Hello Soccer STARS - It’s time to start thinking about that time of year, Spring 2009, which means SOCCER SEASON!  We’re extremely excited for the upcoming season and hope that you are to. 

We have put together a booklet for you to use at your convenience.  Hopefully it will help you during the off-season.  There are things in here that you could do everyday that would definitely help refine your skills and get you in-shape for the start of the season.

 

Something NEW this year – YOU WILL HAVE A FITNESS TEST – “Yo-Yo Intermittent Recovery Test”

--Since you have not done this test before, if you would like a CD to practice the test, just let me know and I’ll get you one.  It is NOT difficult but it does REQUIRE you to be IN-SHAPE!

OPEN-GYMS

Monday, January 5th – Field House from 6 – 8 p.m.

Wednesday, January 7th – Main Gym from 6 – 8 p.m.

Tuesday, January 13th – Main Gym from 6 – 8 p.m.

Thursday, January 15th – Main Gym from 6 – 8 p.m.

Tuesday, February 3rd – Field House from 6 – 8 p.m.

Tuesday, February 10th – Main Gym from 6 – 8 p.m.

Wednesday, February 11th – Field House from 6 – 8 p.m.

Wednesday, February 25th – Field House from 3:30 – 5:30

POLAR BEAR CLUB – This is an after school running group!  It is Monday – Friday; all are invited to participate and there are runners of various levels so don’t be intimidated.  J

WEIGHT ROOM -  Open Monday – Friday  6:00 – 7:15 a.m. and 3:30- 4:45 p.m.

 

 

BALL FITNESS 1

*** Before all of these FITNESS routines are started, it is IMPORTANT that you warm-up and STRETCH ***  Don’t forget about the little things!  J

  1. Dribble the ball in a confined space changing speed and direction frequently (3 minutes)
  1. Seated Instep Juggling – Using only the instep (laces) of  both feet keep the ball in the air while in a sitting position.  Focus on locking your ankle (2 minutes)
  1. Speed Dribble/Quick Dribble – From the midstripe (half-line) sprint with the ball using long touches, shorten the touches as you approach the penalty box.  Quick dribble (touching the ball every step) through the penalty box to the endline.  Jog back to midstripe (half-line) with the ball.  Repeat 3 times.
  1. Toss and Collect – Toss ball up into the air, settle the ball using the designated body part (chest, right thigh, left thigh, left foot, right foot) for the first touch.  Bring ball to ground and accelerate (sprint).  Go through this with each body part 2 – 3 times.
  1. Moving Juggle – Using all surfaces (thigh, head, chest, feet), juggle down the entire field and back.  Do 5 sit-ups each time the ball touches the ground.
  1. Head Juggle – Head juggle for 2 minutes
  1. Take On – Find something to use as a stationary defender (cone, shoe, jacket).  Set it in the middle of a 50 yard area.  Starting at one end, dribble at the marker/stationary defender increasing speed over the 25 yards, do a move (at almost full speed) to beat the defender and accelerate past it.  Jog to the other end.  Turn around and repeat. (10 times)
  1. Cool Down – With the ball jog 1 lap of the field using on your right foot; 1 lap using only your left and 1 lap with both. 

BALL FITNESS 2

  1. 10 Figure Eights – Set the cones approximately 10 yards apart.  Use just the inside of both feet
  1. 10 Figure Eights – Set the cones approximately 10 yards apart.  Use just the outside of both feet.
  1. Hang Jumps -  Toss ball up in the air, JUMP and catch the ball and throw it back into the air before you land.  This is DIFFICULT but can be done – PRACTICE!  (3 sets of 10 jumps)
  1. Moving Juggle – Using all surfaces juggled down the entire field and back.  5 sit-ups each time the ball touches the ground. 

** For the remaining exercises, set a marker 25 yards out.  After each exercise dribble at a comfortable pace in a confined space, changing speed and direction for 1 minute.

  1. Sprint Dribble to marker, sprint backwards to start, sprint and retrieve ball, sprint dribble back to start.  Repeat 3 times.
  1. Take On – Find something to use as a stationary defender (cone, shoe, jacket).  Set it in the middle of a 50 yard area.  Starting at one end, dribble at the marker/stationary defender increasing speed over the 25 yards, do a move (at almost full speed) to beat the defender and accelerate past it.  Jog to the other end.  Turn around and repeat. (10 times)
  1. Pass ball to marker, sprint to collect the ball and sprint dribble to starting point.  Repeat 5 times – make sure to use both feet!
  1. Cool down -  With the ball jog 1 lap of the field using on your right foot; 1 lap using only your left and 1 lap with both. 

BALL FITNESS 3 (Partner Workout)

  1. 1v1 – Set up a cone or a spare ball, go 1v1 to the “goal” for 4 minutes, once 4 minutes is up, pass with partner for 2 minutes (to challenge yourself try to pass with your instep/laces); go 1v1 for 3 minutes, pass for 2 minutes; go 1v1 for 2 minutes, pass for 2 minutes…Remember to use your weak foot!  (Without partner, alternate figure eights [for 1v1] and coerver moves [for passing].)

**For the remaining exercises, one partner works and the other is “resting” while working with her partner.  If you are working alone, rest by dribbling or juggling for the 2 minute period.

  1. Pass and Sprint – Start together, resting partner with ball.  Resting partner plays a pass in any direction.  Working partner sprints to retrieve ball and sprint dribbles back to partner’s feet who passes it off again.  Work 1 minute and switch – do 2 sets!
  1. Short Pass/Long Pass – Start 2 yards apart from eachother.  Resting partner plays ball to working partner who plays a one touch pass back and then sprints backwards 15 yards away.  Resting partner plays a longer pass and working partner plays a one touch pass and then sprints forward to receive another short pass.  Work 1 minutes and switch – 2 sets.
  1. Short Header/Long Header – Same as above except the ball is tossed to working partner who must JUMP and head the ball back to her partner.  Work 1 minutes and switch – 2 sets!  This could be a lot of FUN but is also Challenging so if you’re feeling up for it, TRY IT!
  1. Collect and Chip – Start about 50 yards apart.   Resting partner drives a ball (in the air), working partner collects/retrieves the ball, sprint dribbles in 25 yards and then CHIPS ball to partner (25 yard Chip) and sprints back to starting point.  Repeat for 2 minutes and switch roles.
  1. Shuffle and Volley – Set two markers/cones 10 yards apart.  Resting partner is ten yards away between the two markers.  Working partner starts at one marker, resting partner tosses the ball and working partner volleys it back then shuffles to other cone, resting partner tosses and working partner volleys and shuffles to opposite cone.  Repeat for 2 minutes and switch.
  1. Shuffle and Head – Same as above except head the ball each time. 
  1. Cool Down – partner juggle using all designated body parts.

TECHNICAL BALL WORK 1

  1. Dribble the ball in a confined space changing speed and direction frequently (3 minutes)
  1. Juggle in a confined space using any designated body parts (feet, thighs, chest, head).  If it hits the ground – 5 sit-ups.
  1. Coerver Series – Pick any 6 coerver moves (or make-up your own) and perform them each for 30 seconds.  Be precise and quick – It’s OKAY to make mistakes.
  1. Quick Dribble/Speed Dribble – Quick dribble (touching the ball with each step to the half-line).  TURN QUICKLY and sprint dribble (long touches) back.  Repeat 3 times.

 

SHOOTING

 

  1. Shooting Technique – Get 5 – 7 yards from the wall and shoot the ball first time at the wall.  Make sure the technique is proper (toe pointed down, knee over ball, lock your ankle, chest over ball…) – 2 minutes.
  1. Power Shooting – Back up to 20 yards and strike the ball the first time at the wall.  When the ball comes back to you, make sure it is stationary and REPEAT.  To challenge yourself, once you strike the ball, regardless of how the ball comes back to you try to strike it again one touch.  Pick a spot on the wall and aim to shoot there each time.  5 minutes – Keep the ball LOW!
  1. Trapping and Shooting – Again at 20 yards, strike the ball with power.  As it comes off the wall, trap the ball cleanly and get the ball ready to strike it again.  To challenge yourself, once the ball comes off the wall, trap the ball QUICKLY and fire another shot immediately.  The purpose is to develop a good first touch and a quick release.  (5 minutes).

EVERYDAY EXERCISES – little things the make a BIG difference!

  1. Being able to pass with both feet. 
    1. Being able to find a target with both feet
  1. Being able to volley with both feet.
  1. Being able to chip and drive a ball with both feet.  Once you get good doing both – work on the distance and pace.  For example, a chipped ball does not always have to be kicked with a ton of power; sometimes you may just want to chip it slightly over a wall of defenders. 
    1. Chip – your foot should hit underneath the ball, chest back, and with your inside of foot – right by your big toe
    2. Driven Ball – hit with your laces/instep; your foot should hit the middle of the ball.  A driven ball will NOT have any bend in it!
  1. Being able to shoot a ball with both feet and most importantly, getting the shot ON-FRAME or ON-GOAL!
  1. Having a good first touch --- Have someone chip to you and work on that FIRST TOUCH with both feet!
  1. Being able to win a ball OUT-OF-THE-AIR…Work on those HEADERS!

FITNESS IDEAS

  1. Run the lake as HARD as you can…Jog 10 minutes after

2.  CONES

Set up :       Six cones at 0, 5, 10, 15, 20, 25 yards

Action:       Sprint to nearest cones and back to start; Sprint to 2nd cone and back to start.  Repeat for third, fourth, and fifth cones.  This equals 1 repetition.  Do TEN times.  Try to get them all in 40 seconds; Between each repetition rest 30 seconds.  On the 3rd, 6th and 9th cone rest for 45 seconds.

 FARTLEK

  1. 10 minute warm-up jog; 1 minute hard, 1 minute easy; 2 minutes hard, 1 minute easy; 3 minutes hard, 1 minute easy; 4 minutes hard, 1 minute easy; 5 minutes hard, 1 minute easy; 10 minute cool-down (jog).
  2. 10 minute warm-up jog; 5 hard, 4 easy; 4 hard, 3 easy; 3 hard, 2 easy; 2 hard, 1 easy; 1 hard, 5 easy cool-down.
  3. 10 minute warm-up jog; 2 hard, 1 easy (repeat 10 times); 10 minute cool-down.
  1. 120’s
    1. Sprint the length of the football field from endline to endline as fast as you can then jog back to start position.  Try to do each 120 in 20-25 seconds, the jog back is your rest.  Once your back to start position, go again!
  1. Yo Yo Intermittent Recovery Test

Set up:        1 cone at 20 meters (approx. 65.5 ft)

Action:       Follow the instructions on the Beep Test CD (if you want one I will get it to you).  Run to the cone and back within the time allotted for each level.  Rest 10 seconds.  Repeat until you have missed the required interval twice (First time is a warning, second time the test is over.)  It is considered a “MISS” when you do not get down and back by the 2nd beep.  The last level attempted is your beep test score.

Standard:    15.1

 

 

Sponsor:  Eric Hamilton
Webmaster: Matt Winkelman
Created:  12/18/2008

© Copyright Nick Tursi and Amanda Green 2008
Last Updated: 19 Feb 2009