WEEK OF 22-28 AUG 2016
WEEK OF 22-28 AUG 2016 PROGRAM
AGE
U8-U12
PHYSICAL 200 Situps 100 Squats 20 x 25 yard sprints 20 x 25 back-pedal sprints 200 Jumping Jacks
SELECT
SELECT +
U13+
200 Situps 100 Squats 20 x 10 yd sprint/10shuffle/10 backpedal 200 Jumping Jacks
ALL
6 x 400m 300 Situps 150 Squats 25 x 10yd sprint/10 shuffle/10 backpedal 250 Jumping Jacks 50 Leg-Lifts
U12
6 x 400m 300 Situps 250 Squats 25 x 10yd sprint/10 shuffle/10 backpedal 500 Jump Rope 50 Leg-Lifts
PREMIER
U14
6 x 400m 300 Situps 250 Squats 40 x 25 yard sprints 40 x 25 back-pedal sprints 1000 Jump Rope 150 Leg-Lifts
U8-U12
200 Situps 100 Pushups 200 PowerJumps 200 Squats 20 min Wall Sits
U13+
600 Situps 200 Pushups 400 PowerJumps 400 Squats 30 min Wall Sits
KEEPERS
TECHNICAL 500 Toe Taps 500 Toe Drags 50 Sit-up/Speed Dribble 800 Juggles 50 Two-Foot Pop Up Juggles 100 Outside-Inside Changeover (both feet) 100 Outisde-Inside Changeover (1 foot) 250 SCISSORS LEFT, GO RIGHT 250 SCISSORS RIGHT, GO LEFT 500 Toe Taps 500 Toe Drags 50 Sit-up/Speed Dribble 800 Juggles 50 Two-Foot Pop Up Juggles 100 Outside-Inside Changeover (both feet) 100 Outisde-Inside Changeover (1 foot) 250 SCISSORS LEFT, GO RIGHT 250 SCISSORS RIGHT, GO LEFT 750 Toe Taps 750 Toe Drags 50 Sit-up/Speed Dribble 1200 Juggles 50 Two-Foot Pop Up Juggles 150 Outside-Inside Changeover (both feet) 150 Outisde-Inside Changeover (1 foot) 250 Running Cruyff LEFT 250 Running Cruyff RIGHT 50 Diagonal Cone Dribble w/Resistance 500 Toe Roll-Toe Drag Patterns (5yds) 50 Sit-up/Speed Dribble 1500 Juggles 150 Outside-Inside Changeover (both feet) 150 Outisde-Inside Changeover (1 foot) 250 2xScissors, Escape R, Running Cruyff R 250 2xScissors, Escape L, Running Cruyff L 500 2v1 Wall Passes R: Dribble parallel, hit target 500 2v1 Wall Passes L: Dribble parallel, hit target 200 Diagonal Cone Dribble w/Resistance 500 Toe Roll-Toe Drag Patterns (5yds) 50 Sit-up/Speed Dribble 2500 Juggles 150 Outside-Inside Changeover (both feet) 150 Outisde-Inside Changeover (1 foot) 250 2xScissors, Escape R, Running Cruyff R 250 2xScissors, Escape L, Running Cruyff L 500 2v1 Wall Passes R: Dribble parallel, hit target 500 2v1 Wall Passes L: Dribble parallel, hit target 200 Diagonal Cone Dribble w/Resistance 400 Volley-Wall Catch Stationary Ball: 200 collapse dives L 200 collaps dives R 100 Scoop dives 1000 Keeper Juggles 400 Volley-Wall Catches Stationary Ball: 300 Collapse dives L 300 Collapse dives R 300 Scoop dives 2000 Keeper Juggles
TACTICAL
OTHER
Watch ½ of a match from MLS, EPL, La Liga or Bundesliga
10 Games of Chess
Watch ½ of a match from EPL, La Liga or Bundesliga
10 Games of Chess (record results)
Watch 2 matches from EPL, La Liga or Bundesliga Write down 3 things you think they did well, technically, tactically or physically per game
10 Games of Chess (record results)
Watch 3 matches from La Liga or Bundesliga Write down 3 things you think they did well, technically, tactically or physically per match Write down 3 things you think they did not do well technically, tactically or physically per match
15 games of chess Submit results Noting Who you played and W/L
Watch a Youtube highlite film on Oliver Kahn Manuel Neuer Peter Schmeichel Courtois Ter Stegen
Snap Focus 100 Reps of Zone1 to Zone 5 100 Reps of Zone 3 to Zone 5 500 Forearm Blasts
DATE
ACTIVITY
REPS
SIGNATURE:
TOTAL
AGE
U8-U12
PHYSICAL 200 Situps 100 Squats 20 x 25 yard sprints 20 x 25 back-pedal sprints 200 Jumping Jacks
SELECT
SELECT +
U13+
200 Situps 100 Squats 20 x 10 yd sprint/10shuffle/10 backpedal 200 Jumping Jacks
ALL
6 x 400m 300 Situps 150 Squats 25 x 10yd sprint/10 shuffle/10 backpedal 250 Jumping Jacks 50 Leg-Lifts
U12
6 x 400m 300 Situps 250 Squats 25 x 10yd sprint/10 shuffle/10 backpedal 500 Jump Rope 50 Leg-Lifts
PREMIER
U14
6 x 400m 300 Situps 250 Squats 40 x 25 yard sprints 40 x 25 back-pedal sprints 1000 Jump Rope 150 Leg-Lifts
U8-U12
200 Situps 100 Pushups 200 PowerJumps 200 Squats 20 min Wall Sits
U13+
600 Situps 200 Pushups 400 PowerJumps 400 Squats 30 min Wall Sits
KEEPERS
TECHNICAL 500 Toe Taps 500 Toe Drags 50 Sit-up/Speed Dribble 800 Juggles 50 Two-Foot Pop Up Juggles 100 Outside-Inside Changeover (both feet) 100 Outisde-Inside Changeover (1 foot) 250 SCISSORS LEFT, GO RIGHT 250 SCISSORS RIGHT, GO LEFT 500 Toe Taps 500 Toe Drags 50 Sit-up/Speed Dribble 800 Juggles 50 Two-Foot Pop Up Juggles 100 Outside-Inside Changeover (both feet) 100 Outisde-Inside Changeover (1 foot) 250 SCISSORS LEFT, GO RIGHT 250 SCISSORS RIGHT, GO LEFT 750 Toe Taps 750 Toe Drags 50 Sit-up/Speed Dribble 1200 Juggles 50 Two-Foot Pop Up Juggles 150 Outside-Inside Changeover (both feet) 150 Outisde-Inside Changeover (1 foot) 250 Running Cruyff LEFT 250 Running Cruyff RIGHT 50 Diagonal Cone Dribble w/Resistance 500 Toe Roll-Toe Drag Patterns (5yds) 50 Sit-up/Speed Dribble 1500 Juggles 150 Outside-Inside Changeover (both feet) 150 Outisde-Inside Changeover (1 foot) 250 2xScissors, Escape R, Running Cruyff R 250 2xScissors, Escape L, Running Cruyff L 500 2v1 Wall Passes R: Dribble parallel, hit target 500 2v1 Wall Passes L: Dribble parallel, hit target 200 Diagonal Cone Dribble w/Resistance 500 Toe Roll-Toe Drag Patterns (5yds) 50 Sit-up/Speed Dribble 2500 Juggles 150 Outside-Inside Changeover (both feet) 150 Outisde-Inside Changeover (1 foot) 250 2xScissors, Escape R, Running Cruyff R 250 2xScissors, Escape L, Running Cruyff L 500 2v1 Wall Passes R: Dribble parallel, hit target 500 2v1 Wall Passes L: Dribble parallel, hit target 200 Diagonal Cone Dribble w/Resistance 400 Volley-Wall Catch Stationary Ball: 200 collapse dives L 200 collaps dives R 100 Scoop dives 1000 Keeper Juggles 400 Volley-Wall Catches Stationary Ball: 300 Collapse dives L 300 Collapse dives R 300 Scoop dives 2000 Keeper Juggles
TACTICAL
OTHER
Watch ½ of a match from MLS, EPL, La Liga or Bundesliga
10 Games of Chess
Watch ½ of a match from EPL, La Liga or Bundesliga
10 Games of Chess (record results)
Watch 2 matches from EPL, La Liga or Bundesliga Write down 3 things you think they did well, technically, tactically or physically per game
10 Games of Chess (record results)
Watch 3 matches from La Liga or Bundesliga Write down 3 things you think they did well, technically, tactically or physically per match Write down 3 things you think they did not do well technically, tactically or physically per match
15 games of chess Submit results Noting Who you played and W/L
Watch a Youtube highlite film on Oliver Kahn Manuel Neuer Peter Schmeichel Courtois Ter Stegen
Snap Focus 100 Reps of Zone1 to Zone 5 100 Reps of Zone 3 to Zone 5 500 Forearm Blasts
DATE
ACTIVITY
REPS
SIGNATURE:
TOTAL
