WORKOUTS THAT YOU CAN DO WHEN YOU CAN’T MAKE PRACTICE OR HAVE TIME TO TRAIN, OUTSIDE OF PRACTICE

WARMING UP

        10 MINUTES, LIGHT JOG/JOG IN PLACE, STRETCH ALL MUSCLE GROUPS

       COOL DOWN IS MUCH MORE IMPORTANT TO ALLOW YOUR MUSCLES TO RECUPERATE

BALL WORK (in order of work to be done)

• 1minute: jog with ball, change directions and speeds, do a couple of dribbling moves and turns
• 1 minute: juggle the ball with your head (bend knees, hit ball with forehead
• 1 minute: throw ball in the air, jump and receive the ball on your head, bring it down to your feet, take a couple of touches, repeat
• 1 minute: thigh juggling
• 1 minute: throw ball in the air, jump and receive with chest and thighs, bring down to your feet, take a couple of touches, repeat
• 1 minute: juggle with your feet, try for no spin on the ball
• 2 minutes:  throw ball in the air, receive with your feet, dribble, and repeat

• DRIBBLE IN A FIGURE EIGHT (10 yards), USE INSIDE AND OUTSIDE OF BOTH FEET: 1 MINUTE ON / ONE MINUTE REST FOR EACH FOOT INSIDE AND OUT

• SPRINT DRIBBLE WITH BALL TO 25 YDS, LEAVE BALL, SPRINT BACKWARDS, SPRINT TO BALL, SPRINT DRIBBLE WITH BALL (DO 10 TIMES)  (DO SAME BY PASSING A BALL 25 YDS OR TO A CONE, SPRINT TO, AND BRING IT BACK TO THE STARTING POINT)

• 60 JUMPS OVER THE BALL FRONT AND BACK
• 60 JUMPS OVER THE BALL SIDE TO SIDE 

BALL ON WALL WORK (SHOOTING, PASSING, HEADING, RECEIVING) IMPORTANT TO STRESS THE PROPER TECHNIQUE (ALWAYS REST AS LONG AS YOU TRAIN, FOR EACH MINUTE OF WORK, REST THAT AMOUNT))

• START 5 YARDS AWAY FROM A WALL
• 2 TOUCH PASSING AND RECEIVING (TRY FOR 25 PASSES PER MINUTE FOR EACH FOOT)
• MOVE TO ONE TOUCH, 30 PASSES PER MINUTE
• 1 TOUCH VOLLEYS (OUT OF THE AIR 15 PER MINUTE PER FOOT)
• HEADING AGAINST THE WALL 25 PER MINUTE
• BACK UP TO 20 YARDS, AND DO SHOOTING WITH BOTH FEET.  15 SHOTS PER MINUTE (TECHNIQUE: ANKLE LOCKED, KNEE OVER THE BALL, FOLLOW THROUGH, HIT THROUGH THE CENTER OF THE BALL) TAKE A TOUCH, AFTER IT BOUNCES, SPRINT TO GET THE BALL, BRING IT BACK, AND REPEAT) WITH ALL OF THESE, MAKE SURE THAT YOU HAVE A TARGET TO AIM AT!

 STRENGTH (W/BALL ON WALL)

• PRACTICE LONG SERVES WITH BOTH FEET (I WILL TEST THIS IN PRESEASON)
• WORK ON TECHNIQUE AND DISTANCE (GET UNDER THE BALL) (DISTANCE), (LOCK YOUR ANKLE (FORCE/VELOCITY), (POINT NON KICKING FOOT AT YOUR TARGET) ACCURACY)
• HIT THE BALL 5 TIMES AT A TALL WALL, SPRINT TO RECEIVE IT
• COME BACK TO YOUR STARTING PLACE
• DO 10 JUMP UPS (KNEES TO CHEST JUMPS), TO EXHAUST LEG MUSCLES
• HIT THE BALL 5 TIMES, REPEAT STEPS ABOVE
• DO 25 WITH EACH FOOT

 SPEED (sprinting)

• 20,40,60,80, AND 100 YD SPRINTS – SETS BELOW (USE CONES OR OTHER MARKERS) BELOW, START DOING 8-20’S, 6-40’S, ETC.

• 120 YARD SPRINTS (SIZE OF A SOCCER FIELD)
• GIVE 1.5 MINUTES TO SPRINT TO END AND GET BACK TO START AGAIN AND TIME FOR ANOTHER 1.5
• DO 10 SETS AT LEAST ONCE PER WEEK

• 4 CONE DRILL (BOX SET UP 10 X 10 YARDS)
• SPRINT FORWARD
• SIDE TO SIDE SHUFFLE TO THE LEFT
• BACK PEDAL DOWN
• CARIOCA TO THE RIGHT
• DO 10 AT LEAST TWICE PER WEEK

 AGILITY (LATERAL SPEED AND AGILITY) LSA)

• SHUFFLING DRILLS(SLALOMS/WEAVING)
• SET UP AS MANY CONES OR SHOES OR IMAGINE 10-15 CONES AND RUN SLALOMS FORWARD AND BACKWARD.  THEY SHOULD BE IN A STRAIGHT LINE ABOUT 3 OR 4 FEET APART, JUST ENOUGH ROOM TO GET THROUGH THEM.  DO 2O OF THESE FORWARD AND BACKWARD
• NEXT, SHUFFLE THROUGH THE CONES SIDE TO SIDE, TO WORK ON MOBILITY.  AGAIN DO 20 OF THESE FORWARD AND BACKWARD
• 5-10-15’S BACK AND FORTH TO CONES
• AGAIN, YOU WILL NEED 3 CONES OR MARKERS OF SOME SORT
• SET THEM FROM A STARTING POINT 5 YARDS OFF THE LINE, ONE AT 10, AND ONE AT 15
• YOU WILL DO THIS 20 TIMES AS WELL, BUT WILL HAVE REST ON THESE, BECAUSE THEY ARE MORE SHOCKING TO THE MUSCLES.
• 1 SET OF 20 INCLUDES THIS:  SPRINT TO THE FIVE, AND SPRINT BACKPEDDLE BACK TO THE STARTING POINT, TURN AND SPRINT TO THE 10, SPRINT BACKPEDDLE BACK, TURN AND SPRINT TO THE 15, AND SPRINT BACKPEDDLE BACK
• IT SHOULD TAKE NO MORE THAN 30 SECONDS TO FINISH, AND YOU HAVE 30 SECONDS TO GET BACK AND RESTART YOURSELF AGAIN.   1MINUTE PER SET. 
• DO THESE AT LEAST ONCE A WEEK IN THE SUMMER, OR TWICE A WEEK IN THE 5 WEEKS BEFORE PRESEASON (AS WITH MANY OF THESE, THIS WILL ALSO BE TESTED IN PRESEASON)

            5-10-15-20-25-30 CONE DRILL (WIND SPRINTS)

• THESE ARE NATURAL WIND SPRINTS, BUT WITH A TIME
• FOR THESE, YOU SET UP CONES OR MARKERS AT 5,10,15, UP TO 30 YARDS APART. 
• THIS IS ALL FORWARD RUNNING, AND YOU SHOULD TIME YOURSELF AT 2 MINUTES PER SET, ONE MINUTE TO FINISH, AND ONE MINUTE OF REST TO WALK BACK TO THE STARTING POINT

ENDURANCE (long distance jog/sprint)

• 20 MINUTE JOG/SPRINT
• EVERY 2 MINUTES, SPRINT FOR 30 SECONDS
• ONCE OR TWICE PER WEEK, DEPENDING ON YOUR SPRINTING SCHEDULE 

WEIGHT TRAINING (w/out ball, WEIGHTS NOT NECESSARY, BUT OK IF YOU HAVE ACCESS)

• 50 PUSH UPS, 5 SETS OF 10, 3 DAYS A WEEK
• 100 SIT UPS 4 SETS OF 25, 3 DAYS A WEEK
• 100 JUMP UPS 10 SETS OF TEN, 3 DAYS A WEEK
• IF GYM IS AVAILABLE, CONSULT PARENTS, TRAINER, PROFESSIONAL, EXPERIENCED WEIGHT TRAINER, OR ME

 COOLING DOWN

• IMPORTANT TO ALWAYS FINISH EXCERCISING WITH A COOL DOWN
• START WITH A LIGHT JOG, ABOUT 50-100 YARDS
• STRETCH EVERY MUSCLE GROUP FOR 10 SECONDS, 2 TIMES
• MUSCLE GROUPS: QUADS, CALVES, BACK, GROIN, ARMS/SHOULDERS, HAMSTRINGS, NECK