Boot Camps from Exercise Technology, Inc.

Boot Camps from Exercise Technology, Inc. Middle School Boot Camp Soccer www.xergames.com

About the Author: Joe Germaine played Quarterback at Ohio State University where he was a member of 3 Big Ten Championship teams. In 1997, he was awarded Rose Bowl MVP honors after the Buckeyes defeated Arizona State. He set 11 school records for passing during his career. After college, Joe was drafted by the St. Louis Rams in the 4th round of the NFL draft. He was a member of the 1999 Super Bowl Champion Rams team when they defeated the Tennessee Titans. He was a back-up to 2 time NFL MVP Kurt Warner. Joe also spent time with the Kansas City Chiefs and the Cincinnati Bengals. After a 10 year professional football career, Joe began coaching and currently is a head high school football coach as well as runs his own Quarterback training business. COPYWRITE: EXERCISE TECHNOLOGY, INC. 2011 Version 1.0 May 2011

Welcome to XerSports Soccer Boot Camp for Middle School XerSports Boot Camps are designed to make fitness and sports training more fun, engaging, challenging and inclusive than traditional forms of exercise and sports training. Here are a few tips to assist you in understanding and making your interactive Boot Camps successful. Structure with Flexibility Boot Camps are designed to work with both XerTrainer and XerPro interactive target wall systems. XerTrainer offers Trainer mode only, while XerPro offers both Trainer and Performance Mode. XerPro offers significantly more training in lateral movement. Boot Camps are published as 4 session programs, each 45 minutes with a dynamic warm up and two drills. Feel free to mix and match the drills to meet your own needs. Also feel free to add your own exercises to the warm up. Each drill has a specific purpose and numerous skill benefits. Be sure to communicate these to participants prior to the start of each drill. There are three ability level options for each drill beginner, intermediate and advanced. Each drill is repeated three times.: o First is to LEARN the drill and get used to working together as a team. o Second is a PRACTICE run to improve both individually and as a team. o Third is the CHALLENGE to achieve your best score as a team, and to compare your score with the other teams. Number of participants XerSports drills are designed to engage up to eight participants per station. Smaller groups may be advisable to make drills faster and more challenging for higher ability levels. You can also try some of the drill variations to accomplish the same thing. For larger groups, we suggest that people toward the back of the line be involved in some kind of simple physical activity to keep them moving while still rooting for their team (running in place, jumping in place, jumping jacks, pushups, sit ups and more). Additional Tips The equipment list for each drill is per station. You can substitute as desired using equipment you have to complement the ball kit shipped with each XerPro or XerTrainer system. When more than one line is called for and you re using Trainer Mode, be sure to position the lines so they don t run into each other. 3 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

Recommended Equipment for XerPro and XerTrainer Your XerPro or XerTrainer is tough, durable and designed to take a beating. However, it is a computer and we need to keep that in mind when it comes to preserving the longevity of the electronics. Here is the recommended equipment list: Air filled regulation athletic balls (tennis, basketball, football, volleyball, soccer ball etc) Rubber practice baseballs, softballs, lacrosse, cricket or T Balls (need to bounce). PassBack Footballs Playground balls of all diameters Beanbags or dead balls for single directional play Swim Noodles or foam bats for striking the targets 2 pound or 1 kilo medicine ball (This is the maximum weight) BOSU balls or other balance devices for standing, sitting or lying Implements for striking the balls (hockey sticks, paddles, bats, rackets etc) Cones to provide barriers or direction The following equipment is supplied with your system when it is purchased. See spec sheets for quantity details. 5" red playground balls 7" yellow playground balls 8.5" blue playground balls 2lb. medicine ball Bean bag set Foam noodles What Equipment NOT to use on your XerPro or XerTrainer Regulation baseball. It will not return properly (because there is no bounce). Over time it will damage the electronic connectors. Regulation lacrosse balls. Over time it may scuff the panels and damage the electronics. Regulation cricket balls. 3 pounds and greater medicine balls for throwing at the system. (OK to use a heavier medicine ball to TOUCH the targets while holding the medicine ball in your hands). Any hard plastic implement such as a stick or bat for hitting targets. Use foam noodles 4 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

XerSports Four Session Boot Camp for Middle School SOCCER Session List Page Session Sport Activities Purpose 8 1 Soccer 11 2 Soccer Free kick Angle Kicks Throw Ins Ladder Kicks Time the approach to the ball and make an accurate kick. Time the approach to the ball from an angle and make an accurate kick. Improve throwing the ball at a target. Increase foot speed and timing up the kick on target. Team Roll and Kick Improve teamwork and discipline. 14 3 Soccer 17 4 Soccer Pass Trap Shoot Work on receiving a pass with your back turned to the goal and lining up a shot. 3 Move Drill Practice passing, trapping, and shooting the ball. Ball Handling Improve ball handling and dribbling using both feet. Exercise Technology Inc. 800 900 8542 www.xergames.com 5 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

XERSPORTS SOCCER BOOT CAMP FOR MIDDLE SCHOOL SESSIONS SESSION ONE Schedule Time Description Purpose 00:00 00:10 Dynamic Warm up Full body warm up for movement. 00:10 00:25 Free kick (3 Sets) Time the approach to the ball and make an accurate kick. 00:25 00:40 Angle Kicks (3 Sets) Time the approach to the ball from an angle and make an accurate kick. SESSION TWO Schedule Time Description Purpose 00:00 00:10 Dynamic Warm up Full body warm up for movement. 00:10 00:25 Goalie Throw Ins (3 Sets) Improve throwing the ball at a target. 00:25 00:40 Ladder Kicks (3 Sets) Increase foot speed and timing up the kick on target. SESSION THREE Schedule Time Description Purpose 00:00 00:10 Dynamic Warm up Full body warm up for movement. 00:10 00:25 Team Roll and Kick (3 Sets) Improve teamwork and discipline. 00:25 00:40 Pass Trap Shoot (3 Sets) Work on receiving a pass with your back turned to the goal and lining up a shot. SESSION FOUR Schedule Time Description Purpose 00:00 00:10 Dynamic Warm up Full body warm up for movement. 00:10 00:25 3 Move Drill (3 Sets) Practice passing, trapping, and shooting the ball. 00:25 00:40 Ball Handling (3 Sets) Improve ball handling and dribbling using both feet. 6 P age

XERSPORTS SOCCER BOOT CAMP FOR MIDDLE SCHOOL DYNAMIC WARM UP Game 4, Level 3 for 4 minutes. Reset as required. Dynamic Warm up To stretch, loosen up and prevent injuries. (10 minutes) Start by forming a line 20-30 feet from each target station. Each person starts 3-5 seconds apart. Toe Walk: With weight on the balls of the feet, and heels staying off the ground, walk to the target wall and touch any target. High Knees: Return to the starting point by running as you focus on bringing each knee in turn up to waist level. Make sure your arm pump is a waist to shoulder motion. Trunk Twists: Spread out. With a good knee bend, rotate waist to one side then the other in a twisting motion (10 reps). Lateral Shuffles: With a good knee bend and proper torso erectness, shuffle back to the wall and touch a target. Maintain flexion in knees throughout the drill. Focus on a good reach to loosen up the groin. Arm Circles: Return to the starting point with arms straight out to the side, rotating them forward and backward in a circular motion (approx. 10 reps). Jumping Jacks: Spread out again. With feet together and arms to your side, hop so feet come apart landing in a wide stance and the arms raising together over your head, then immediately returning to starting position. Repeat sequence for 15 repetitions. Repeat once, then the start Boot Camp drills. 7 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

XERSPORTS SOCCER BOOT CAMP FOR MIDDLE SCHOOL SESSION ONE DRILL ONE Free kick Purpose Time the approach to the ball and make an accurate kick. Primary Skills & Benefits Instructions: 3 Sets Conditioning Speed Agility Footwork Tracking Teamwork Throwing Catching Accuracy Power Strength Timing/Rhythm Concentration/Focus Core Strength Hand/Eye Coordination Foot/Eye Coordination Ball Control EQUIPMENT: 1 Soccer Ball; 1 Cone (blue dot) TIME: 240 seconds GAME LEVEL: Trainer Mode: Performance Mode: Beg: 1 1 Beg: 1 1 Int: 3 1 Int: 3 1 Drill 1) Group starts behind far cone. 2) 1 st in line runs to Kick Spot and kicks ball to target. 3) Player then traps ball, returns ball to Kick Spot and run to the end of the line. 4) Next in line repeats drill when ball is set at the Kick Spot. 5) Continue rotation until time is out. Adv: 3 2 Adv: 3 2 8 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

XERSPORTS SOCCER BOOT CAMP FOR MIDDLE SCHOOL SESSION ONE DRILL TWO Angle Kicks Purpose Time the approach to the ball from an angle and make an accurate kick. Primary Skills & Benefits Instructions: 3 Sets Conditioning Speed Agility Footwork Tracking Teamwork Throwing Catching Accuracy Power Strength Timing/Rhythm Concentration/Focus Core Strength Hand/Eye Coordination Foot/Eye Coordination Ball Control EQUIPMENT: 1 Soccer Ball; 2 Cones (blue dots) TIME: 240 seconds GAME LEVEL: Trainer Mode: Performance Mode: Beg: 1 1 Beg: 3 1 Int: 3 1 Int: 3 3 Adv: 3 2 Adv: 3 4 Drill 1) Group lines up single file in two lines behind side cones. 2) 1 st player in left line runs to Kick Spot and kicks ball to target with right foot. 3) Player then traps ball and returns ball to Kick Spot and runs to end of the right line. 4) When ball is returned the first player in right line performs same drill with left foot. 5) Continue alternating lines until time is out. 9 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

XERSPORTS SOCCER BOOT CAMP FOR MIDDLE SCHOOL SESSION ONE SCORES Date Group or Class Free kick Set Station 1 Station 2 Station 3 Station 4 Set 1: Learn Set 2: Practice Set 3: Challenge BEST SCORE Set 1: Learn Angle Kicks Set Station 1 Station 2 Station 3 Station 4 Set 2: Practice Set 3: Challenge BEST SCORE 10 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

XERSPORTS SOCCER BOOT CAMP FOR MIDDLE SCHOOL SESSION TWO DRILL ONE Goalie Throw Ins Purpose Improve throwing the ball at a target. Primary Skills & Benefits Instructions: 3 Sets Conditioning Speed Agility Footwork Tracking Teamwork Throwing Catching Accuracy Power Strength Timing/Rhythm Concentration/Focus Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 Soccer Ball; 2 Cones (blue dots) TIME: 240 seconds GAME LEVEL: Trainer Mode: Performance Mode: Beg: 4 3 Beg: 4 3 Int: 4 3 Int: 4 3 Adv: 4 4 Adv: 4 4 Drill 1) Group starts behind far cone. 2) 1 st in line runs to Throw Spot, picks up ball and throws to target. 3) Catches ball, drops to their back, gets up, and returns ball to Throw Spot. 4) Next in line begins drill when ball is set at Throw Spot. 5) Continue sequence until time is out. Variation: For larger groups, have player return ball directly to throw spot after rebounding ball. 11 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

XERSPORTS SOCCER BOOT CAMP FOR MIDDLE SCHOOL SESSION TWO DRILL TWO Ladder Kicks Purpose Increase foot speed and timing up the kick on target. Primary Skills & Benefits Instructions: 3 Sets Conditioning Speed Agility Footwork Tracking Teamwork Throwing Catching Accuracy Power Strength Timing/Rhythm Concentration/Focus Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 Soccer Ball; 1 Ladder TIME: 240 seconds GAME LEVEL: Trainer Mode: Performance Mode: Beg: 1 1 Beg: 1 1 Int: 3 1 Int: 3 3 Drill 1) Group lines up single file behind ladder. 2) 1 st player runs through ladder with 1 foot landing in each square. 3) After the last square, kick the stationary ball to target. 4) Player then traps ball and returns ball to the end of the ladder. 5) Next player begins drill when player in front kicks the ball. 6) Continue until time is out. Adv: 3 2 Adv: 3 4 12 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

XERSPORTS SOCCER BOOT CAMP FOR MIDDLE SCHOOL SESSION TWO SCORES Date Group or Class Goalie Throw Ins Set Station 1 Station 2 Station 3 Station 4 Set 1: Learn Set 2: Practice Set 3: Challenge BEST SCORE Set 1: Learn Ladder Kicks Set Station 1 Station 2 Station 3 Station 4 Set 2: Practice Set 3: Challenge BEST SCORE 13 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

XERSPORTS SOCCER BOOT CAMP FOR MIDDLE SCHOOL SESSION THREE DRILL ONE Team Roll and Kick Purpose Improve teamwork and discipline. Primary Skills & Benefits Instructions: 3 Sets Conditioning Speed Agility Footwork Tracking Teamwork Throwing Catching Accuracy Power Strength Timing/Rhythm Concentration/Focus Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 or more Soccer Balls; 1 Cone (blue dot) TIME: 240 seconds GAME LEVEL: Trainer Mode: Performance Mode: Beg: 1 1 Beg: 3 1 Int: 4 3 Int: 4 3 Adv: 4 4 Adv: 4 4 Drill 1) Group lines up shoulder to shoulder behind cone. 2) Furthest player in line rolls ball with left foot. Next player traps ball with right foot, then rolls ball to next player with left foot. 3) Continue sequence until ball reaches last player. 4) Last player then kicks ball to target. 5) Last player then dribble ball to end of line and start process all over. 6) Continue sequence until time is out. Variation: For larger groups, use an additional soccer ball or more to keep everyone active. 14 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

XERSPORTS SOCCER BOOT CAMP FOR MIDDLE SCHOOL SESSION THREE DRILL TWO Pass Trap Shoot 3 Sets Purpose Work on receiving a pass with your back turned to the goal and lining up a shot. Primary Skills & Benefits Instructions: Conditioning Speed Agility Footwork Tracking Teamwork Throwing Catching Accuracy Power Strength Timing/Rhythm Concentration/Focus Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 or 2 Soccer Balls; 2 Cones (blue dots) TIME: 240 seconds GAME LEVEL: Trainer Mode: Performance Mode: Beg: 1 1 Beg: 3 1 Int: 3 1 Int: 3 3 Adv: 3 2 Adv: 3 4 Drill 1) Group lines up single file behind last cone. 2) Player 1 stands at middle cone. 3) Player 2 passes ball to Player 1. Player 1 traps ball, turns, and shoots ball to target. 4) Player 1 gets ball and dribbles back to next in line. 5) Player 2 now becomes Player 1. 6) Continue until time is out. Variation: For larger groups, split the group into two lines and use an additional soccer ball or more to keep everyone active. 15 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

XERSPORTS SOCCER BOOT CAMP FOR MIDDLE SCHOOL SESSION THREE SCORES Date Group or Class Team Roll and Kick Set Station 1 Station 2 Station 3 Station 4 Set 1: Learn Set 2: Practice Set 3: Challenge BEST SCORE Set 1: Learn Pass Trap Shoot Set Station 1 Station 2 Station 3 Station 4 Set 2: Practice Set 3: Challenge BEST SCORE 16 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

XERSPORTS SOCCER BOOT CAMP FOR MIDDLE SCHOOL SESSION FOUR DRILL ONE 3 Move Drill 3 Sets Purpose Practice passing, trapping, and shooting the ball. Primary Skills & Benefits Instructions: Conditioning Speed Agility Footwork Tracking Teamwork Throwing Catching Accuracy Power Strength Timing/Rhythm Concentration/Focus Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 Soccer Ball; 1 Cone (blue dot) TIME: 240 seconds GAME LEVEL: Trainer Mode: Performance Mode: Beg: 1 3 Beg: 3 1 Int: 4 3 Int: 4 3 Adv: 4 4 Adv: 4 4 Drill 1) Group starts behind far cone. 2) 1 st in line throws ball at target, traps ball, then kicks ball at target, traps ball, then sets ball at Start Point. Go to the end of the line. 3) When ball is set, next in line performs same sequence. 4) Continue sequence until time is out. 17 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

XERSPORTS SOCCER BOOT CAMP FOR MIDDLE SCHOOL SESSION FOUR DRILL TWO Ball Handling Purpose Improve ball handling and dribbling using both feet. Primary Skills & Benefits Instructions: 3 Sets Conditioning Speed Agility Footwork Tracking Teamwork Throwing Catching Accuracy Power Strength Timing/Rhythm Concentration/Focus Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 or 2 Soccer Balls; 2 Cones (blue dots) TIME: 240 seconds GAME LEVEL: Trainer Mode: Performance Mode: Beg: 1 1 Beg: 3 1 Int: 3 1 Int: 3 3 Adv: 3 2 Adv: 3 4 Drill 1) Group lines up single file behind last cone. 2) 1 st player dribbles from inner foot to other inner foot until they reach next cone. 3) At next cone, take a shot at target. 4) After shot, trap ball and dribble ball back to Start Point. 5) Next player repeats sequence. Variation: For larger groups, use two balls, with next player starting when first player has hits target and has retrieved the ball. 18 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

XERSPORTS SOCCER BOOT CAMP FOR MIDDLE SCHOOL SESSION FOUR SCORES Date Group or Class 3 Move Drill Set Station 1 Station 2 Station 3 Station 4 Set 1: Learn Set 2: Practice Set 3: Challenge BEST SCORE Set 1: Learn Ball Handling Set Station 1 Station 2 Station 3 Station 4 Set 2: Practice Set 3: Challenge BEST SCORE 19 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

Exercise Technology Inc. 800 900 8542 www.xergames.com