Listed bellow are some runs that can help you achieve top fitness. It is best that you do running, two or three times a week (below running). If you can add jogging 5 days a week, it will only help you. Get a routine together, and make it work all summer. All of the below times have suggested times that is your goal to achieve. Do not get discouraged if you do not meet the times the first few times out. Work hard towards meeting those times as soon as you can.
FARTLEK BEGINNER RUN
Warm-up with a 10 minute jog, and 10 minutes of stretching….DO NOT SKIP THIS AS YOUR BODY WILL BECOME MORE PRONE TO INJURY!!
Start the Fartlek with a 2 minute jog then continue with the following:
1. 1 minute - hard pace (9 minutes)
2 minutes – jog
REPEAT 3 TIMES
2. 30 seconds - hard pace (4.5 minutes)
1 minute – jog
REPEAT 3 TIMES
3. 1 minute – hard pace (6 minutes)
2 minute – jog
REPEAT 2 TIMES
4. 30 seconds – hard pace (3 minutes)
1 minute – jog
REPEAT 2 TIMES
(TOTAL 22.5 minutes)
Cool down with a 5 minute jog, and 10 minutes of stretching.
*KEY POINTS*
- You must stay strictly to your stopwatch times
- No breaks or walking allowed
- Good footwear is essential
- Try to run on grass as much as possible
- WRITE THE TIMES ON A PIECE OF CARD TO TAKE WITH YOU, SO IN YOUR STATE OF
120 YARD TEST
Sprint from 1 end of a soccer field to the other in 20 seconds. You have 1 minute to return to the start. Complete 10 times. You have an additional 15 seconds after the 5th and 8th run.
You may not be able to meet the 20 second goal, however you need to continue even if you do not make the 20 seconds. DO NOT GIVE UP, run all 10!! In time, if you do this 2 to 3 times a week, you will be able to meet the goal of 30 seconds. Once you meet the 20 second time, continue working to make it consistant, and be amazed at how your fitness is improving!
- Sprint the course from start to finish and have your training partner record your time.
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Rest fully and repeat the test for a total of 3 times. Take your quickest time and work to beat it:
2-MILE RUN GOALS
All soccer players need to be able to perform at high levels for extended periods of time. The goal of the 2-Mile Run is to accustom your body to working long periods at high heart rate levels. A good midfielder should be able to cover 6-8 miles per game. Push yourself and run with a friend whenever possible. Obviously anything below the goal times for each week are a benefit and give you an advantage. (please send me your time so we can track your progress)
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Sprint from A to B between the cones deviating 5 meters sideways in the middle of the sprint. Have a training partner start you off and time your sprint between A and B.
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Jog slowly for 10 meters after point B and then back to point A taking 30 seconds to do so.
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As soon as you reach point A, repeat the sprint.
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Complete a total of 10 sprints and have your training partner note down all the times.
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Subtract your fastest time form your slowest time. This is your sprint fatigue. For example, if your slowest sprint was 7.8 seconds and your fastest sprint was 6.9 seconds, your sprint fatigue is 0.9 (7.8 - 6.9).
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Find the average speed of the first three trials and divide it by the average speed of the last three trials. Multiply the result by 100 to find the percentage. For example, your times were: 7.1, 6.9, 6.9, 7.0, 7.2, 7.1, 7.3, 7.3, 7.4, 7.5 The average fo the first 3 sprints is 6.97 and the average of the last 3 sprints is 7.4. Divide 6.97 by 7.4 = 0.94 X 100 = 94%
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Compare final percentage with table below:
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Power Maintenance
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Level
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Category
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%
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1
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Excellent
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+90%
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2
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Good
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85-89%
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3
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Average
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80-84%
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4
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Poor
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Please email me your progress, even if your not happy with it so that we can see where you start, and how you finish. The Above running tests are examples that will be used during tryouts.
Individual Ball Skills (10 minutes) Do each exercise intensely for 45 seconds, rest for 15, then move to the next exercise. Work at the edge of your ability; push yourself to get faster and faster.
1. Inside of foot taps lateral ball movement
2. Roll sole of foot over ball- 3 right/3 left
3. Combine #1 and #2 tap-tap-roll/tap-tap-roll (develop a rhythm!)
4. Inside-outside cut ball across body with inside and take away with outside
5. Inside-inside letter L
6. Sole-outside same as #4 but use sole to roll ball across body
7. Sole-inside same as #6 but use sole to roll ball across body
8. Cryuff Move cut ball behind plant leg to change direction
9. Sir Stanley Matthews Touch ball to inside-spring to outside with outside of same foot
10. Matthews Fake Touch to inside-step over ball-take to other side with outside of other foot
Ball Control (10 minutes)
1. Jog while dribbling ball, changing direction and speed. Use a confined area so many changes are necessary. (1 minute)
2. Head juggling (1 minute)
3. Throw ball up, jump to receive and stop the ball with your head, settle it to your feet, and move off quickly. Repeat. (1 minute) 4. Thigh juggling (1 minute)
5. Throw ball up, jump to receive and stop the ball with your chest, settle it to your feet, and move off quickly. Repeat. (1 minute)
6. Starting in a sitting position, throw the ball up, get up and stop the ball before it hits the ground, settle it to your feet, and move off quickly. Repeat using head, chest, thighs, and both feet in that order to trap the ball. (2 minutes)
7. Combined juggling using 12 parts of the body: shoulders, chest, thighs, outside, inside, and instep of both feet. (2 minutes)
8. Juggle using only the instep (laces) and keep the ball below your waist. (1 minute)
Flexibility and Strength (7 minutes)
60 jumps- Two foot jumping forward and backward over the ball 15
“figure 8s”- Standing position with legs spread and knees straight, roll the ball in a “figure 8” pattern with your hands around your legs.
60 jumps- Two foot jumping side to side over the ball.
15 roll-arounds- Sitting position with legs extended, roll the ball with your hands around the soles of your feet and then around your back.
30 sit-ups- Knees bent, ball between knees, hands on the head. Chest to ball.
30 sit-lifts- Touch the ball on the ground over your head and back up and touch your toes.
60 touch and jumps- Start in a standing position with the ball in your hands, touch the ball on the ground. and then vigorously extend jumping high with the ball over your head.
30 push-ups
Endurance and Speed (7 minutes) Set a marker out about 25 yards from a starting point:
Sprint dribble to marker
Sprint backwards to starting point
Sprint to ball
Collect ball and sprint dribble back to starting point
Rest by walking for 30 seconds.
Set ball on the ground to your left and set a marker out to your right about 10 yards.
Move 10 times from side to side, using the slide method of moving, without crossing your legs.
Rest by walking for 30 seconds.
From the starting point:
Pass the ball to the 25 yard marker
Sprint to the ball Collect the ball and return to the starting line
Make three passes
Rest by walking for 30 seconds.
Dribble in a “figure 8”, use just the inside of both feet for 10 “8s”, and then use the outside of both feet for 10 more. The markers you dribble around should be 10-15 yards apart. As you dribble around one marker, accelerate to the other as if you were beating an opponent.
Wall-passing. Make a line 4 yards from a wall. Pass against wall; wait for the ball to return over the line.
Count consecutive number of passes in 1 minute. Stay on your toes and play one-touch when possible. (Total of 45 touches/minute is good) Do three one-minute series.
