Springfield High School Boys Soccer

Summer Workouts: Week One

Move of the Week: Stop & Go (https://www.youtube.com/watch?v=-W4CSIntI6E)

Practice this move as much as possible this week so that you feel comfortable using it in a game situation.


Topic of the Week: Positions by Number (http://www.soccerparenting.com/what-in-the-world-is-a-6-u-s-soccers-player-numbering-system-explained/)

Please review this information, it is a great resource for players to learn soccer positions by number because I will be referring to them all season.


Fitness Tip Of the Week: The importance of sleep (http://www.kevinmillertraining.com/get-your-zzzzzzzzzzzs/#more-41)


Week One Workout Schedule:

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week 1 20 min run Speed Workout

·         10- 50 yard sprints

·         5- 100 yard sprints
Body Weight Circuit

Push-ups: 10 reps, 10 sets

Sit-ups: 20 reps, 10 sets

Squats: 50 reps, 4 sets

Lunges (each leg): 25 reps, 4 sets

Tri-cep Dips (use chair or bench): 15 reps, 3 sets
Juggling (300-500 reps)

 

25 min run Agility Workout: each drill 10 times at full speed.

·         Gator Drills

·         3-5-7’s

 

Body Weight Circuit

Push-ups: 10 reps, 10 sets

Sit-ups: 20 reps, 10 sets

Squats: 50 reps, 4 sets

Lunges (each leg): 25 reps, 4 sets

Tri-cep Dips (use chair or bench): 15 reps, 3 sets
Juggling (300-500 reps)

 

35 min run

Body Weight Circuit

Push-ups: 10 reps, 10 sets

Sit-ups: 20 reps, 10 sets

Squats: 50 reps, 4 sets

Lunges (each leg): 25 reps, 4 sets

Tri-cep Dips (use chair or bench): 15 reps, 3 sets
Juggling (300-500 reps)

 

 

Gator Drill

3-5-7’s