, Knees to Chest  Push-Ups (10-25 reps) Regular, Flying Push-Ups, Isometric (hands together)  Squats – Feet shoulder width apart, down to parallel & back  Lunges – Step big, knee should not go over toe</p><p>3) BALL WORK  Coervers (30-45 second sets) Foundation (boxing), Out/In, 180s, Pull Across, 1 footed V, 2 footed V, triangle, Cruyff  Juggling (10-15 minutes) Record Best each day  Moves/Turns 20 yards – Cone at 10 yards Shoulder Faint, Scissor, etc… Turns – Inside, Outside, Cruyff </p>