2017 HGS Summer Conditioning Packet

Transcription

1 2017 HGS Summer Conditioning Packet Your fitness level is a direct indicator of your preparation for the season! This program is designed to prepare you for tryouts and the fall season. There are 3 phases to the conditioning program that are designed to build your speed, overall fitness, and prepare you to compete at your best. The program is comprised of a variety of conditioning sessions so that you are doing different workouts each week! This fitness training is in addition to our team trainings on Tuesdays and Thursdays. Our team trainings will mainly focus around strengthening for injury prevention/improved performance and technical work with the ball. Do NOT perform your fitness training on days you attend team trainings (i.e Tues/Thurs) If you attend BOTH team trainings in a week only do the first 2 individual fitness trainings for that week (skip the 3rd) It is highly recommended that you perform the fitness workouts with teammates! Phase 1 June 5 - June 25 (3 weeks) Phase 2 June 26 - July 16 (3 weeks) Phase 3 July 17 - August 10 (3 weeks)

2 Weekly Schedule Follow the weekly schedule below for each phase of training. Conditioning should be done 3x/week on your own. Try to train in the morning or evenings to avoid the summer heat. Descriptions of all conditioning workouts are listed at the end of the packet. PHASE 1 Week 1 (June 5-11) 1. 3 Mile Run (aerobic) 2. Fartlek Intervals (aerobic) 3. Fartlek Intervals or 3 mile run (aerobic) Week 2 (June 12-18) 1. Fartlek Intervals (aerobic) 2. Box to Box (aerobic) s OR attend both team trainings (interval) Week 3 (June 19-25) 1. Box to Box (aerobic) s (interval) 3. The Gauntlet OR attend both team trainings (interval) PHASE 2 Week 4 (June 26 - July 2) 1. The Gauntlet (interval) 2. Sprint/Jog/Walk (interval) 3. Shuttles OR attend both team trainings (anaerobic) Week 5 (July 3 - July 9) s (interval) s (anaerobic) 3. The Gauntlet OR attend both team trainings (interval) Week 6 (July 10 - July 16) 1. Sprint/Jog/Walk (interval) s (anaerobic) s OR attend both team trainings (anaerobic)

3 PHASE 3 Week 7 (July 17-23) 1. Choose 1 Anaerobic workout from the list 2. Choose 1 Interval workout from the list 3. Yo-Yo Intermittent Recovery Test OR attend both team trainings **TEAM CAMP WEEK** - If you are not attending team camp, repeat Week 7 workouts Week 8 (July 31 - August 6) 1. Choose 1 Interval workout from the list 2. Choose 1 Anaerobic workout from the list 3. Yo-Yo Intermittent Recovery Test OR attend both team trainings Week 9 (August 7 - August 10) 1. Choose ANY workout from the list 2. Choose ANY workout from the list Do NOT train after Wednesday August 10th. Players should rest until the fitness test on Sunday August 13th

4 Conditioning Workouts Complete all conditioning workouts on grass or turf. Try to avoid running on the road. Some workouts will be easier to complete on the track or stadium field. Avoid training on the quad if the stadium is open. Training together will be more fun and push you more than training alone! Always warm up completely before training!!! Aerobic Workouts Fartlek Intervals Run hard for 2min, jog for 1 min, then run hard for 2min. Box to Box Start by dribbling from one end of the box (18) to the other. Leave the ball. Sprint 3 4 pace across the field to the other box Perform a recovery jog back to opposite box and restart the cycle by dribbling the ball to the other box. Perform the cycle for 8 minutes Rest 2 minutes Perform the cycle for 8 minutes Rest 2 minutes Perform the cycle for 8 minutes

5 Interval Workouts 400 s Run on a track or around a soccer field. Aim for a time of under 1:45 each lap. Run 400m (1 lap) Rest 2:30 minutes Repeat 8x The Gauntlet Complete each run consecutively: Run on a track or around a soccer field 1 mile (4 laps) in 7:30. rest for 1 minute 1 2 mile (2 laps) in 4:15. rest for 1 minute 1 lap in 1:45. rest for 1 minute 100 yards in 20 sec. Sprint/Jog/Walk Start on the end line Sprint 50m (maximum pace) (halfway line) Jog 50m (to other end line) Walk 100m (back to end line where you started) Repeat 8 times Rest for 3 minutes. Repeat another 8 times. Rest for 4 minutes. Repeat for a final set of 8 reps.

6 Anaerobic Workouts Shuttles Place 6 cones in a line five yards apart or use football lines (30 yards total). Run to the first cone and back, second cone and back and so on... Complete the shuttle in less than 40 seconds with 40 seconds recovery. Do it 6 times. 300 s Place 2 cones 25 yards apart. Sprint to the cone and back 6 times (300 yards total). Aim for under 1 minute Rest for 2 minutes Repeat 6 times. 120 s Start at one end line. You have 25 seconds to get to the other end line. You have 1:30 to recovery jog back to original the end line. Repeat 6 times

7 Yo-Yo Intermittent Recovery Test (Level 1) This will be your pre-season fitness assessment. A practice test will be administered during two of the team training sessions (see schedule above). You are competing AGAINST & FOR each other! Your score will be compared to other players ALL scores will be averaged to determine the number of fitness sessions during tryouts: Team Avg. > 60 shuttles (level 21) 1 less pre-season fitness session Team Avg. > 67 shuttles (level 23) 2 less pre-season fitness sessions Team Avg. > 72 shuttles (level 24) 3 less pre-season fitness sessions Team Avg. > 85 shuttles (level 26) NO pre-season fitness sessions You can download the app for the test. It is shown at the link below. PREPARE TO COMPETE!