One month before the season starts – Where should I be with my fitness?

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One month before the season starts – Where should I be with my fitness?

This is what you should be working on with 4 weeks left before the season starts.

Obviously, warm up and stretch before partaking in these exercises.

Expectations of U13 

Monday – 1.5 Mile Run (under 11 minutes), Push ups and Sit ups (3 set of 15 each)

Tuesday  – Sprints – 3 Sets of 10 of 80’s  ( one set in AM, one set in afternoon, one set in evening)

Wednesday – Cross Training (bike, swim, hike, etc.), Push ups and Sit ups (3 set of 15 each)

Thursday –  2.0 Mile Run (under 15 minutes)

Friday – Off

 

Expectations of High School players

Aerobic Training – 6 minute warm up, 3 x 6 mins of the following….. sprint for 2 lamp posts, jog for 30 seconds.

Anaerobic Training – 8 minute warm up of dynamic stretching, then complete the following…

  • 8 x 30yd sprints ( rest 30 secs between reps & 2 mins after set is complete)
  • 6 x 40yd sprints ( rest 30 secs between reps & 2 mins after set is complete)
  • 3 x 90 second sprints around the soccer field with 90 secs rest between each lap.

Speed / Power – 10 minute warm up/ Dynamic stretching

10 Tuck Jumps, 10 x Jump running ( like slow motion but get height & distance – each 2 steps is one rep ) , 10 push ups, followed by 9 and so on to 1 ( 30 second rest in between ), Burpees as per push ups.

 

 

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