2008 Summer Workout Schedule

 

Note: This workout plan is meant to get you prepared for the start of the soccer season.  The key to soccer is FITNESS, so this workout schedule is meant to increase your endurance level, speed, and agility.  Most of the things can be done near or in your homes.  All you’ll need is a soccer ball and running shoes.  However, there are some times when you need to get to a field.

(Invest in a stop watch with a beeper-ie wristwatch)

In the first week of tryouts, you will be expected to run a mile in 6-8 minutes and two miles in 12-15 minutes.  Therefore, do not think you can put this off until the last minute and assume you will be able to do it.  The workout schedule is a progressive program, intensifying as the summer passes so if you miss a couple of days make it up, because the weeks after will be a lot harder on you.  It is encouraged that you do these workouts with teammates and/or friends because they will push you more and motivate you.  Do not forget to touch a soccer ball over the summer.  Pick up games are the best way to improve your skill!   (Check website for kick-it days)

Safety: Remember to drink plenty of water and eat healthy(Atlas ideas).  Check you urine to make sure properly hydrated.  Lighter the better.  Looks like apple juice or tea then you need fluids.  Also, with while working out make sure you are going to the bathroom at least every hour urinating and about once every two days with bowel movements.

 

THIS WORKOUT MAY BE SUPPLEMENTED WITH SUMMER C.O.R.E. WEIGHT TRAINING WITH COACH DOHERTY (415) 290-4907 $100 camp fee.

 

Week 1: Getting Started

 

Mon:    June 16th, 2008:

·         Jog @ 50% for 15 mins.

·         Rest 3 mins.

·         7 pushups/30 crunches, 12 pushups/35 crunches, 17 pushups/40 crunches.

o       Rest 1 min. in between each set.

 

Wed:   June 18th, 2008:

·         Jog @ 50% for 18 mins.

·         Rest 3 mins.

·         3 sets of 10 calf raises (Use a curb outside your house.  Put both feet on curb but have about 2/3’s of your feet hang off the edge so just the balls of your feet are actually on the curb.  Lift up with the balls of your feet; you should feel it in your calf muscle).  Rest 30 seconds in between each set.

·         2 sets of 30 second toe taps (Use a soccer ball and with each foot, touch the ball with your toe while alternating feet.  So right, left, right, left…).  Do one set for 30 seconds at 60% then rest for 45 seconds and repeat it.

·         25 squats (Have legs at shoulder width apart and bend knees slightly.  Have arms at a 90 degree angle and squat down like you’re trying to sit on a chair while keeping your upper body straight). Can be done in front of a mirror to keep you honest.

 

 

 

Fri:       June 20th, 2008:

·         Jog @ 50% for 21 mins.

·         Rest 3 mins.

·         10 pushups/40 crunches, 15 pushups/45 crunches, 20 pushups/50 crunches.

o       Rest 1 min. in between each set.

 

 

Week 2: Adding On

 

Mon:    June 23rd, 2008:

·         5 min warmup jog/stretch.

·         Run @ 75% for 6 mins.

·         Rest 3 mins.

·         10 pushups/50 crunches, 15 pushups/50 crunches, 20 pushups/50 crunches.

o       Rest 1 min. in between each set.

 

Wed:   June 25th, 2008:

·         5 min warmup jog/stretch.

·         Run @75% for 9 mins.

·         Rest 3 mins.

·         2 sets of 20 calf raises.  Rest for 30 seconds in between sets.

·         2 sets of 25 squats.  Rest for 45 seconds in between sets.

 

 

Fri:       June 27th, 2008:

·         5 min warmup jog/stretch.

·         Run @75% for 12 mins.

·         Rest 3 mins.

·         30 second ball jumps (Get a soccer ball and stand on the left side of it with your feet together.  Keeping your feet together, jump over the ball and without stopping jump back over the ball and continue doing this for 30 seconds).  Remember to LIFT YOUR KNEES!

·         After resting for 1 minute, stand behind the ball this time (with your feet together) and proceed to jump over the ball, this time forward-and again without stopping-jump back over the ball and continue this repeating motion for 30 seconds.  GET YOUR KNEES UP!

 

 

Week 3: Take It Up A Notch!

 

Mon:    June 30th, 2008:

·         5 min warmup jog/stretch.

·         Will need to be at a grass field for this.

·         8, twenty yard sprints with 20 second rests in between each sprint.

·         Rest 1 min.

·         6, forty yard sprints with 30 second rests in between each sprint.

·         Rest 3 mins.

·         10 pushups/50 crunches, 15 pushups/50 crunches, 20 pushups/50 crunches, 15 pushups/50 crunches.

o       Rest 1 min. in between each set.

 

Wed:   July 2nd, 2008:

·         5 min warmup jog/stretch.

·         Will need to be at a grass field for this.

·         6, sixty yard sprints with 40 second rests in between each sprint. (60 yds=roughly half of a soccer field).

·         Rest 1 min.

·         3, one hundred yard sprints with one minute of rest in between each sprint. (100 yds=straight part of track; from end of one curve to beginning of next curve).

·         Rest 90 seconds.

·         1, four hundred yard sprint. (400 yds=1 time around track).

·         Rest 3 mins.

·         3 sets of 30 second ball taps.  Rest 45 seconds in between each set.

·         2 sets of 25 squats with 45 seconds of rest in between sets.

 

Fri:       July 4th, 2008:

·         ENJOY THE HOLIDAY!  May be a low impact day, stretch, swim, bike.

 

Week 4: Welcome Back…

 

Mon:    July 7th, 2008:

·         5 min warmup jog/stretch.

·         Run @ 90% for 6 mins.

·         Rest 3 mins.

·         10 pushups/50 crunches, 15 pushups/50 crunches, 20 pushups/50 crunches, 15 pushups/50 crunches, 10 pushups/50 crunches.

o       Rest 1 min in between each set.

 

Wed:   July 9th, 2008:

·         5 min. warmup jog/stretch.

·         Run @ 90% for 9 mins.

·         Rest 3 mins.

·         Find a long/steep flight of stairs.  Doing it 10 times, run up the flight of stairs touching each step with each foot.  Your rest is walking down.

·         Rest 2 mins.

·         Instead of each step, do every other step.  Repeat 10 times.  Walking down is your rest.

·         Rest 2 mins.

·         Find a fairly steep hill.  Mark off 20 yards.  Run up it 10 times.  Walking down is your rest.

 

Fri:       July 11th, 2008:

·         5 min. warmup jog/stretch.

·         Run @ 90% for 12 mins.

·         Rest 3 mins.

·         4, one hundred yard sprints with 40 second rests in between each sprint.

·         Rest 2 mins.

·         2, four hundred yard sprints with a one minute rest in between sets.

 

 

Week 5: Bring Your Running Shoes

 

Mon:    July 14th, 2008:

·         7 min. warmup jog/STRETCH GOOD! (You’ll need it).

·         Run @ 75% for 18 minutes.  After every 3 minutes, add a 5 second sprint.

So: 0-3 minutes=5 seconds

      3-6 minutes=10 seconds

      6-9 minutes=15 seconds

      9-12 minutes=20 seconds

     12-15 minutes=25 seconds

     15-18 minutes=30 seconds

Once you’ve completed the 30 second sprint, slowly jog for 2 minutes, keeping your legs and arms moving.

·         Rest 3 mins.

·         13 pushups/60 crunches, 18 pushups/60 crunches, 23 pushups/60 crunches, 18 pushups/60 crunches, 13 pushups/60 crunches.

o       Rest 90 seconds in between each set.

 

Wed:   July 16th, 2008:

·         7 min. warmup jog/STRETCH!!!

·         You’ll need access to a field for this.

·         Mark off 50, 40, 30, 20, and 10 yards.  Sprint to the 50 yd. marker.  After a 30 second rest, sprint back.  Rest another 30 seconds, but this time sprint to the 40 yd. marker.  Repeat this with 30 second rests until you’ve done them all.  You should do 10 sprints in all (2 per marker).

·         Rest 3 mins. and repeat.

·         Using the same markers, sprint to the 50, 40, 30, 20, and 10 but this time on the way back, run backwards.  So, it’s still 10 sprints, but on the way back you go backwards.  Remember to rest 30 seconds in between each sprint.

 

Fri:       July 18th, 2008:

·         7 min. warmup jog/stretch.

·         Run @ 60% for 21 minutes.

·         Rest 4 mins.

·         2 sets of 30 second ball jumps (left to right AND front to back is one set).  So, go left to right for 30 seconds, take a minute break then go front to back for 30 seconds, take a minute break.  Then repeat it.

·         Rest 3 mins.

·         4 sets of 30 second ball taps.  Rest 1 min in between each set.

·         Rest 3 mins.

·         3 sets of 20 calf raises.  Rest 45 seconds in between each set.

·         Rest 2 mins.

·         3 sets of 20 squats.  Rest 45 seconds in between each set.

 

 

Week 6: Enjoy your time off but come back ready to push it

 

July 21st, 23rd, 25th: Mon, Wed, Fri

·         OFF!  This is good week for stretching, swimming, biking, playing.

 

 

Week 7: Prep work for the next 2 weeks

 

Mon:    July 28th, 2008:

·         5 min. warmup jog/stretch.

·         Run @ 80% for 6 mins (Should be at a 7:30 mile pace).

·         Rest 3 mins.

·         10 pushups/50 crunches, 15 pushups/50 crunches, 20 pushups/50 crunches, 15 pushups/50 crunches, 10 pushups/50 crunches.

o       Rest 1 minute in between each set.

 

 

Wed:   July 30th, 2008:

·         5 min. warmup jog/stretch.

·         Run @ 80% for 9 mins.

·         Rest 3 mins.

·         2 sets of one minute toe taps with 90 seconds of rest in between sets.

·         Rest 2 mins.

·         2 sets of one minute ball jumps (left to right AND front to back is ONE set).  Do left to right then rest for 90 seconds.  Do front to back then rest for 90 seconds.  Then repeat.

·         3 sets of 25 calf raises.  Rest 45 seconds in between sets.

·         4 sets of 20 squats.  Rest 45 seconds in between sets.

 

Fri:       August 1st, 2008:

·         7 min. warmup jog/STRETCH!

·         Run @ 80% for 12 mins.

·         Rest 3 mins.

·         You’ll need field access for this.

·         Mark off 50, 40, 30, 20, and 10 yards.  Sprint to the 50.  Rest 25 seconds.  Sprint back.  Rest another 25 seconds and sprint to the 40.  Repeat this for all markers.  Should do 10 sprints (2 for each yard mark).

·         Rest 4 mins.

·         Repeat sprint ladder.

 

Week 8: The Widowmaker

 

Mon:    August 4th, 2008:

·         9 min. warmup jog/STRETCH.

·         Run 90% for 15 mins.

·         Rest 4 mins.

·         Find a long/steep flight of stairs.  Doing it 10 times, run up the flight of stairs touching each step with each foot.  Your rest is walking down.

·         Rest 3 mins.

·         Find a fairly steep hill.  Mark off 20 yards.  Run up it 10 times.  Walking down is your rest.

 

 

 

 

 

 

Wed:   August 6th, 2008:

·         9 min. warmup jog/stretch.

·         Run @ 90% for 15 mins.

·         Rest 4 mins.

·         15 pushups/60 crunches, 20 pushups/60 crunches, 25 pushups/60 crunches, 20 pushups/60 crunches, 15 pushups/60 crunches.

o       Rest 90 seconds in between each set.

 

Fri:       August 8th, 2008:

·         7 min. warmup jog/stretch!

·         Run @ 90% for 6 mins.

·         Rest 4 mins.

·         You’ll need field access for this.

·         6, twenty yard sprints with 20 second rests in between each sprint.

·         Rest 2 mins.

·         4, sixty yard sprints with 40 second rests in between each sprint.

·         Rest 2 mins.

·         2, one hundred yard sprints with 50 second rests in between sprints.

·         Rest 2 mins.

·         1, four hundred yard sprint.

 

Week 9: Gut-Buster

 

Mon:    August 11th, 2008:

·         7 min. warmup jog/STRETCH!

·         Run @ 95% for 6 mins (should be able to a run mile in that time).

·         Rest 4 mins.

·         3 sets of one minute toe taps with 90 seconds of rest in between sets.

·         Rest 3 mins.

·         3 sets of one minute ball jumps (left to right AND front to back is ONE set).  Do left to right then rest for 90 seconds.  Do front to back then rest for 90 seconds.  Then repeat it twice.

·         Rest 3 mins.

·         4 sets of 25 calf raises.  Rest 45 seconds in between sets.

·         Rest 2 mins.

·         4 sets of 20 squats.  Rest 45 seconds in between sets.

 

Wed:   August 13th, 2008:

·         7 min. warmup jog/STRETCH!!!

·         Run @ 95% for 12 mins (should be able to do 2 miles in that time).

·         Rest 5 mins.

·         10 pushups/50 crunches, 15 pushups/50 crunches, 20 pushups/50 crunches, 15 pushups/50 crunches, 10 pushups/50 crunches.

o       Rest 90 seconds in between each set.

 

 

 

 

 

 

 

Fri:       August 15th, 2008:

·         7 min. warmup jog/stretch really good!!

·         Run @ 95 for 21 minutes.  After every 3 minutes, add a 5 second sprint.

So: 0-3 minutes=5 seconds

      3-6 minutes=10 seconds

      6-9 minutes=15 seconds

      9-12 minutes=20 seconds

     12-15 minutes=25 seconds

     15-18 minutes=30 seconds

     18-21 minutes=35 seconds

Once you’ve completed the 35 second sprint, slowly jog for 2 minutes, keeping your legs and arms moving.

 

**REMINDER** In the first week of tryouts you will be expected to be able to run a mile in 6-8 minutes and two miles in 12-15 minutes!!!

 

 

            Monday, 18 August 2008 – Friday, 22 August 2008  Season and Tryouts begin.

 Must be cleared by Athletic Department to participate.

 

 

Contacts:              Coach Scott-(415) 515-5780            scottk@sfusd.edu

                             Coach Jamshidi-(408) 691-9689     arispect@yahoo.com

                             Coach McPherson-(760) 716-9247  drmcpher@sfsu.edu

                             Coach Hutchinson-(415) 305-2980 jhutch10@gmail.com

 

Checkout these websites: www.highschoolsports.net        very important for schedule

                                           www.lincolnmustangssf.com

 

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