Hello again ladies! I have some exciting news for you as well as a copy of our Winter/Spring Conditioning Program.
First the exciting news: Tish Larsen has taken over as Ephraim City's rec director and she has some fantastic ideas that will help our program immensely. She will be coordinating a 5v5 women's soccer league this spring. It will cost each team $100 to register. You can have 7-8 player on each team, so it will cost each individual around 12 -15 dollars. The games will most likely be played on Monday nights under the lights at the Ephraim City softball fields.
This is a incredible opportunity to get more touches on the ball in the spring. I have heard many of you complaining that there is no soccer in the spring. Well here is your opportunity to play in an organized league. It should be very fun and very beneficial to your personal improvement. In my opinion 5v5 is one of the greatest games you can play because it gives you way more touches on the ball than you can get playing 11 v 11, but it still incorporates the tactics of pressure, cover, balance and width, depth, and support.
If you choose to let this opportunity pass you by it will be shame. If you want our team to have the ability to compete with teams like Morgan you have to take advantage of every opportunity to play through out the year. It is your sole responsibility as an individual to make yourself better. No matter what sport you participate in your coaches can only demonstrate to you the correct way to perform the skills involved in that sport and logic behind specific tactics; we can not make you do it. Expect yourself to do everything you can to increase your abilities and thus better your team.
With that said here is the individual winter/spring conditioning program for 2010. Good luck! If you have any questions, please contact me. Home : 835-4224 Email: templarsoccer@yahoo.com.
Winter 2009-2010 Individual Work out Program
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
Week 1 | Dynamic Warm Up 3 Mile Run Juggle Static Stretch | Dynamic Stretch Juggle Agility (1,2,7) Dribbling (1v1) | Dynamic Warm Up 3 Mile Run Juggle Static Stretch | Dynamic Stretch Juggle Agility (3,4,8) Dribbling (1v1) | Dynamic Warm Up 3 Mile Run Juggle Static Stretch | Pick up games/1v1, 2v2,3v3. 5v5 |
Week 2 | Dynamic Warm Up 3 Mile Run Juggle Static Stretch | Dynamic Stretch Juggle Agility (5,6,9) Dribbling (1v1) | Dynamic Warm Up 3 Mile Run Juggle Static Stretch | Dynamic Stretch Juggle Agility (1,2,7) Dribbling (1v1) | Dynamic Warm Up 3 Mile Run Juggle Static Stretch | Pick up games/1v1, 2v2,3v3. 5v5 |
Week 3 | Dynamic Warm Up 3 Mile Run Juggle Static Stretch | Dynamic Stretch Juggle Agility (3,4,8) Dribbling (1v1) | Dynamic Warm Up 3 Mile Run Juggle Static Stretch | Juggle/Stretch Agility (5,6,9) Passing | Dynamic Warm Up 3 Mile Run Juggle Static Stretch | Pick up games/1v1, 2v2,3v3. 5v5 |
Repeat | ||||||
Personal Stats
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
Week 1 | ||||||
Week 2 | ||||||
Week 3 |
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:
- Personal Best – Set 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 leas 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:
- Coerver Drills
- 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 15 yards apart. Do a different move at each cone. At the end cone do a pullback (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:
- 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.
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
Here is the link to the Coerver Drills :
http://www.maconsc.org/UserFiles/File/coeverdrills.pdf
The diagrams of the agility exercises did not show up. If you would like a hard copy of these exercises, email me and I will send you this document in Word format.
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