Summer Conditioning Program Attached is the summer conditioning program for all players. If you have any questions, please ask me or any of the other girls. These programs are solid and make a tremendous difference. Remember conditioning is the responsibility of each individual player. If you are not physically fit, your playing time will likely be limited. Middle school players – You will need to work through the “Basic” program. If you want to challenge yourself, then add on the “extra” package as well. High school players – You have a choice. You can either do the “Basic” and “Extra” programs or the “advanced” program. If you are a new player and the ball workout is too difficult at first, then replace it with the “Basic – 1000 TouchDrill”. It is a great program to get used to the ball being at your feet. All players – You need to log the work that you complete on the “Workout Log” sheet. You will need to complete one log for each month you do the conditioning. You will need to turn in a copy of your completed logs on Thursday, July 6. Please understand that being in condition will greatly influence playing time.

Name ____________________________________ Month _________________________

Day J-S-W (minutes)

300 YD Shuttle (sets)

5-10-15 YD Ladder Run (sets)

120 YD Turnovers (sets)

Pushups And Crunches

1000 Touch Ball Skill

Touch Ladder (Level Completed)

Other

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Basic

SUMMER CONDITIONING PROGRAM You should not start this program until you have had your physical and your parents have given you permission It is important that you come into practice with a high level of fitness. You should exercise at least 3 times a week concentrating on cardiovascular endurance and muscular strength and endurance. Begin each work out with a warm up. This should be a 3-5 minute jog and then proper stretching to include major muscles (hamstrings, quadriceps, calf muscles, lower back). Stretches should be held for at least 20 seconds. Each Work out should end with 3-5 minute jog/walk and stretching Do the activities in the morning or late evening avoid the heat of the day.

Cardiovascular Endurance You will have multiple workouts to choose from. You should complete at least three work outs a week but not more than five. Do Not Do the Same Work Out Each Time. You should build both aerobic and anaerobic workouts. Vary so that you don’t get bored. Any break should be an active break that means walking in between sets. Each Week: 1. Do at least one J-S-W Run per week. For at least 15 minutes and build up in later weeks to 25 minutes. 2. Do at least one type of Shuttle work out per week. This can be 300 yard shuttle runs, ladders, or 120 yard turnovers. You should be running not jogging unless other wise noted Only pick one work out for each day. It is your choice. Do not do all work outs in one day.

If you can not complete the work out do as much as you are comfortable with doing. If you are doing multiple sets take walk breaks in between sets in order to recover. Do not sit down. Weeks 1, 2, and 3 If you do 300 yard Shuttle you must do 2 sets that equals 600 yards If you do 5-10-15 Yard ladder do 5 sets that equal 450 yards If you do 120 yard turnovers do 4 sets that equal to 480 yards If you do the J-S-W run start with 15 minutes with at least 5 one minute sprints. 5 one minute jogs and 5 one minute walks. Only pick one work out for each day. The work out should begin with a warm up and end with a 5 minute jog as a cool down

Weeks 4, 5, and 6 300 yard shuttle increase by one set (equal 900 yards) 5-10-5 ladder should increase by one set (equal to 540 yards) 120 yard turnovers should 6 sets (equal to 720 yards) J-S-W run 20 minutes 6 one minute sprints, 6 one minute jogs, and 6 one minute walks

Muscular Strength and Endurance These exercises should also begin with a 3-5 minute warm up and stretching and end with a cool down and stretching This work out should be completed 3 times per week Week 1-3 10 push ups 25 crunches 9 push ups 25 crunches 8 push ups 25 crunches 7 push ups 25 crunches Do different types of crunches not just standard crunches. Include oblique abdominals. Week 4-6 10 push ups 6 push ups 25 crunches 25 crunches 9 push ups 5 push ups 25 crunches 25 crunches 8 push ups 4 push ups 25 crunches 25 crunches 7 push ups 3 push ups 25 crunches 25 crunches Do different types of crunches not just standard crunches. Include oblique abdominals.

START 25

Standing in front of a cone with a second cone 25 yards away, run back and forth

between the cones for 6 round trips (300 yards). Once the 6 trips are completed take

a rest before beginning the next repetition.

START 5 10 15

Standing in front of a line of cones at 5, 10, and 15 yards, sprint 5 yards and back, 10 yards and back,

15 yards and back, 10 yards and back, and 5 yards and back. You should finish each ladder under 21

seconds. Take a rest between each repetition.

Start at the back of the end zone and run to the 50 yard line and return to your starting point. You will be given

a turnover time. This is the amount of time you have to run the repetition and rest. For example, if the

turnover time is :60 and it takes you :25 seconds to run, then you have :35 seconds before you need to run

again. You may rest 2-3 minutes between your sets. Walk during this time, do not sit, lay down or hang on

your shorts.

A J-S-W run consists of a distance run in which you vary the intensity throughout. For example, start

out with a jog for a minute, sprint for a minute, and walk for a minute. Repeat this pattern for the assigned

distance.

J-S-W RUNS

300 YARD SHUTTLE

5-10-15 YARD LADDER

120 YARD TURNOVERS

1000 Touch Workout This is the world's best daily soccer routine or pre-game warm-up. The following activity will improve your skills and help you get ready for the season. It is imperative that we not lose sight of the most important skill of soccer. And that is TOUCH. Touch determines what happens when the ball finally gets to YOUR FOOT. The other important thing about TOUCH is that players can develop this skill and ability on their own away from team practice! And that is what you should be doing. That way, we can incorporate these growing skills INTO team sessions and make team sessions far more interesting (i.e. FUN) rather than spending 30-45 minutes of valuable team time learning the very basics. You need to MASTER at least 3 different moves. And I mean MASTER. That means on both the left AND right foot, or in both directions. That means at game speed. And that means as a reflex – without having to think to yourself “ok, I want to do such & such move now, so the 1st step is”…etc. That also means including the exploding acceleration into the space you just created for yourself every time you use (or even practice) the move. Of course, the more moves beyond 3 that you master, the more dangerous you will be to opponents because they will not know how to defend you. There are over 20 skills, feints, turns, and moves in our basic warm-up for you to learn. Just imagine how deadly a player you can be. 1000 TOUCH WORKOUT. The footwork activity here is designed to give you about 1000 touches in seven minutes. And I know that everyone can find seven minutes a day to work on their soccer skills. This warm-up should be done daily as a regular part of exercise and training preparation. Ideally, on practice days and match days, I would love to see everybody arrive 15 minutes early and get this warm-up in before we even begin the regular training session or match preparation.

1000 TOUCH WORKOUT SEVEN MINUTE DRILL 50 BALL TAPS BASIC ROLLS (10 each foot) 1) Inside Roll 2) Outside roll BELL TOUCHES (50 touches) FOUNDATION SKILLS (10 each) 1) Inside-Outside 2) Triangles 3) Vee PULL-BACK SKILLS Do sequence with one foot then switch (4 times each foot ) 1) Pull, Instep Push 2) Pull a Vee 3) Pull & Take with Outside of foot 4) Pull & Roll Behind TURNS: from moderate speed turn 180 degrees and explode/accelerate for 3 touches. Then bring it back down to moderate pace for the next turn (4 times each foot) 1) Pull Turn 2) Drag-Back 3) Inside Chop 4) Outside-Cut 5) Cruyff 6) Stepover Turn 7) Step-On Shield & Turn

TAKE-ON MOVES, explode/accelerate after the move for 3 touches. Then bring it back down to moderate pace for the next move (4 times each foot) 1) Hip Swivel 2) Roll-Touch 3) Roll-Push 4) Inside-Outside (Mathews) 5) Stepover 6) Rivolino 7) Body Swerve (Scissor Behind the ball) 8) Scissor 9) Double Scissor 10) Ba-Dink (Cap) Complete as indicated in the summer program. Recommended 6 days a week (6000 touches/week). FULL 1000 TOUCH WORKOUT To continue with the FULL 1000 TOUCH WORKOUT, add the following cycles: BALL & A WALL Spend another ten minutes passing against a wall. Use both feet. Use one-touch, two-touch, and three-touch pass backs. Pass back with both the instep and inside of feet. Include fake kicks. Keep feet moving and your weight on the balls of your feet. Receive balls with your body square behind the ball and work on accuracy with your passes. JUGGLING/TOUCH LADDER Spend ten minutes juggling the ball trying to get 100 consecutive juggles or, if you are not yet proficient enough a juggler, work the Touch Ladder.

PATTERN DRIBBLE Pattern Dribble for 10-15 minutes. (IR=inside right; OR=outside right; IL=inside left; OL=outside left) Begin with easy 1 foot patterns: IR-OR-IR-OR-IR-OR-IR-OR-IR-OR and IL-OL-IL-OL-IL-OL-IL-OL-IL-OL Progress to more complex patterns. For example: IR-OL-IL-OR - IR-OL-IL-OR - IR-OL-IL-OR - IR-OL-IL-OR IR-OL-IL-IR-IL-OR - IR-OL-IL-IR-IL-OR - IR-OL-IL-IR-IL-OR IR-OL-IL-stepover-OL-IL-OR-IR-stepover-OR - IR-OL-IL-stepover-OL-IL-OR-IR-stepover-OR Make up your own patterns. Be Creative. Have fun with it. RUNNING, SPRINTING & SLOWING WITH THE BALL Accelerate & Decelerate under full control of the ball. This is different from dribbling. Dribbling is about change of direction. This is about pace and change of pace. The ability to change you pace - explode or come to a dead stop with the ball under full control - is as important as any take-on move you can ever learn. The direction is roughly straight ahead. Start from a moderate pace and then explode for 10-20 yards then bring the ball back down to moderate pace all the while not breaking stride. 10-15 minutes. 1000 TOUCH WORKOUT Descriptions of moves Below are descriptions of many of the Coerver moves learned over the years. The names I have applied to them are not the end all and be all. Some are given the names as I refer to them. Some are given the Coerver names that I have learned them as. The point is not to learn the names as you would a list of the state capitols – but to learn the moves. The names just help to keep track of what you’ve learned and what you have done in the warm-up. Of course, the more moves beyond 3 that you master, the more dangerous you will be to opponents because they will not know how to defend you. There are over 20 skills, feints, turns, and moves in our basic warm-up for you to learn. Just imagine how deadly a player you can be.

FAST FOOTWORK Inside Roll - Roll the ball across your body from outside to inside with the inside and sole of the foot and stop the ball with the inside of the other foot. Outside Roll - Roll the ball across your body from inside to outside with the outside and sole of the foot and stop the ball with the inside of the same foot. Bell Touches Step up and down to pass ball 4-6 inches between feet. Ball is passed between the feet with very soft, light touches. Be sure weight is forward on balls of feet. With each step you should be coming down on your toes first; then your heels. Knees stay bent at all times. Move the ball forward and backward. Be sure you are stepping up and down; not sideways. Work at getting a comfortable rhythm. Inside - Outside – Tap ball with the inside of the right foot across your body, tap with the outside of the left foot, then inside with the left foot and finish with outside of right. Triangles – Tap forward with your right foot, pull back towards you with the sole of your left foot, then tap towards your right foot with the inside of your left. Repeat starting with opposite foot. Vee – push ball forward and slightly to the outside right with inside of right, pull back and across your body with sole of right foot, then push ball forward and slightly to the outside left with inside of left, and pull back and across your body with sole of left foot. Pull Instep Push - Push ball forward and pull it back with the sole, then tap ball forward with the instep of the same foot. Pull a Vee - Push the ball forward and pull it back with the sole of the foot

while turning and then take the ball with the inside of the same foot. Pull & Take with Outside of foot - Push the ball forward and pull the ball back with the sole then push the ball diagonally forward with the outside of the foot. Pull & Roll Behind - Push the ball forward and pull the ball back with the sole of the foot then pass the ball behind the standing leg with the inside of the foot. Control the ball with the sole of the other foot. TURNS Pull Turn -Push ball forward with one foot and pull it back with the other while turning toward ball and take the ball in the opposite direction with the outside of the first foot. Drag Back - Push ball forward with one foot and pull it back with the same foot while turning toward (and with) the ball. As you complete your turn, drop your foot from the top of the ball and take the ball in the opposite direction with the inside of the drag-back foot. Inside Chop - Push ball forward, move past ball and turn toward ball and take it with the inside of the foot in the opposite direction. Outside Cut - Push ball forward, move past ball and turn toward ball while taking it with the outside of the foot in the opposite direction. Cruyff - Push the ball forward, fake kick with inside of foot, but instead pull ball behind the standing leg and change directions. Stepover Turn – Push ball forward, step over ball with one foot in the following manner: The step begins from the outside and moves across the body (Close the Gate fashion). The stepover foot plants alongside the ball with the outside of the stepover foot facing the ball and your legs are sort of crossed. Next: Bring the back (non-stepover) foot all the way around to the back of the ball whilst pivoting on the stepover foot and turning 180 degrees in the direction toward the ball… Continue the flow of the motion and carry the ball away with the non-

stepover foot. Accelerate to space. Step-on Turn – While dribbling forward, Stop the ball with the sole of your foot (“stepping” on it) and allow your body’s momentum to carry you over to the back side of the ball. Stop your own forward progress once on the other side of the ball with your body should now be in a sideways-on relation to the ball. With you now positioned between the ball and the (real or imagined) defender you have effectively shielded the ball. With the outside of the foot which is now next to the ball, push accelerate and carry the ball back to the direction you came from and away from the defender. TAKE-ON MOVES: Hip Swivel - Fake with inside of one foot by swiveling hips toward ball, then reverse direction and take the ball with the inside of the other foot. Accelerate to space. Roll-Touch- While moving forward, pull ball across body with sole and touch in into space behind the defender with the inside of opposite foot. Accelerate to space. Roll-Push - While moving forward, pull ball across body with sole and take with outside of opposite foot. Accelerate to space. Inside-Outside (Mathews) - Fake with inside of foot nudging ball by dipping shoulder, then take ball in the opposite direction with the outside of same foot. (explode) Stepover – As covered above - With ball moving, stepover ball so ball is outside of stepover foot, turn and take the ball with the other foot. Rivolino – Begin as with the Stepover: The step begins from the outside and moves across the body (Close the Gate fashion). The stepover foot plants alongside the ball with the outside of the stepover foot facing the ball and your legs are sort of crossed. Next: Bring the back (non-stepover) foot up from behind and plant it next to the stepover foot.

Next: With the outside of the stepover foot which is still next to the ball, push accelerate and carry to space. Body Swerve - Fake with outside of one foot, step behind and take with outside of opposite foot. Accelerate to space. Scissors - step in front of or over ball with one foot in the following manner: The step begins from the across the body and moves to the outside of the body (Open the Gate fashion). The motion is very similar to the Body Swerve motion – as though you were going to push it with the outside of the foot. The only real difference is that the fake comes over or in front of the ball rather than behind it. The faking foot plants alongside the ball with the inside of the foot facing the ball and your legs wide open and you are rather straddling the ball. Next: Take the ball in the opposite direction with the outside of the other foot. Accelerate to space. Ba-Dink (Cap) - Cut ball with inside of foot slightly backward and take ball ahead with the inside of the opposite foot. Accelerate to space. There are other moves. Some very fancy and flashy, but perhaps not so practical (like the rainbow for example). I don’t mind if you seek out and work on others – but only in addition to these more fundamental and functional moves (not in place of them). These are the ones I want you to work on the most because these are the ones which will serve you best. Work hard. Commit yourself to your own soccer future. And have fun! (knowing all of these IS fun!)

TOUCH LADDER 5 Steps To Mastering Touch On The Ball This is a progressive 5 step system of developing your juggling skills. It is important to understand that juggling is not a soccer skill, as it were. You don’t see professional players juggling the ball up and down the field during matches. However, what you DO see is spectacular 1st touch by most professional players. And that is something that juggling will help give you. Absolute mastery of the ball is the 1st step in soccer success. And juggling off any desired surface at will and from surface to surface at will IS mastery of the ball. So juggling is something beneficial and to master the skill WILL greatly enhance your game. Here is a straightforward 5 step system to get there. LEVEL 1 - (All players start here). The player drops the ball and touches it once with the foot he prefers. The ball then bounces onto the floor, only once, then the player touches with his foot again, then the ball bounces, the player touches with his foot, the ball bounces and so on. If the ball bounces more than once on the floor then the counting starts again. For Level 1, either foot may be used anywhere within the touch cycle. So that the pattern goes like this: foot - bounce - foot - bounce - foot - bounce - foot - bounce - etc. 50 consecutive touches completes this level. (Hints: visualize the “bottom flat” of the ball. keep the foot straight with the toes pointing down so that the foot presents a flat surface and the ball strikes cleanly. Strike flat level surface of your foot precisely to the “bottom flat” of the ball)

LEVEL 2 - (For those who have completed Level 1). This exercise is very similar to the previous one but this time the player touches the ball 3 times with his stronger foot and lets the ball bounce on the ground and then touches once with his weaker foot and lets the ball bounce (this completes one round). So that the pattern goes like this (assuming your right foot is your strong foot): right foot - right foot - right foot - bounce - left foot - bounce (one round) - right foot - right foot - right foot - bounce - left foot - bounce (two rounds) - right foot - right foot - right foot - bounce - left foot - bounce (three round3) - right foot - right foot - right foot - bounce - left foot - bounce (four rounds) - etc. (Remember that the sequence is always 3 touches with the stronger foot, bounce, 1 touch with the weaker foot, bounce (1 round), 3 touches with the stronger foot, bounce, 1 touch with the weaker foot, bounce (2 rounds) etc.) 25 rounds completes this level. LEVEL 3 - (For those who have mastered Level 2). The player starts with the ball in his hands. He throws it into the air and with his INSTEP (the INSTEP is the SHOELACE portion of your foot; not to be confused with the inside of your foot) returns it to his hands. He repeats this with his weaker foot, then with both thighs and lastly with his head and always returning it to his hands after each touch. The sequence then is: hands - instep - hands - other instep - hands - thigh - hands - other thigh - hands - head – hands (one round) 25 rounds completes this level.

LEVEL 4 - (for those who have completed Level 3). In principle, the exercise is the same as the one in Level 3 except this time there are 3 touches with the stronger foot, one with the weaker, 3 with each thigh and 2 with the head. The sequence then is: hands - r. instep - r. instep - r. instep - hands - l. instep - hands - r. thigh - r. thigh - r. thigh - hands - l. thigh - l. thigh - l. thigh - hands - head - head - hands (one round) 25 consecutive rounds completes this level. LEVEL 5 - EXCELLENCE The same sequence that was started in Level 3 but this time we increase the number of touches for each round. Eg. - Hands, instep, hands, other instep, hands, thigh, hands, other thigh, hands, head (one round); hands, 2 touches with the instep, hands, 2 touches with the other instep, hands, 2 touches with thigh, hands, 2 touches with other thigh, hands, 2 touches with head (2 rounds); 3 touches with each surface for round 3 and so on up to 20 rounds. If the sequence is broken or the ball falls to the ground you start again from the beginning. Congratulations! Your have now mastered quality touch on the ball! With this kind of touch quality, you are probably already better than 99% of players your age. And with this kind of touch quality, there is no other soccer skill you cannot learn. You have laid the foundation to every dribbling move, every kind of shot & pass, and every collection method this sport has to offer.

Extra

The exercises below are designed to improve leg strength and explosiveness. These exercises are difficult but well worth the effort. Members of the high school team are expected to include these in their workouts. These are an option for middle school team members. Initially do 2 to 4 sets of 10-15 repetitions Squats Lunges (Front and walking) Squat Jumps or Frog Jumps As strength increases in weeks 4-6 Add in plyos and more difficult variations of lunges/squats. Burpees- Standing, to push-up position, one push-up, jumps knees to chest and explode up. (start with 2 sets of 8-10) Step-ups- using a kitchen chair or bench (3 sets of 15 on each leg) Plyos: Instead of me explaining I found a great explanation here: http://www.sport-fitness-advisor.com/plyometrics-for-soccer.html

Advanced

Region IV Pre-Event Fitness Program 1

Region IV Girls ODP Pre-event Fitness Program This fitness program has been developed based on the US Soccer Youth National

Teams Fitness Program. The purpose of this adapted program is to provide you with a fitness program that will prepare you for an upcoming Region IV event. Another benefit of this program is that the drills and exercises are exactly what the Women’s Youth National Team are expected to do when they are not with the team. Should you reach that next level, you will have the basic training tools that will allow you to be successful when you get there. It is important that you come to every ODP event in the best physical condition possible so you can perform at your best, reduce your chances of injury, and get the most out of the short time you are with the team. Most elite level players play organized soccer either some or most of the year. If you are playing club or high school soccer prior to an ODP event it is important not to train too much so as to reduce the chances of overuse injuries, but also recognize that the training you are doing might need to be supplemented with parts of this fitness program to meet your individual needs to compete at the regional and national levels for your age group. If you have questions make sure you contact Region IV Head Coach Mike Smith, your ODP age group coach or Region IV Athletic Trainer Craig Bennett (who was instrumental in putting this information together).

This fitness program is intended to help you develop the four areas of your

game: physical, technical, tactical and psychological. Include small-sided games in your training to get as many touches on the ball as you can in simulated game situations. Have fun preparing for your events and remember that what you get out of this fitness program will be determined by the effort, intensity, dedication and discipline that you put into it. This includes proper hydration throughout the day and a well balanced diet that will allow you to sustain healthy and consistent training sessions.

The training sessions are broken up into four weekly segments. Each week includes two days of combined fitness drills and agility training, two days of endurance training with one of those days coupled with a ball fitness program. Some of the training exercises are broken down by Youth National Team age group standards (i.e. U14, U16, U18, U21/WNT). When these groups are listed you should try to perform the exercise/drill as close to, or preferably within, the parameters of your age group. The following suggestions will also help make your training sessions safe and effective:

Prepare yourself for a successful training session by beginning with a proper warm-up and stretching routine (approx. 10-15 minutes) Finish your training session with a cool down jog and stretching routine to reduce chances of fatigue related injuries If you become injured during a training session determine how severe it is and seek the proper medical attention if needed Be sure your distances are correct for the specific training exercises

Region IV Pre-Event Fitness Program 2

Week 1 (4 weeks prior to event) Day 1 Agility Circuit #1 Drill Sets/reps Explanation * Completely recover before starting next drill Foot fire 4x15 sec. Sprinting in place- alternating feet as fast as you can, like football

players do. Cross hops 4 times x3 -start at x1- hop with two feet to x2, to x3, to x2, to x4, to x2, to x5, to x2, to x1 x4 x2 x5 -feet are a comfortable distance apart -change directions as quickly as possible

x1 -go through twice, rest , repeat 4 times 20 yard shuttle 4 times x2 x1 x3 start at x1-sprint to x2, sprint to x3, sprint back to x1 (all sprints are (5yds) (5 yds) forward sprints) (2 . 5 yds.) (5 yds) Circle cone 4 times x2 x4 start at x1, sprint to x2 and circle around cone (a 360), x1 x3 x5 starting to the right of

(5yds) (5 yds) the cone, then sprint to x3 and circle it, starting to the left of the cone, then to x4 and x5; rest; figure 8 like patterns; then go back the other way (x5, x4, etc.)

Z-Drill 4 times x4 x3 start at x1, sprint to x2, sprint to x3, sprint to x4; rest; go again; rest x1 to x3, to x2, to x4 x2 x1 * can do creative footwork ie. Sprint-shuffle-sprint (5 yd x5 yd. box) * CUT sharply at cones!! Fitness Cones - put a cone down to indicate your starting point - place cones 5, 10, 15, 20, and 25 yards out from the starting cone - run out to the 5 and back, out to the 10 and back, etc. - rest the remainder of the minute and go again (if you make it in 35 seconds, rest is 25 seconds; if you make it in 40, rest is 20 seconds), Repeat 6-10 times, based on fitness level. Also, you can add extra 15 second rests at certain points. - U14 NT standard: 8 in 40 seconds, extra 15 second rests after #3 and #6

- U16 NT standard: 5 in :35, 5 in :40, extra 15 second rests after #3, 6, and 8 - U18 NT standard: 7 in :35, 3 in :40, extra 15 second rests after #3, 6, and 8. - U21 / WNT standards: 10 in 35 seconds or less, extra 15 second rests after #4 and 7.

Region IV Pre-Event Fitness Program 3

(Day 1 cont.) 120's - sprint 120 yards (see age appropriate standard times below) - work to jog back to starting point in 35 seconds or less - rest the remainder of the minute - repeat 8-10 times, based on fitness - U14 NT standard: 8 in :20, extra 15 second rests after #3 and 6 - U16 NT standard: 5 in :18, 5 in :20, extra 15 second rests after #3, 6, and 8 - U18 NT standard: 10 in :18, extra 15 second rests after #3, 6, and 8.

- U21 / WNT standard: 10 in :18, extra 15 second rest after #4 and 7. Finish with an abdominal workout of 4 sets of 30, changing your style with each set (crunches, V-ups, leg lifts, bike pedaling, sidebending, etc.) Day 2 All-In-One Ball Fitness Program Ball Control and Agility 6 minutes Coerver warmup (ball skills) 1 minute Head juggling 1 minute Throw the ball up, jump, and while you are in the air, control the ball with your head,

settle the ball with your feet, and explode away – repeat. 1 minute Thigh juggling 1 minute Throw the ball up, jump, and while you are in the air, control the ball with your chest,

settle the ball with your feet, and explode away – repeat. 1 minute Foot juggling with no spin on the ball. 2 minutes Start in a sitting position, throw the ball up, get up, and receive the ball before it hits the

ground with your head, settle it with your feet, and explode away – then repeat using your chest, thighs, and both feet to receive the ball.

2 minutes Combined juggling using 14 body parts (head, both shoulders, chest, both thighs, both

insteps, inside of both feet, outside of both feet, and both heels). Technical Speed, Pure Speed, and Endurance 1. Place cones 15 yards apart. Dribble in a figure 8 using just the inside of your feet for 6 figure 8’s.

Then do 6 using only the outside of your feet. As you dribble around one cone, use quick touches to get around it and then accelerate to the next cone and repeat.

2. Rest 30 seconds. 3. Set a cone out 25 yards from starting point. Sprint dribble to the cone and leave the ball, sprint

backward to the starting cone without the ball, sprint to collect the ball, sprint dribble back to starting cone.

4. Rest 30 seconds. 5. Repeat #3 and #4. 6. Set a cone out 10 yards from starting point. Side shuffle as quickly as you can 10 times. 7. Rest 30 seconds. 8. To the same cone as #6, 2-legged explosive jumps to the cone and back. Then 1-legged jumps up

and back with each leg. Do as quickly and explosively as you can.

Region IV Pre-Event Fitness Program 4

9. Rest 30 seconds. 10. Flight ball from endline to the midstripe, sprint and collect the ball, and sprint back to starting point.

Repeat with each foot 3 times. 11. Rest 30 seconds. Strength and Flexibility 60 jumps 2-footed jumping forward and backward over the ball. Stretch for 30 seconds. 60 jumps 2-footed jumping side to side over the ball. Stretch for 30 seconds. 60 jumps Throw the ball up in the air, jump, catch the ball, and throw it back up again before you

hit the ground. Hang in the air. 50 sit-ups 60 jumps Start in a standing position with the ball in your hands, touch the ball on the ground by

bending your knees so your thighs are parallel to the ground, and then jump high with the ball over your head.

30 push-ups Shooting and Heading – a wall is necessary for this part. 2 minutes 5-7 yards from the wall, instep shooting – good technique and be light on your feet. 2 minutes Same as #1, but use the inside of your feet, alternating. 2 minutes Juggle with the wall, trying to use your instep as much as you can. 6 minutes 20 yards from wall, instep shooting first time. Try to strike the wall first time regardless

of the bounce, height, and speed, etc., that the ball comes at you. Keep it low. You can put a piece of tape on the wall that you have to keep it under.

6 minutes 20 yards from the wall, strike the ball with power, receive it cleanly and quickly and fire another shot at the wall. You can do the same with a fake shot and touch.

4 minutes Practice side volleys against the wall. 1 minute Head juggling against the wall. 2 minutes 5-7 yards from the wall, throw the ball up against the wall and as it comes off the wall,

head with power back to the wall. Catch the ball and repeat. For goal scoring heading, head down!

3 minutes Same as #8, but jump and head. This entire program should take you about 50 minutes to an hour. Ideally, a small-sided game would be a great way to finish your training.

Region IV Pre-Event Fitness Program 5

Day 3 Endurance Go for a 2 to 2 ½ mile jog and when you return to the following: Countdowns 25 push-ups and 25 sit-ups (change sit-up style with each set)

20 push-ups and 20 sit-ups (rest 30-60 seconds between each set) 15 push-ups and 15 sit-ups 10 push-ups and 10 sit-ups 5 push-ups and 5 sit-ups

Day 4 Agility Circuit #2 Drill Sets/reps Explanation Foot fire 4x15 sec. Same as in Circuit #1, and on command, twist hips and proceed. w. hip twist Ball hops- 2 times each start x x x x x front, left, right

5 balls in a row-hop over the balls as fast as possible using double-legged hops. Go forward first; then face to the left

and hop sideways over them with double-legs; then face to the right and repeat. Lateral line 5 times up/back ______________________ Feet together,hop to the right of the Hops (10 yards) line, then the left of the line then the right of the line,

etc…line is 10 yds. long. x3 I Sprint forward from x1 to x2 then I sprint to x3, then back to x2 and L-Drill 3 x right x1_________ x2 back to x1 -repeat 3x to the left 3 x left I and 3x to the right I . x4 Fitness Stinkers - Set a cone 45 yards out - run out and back 3 times (270 yards total) - rest 1:15 in between each set, repeat 4-6 times - U14 NT standard: a set of 4 in :60-:65 - U16 NT standard: a set of 6 in :55-:60 - U18 NT standard: a set of 6 in :50-:55

- U21 / WNT standard: a set of 6 in :45-:50

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Speed endurance - place cones 20, 40, and 60 yards out. - perform a series of sprints or hard cruise runs. Run past marker, decelerate

slowly, not to pull a muscle. - walk back to the cone. You are trying to train your muscles to run hard

repeatedly at, or near, your maximum speed. - rest sufficient time to be able to go at or near the same intensity. If you do not

take enough time to recover, this will become more like an interval or fartlek run, rather than training your speed endurance.

- sample: 4x60's; rest 40 seconds 6x40's; rest 30 seconds 8x20's; rest for 20 seconds Finish with an abdominal workout of 4 sets of 30, changing your style with each set (crunches, V-ups, leg lifts, bike pedaling, sidebending, etc.) Day 5 (optional) Cross training Go for a bike ride, a swim or other form of cardiovascular exercise (stair climber, rowing machine, elliptical trainer, etc.) Week 2 (3 weeks prior to event) Day 1 Agility Circuit #3 Drill Sets/reps Explanation 4-corner 4x30sec. 2-footed hops in the pattern of a box as quickly as possible. hop drill Stepover 4x20 yds. Carioca, exaggerating the knee motion in front of body. Carioca Get up tag 10x each 2 people lay down on stomachs, facing each other, hands just above the ground. One partner gets up, turns and sprints the opposite direction 10 yards. When her hands touch the ground, the other partner gets up and tries to catch her before she gets 10 yards away. W-Drill 6x x1 x3 x5 Sprint from x1, to x2, to x3, to x4, to x5. Sharp cuts at the cones. x2 x4

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T-Drill 4x left and right x3 Start at x1, sprint forward to x2, shuffle to x3 and round the cone, shuffle to x4, shuffle back to x2, x1 x2 turn at x2 by opening hips, and sprint to x1. x4 Dot Drill X(4) X(5) ( all markers are 1 foot apart) 1. 2 feet start on markers 1&2- one on each Marker, feet together at #3, apart again at #4 X(3) &5, turn around and repeat 2. Same as #1 but go forward than X(1) X(2) backwards 3. Single leg on 1, go to 2,3,5,4,3,1 repeat Do all 4 exercises 6 times w/ 1 min ute **can do different patterns rest in between. Then do all 4 exercises 6 4. Same as #3 but do both legs together times w/ no rest in between. Do as quickly as possible!!!!! Fitness Shuttles - similar to Stinkers but the cone is 50 yards out (300 yards total) and rest for 1:00-1:15. - U14 NT standard: a set of 4 in 1:10 - U16 NT standard: a set of 6 in 1:10 - U18 NT standard: a set of 6 in 1:00

- U21 / WNT standard: a set of 6 in :55 100's - sprint 100 yards in 15 seconds - run back to starting point in 30 seconds Finish with an abdominal workout of 4 sets of 35, changing your style with each set (crunches, V-ups, leg lifts, bike pedaling, sidebending, etc.) Day 2 SEB COE Ball Fitness Program (follow the correct number sequence below) 1. Step-ups (30 x right and 30 x left) 9. Jumps over the ball x 40 (side to side

technique, with feet together) technique with feet together) 2. 25 sit-ups, 20 push-ups 10. 25 sit-ups, 20 push-ups 3. 4 laps around the field-sprint the sides 11. Driven ball to midfield line, run to get

of the field, drag the ball with the sole of it, and run back to start x 4 (2 left, 2 the foot on the endlines, alternating left right) and right foot. 12. Head juggle to midfield and back (if

4. 25 sit-ups, 20 push-ups the ball drops, do 5 sit-ups) 5. Chip ball to midfield line, run to get it, and 13. Side-to-side shuffles (15 yards) x 10

run back to start x 4 (2 left, 2 right) (slide technique-do not cross over feet) 6. 25 sit-ups, 20 push-ups 14. 25 sit-ups, 20 push-ups 7. Jumps over the ball x 40 (front-to-back 15. Total body juggle to midfield and back

technique with feet together) (if the ball drops, do 5 sit-ups) 8. 25 sit-ups, 20 push-ups 16. 120 yard sprints x 2

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This entire program should take you about 50 minutes to an hour. Ideally, a small-sided game would be a great way to finish your training. Day 3 Endurance Go for a 2 to 2 ½ mile jog and when you return to the following: Countdowns 25 push-ups and 25 sit-ups (change sit-up style with each set)

20 push-ups and 20 sit-ups (rest 30-60 seconds between each set) 15 push-ups and 15 sit-ups 10 push-ups and 10 sit-ups 5 push-ups and 5 sit-ups

Day 4 Agility Circuit #1 (repeat from week #1) Fitness Stinkettes - set a cone 25 yards out - run out and back 6 times (300 yards total) - rest 1:15-1:30 seconds in between each stinkette - repeat 4-6 times - U14 NT standard: a set of 4 in 1:15 - U16 NT standard: a set of 6 in 1:15 - U18 NT standard: a set of 6 in 1:10

- U21 / WNT standard: a set of 6 in 1:05 120's - sprint 120 yards - work to jog back to starting point in 35 seconds or less - rest the remainder of the minute - repeat 8-10 times, based on fitness - U14 NT standard: 8 in :20, extra 15 second rests after #3 and 6 - U16 NT standard: 5 in :18, 5 in :20, extra 15 second rests after #3, 6, and 8 - U18 NT standard: 10 in :18, extra 15 second rests after #3, 6, and 8.

- U21 / WNT standard: 10 in :18, extra 15 second rest after #4 and 7. Finish with an abdominal workout of 4 sets of 35, changing your style with each set (crunches, V-ups, leg lifts, bike pedaling, sidebending, etc.) Day 5 (optional) Cross training Go for a bike ride, a swim or other form of cardiovascular exercise (stair climber, rowing machine, elliptical trainer, etc.)

Region IV Pre-Event Fitness Program 9

Week 3 (2 weeks prior to event) Day 1 Agility Circuit #2 (repeat from previous week) Fitness

U18 STANDARD: OVER 18 YEARS OLD: YBMI - ½ mile in 3:15 - 1/2 mile in 3:00 (You Better - rest 1:30 - rest 1:20 Make It) - ¼ mile in 1:25 - 1/4 mile in 1:18 - rest 1:30 - rest 1:20 - 6-18-60 shuttle in :35 - 6-18-60 shuttle in :35 - rest :30 - rest :30 - 6-18-60 shuttle in :35 - 6-18-60 shuttle in :35 - rest 1:30 - rest 1:20 - ½ mile in 3:20 - 1/2 mile in 3:15 - rest 1:30 - rest 1:20 - ¼ mile in 1:30 - 1/4 mile in 1:20 Finish with an abdominal workout of 4 sets of 40, changing your style with each set (crunches, V-ups, leg lifts, bike pedaling, sidebending, etc.) Day 2 All-In-One Ball Fitness Program (repeat from previous week) Day 3 Endurance Go for a 2 ½ to 3 mile jog and when you return to the following: Countdowns 25 push-ups and 25 sit-ups (change sit-up style with each set)

20 push-ups and 20 sit-ups (rest 30-60 seconds between each set) 15 push-ups and 15 sit-ups 10 push-ups and 10 sit-ups 5 push-ups and 5 sit-ups

Day 4 Agility Circuit #3 (repeat from previous week) Fitness Fartlek - over a period of 20 minutes perform intervals of work (hard runs or sprints) and rest or

recovery (jog). This trains recovery so be sure to not recover too long. - you can perform a 1:1 work to rest ratio, a 1:2 and so on. For example, sprint the

straight part of the track and jog the curves (or modify it for the soccer field where you are sprinting to the ½ line, jogging to the end line, sprinting along the end line, jogging from the corner to the ½ line, sprinting to the end line, etc.)

- you can increase the distance to make it a 2:1 ratio for work to rest (sprint the along

Region IV Pre-Event Fitness Program 10

the touch line to the end line and recover along the end line to the opposite touch line and sprint to the opposite end line) - try to keep your work as intense as possible and your recovery at as high a level as possible.

Finish with an abdominal workout of 4 sets of 40, changing your style with each set (crunches, V-ups, leg lifts, bike pedaling, sidebending, etc.)

Day 5 (optional) Cross training Go for a bike ride, a swim or other form of cardiovascular exercise (stair climber, rowing machine, elliptical trainer, etc.) Week 4 (1 week prior to event) Day 1 Agility Circuit of Choice (choose from one of the three agility circuits) Fitness Cones - put a cone down to indicate your starting point - place cones 5, 10, 15, 20, and 25 yards out from the starting cone - run out to the 5 and back, out to the 10 and back, etc. - rest the remainder of the minute and go again (if you make it in 35 seconds, rest is 25 seconds; if you make it in 40, rest is 20 seconds), Repeat 6-10 times, based on fitness level. Also, you can add extra 15 second rests at certain points. - U14 NT standard: 8 in 40 seconds, extra 15 second rests after #3 and #6

- U16 NT standard: 5 in :35, 5 in :40, extra 15 second rests after #3,6, and 8 - U18 NT standard: 7 in :35, 3 in :40, extra 15 second rests after #3, 6, and 8. - U21 / WNT standards: 10 in 35 seconds or less, extra 15 second rests after #4 and 7.

120's - sprint 120 yards - work to jog back to starting point in 35 seconds or less - rest the remainder of the minute - repeat 8-10 times, based on fitness - U14 NT standard: 8 in :20, extra 15 second rests after #3 and 6 - U16 NT standard: 5 in :18, 5 in :20, extra 15 second rests after #3, 6, and 8 - U18 NT standard: 10 in :18, extra 15 second rests after #3, 6, and 8.

- U21 / WNT standard: 10 in :18, extra 15 second rest after #4 and 7. Finish with an abdominal workout of 4 sets of 30, changing your style with each set (crunches, V-ups, leg lifts, bike pedaling, sidebending)

Region IV Pre-Event Fitness Program 11

Day 2 SEB COE Ball Fitness Program (Repeat from previous week)

This entire program should take you about 50 minutes to an hour. Ideally, a small-sided game would be a great way to finish your training. Day 3 Endurance Go for a 2 ½ to 3 mile jog and when you return to the following: Countdowns 25 push-ups and 25 sit-ups (change sit-up style with each set)

20 push-ups and 20 sit-ups (rest 30-60 seconds between each set) 15 push-ups and 15 sit-ups 10 push-ups and 10 sit-ups 5 push-ups and 5 sit-ups

Day 4 Agility Circuit of Choice (choose from one of the three agility circuits) Fitness Stinkers - Set a cone 45 yards out - run out and back 3 times (270 yards total) - rest 1:15 in between each set, repeat 4-6 times - U14 NT standard: a set of 4 in :60-:65 - U16 NT standard: a set of 6 in :55-:60 - U18 NT standard: a set of 6 in :50-:55

- U21 / WNT standard: a set of 6 in :45-:50 Speed endurance - place cones 20, 40, and 60 yards out. - perform a series of sprints or hard cruise runs. Run past marker, decelerate

slowly, not to pull a muscle. - walk back to the cone. You are trying to train your muscles to run hard

repeatedly at, or near, your maximum speed. - rest sufficient time to be able to go at or near the same intensity. If you do not take enough time to recover, this will become more like an interval or fartlek run, rather than training your speed endurance.

- sample: 4x60's; rest 40 seconds 6x40's; rest 30 seconds 8x20's; rest for 20 seconds Day 5 (optional) Cross training Go for a bike ride, a swim or other form of cardiovascular exercise (stair climber, rowing machine, elliptical trainer, etc.)