Waynesburg Men’s Soccer Summer Workout

1. Waynesburg Men’s Soccer Summer Workout “No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained.” Hebrews 12:11

2. 2012 Men’s Soccer Schedule

3. The Gauntlet • Run 1 mile in 6:00, Rest for 3 Minutes • Run ½ mile in 2:45, Rest for 2 Minutes • Run ¼ mile in 1:15 • Beep Test • Stage 50 • 50-yard shuttle • Complete in 12.5 second, rest for 45 seconds • 5 repetitions • Squat Rep Max at 185 lbs. • Bench Rep Max at 135 lbs. Pre-Season Fitness Tests

4. Distance Run A • A 30 minute run with a target distance of 3-4 miles • One soccer game may substitute for one run • Distance Run B • A 40 minute run with a target distance of 4-5 miles • Tempo Run A • 1 minute hard run, 2 minute recovery jog • Tempo Run B • 2 minute hard run, 4 minute recovery jog • Tempo Run C • 2 minute hard run, 2 minute recovery jog • Swim/Bike/Jog • Choose swimming, biking or jogging (swimming or biking preferred) • Complete 40 minutes of continuous cardio Training Index

5. 50-yard Shuttle Run • Place 2 cones ten yards apart, make 5 trips to cover 50 yards total in 12.5 seconds or less, rest for 45 seconds. Repeat 5 times. Alternate direction of turn each trip. • 50 Yard-Shuttle Video • Beep Test • To perform the test, first download the MP3 file below and put it on your music device of choice (iPod, CD, MP3 Player) The file will be sent to you via e-mail. • Next, place two cones (or markers) exactly 20 meters (21.8 yards) apart from one another. • The object of the test is to run as many times back and forth between the two markers until you cannot make the times any more. You will time your runs based on the timing of the beeps on the CD. The test will start slowly and then increase in speed so try and find the pace to save energy. The test ends when you do not reach the starting line before the final beep. • Beep Test How To Video • The Gauntlet • Run 1 mile, Rest for 3 Minutes • Run ½ mile, Rest for 2 Minutes • Run ¼ mile

6. 120 yard Sprint • Sprint 120 yards • Jog back to the line you started on • You have 20 seconds to complete the sprint and 40 seconds to return and restart • You will be expected to do 6 • Plant and Cut • 6 cones set at various distances apart • Run at each cone (plant) and hold for 3 seconds x 4 • Run and cut at cones with no stopping x 4 • Change cone distances x 3

7. 5-10-15 drill plus variations • Cover 5, 10, and 15 yards, returning to the start line each time • Variations: • Sprint-turn-Sprint back • Sprint out- Back peddle back • Back peddle out- Sprint back • Shuffle out- Carioca back • Back peddle-Sprint drill • Start by facing backwards at cone 1 • Back peddle to cone 2 • Sprint to cone 3 • Back peddle to cone 4 • Sprint to cone 5 • End by back peddling to cone 6

8. 4-Cone Drill • 10x10 square • Sprint up, shuffle across • Back peddle down, Carioca across • Alternate directions with each rep. • 5 Cone Star Pattern • Start in the middle of the cones and sprint to cone 1 • Back peddle to the middle, then shuffle to cone 2 • Carioca back to middle cone, then back peddle to cone 3 • Sprint back to middle, then shuffle to cone 4 • Carioca back to middle cone

9. Speed Work #1 • Plant and Cut • 5-10-15 drill plus variations (1x each variation) • Back peddle-Sprint drill • 40 yard dash x 5, 30 second rest in between • Speed Work #2 • 4 cone drill (4 laps=1 set, alternate rotation) • 50 yard shuttle • 5 cone star pattern x 5 • Speed Work #3 • 120 yard sprint • Jump rope session -7 Variations Video • Each variation 30 seconds x 2 Speed Work

10. Ball Control • 1 minute Jog while dribbling a ball with quick touches, changing directions, and speed. Do this in a confined space where many changes and touches are necessary. • 1 minute Throw ball up, jump and while you are in the air stop the ball with your head, settle the ball to your feet, and move off quickly – repeat • 1 minute Thigh juggling • 1 minute Foot juggling with no spin on the ball • 2 minute Start in the sitting position, throw ball up, get up and stop the ball before it hits ground, settle it to your feet, and move off quickly – repeat using head, chest, thighs, both feet • 2 minutes Combine juggling using 12 parts of the body – head, shoulder, chest, both thighs, outside inside and instep of both feet. Ball Work

11. Technical Speed • Dribble in a figure “8” around the cones using just the inside of both feet for 6 figure “8’s”, then use the outside of both feet for 6 more. As you dribble around one marker, accelerate to the other as if you were beating an opponent. As you round the marker, use quick touches to improve technical speed. • Rest by walking for 30 seconds • Set a marker out about 25 yards from a starting point: • Sprint dribble to marker • Sprint backwards to starting point • Sprint to ball • Collect ball and sprint dribble back to starting point • Do this 3 times. • Rest by walking for 30 seconds Ball Work

12. Technical Speed (cont.) • Set markers or cones 10 yards apart. Shuffle from side to side to the cone and back 10 times without crossing legs. • Rest by walking for 30 seconds • Do two leg explosive jumps to ten yard marker and back, 3 times. Do single leg explosive hopping (Left foot first, then right) out and back, 3 times each leg. • Rest by walking for 30 seconds • Carioca to ten yard marker and back 10 times as quickly as possible • Rest by walking for 30 seconds • From the starting point: • Pass the ball to the 25 yard marker • Sprint to the ball • Collect the ball and accelerate to starting line • Do this 3 times Ball Work

13. Shooting and Heading • Technique work: get 5 to7 yards from the wall and shoot the ball first time at the wall making sure the foot is pointed, knee is over the ball, center of your foot is striking the center of the ball, and that all the power is derived from the quick snapping motion of the lower leg (2 minutes) • First time shooting with power: Back off 20 yards and shoot the ball first time at the wall. Strike the ball as hard as you can regardless of the bounce, height, speed, etc., that the ball comes to you. Pick a spot on the wall to shoot at each time and keep the ball low. (6 minutes) • Trapping and Shooting: at 20 yards, strike the ball with power, and as it comes off the wall, trap it cleanly and quickly fire another shot at the wall. (6 minutes) Ball Control

14. Shooting and Heading (cont.) • From one to two yards away, first time head juggling against the wall (1 Minute) • Back off between 5 and 7 yards, throw the ball up against the wall and as it comes off, head with power, getting your entire body into the heading motion. (2 minutes) • Get within 5 yards of the wall—toss the ball against the wall to force yourself to jump to head the ball back at the wall. Catch the ball after you have headed it each time. Make sure your toss forces you to the peak of your jump. Remember your technique and head with power (3 minutes) Ball Control

15. Lifting Index

16. Core Workout 1 Core Workout 2 Regular Bridge (1 minute) Side Bridge Right (30sec) Raise Leg (30sec) Side Bridge Left (30 sec) Raise Leg (30 sec) Superman Rest 30 Seconds Regular Bridge (1 minute) Side Bridge Right (30sec) Raise Leg (30sec) Side Bridge Left (30 sec) Raise Leg (30 sec) Aqua Man- 25 reps • 20 Sit-ups • 20 Isolated Leg Crunches • 20 V-ups • 20 Toe Touches • 20 Butt Lifts • 50 Bicycle Core Workouts

17. Lifting

18. Lifting

19. Lifting

20. Waynesburg University Men's Soccer “Many of life’s failures are people who did not realize how close they were to success when they gave up.” ~Thomas Edison May 2012

21. Waynesburg University Men's Soccer “The desire to succeed is measured by the will to prepare” June 2012

22. Waynesburg University Men's Soccer “We are what we repeatedly do. Excellence, therefore, is not an act but a habit” ~Aristotle July 2012

23. Matt Cross 724-466-4343 Waynesburg University Men's Soccer Carl Griffths 630-373-7819 Cgriffit@waynesburg.edu Sarah Arsenault 315-225-1206 Sarsenau@waynesburg.edu August 2012

24. Accountability