1 st season game: FRI, AUG 17 th

Transcription

1 1 st day preseason: WED, AUG 1 st 1 st scrimmage: SAT, AUG 11 th 1 st season game: FRI, AUG 17 th The triumph can t be had without the struggle. - Wilma Rudolph (Athletics, 1956, 60) We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort. -Jesse Owens, (Athletics, 1936)

2 Critical to success: ORGANIZED TRAINING SCHEDULE Monday - Wednesday - Friday 1) Dynamic Warm-up + Stretch 2) Skill-work (with a ball) 3) Agility - ladder + line + cone 4) Weight Room 5) Abdominals 6) Sprint Ladder 7) 1v1 or pickup (10-15min of this goes a long way ) 8) Cool-down - dynamic + static stretching, foam rolling, band/rope stretching, ice 9) Recovery Nutrition - within 30min of when you finish Tuesday - Thursday 1) Dynamic Warm-up + Stretch 2) Skill-work 3) Fitness Test or Anaerobic Sprint Workout (Tue) OR 1v1 followed by pickup game (Thu) 4) Cool-down - dynamic + static stretching, foam rolling, band/rope stretching, ice 5) Recovery Nutrition - within 30min of when you finish Week # Mon Tue Wed Thu Fri 1 1A #1-10 2A + 2 1A #1-10 2A + 3 1A #1-10 2A + 4 1A #1-10 2A + 5 3B 2B + 6 3B 2B + 7 3B 2B + 8 3B 2B + 1A # A # A # A # A + 3B 3A + 3B 3A + 3B 3A + 3B 2B 2B 2B 2B 1v1, pick-up 1A + 3A 2A 1v1, pick-up 1B + 3A 2A 1v1, pick-up 1A + 3A 2A 1v1, pick-up 1B + 3A 2A

3 Soccer Skill & Fitness Examples of Skill Workouts 1. Competitive 11 v 11 match 2. Organized training session (1 1/2 hours) 3. Competitive pick-up game (4 v 4 is ideal, with goalkeepers and regulation goals is even better) where score is kept and you play with lines (30 minutes to 1 hour) 4. 1 v 1: keep score, play everyday (3 minutes to 20 minutes) 5. Skills-Conditioning Program (SCP) (1 hour and at least twice per week) 6. Coerver workout (15 minutes) this is a critical agility component, don t underestimate its value 7. User friendly flighted balls with back spin (in pairs like we did in the spring) (10 minutes) 8. Heading (10 minutes) 9. Racquetball court or wall shooting workout (20-30 minutes)

4 1A Warm-ups: Linear Dribbling Patterns Objective: 1. Develop right-left coordination 2. Master fundamental movements to improve ball control in open space 3. Improve 1v1 take-on ability Perform these keeping in mind the: 1. Posture 2. Balance 3. Vision Each pattern should be performed over a 40yd distance, out and back. Get in maximum repetition by keeping the ball close and making a touch or feint with every single stride. Mastered the coordination and footwork required and then add speed of movement. Patterns: 1. Instep touch using one leg only, 2. Inside of foot touch then outside of foot touch using same foot 3. Roll forward (inside then outside) entire distance using same foot 4. Instep touch -- alternating feet every step 5. Roll forward then stop using an outside of same foot to cutback -- repeat 6. Roll inside then scissor step to outside with same foot alternate feet 7. Roll inside then cut with outside of same foot alternate feet 8. Roll inside then step-over fake with other foot alternate feet 9. Roll outside then cut using inside using same foot alternate feet 10. Scissor step outside then cut inside using same foot alternate feet 11. Scissor step outside then roll to inside using same foot alternate feet 12. Step-over inside to cut outside using same foot alternate feet 13. Step-over inside then roll to outside using same foot alternate feet 14. Stop-start sole of foot touch every 5-10 strides same side 15. Every 5 strides stop then cut-or-roll inside alternating feet

5 2A Change of Direction Ball Drills Objective: 1) Develop right-left coordination 2) Master fundamental movements to improve speed of play 3) Improve ball control in tight spaces 4) Improve 1v1 ability Perform these keeping in mind the 2 things that beat opponents: 1) Change of direction 2) Change of speed (accelerating and/or decelerating) You will be ed on the following 8 change of direction patterns during pre-season: 1) cut ball across body using inside of foot, push it with outside of other foot 2) cut ball using inside of foot, open hips, push out using inside of other foot 3) V - pull ball back with sole, push it with outside of other foot 4) V - pull ball back with sole, open hips, push it with inside of other foot 5) Cruyff - cut ball behind standing leg, push it with outside of other foot 6) Cruyff - cut ball behind standing leg, open hips, push ball with inside of other foot 7) Stanley Matthews - drag ball inside, push it to outside using outside of same foot 8) Stanley Matthews - drag ball inside, scissor step outside, push ball opposite direction with other foot Coordination & Control: do each move for seconds, concentrating on smooth cutting, planting with clean touches. This should be done at a medium intensity. Develop a rhythm with each move. Allow equal rest between to the work interval selected. A 5-7yd 2 area should allow ample space. Quick Touches & Foot-speed: do each move for 20 seconds with short touches as fast as you can. This should be done with minimal movement over space - just body swivel and quick legs. Allow 30 seconds between each work interval. If you have mastered coordinating the movements, then you should do this at a high intensity in a tight ( 2yd 2 ) space. Game Speed: do each move for seconds at high-pressure speed. The first touch should be short/quick, followed by an immediate 2 nd touch that is long ( 5yd) and accelerates you away. Push to train out of your comfort zone. A large section of open field space is required (ie center circle). You should be exhausted at the end of each work interval. Allow full recovery ( 45-60sec) between each interval Make certain that you are warmed up before doing this version (feel free to use workout A or B as the warm-up).

6 2B Turning Practice these turns using sidewalls of a gym or racquetball court, or by working in groups of three where two people serve as walls. Turns should be practiced imagining that your back is to pressure with a defender that you must maneuver around. Perform turns in a circuit style doing of 1 minutes of work per turn. Rest by juggling or light dribbling for 1 minute between each turn (unless working in group of three in which case the rest is when passing as a wall). Go though circuit 2 times. TURNS: 1. No-pressure turn, go toward ball but let-it-run across body turning Outside of foot penetrating turn, then pass with opposite foot 3. Receive side-on, move thru ball away from imaginary defender, cut ball behind leg, face-up, pass w/ opposite foot 4. Inside of foot cut for a penetrating turn, then pass with same foot that made cut 5. Receive side-on without moving (ie as if shielding, hold your ground), step-over or scissor step to fake one way, then cut and turn the other way 6. Fake one direction before ball arrives, cut and turn opposite direction of fake step

7 3A Conditioning with a Ball Ball Control 6 minutes- Jog while dribbling the ball with quick touches, changing direction and speed. Do this in a confined space where many changes and touches are necessary. 1 minute- Head juggling 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- Throw ball up, jump and while you are in the air, settle the ball with your chest, then to your feet, and move off quickly repeat. 1 minute- Foot juggling with no spin on the ball. 2 minutes- Start in sitting position, throw the ball up, get up and settle the ball before it hits the ground, settle to your feet, move off quickly. Repeat. Use head, chest, thighs, and both feet in that order to control the ball. 2 minutes- Combined juggling using all parts of the body. Technical Speed 1. Dribble in a figure 8 ; use just the inside of both feet for 6 cycles, rest 30 seconds, and then use the outside of both feet for 6 cycles. The markers should be 15 yards apart. As you dribble around one marker, accelerate to the other as if you were beating an opponent. 2. Rest by walking for 30 seconds 3. Set a marker out about 25 yards from a starting point: a. Sprint dribble to marker b. Sprint backwards to starting point c. Sprint to ball d. Collect ball and sprint dribble back to starting point. e. Rest 30 seconds then repeat f. Do 3 sets total 4. Rest by walking 60 seconds 5. Set ball on the ground to your left and set a marker to your right 10 yards away. Move 10 times from side to side in a shuffling method without crossing your feet. 6. Rest by walking for 30 seconds. 7. Same as 5 but with Karaoke (criss-crossing legs) method. 8. Rest by walking for 30 seconds. 9. Same set up as #3 a. Pass the ball to the 25 yard marker b. Sprint to the ball c. Collect ball and accelerate to starting line d. Repeat 3 times

8 3B Shooting and Heading For this section a soccer kick wall, the side of a gymnasium, a tennis wall, racquetball court, etc., will be necessary. 1-A. Technique work: Get about 5 yards from the wall and hit the ball 1st time at the wall making sure the foot is pointed, knee is over the ball, inside of your foot is striking the center of the ball, and that all the power is derived from a quick snapping motion of the lower leg. (2 minutes) Repeat for 2 more minutes using 2-touch. 1-B. Technique work: At about 5 yards from the wall hit the ball 1-touch at the wall making sure the ankle is locked, toe is up, and knee is over the ball, instep of your foot is striking the center of the ball, and that all the power is derived from a quick snapping motion of the lower leg. (2 minutes) Repeat for 2 more minutes using 2-touch Touch Power Shooting: Back off about 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. (3min work, 1min rest, 3min work) 3. 2-Touch Trapping & Shooting: Again at 20 yards, strike the ball with power. As it comes off the wall, trap in cleanly and quickly fire another shot at the wall. The point of the drill is to develop a sound clean 1st-touch (a good set-up touch that is not underneath you, but also not too far away) as well as a quick, hard shot. (3min work, 1min rest, 3min work) 4. From 1-2 yards away, first time head juggling against the ball. (1 minute) 5. Feet Grounded Heading: Back off between 5-7 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) 6. Jumping Headers: Get within 5 yards of the wall -- toss the ball against the wall to force you 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)

9 FITNESS TESTS 40-Yard Shuttles - two markers 40 yards apart - up and back three times (total of 240 yards) - work interval 45 seconds - rest interval 45 seconds - start at 6 sets work up to 10 - extra rest every three (15 seconds extra rest) so after 3, 6 and 9 50-Yard Cone Drill - six markers at ten yard intervals - 10 and back, 20 and back, 30 and back, 40 and back, 50 and back (total of 300 yards) - work interval - 1 minute - rest interval - 1 minute - start at 6 sets work up to 8 - extra rest every three (15 seconds extra rest) so after 3 and 6 Super Set yards sprint in 18 seconds yards back in 30 seconds - rest interval on the line 25 seconds - 40 yard shuttle (45 seconds to 47 seconds work) - rest interval 1:15 - five complete sets Jingle Jangle - two markers 10 yards apart - up and back 10 times (200 yards) - work interval seconds - rest interval 1 minute - start at 8 sets work up to 10 - extra rest every three (15 seconds extra rest) so after 3, 6 and 9

10 ANAEROBIC SPRINT WORKOUT This is for our fitness base (which helps to be able to sprint an entire game and still have your legs for a game the next day) and also for our speed development. This does not help your wind (aerobic base), but it is just as critical for the way we play our game (at a sprint!). If done properly (meaning explosively and as fast as you can go) and consistently, then this program also will improve your speed through the summer. Remember this is just part of what you have to do. You must continue training with the ball and playing short- sided games since this speed training does not help change of direction (strength in cutting, etc.). In fact if you only do this without other forms of training, then you will hurt your agility ability. SPRINT ALL OUT ON EVERY SPRINT Do not pace yourself! TAKE FULL REST PERIOD Not less! CONCENTRATE ON EXPLOSIVE STARTS Leaning forward, driving knees, and pumping arms. SMOOTH POWERFUL STRIDES Throughout entire sprint! Sprint Reps for Weeks 1-3 Rest Period Weeks X 20yds 8 x 40yds 6 x 60yds 4 x 80yds 2 x 100yds 30 seconds for 20's 45 seconds for 40's 60 seconds for 60's 75 seconds for 80's 90 seconds for 100's Sprint Reps for Weeks 5-9 Rest Period Weeks x 20yds 10 x 40yds 8 x 60yds 6 x 80yds 4 x 100yds 20 seconds for 20's 30 seconds for 40's 45 seconds for 60's 60 seconds for 80's 75 seconds for 100's