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.