Chanhassen Boys Soccer Offseason Training

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2 Activity 1 CONDITIONING ACTIVITIES Manchester United Fitness Test Length of run is 100 yds. RUN SPRINT TIME/ RECOVERY TIME: 1-10: 25 sec / 35 sec 11: 24 sec / 36 sec 12: 23 sec / 37 sec 13: 22 sec / 38 sec 14: 21 sec / 39 sec 15: 20 sec / 40 sec 16: 19 sec / 41 sec 17: 18 sec / 42 sec 18: 17 sec / 43 sec 19: 16 sec / 44 sec 20: 15 sec / 45 sec The RECOVERY TIME is a slow run back to the original starting line. There are 40 total sprints. Once you complete the 20 sprints do the list again in reverse (from sprint 20 - sprint 1.)

3 Activity 2 CONDITIONING ACTIVITIES 12-Minute Run/Cooper Test The goal of this activity is to run as far as you can in 12 minutes. Start on the outside of a soccer field at either the halfway point or in any of the 4 corners. Start your time and go as far as you can in 12 minutes. Your goal is to complete a Minimum of 8 laps. Anyone hoping to reach the varsity team should be trying to get between 9-10 laps.

4 CONDITIONING ACTIVITIES Activity 3 Gram Cracker For this activity the field is broken into 6 th s. You will start at a corner and sprint the first 6 th, and then jog the remaining 5/6 th s. Once you get back to your starting spot you sprint 2/6 th s, and then jog the remaining 4/6 th s. You continue this pattern until you sprint the full field. Cool down by walking a lap once complete. =Sprint =Jog/Recover

5 Agility #1 Agility Sets Ø Purpose/Focus: These are meant to be done at high speeds while controlling your body. When you change direction get low and focus on footwork. o NZ Run (Do each variation x 3 reps, rest 1 minute in between reps, match reps starting from each side total number of reps will be 6 per variation) o Directions: Put four cones/shoes/etc. down in a 7ydX7yd square. Start at one corner and run straight forward then make an N, followed by making a backward Z with your run Variation 1: Running Variation 2: Always facing forward (running, shuffle, back pedal). Stay low. o Shuttle (Do each variation X3 with 1 minute rest between reps) Set out 4 cones/shoes/etc. 10 yds apart in a straight line Each time you reach a cone switch which way you run (shuttle style progression) 2 variations Forward-Backward-Forward Backward-Forward-Backward NZ RUN

6 Agility #2 Agility Sets Ø Purpose/Focus: This session is meant to make your feet faster and improve foot work. Make sure you are thinking about being light on your feet and quick as you can. o Ladder drills (with no ladder). Place two cones/shoes/etc. 1 yard apart o Do each one twice for: 30 seconds with :30 seconds active rest (juggling a ball) o Activities: Foot hops facing forward Foot hops sideways -on one direction One foot hops facing forward One foot hops sideways-on one direction Feet in middle one on outside (do this one three times) Feet in middle two on outside (do this one three times) Figure 8 facing forward (quick little steps!) Figure 8 facing one direction Agility #3 Ø Purpose/Focus: The focus of this session is to improve power, explosiveness and jumping ability. Think about pushing off the ground using your whole leg. Take as much rest as needed so you are powerful the whole time. o Spider Wheel (do each 3x, rest appropriately) See diagram for set-up In a squat like position, shuffle from one cone to the next touching the middle cone in between each. Always facing forward Two variations (clockwise and counter clockwise)

7 Agility Sets Ø Squat Jump (do as many as you can for :20 seconds, Rest for 2:30, repeat 3x) o Go down to a squat position and jump straight up from there as high as you can o Make sure knees don t go in front of toes on the squat Ø Drop-Land-Jump (do 15 of these) Find something sturdy 2-3 feet tall Drop from it and land on both feet Immediately when landing jump forward as high and far as you can Make sure landing is solid and on both feet focus on balance. Spider Wheel Start/Finish

8 Ball Work #1 (30 Minutes Total) Chanhassen Boys Soccer Skill Sets Set out a 15 yard X 15 yard grid to work in. 2 Warm up by dribbling around in your grid using all surfaces of both feet and getting as many touches as possible. 2 Juggling. Try to use all 12 surfaces of your body to touch the ball before letting it fall (Inside, outside, and top of both feet, both thighs, chest, both shoulders, and head). 1 Grab a drink, rest, and make sure that at this point you are mentally prepared to put in work that will make you a better soccer player. 1 Each Try to do as many as you can in one minute, but focus on the quality of each cut/turn and make sure you are exploding into new space (5-10 yards) after each move. Focus on the quality instead of the quantity. You should also alternate feet each time you do a move. Inside of the foot cut Outside of the foot cut Sole of the foot pull back Step-Over Cruyff Turn Rest for 1. Grab a drink. Relax. 1 Each Try to do as many as you can in one minute, but focus on the quality of each controlling touch and make sure you are exploding into new space (5-10 yards) after each controlling touch. Work on both feet. The following exercises are performed by popping the ball up in the air. How high you choose to play the ball is up to you, but I would recommend around 15 feet. Inside of the foot control Outside of the foot control Behind the leg control Thigh control Chest control

9 Skill Sets Do 5 surfaces listed above X 2 = 10 of continuous work. Rest for 1. Grab a drink. Relax. 3 Juggle the ball. Try to keep the ball in the air for 3 consecutive minutes. Ball Workout #2 (30 minutes total) Set out a 15 yard X 15 yard grid to work in. 5 Warm-Up: dribble/juggle the ball using many different surfaces of your feet and body. 1 Rest. Grab a drink. Relax. Perform each following exercise for 1 minute continuously without rest between exercises. Foundations/Bell Touches (bend knees) Toe Taps (light touches on top of ball) Outside Inside alternating feet (Outside of right, inside of right, outside of left, inside of left ) Triangles (Inside right pushes ball slightly ahead of you, pull it with the sole of your left foot into the inside of your left foot and knock it across to the inside of your right, inside of right back to inside of left, push the ball slightly ahead of you with the inside of the left, pull it with the sole of your right foot ) Roll-out, Push-in (Put the sole of your right foot on top of the ball, roll it out slightly to the right as your foot slides down the outside of the ball and then push it toward your left foot with the inside of your right foot, repeat with left foot) Do 5 exercises listed above X 2 = 10 of continuous work. Perform each following exercise for 1 minute continuously without rest Moving toe taps (Just like regular toe taps except move forward,

10 Skill Sets backward, left, and right as you please. Just don t stop moving.) Sole roll to outside of the foot control (roll with sole of right foot, move with the ball and stop it with the outside of your right foot, roll with sole of left foot ) Baby V s (Start with the ball a couple feet in front and slightly outside of your left foot, pull the ball with the sole of your right foot in toward yourself at an angle and then push the ball with the inside of your right foot so that it ends up a couple of feet in front of and slightly outside of your right foot, repeat with the left ) 2-Step (Put your toe on top of the ball, pull the ball under you while skipping forward slightly with your other foot so that the ball ends up directly underneath you with the top of your foot resting on top of the ball and your toe facing behind you, push the ball back out in front of you and repeat. Switch feet approximately every 5 reps) Continuous Beckenbauers (Pull the ball with the sole of your right foot toward you while skipping slightly forward with your left foot, touch the ball with the inside of your right foot so that it goes behind your left foot. Repeat with left foot. Try to keep a continuous rhythm.)