Summer Conditioning 09

Here is the your conditioning program for the next three weeks. I suggest you find a partner to do it with so you have more motivation and more fun. I realize that this post does not show up very well, but it does give you a general overview of what I am thinking. Please post me a message to this blog or email me at templarsoccer@yahoo.com and I will send you a Word version that you will be able to print off for yourself. Please do this so you don't waste all the pain you went through at SUU. Plus if you do this you will have a good aerobic conditioning base to build on when team conditioning starts on the 13th. Good luck!

Individual Conditioning 09

		Monday		Tuesday		Wednesday	Thursday	Friday	Saturday
Week 1		Juggle/Stretch 3 Mile Run Stretch		Juggle/Stretch Agility (1,2,7) Dribbling (1v1)		Juggle/Stretch 3 Mile Run Stretch	Juggle/Stretch Agility (3,4,8) Passing(1v1)	Juggle/Stretch 3 Mile Run Stretch	Pick up games/3v3
Week 2		Juggle/Stretch 3 Mile Run Stretch		Juggle/Stretch Agility (5,6,9) Dribbling (1v1)		Juggle/Stretch 12 minute run (Timed) Stretch	Juggle/Stretch Agility (1,2,7) Passing (1v1)	Juggle/Stretch 3 Mile Run Stretch	Pick up games/3v3
Week 3		Juggle/Stretch 3 Mile Run Stretch		Juggle/Stretch Agility (3,4,8) Dribbling(1v1)		Juggle/Stretch 3 Mile Run Stretch	Juggle/Stretch Agility (5,6,9) Passing(1v1)	Juggle/Stretch 3 Mile Run Stretch	Pick up games/3v3

Personal Stats (I know this grid looks crazy, but I'm sure you can make one that will work so that you can keep track of your progress)

		Monday		Tuesday		Wednesday	Thursday	Friday	Saturday
Week 1
Week 2
Week 3

Explanation

3 Mile Run:

• Chart out a three mile course. You should be able to complete three miles in 30 minutes.
  

12 Minute Test:

• Set up a rectangular grid 110 yard long x 70 yards wide. Record how many laps you can run in 12 minutes.
  

Juggling: (Use both feet)

• Personal Best – See how many times you can juggle the ball. Focus on using your feet more than your thighs.
  
• Foot, foot, thigh, thigh, head – Do this rotation at least 15 times before quitting. How many times can you do this rotation in a row?
  
• Partner Juggling – 20 in a row with your partner, no restrictions. 10 in a row passing back and forth with your partner. Each time one of you touches it, it is one (even if one of you juggles 15 individually).
  

Dribbling: (Use both feet)

• 5 x 2 minute sessions of five moves. Toss the ball in the air trap it and do five different moves then repeat for 2 minutes. Do five sets of this. Do this at your top speed!
  
• Cone dribbling – Set out five cones/objects 15 yards apart. Do a different move at each cone. At the end cone do a Cruyff (using the inside of your foot push the ball behind you and turn), speed dribble back to the starting cone.
  
• 1v1 – With you partner set two objects out about 3 feet apart. Score by dribbling through the cones or making a pass on the ground through the cones, you choose. PLAY TO WIN!!
  

Passing: (Use both feet)

• 10 yard passing – Pass back and forth with a partner or at a wall, using both feet. Focus on perfect technique (snap at the knee), accuracy, and perfect trapping.
  
• 30 yard passing – Pass back and forth on the ground and in the air. Focus on hitting the bottom of the ball and lifting it to your partner. Anticipate where the ball is going to land and trap the ball out of the air using the appropriate body part. NO HANDS!!!
  
• Trap and pass off the dribble – Set two objects 50 yards apart and another object in the middle of the those two. Partner with the ball starts at the center object and passes the ball in the air to the other partner (You may practice your throw in technique if that helps you get it right to your partner better). After you pass the ball back pedal back to your object. Trapper traps the ball OUT OF THE AIR and speed dribbles to the center cone and then passes the ball with the appropriate pace back to the partner that started with the ball. Do 3 sets of 10 each.
  

Agility:

Exercise 1:

Stand facing the cone, then rotate and sprint at a right angle to the other cone 15 yards away; repeat exercise 5 times each direction.

Exercise 2:

Same as exercise 1 except instead of tuning to sprint to the other cone you must remain looking forward, hence you will be sprinting sideways.

Exercise 3:

Sprint forward 10 yards then cut sharply

To change direction; go through grid as

Quick as possible with out rounding any

Corners; also alternate the side of the grid

You start on. Do this 5 times from each side.

Exercise 4:

Using the grid from exercise 3, sprint forward, then cut sharply to change direction but now you must move laterally across the grid making sure not to cross you feet, then sprint forward again; you should be facing the same direction through out the exercise. Repeat 10 times.

Exercise 5:

In this exercise you are simply sliding

Laterally form cone to cone; this should

be done in an explosive manner. Repeat

10 times.

Exercise 6:

Using the grid from exercise 5, jump as high as you can over the cone then sprint to the next cone; go through the grid 10 times.

Exercise 7: Wagon Wheel

Start on cone A and sprint around the circle clockwise, sprinting into the middle cone each time before moving on to the next. 1:1 rest. Same routine counter clockwise. 2 times each way.

5 yrds 5 yrds

Exercise 8: T Test

From cone A, sprint forward to cone B and touch the base of it with your right hand. Facing forward and not crossing your feet, shuffle left to cone C and touch its base with your left hand. Shuffle 10 meters to cone D and touch its base with your right hand. Shuffle back to cone B and touch it with your left hand. Run backward as quickly as possible past cone A. The test score is the best time of 3 trials

Exercise 9: Diagonals

Follow the diagram. Sprint hard and cut hard. 3 times.

16 yrds

10 yrds

Start

There are still a few bugs with this post that I need to work out, but I do have a Word version. Post a message on this blog and I will email you the Word version so you will have the pictures and be able to print one off for yourself.

Good luck! See you Monday the 13th at the High School track at 9:00 a.m.