Varsity
Soccer
Preseason
Training
Conditioning:
1. 3 mile run (6-7 minutes per mile pace) this should be done 3 times per week. The pacing is important because you will have to complete a 2 mile run in 13 minutes during the first week of preseason.
2. On the days when you don’t run the 3 miles you should do approximately a 5-minute warm-up prior to doing your sprinting exercises.
Sprinting:
1. An important thing for us to work on this year is speed; we need to develop better explosive speed as a team. Part of good sprinting is the mechanics of running, if you have questions regarding the proper techniques feel free to ask me. I also have a few DVD’s that cover the basics of sprinting.
2. For our sprinting exercise I ask that you do the following:
|
Distance (yds) |
Recovery
(sec) |
|
120 |
30-35 |
|
100 |
25-30 |
|
80 |
20-25 |
|
60 |
15-20 |
|
40 |
10-12 |
|
20 |
5-10 |
|
40 |
10-12 |
|
60 |
15-20 |
|
80 |
20-25 |
|
100 |
25-30 |
|
120 |
30-35 |
This progression should be done once per day and will help you to develop speed with stamina.
Ball
Skills:
1. Juggling: You should use both feet as equally as you can, working for as many consecutive touches as you can manage. Also attempt to use many different parts of the body as possible (i.e. head, chest, thigh, etc.)
2. Wall Passing (can be done with partner): minimum of 50 touches with each foot, once that is complete use other parts of the foot (outside, top, etc.)
3. Long passing: You should work on long passing (over 40 yards min) everyone who wants to play at the varsity level must be able to play a ball across the width of the field in the air.
4. Trapping (ball control): By yourself or with a partner toss ball up in different ways and attempt to control it on the first touch.
Anyone interested in playing soccer next year should participate in this training program. Doing so will bring you to preseason camp in shape and ready to play, it will allow us as a team to concentrate on other more advanced skills and tactics. Note: Preseason camp is mandatory.
Note: Goalkeepers should be following this program as well as working on some of the specific skill in the dvd’s that I have provided.
I look forward to seeing everyone out this upcoming soccer season. Also remember that following the conclusion of the school year we scrimmage on Thursday nights at the school.