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:

Players who can make it to the workouts on Tuesdays and Thursdays should follow this schedule. I will run the speed, agility and body weight workouts.

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

Body Weight Circuit

Juggling

SSG

25 min run Agility Workout

Body Weight Circuit

Juggling

SSG

35 min run

Body Weight Circuit

Juggling

 

Players who can’t make it to the workouts on Tuesdays and Thursdays should follow this 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