Summer Conditioning Packet
2016 Whittier Boys Soccer Summer Conditioning Program In this packet you will find various ways to get your body in shape for the upcoming soccer season. Being in shape is an important factor to becoming a better soccer player. When you are in shape, you make better decisions on the field and tend to be more alert. The average soccer player runs about five to eight miles in one single game. So being in shape and having endurance is very important. This conditioning program will get you ready to be in the best shape possible going into the upcoming season. We have put together different exercises and runs for you to do throughout the summer. If you stick to the program, we guarantee you will be in great shape and put yourself in a position to earn more playing time as well as put our team in a better position to contend against other teams based solely on our level of fitness conditioning. This program is NOT mandatory. It is totally your decision whether you’d like to follow it or not. The conditioning schedule is set up for you to do certain things on specific days. Off days are rest days and crosstraining days are days that you can decide what exercises and runs you’d like to do. These cross-training days do not have to be soccer related. Here is an example of what a day will look like: June 22 Agility #1 Plyo #1 If you flip through the packet, you will find a page labeled “Agility Workouts”. On June 22nd, you will perform Agility workout #1. Once you have completed the agility workout, you will find the page marked “Plyometrics” and complete plyo workout #1. Being in the best shape possible at the start of the season is very important. We understand that this program is very difficult and not all activities will be completed to 100%. Do not let this discourage you. Work hard to your max ability and do not overdo it. Your goal should be to finish each drill or exercise by the end of the summer and end of the program. We are not expecting you to start on day one and accomplish the workouts with ease. You are supposed to work HARD! Listen to your body and set goals for yourself. If you can’t finish an exercise but gave it your all, then that’s all we are asking you to do. Keep track of your progress and if you are seeing results, we will see results. The Whittier Tech Athletic Department also has a summer conditioning program that runs on Mondays, Tuesdays, and Thursdays throughout the summer from 6:00-7:30 PM and meets on the track. If you choose to attend, please arrive early and be ready to start at 6 sharp. We hope you enjoy your summer and look forward to seeing you at Whittier Tech on the 25th of August for our first practice and a timed 1.25-mile run. Please remember that none of this conditioning is mandatory, but the days you take off could be days that other players are training hard to become the best they can be. This difficult program will prepare you mentally and physically for the upcoming season. If you have any questions or concerns please email either coach or check the 8 to 18 website for more information. Thank you, Jason Skinner Max Beauregard Varsity Boys Soccer Coach JV Boys Soccer Coach Whittier Tech Whittier Tech [email protected] [email protected] http://ma.8to18.com/whittiertech/activities/soccer/b
Sunday
26
19
12
5
Sprint Agility #2 Core
LAST DAY OF SCHOOL
Monday
27
20
13
6
KEYS TO TRAINING
OFF
28
21
14
7
Technical #1 Plyo #2
Agility #1 Plyo #1
29
22
15
8
1
Fartlek #1 Hill
Technical #1 Core
Thursday
30
23
16
9
2
Friday
OFF
July 1
24
17
10
3
3 mile run
OFF
25
18
11
4
July 2
Saturday
Hydration It’s hot and you will be sweating and working hard. Drink plenty of water! Electrolyte drinks like Gatorade and Powerade replace important salts that you lose in your sweat too!
2 mile run Time:
Nutrition Make sure you are eating enough and the right kinds of food! Fruits, veggies, protein, complex carbs (bread, pasta, rice, potatoes). Lay off the fast food and junk food!!!!
Wednesday
Don’t forget to warm up! Jog, stretch, jumping jacks, dynamic stretching (butt kicks, high knees, skips, etc.) Get plenty of sleep! If you aren’t getting enough, good sleep at night, you will feel fatigued, you won’t work as hard and your workouts will not be as effective!
45 min run
30 minute run
Tuesday
June 2016
Sunday
24
17
10
3
20 min run Technical #2
45 min cardio – your choice Agility #1
Fartlek #2 Technical #1
OFF
Monday
25
18
11
4
KEYS TO TRAINING
2 mile run Time:
OFF
OFF
OFF
26
19
12
5
Fartlek #3 Agility #3
Fartlek #3 Technical #1 27
20
13
6
45 min cardio – your choice
Core
OFF
OFF
Thursday
28
21
14
7
Friday
OFF
29
22
15
8
1
3 mile run
OFF
Cross-Training – Your Choice Agility #1
30 min run Sprint #1
3 mile run
Saturday
Hydration It’s hot and you will be sweating and working hard. Drink plenty of water! Electrolyte drinks like Gatorade and Powerade replace important salts that you lose in your sweat too!
4 mile run Plyo #1
30 min run Plyo #2
Technical #2 Sprint #1
OFF
Nutrition Make sure you are eating enough and the right kinds of food! Fruits, veggies, protein, complex carbs (bread, pasta, rice, potatoes). Lay off the fast food and junk food!!!!
Cross-Training – Your choice!
Fartlek #3 Hill
Wednesday
Don’t forget to warm up! Jog, stretch, jumping jacks, dynamic stretching (butt kicks, high knees, skips, etc.) Get plenty of sleep! If you aren’t getting enough, good sleep at night, you will feel fatigued, you won’t work as hard and your workouts will not be as effective!
Sprint #1 Core
Sprint #2 Hill
20 min run Core
Sprint #2 Agility #1 Core
Tuesday
30
23
16
9
2
July 2016
28
20 min run Technical #2
45 min cardio – your choice Agility #1
Plyo #2 Technical #2
Fartlek #2 Technical #1
Monday
29
22
15
8
1
KEYS TO TRAINING
21
14
7
July 31
Sunday
2 mile run Time:
OFF
OFF
OFF
30
23
16
9
2
Fartlek #3 Agility #3
Fartlek #3 Technical #1
Farlek #3 Hill
31
24
17
10
3
18
11
4
Friday
26
19
12
5
OFF
30 min run Sprint #1
45 min cardio – Your Choice Agility #1
Saturday
Hydration It’s hot and you will be sweating and working hard. Drink plenty of water! Electrolyte drinks like Gatorade and Powerade replace important salts that you lose in your sweat too!
3 mile run Plyo #1
Technical #2 Sprint #1
30 min run Plyo #2
25 First day of practice Timed 1.25 mile run
Core
OFF
OFF
Thursday
Nutrition Make sure you are eating enough and the right kinds of food! Fruits, veggies, protein, complex carbs (bread, pasta, rice, potatoes). Lay off the fast food and junk food!!!!
Cross-Training – Your choice!
Wednesday
Don’t forget to warm up! Jog, stretch, jumping jacks, dynamic stretching (butt kicks, high knees, skips, etc.) Get plenty of sleep! If you aren’t getting enough, good sleep at night, you will feel fatigued, you won’t work as hard and your workouts will not be as effective!
Sprint #1 Core
Sprint #2 Hill
Sprint #2 Agility #3 Core
20 min run Core
Tuesday
27
20
13
6
August 2016
Sunday
26
19
12
5
Sprint Agility #2 Core
LAST DAY OF SCHOOL
Monday
27
20
13
6
KEYS TO TRAINING
OFF
28
21
14
7
Technical #1 Plyo #2
Agility #1 Plyo #1
29
22
15
8
1
Fartlek #1 Hill
Technical #1 Core
Thursday
30
23
16
9
2
Friday
OFF
July 1
24
17
10
3
3 mile run
OFF
25
18
11
4
July 2
Saturday
Hydration It’s hot and you will be sweating and working hard. Drink plenty of water! Electrolyte drinks like Gatorade and Powerade replace important salts that you lose in your sweat too!
2 mile run Time:
Nutrition Make sure you are eating enough and the right kinds of food! Fruits, veggies, protein, complex carbs (bread, pasta, rice, potatoes). Lay off the fast food and junk food!!!!
Wednesday
Don’t forget to warm up! Jog, stretch, jumping jacks, dynamic stretching (butt kicks, high knees, skips, etc.) Get plenty of sleep! If you aren’t getting enough, good sleep at night, you will feel fatigued, you won’t work as hard and your workouts will not be as effective!
45 min run
30 minute run
Tuesday
June 2016
Sunday
24
17
10
3
20 min run Technical #2
45 min cardio – your choice Agility #1
Fartlek #2 Technical #1
OFF
Monday
25
18
11
4
KEYS TO TRAINING
2 mile run Time:
OFF
OFF
OFF
26
19
12
5
Fartlek #3 Agility #3
Fartlek #3 Technical #1 27
20
13
6
45 min cardio – your choice
Core
OFF
OFF
Thursday
28
21
14
7
Friday
OFF
29
22
15
8
1
3 mile run
OFF
Cross-Training – Your Choice Agility #1
30 min run Sprint #1
3 mile run
Saturday
Hydration It’s hot and you will be sweating and working hard. Drink plenty of water! Electrolyte drinks like Gatorade and Powerade replace important salts that you lose in your sweat too!
4 mile run Plyo #1
30 min run Plyo #2
Technical #2 Sprint #1
OFF
Nutrition Make sure you are eating enough and the right kinds of food! Fruits, veggies, protein, complex carbs (bread, pasta, rice, potatoes). Lay off the fast food and junk food!!!!
Cross-Training – Your choice!
Fartlek #3 Hill
Wednesday
Don’t forget to warm up! Jog, stretch, jumping jacks, dynamic stretching (butt kicks, high knees, skips, etc.) Get plenty of sleep! If you aren’t getting enough, good sleep at night, you will feel fatigued, you won’t work as hard and your workouts will not be as effective!
Sprint #1 Core
Sprint #2 Hill
20 min run Core
Sprint #2 Agility #1 Core
Tuesday
30
23
16
9
2
July 2016
28
20 min run Technical #2
45 min cardio – your choice Agility #1
Plyo #2 Technical #2
Fartlek #2 Technical #1
Monday
29
22
15
8
1
KEYS TO TRAINING
21
14
7
July 31
Sunday
2 mile run Time:
OFF
OFF
OFF
30
23
16
9
2
Fartlek #3 Agility #3
Fartlek #3 Technical #1
Farlek #3 Hill
31
24
17
10
3
18
11
4
Friday
26
19
12
5
OFF
30 min run Sprint #1
45 min cardio – Your Choice Agility #1
Saturday
Hydration It’s hot and you will be sweating and working hard. Drink plenty of water! Electrolyte drinks like Gatorade and Powerade replace important salts that you lose in your sweat too!
3 mile run Plyo #1
Technical #2 Sprint #1
30 min run Plyo #2
25 First day of practice Timed 1.25 mile run
Core
OFF
OFF
Thursday
Nutrition Make sure you are eating enough and the right kinds of food! Fruits, veggies, protein, complex carbs (bread, pasta, rice, potatoes). Lay off the fast food and junk food!!!!
Cross-Training – Your choice!
Wednesday
Don’t forget to warm up! Jog, stretch, jumping jacks, dynamic stretching (butt kicks, high knees, skips, etc.) Get plenty of sleep! If you aren’t getting enough, good sleep at night, you will feel fatigued, you won’t work as hard and your workouts will not be as effective!
Sprint #1 Core
Sprint #2 Hill
Sprint #2 Agility #3 Core
20 min run Core
Tuesday
27
20
13
6
August 2016
