SUMMER WORKOUTS Head Coach: Shaun gill

Transcription

1 STORM- SOCCER SUMMER WORKOUTS 2018

2 Storm Soccer As a soccer team, we want to achieve the maximum amount of endurance possible, both aerobically (for endurance and distance in a game) and anaerobically (for speed and quickness in a game) in our summer workout program. In order to achieve both types of endurance, a soccer player must spend his time during the summer getting into the best shape possible by running (both sprints and long distances), lifting weights (strength building), and performing plyometric exercises (speed building). Therefore, we (the coaching staff at CHS) require that our players run 5 days per week, lift weights 2 days per week, and perform plyometric exercises 2 days per week. A detailed monthly schedule is included in this packet so that every player knows exactly what to do and each day during the summer months. The summer workout program is broken down into 3 areas and designed to improve a player s physical endurance, physical strength, and physical presence on the soccer field. The 3 areas of the CHS Soccer Summer workout are as follows: 1. Lifting/Plyometrics Program 2. Running Program 3. Summer Scrimmages Lifting/Plyometrics Program The summer weight program will consist of lifting weights at the CHS (Cleveland High School) weight room. During June, we will lift on Tuesday and Thursday. During July, we will shift days and lift on Mondays and Wednesdays. Plyometric exercises are performed on non-lifting days. The weight program that we will be using is the Bigger-Faster-Stronger program, which includes 4 main lifts (large muscle lifts), and multiple auxiliary lifts (small muscle lifts). A lifting chart will be provided so that your student athlete can track his progress. Running Program Accomplishing running on your own does not require direct supervision; therefore, we (the coaching staff) are encouraging players to run on their own during the off days. In other words, each player does not have to report to CHS to run and have a coach watch him to make sure that he completes the workout; he can simply run whenever it is convenient for him. (This is a leap of faith on our part, but we will know in August who and who did not run on his own during the summer.) However, I do recommend and encourage players to met and run together with each other or with another partner so that they can hold each other accountable. (In other words, misery loves company!!!) Distance: Distance/Endurance days will be Mondays, Wednesdays, and Fridays. We will start with a distance of 1 mile and increase the distance by ½ mile increments every two weeks. How fast you run does not matter, as long as you improve every time you run. By the time, we take the 3.2-mile test on

3 August 13 th, Varsity players should be running 1 mile in less than 6 minutes and 2 miles in less than 13 minutes. (JV players should be running 1 mile in less than 7 minutes and 2 miles in less than 15 minutes.) Sprints: Sprint days will be on Tuesday and Thursdays. The second column below is an example of a sprint-interval workout program: Examples of Endurance and Sprint Interval Workout Program Schedule by Weeks Distance: Sprints: Week 1 and 2 1 mile 2 each (10yd,20yd,40yd,50yd,100yd) Week 3 and miles 3 each (10yd,20yd,40yd,50yd,100yd) Week 5 and 6 2 miles 2 each(10yd,20yd,40yd,50yd,100yd) Week 7 and miles 3 each (10yd,20yd,40yd,50yd,100yd) Week 9 and 10 3 miles 2 each (10yd,20yd,40yd,50yd,100yd) Summer Scrimmages Friendlies: Summer Friendly Scrimmages are held throughout the summer at both Cleveland High School and other High Schools in the metro area. We try to schedule one Home game and one Away game with each opponent. Game dates, opponents, and times are as follows: Upperclassman/Varsity Prospects: June 20 th -- Hope 6pm (Home CHS) UNM Team Camp July 7, 10, 12, 17, 19 July 25 th Hope 6pm Hope) July 26 th Sandia 6pm (Home CHS) Summer Classic Scrimmages July 30 August 3 August 5 th Show Low, 9am (Home CHS)

4 Underclassman/JV and C-team Prospects: July 11 th Rio 6pm (Home CHS) July 18 th Rio 6pm (Away Rio Rancho High) August 2 nd Rio Rancho Freshman 9am (Home CHS) Summer Classic Scrimmages (hosted at CHS): We will also help host Summer Classic Scrimmages the week of July 30 August 3. The game times are in the morning to avoid the afternoon heat and thunderstorms frequently associated with late July/early August. Game times are as follows: Mon. 7:30 am Tues. 10:30 am Wed. 9:00 am Thurs. 9:00 am (Freshman/JV Game) Fri. 10:30 am Disclaimer: ALL Games/Scrimmages are by Coach s Invite only The CHS coaching staff will invite players to play in each game/scrimmage. Other players are welcome/encouraged to attend but not guaranteed any playing time. Some games/scrimmages are designed for Varsity Prospects only; some games/scrimmages are designed for Under Classman only. There are also a couple of games/scrimmages where both upper and under classman will get to chance to play. Thank you for your cooperation and understanding! -Coach Gill Weekly Workout Schedule As a program, we have scheduled all of the summer workouts during the week so that each player can rest and enjoy weekends off. The weekly schedules are included in this packet. The first schedule is broken down by weeks, and the second schedule is a calendar form. In each of the schedules, you will find what your student athlete should be doing each week of the entire summer.

5 June: STORM Soccer Weekly Summer Workouts (2018) Week 1 (11 th - 15 th ) Monday (6/11) Senior Meeting (3:00-4:00pm in the CHS Fieldhouse) Tuesday (6/12) and Thursday (6/14) Training Sessions: Week 2 (18 th 22 rd ) Tuesday (6/19) and Thursday (6/21) Training Sessions: Wednesday (6/20) Varsity Scrimmage (Players by Coaches Invitation only) (Hope CHS from 6-7:30pm Week 3 (25 th 29 th ) Tuesday (6/26) and Thursday (6/28) Training Sessions: July: * July 4 th Break (OFF) Run on your own! * UNM Team Camp July 7,10,12,17,19 Friday July 6 th Field Session for players invited to UNM Team Camp (3:00 4:30pm on the Stadium) Week 1 (9 th 13 th ) Monday Thursday Training Sessions:

6 Wednesday (7/11) JV /Underclassman Scrimmage (Rio CHS from 6-7:30pm Week 2 (16 th 20 th ) Monday Thursday Training Sessions: Wednesday (7/18) JV/Underclassman Scrimmage (Rio Rio Rancho from 6-7:30pm Week 3 (23 th 27 th ) Tuesday Thursday Training Sessions: * UNM Elite Camp July * Wednesday (7/25) Varsity Scrimmage (Players by Coaches Invitation only) (Hope Christian - Hope Christian from 6-7:30pm Thursday (7/26) Varsity Scrimmage (Players by Coaches Invitation only) (Sandia CHS from 6-7:30pm Week 4 (30 th Aug 3 rd ) Monday Friday (7/30- Aug 3 rd ) Summer Classic Scrimmages (Hosted CHS): Mon. 7:30 am Tues. 10:30 am Wed. 9:00 am Thurs. 9:00 am (Freshman/JV Game) Fri. 10:30 am August: Week 1 (Aug 6 th 10 th ) Tuesday Wednesday (8/7 & 8/8) Open Field Training Session Afternoon sessions (3:00-4:30mm) Everyone (Grades 8-12) Thursday and Friday (8/9 and 8/10) Run on your own!!

7 Week 2 (13 th 17 th ) TRYOUT WEEK!! Monday (8/13)- 1 st day of Tryouts Tuesday (8/14)- 2 nd day of Tryouts Wednesday (8/15) 3 rd day of Tryouts Thursday (8/16)- Last day of Tryouts *Teams Announced* Friday (8/17) - Individual Team Practices (3:00-4:30pm) *Mandatory Parent Meeting from 5:00-6:00pm* Week 3 (20 th 24 th ) Monday (8/20) Friday (8/24) Normal Practice time 3pm and 4 pm) (The practice/game schedule for the remainder of August-November is covered during the In Season parent/player meeting on August 11 th ) Disclaimer: ALL Games/Scrimmages are by Coach s Invite only The CHS coaching staff will invite players to play in each game/scrimmage. Other players are welcome/encouraged to attend but not guaranteed any playing time. Some games/scrimmages are designed for Varsity Prospects only; some games/scrimmages are designed for Under Classman only. There are also a couple of games/scrimmages where both upper and under classman will get to chance to play. Thank you for your cooperation and understanding! -Coach Gill