Summer Training Program
Players and coaches have regular discussions on the topic, “What can I do to improve myself in the off-season?” Youth soccer players need to work on improving themselves in the physical (fitness), technical (skills), tactical (game), and psychological (mental) areas. In the off-season, players can always work on fitness by running and exercising. Tactical and psychological areas are really worked on in the team training session, or by watching games.
 
2017 Summer Training Program
  
Day 1. Dynamic Warm-Up/Ladder/Cone Footwork
  • 20 minute run
  • Strength Training: Body weight squats/lunges/Spider-man mountain climbers/Two point plank/Wall squat
  • Perform each exercise for 30 seconds one after another, after completing all five take a quick rest and then repeat. Try to complete three sets
  • Cool Down/Touches on the ball
 
Day 2. Dynamic Warm Up
  • Speed Work: Suicides 5/10/15/20/25, four sets with a 2:1 work ratio
  • Four 120 yard sprints in under 20 seconds, jog back to start in 42 seconds
  • Strength Training: Push-ups/Burpees/Cross-body mountain climbers/Plank/Bench Dips
  • Perform each exercise for 30 seconds one after another, after completing all five take a quick rest and repeat. Try to complete three sets
  • Cool Down/touches on the ball
 
Day 3. Dynamic Warm-Up Plus 500 Jump Rope
  • Ploymetric work (Remember to land softly when performing each exercise)
  • Box jumps (can use a sturdy picnic table or bench)/Reverse cone hop (turn 180 in air and perform 30 seconds clockwise, 30 seconds counter clockwise)/Power skips/Tuck jumps/
  • Standing long jump (jump and then run back to start)
  • Perform each exercise for a minute one after another and after completing all five rest.
  • Try to complete three sets
  • Strength Training: Repeat Day 1
  • Cool Down/touches on the ball
 
Day 4. Dynamic Warm-Up/Ladder/Cone Footwork
  • Speed Work
  • Ten hill runs, walk back down or 10 sets stadium stairs, walk back down
  • Eight 120 yard sprints under 20 seconds, 42 second jog back to start
  • Strength Training: Moving push-ups/burpee/pike push-up/one arm hammer plank/v-ball up with medicine or soccer ball
  • Perform each exercise for 30 seconds one after another, after completing all five take a quick rest and repeat. Try to complete three sets
  • Cool down/touches on the ball
 
Day 5. Dynamic Warm-Up/Jump Rope
  • 30 minute run
  • Cool down/touches on the ball
 
Day 6. Active Rest Don't Overdo It But Move. Bike/Swim/Walk/Play Beach Volley/Kayak
 
Day 7. Rest
 
Notes:
1.
This workout should be on the jags website this weekend under the training tab. I suggest you enjoy the weekend and start Monday, June 29th.
2.
Very limited equipment is needed.
3.
If you don't know how to perform an exercise you can find it online.
4.
The first week write down the number of reps for each strength exercise and then do the same in week four. Each week you should be looking to add more sets or time to perform each exercise.
5.
As you start practice in August the running goal is to be able to run 10-12 120 yard sprints in under 20 seconds with a 42 second jog back to the start with a minute rest after number seven. Try to add more sets or time to your running activities each week.
6.
KNOW YOUR LIMITS and LISTEN TO YOUR BODY. You might only be able to do five push-ups or complete one set. That is fine, find your base and build from there. Take extra rest if you need and if something feels off or you are exhausted take a day off.
7.
The opposite is true as well, for some of the older players you can start with more reps, sets or add time. If it is too easy push yourself, do more.
8.
If the exercises become tedious change it up. You can find plenty of variations to each activity online.
9.
Finding a friend or two to do the work-outs with will help push you through the tough work-outs.
10.
Know that the work you put in when nobody is watching is what will make you a better player, which in turn will help your team. If you don't push yourself now, you won't be able to when it counts.
 
11.
A workout program is useless without a good diet to go along with it. Eat right to perform at your maximum level.
12.
Get touches on the ball.
 
Have a great summer!