Early PreSeason U15/14 Fitness and Training Plan

FEBRUARY = 2-months from league play = "EARLY PreSeason" stage

Goals: Build cardio fitness & maximum muscle strength
Explanation of Fitness Training & HOME TRAINING EXPECTATIONS (5min)
Fitness Training Program is "Soccer Specific" & Adjusts with each stage of the Soccer Season
NOTE: Coach Jenkin's playing style require peak fitness; practices will focus on team tactics & interplay.
Fitness & skills drills will be taught at practices but expected to be consistently practiced AT HOME.
EARLY PreSeason Workout PLAN at home (FEBRUARY):
0. WARM-UP: always properly warm-up muscles & joints before working out to prevent inury
1. Base Strength Workout (5x/week): Slow movements build PEAK strength in Early PreSeason
2. Continous Endurance (Cardio/Aerobic) (5x/week): Build aerobic fitness foundation
3. Flexibility Improvement (7x/week): takes consistent attention to achieve & then maintain
Critical to improve body's injury-resistance
4. Skills & Tactics (1x/week): Building individual skills and team tactics understanding
5. Fitness Testing will be performed to establish baseline
6. Extra Credit: Static Ball Skills (daily if possible)
0. Dynamic Warmup: Suggested Drills (5-10min)
1/2 field slow jog: TEAM stays together
Warmup exercises ~10yards
Optional:
Butt kickers: both/right/left; jog back
5 Fwd hops, then 50% sprint fwd
High Knees: both/right/left; jog back
5 Left facing hops, then 50% sprint fwd
Side Shuffles: left one way & right on return
5 Right facing hops, then 50% sprint fwd
45deg Left/Right Alt Basketball Shuffle (FWD/BACK)
Squat/jumps fwd w/ arm thrusts upward
Carioca: left one way & right on return
Simulated soccer kicks, alt LEFT/RT foot
Leg Kicks BACKWARD, alternate legs; jog back
10yd Sprints: 50%, 75%, 100%
Leg Kicks FORWARD, alternate legs; jog back
Lunge + pull opp knee to chest, alt rt/left, jog back
45deg Samurai High Leg Swing + 45deg lunge, alt rt/left, jog back
IN PLACE: Lunge position & rock fwd/back on rear ankle
IN PLACE: piked pushup position + alternate leg kick up behind
IN PLACE: Squat position w/ head up torso twists side to side
IN PLACE: Legs Wide & straight w/ head/torso parallel to gnd "windmill" rotations (Low back)
1. Base Strength 5x/wk: Suggested Workout (10-15min)
Sequentially perform all exercises of the 5 "body weight" static/slow/controlled strength stations:
#1 Pushups, 20
#2 Pushups, 20
#3 Pushups, 20
#4 Pushups, 20
Pullups, 10
Pullups, 10
Pullups, 10
Pullups, 10
Elbow Planks, 60sec
Supermans, 20
Rt Side Planks, 60sec
Left Side Planks, 60sec
Squats, 20
Lunges, 20
Calf Hops, 60sec
Squats or Lunges, 20
#5 Situps, 20
Bent knee Crunches, 20
V-Sits, 20
Bicycle Crunches, 20
Glute Bridges (Hip Lifts), 20
2. Continuous Endurance (Cardio/Aerobic) 5x/wk: Some Suggested Workouts - pick one & build up (20-30min)
#1 6min jog w/ 3min rest
#2 6min jog w/ 3min rest
4 sets juggle/ball-work: 30sec work/rest
4 sets juggle/ball-work: 30sec work/rest

4min jog w/ 3min rest

4 sets juggle/ball-work: 30sec work/rest

6min jog w/ 3min rest

4 sets juggle/ball-work: 30sec work/rest

#3 6 min run: mod pace w/ 2 min rest

3x2 min run: 50% pace w/ 1.5 min rest
3x1 min run: 50% pace w/ 1 min rest
4 sets juggle/ball-work: 30sec work/rest

#4 8 min run: mod pace w/ 2min rest

4x2 min run: 50% pace w/ 1.5min rest
4x1 min run: 50% pace w/ 1 min rest
4 sets juggle/ball-work: 30sec work/rest

#5 2 Mile run < 15 minutes: 3 min rest

4x2 min run: 50% pace w/ 2min Lt jog rest
4 sets juggle/ball-work: 30sec work/rest

#6 20 min run: mod pace w/ 3min rest

4x2 min run: 50% pace w/ 2min Lt jog rest
4x1 min run: 50% pace w/ 1.5min Lt jog rest
4 sets juggle/ball-work: 30sec work/rest
3. Flexibility Improvement 7x/wk: Suggested Static Stretches (5-10min)
Static stretching is best; flex until muscle resistance & hold 20-40sec; repeat 4-6x & increasing stretch
Key is to relax the muscle being stretched to allow it to lengthen w/o pain or bouncing (don't tense up)
Hamstrings
straight hangs w/ slightly unlocked knees;
Quads
balance on one foot & grab opposite foot & pull up to touch rear end
Groin
wide stance & stretch to side OR sit w/ legs at 90deg OR butterfly
Hip Flexors
butterfly w/ elbows
Low Back
BS stretch
Calves
runner's starting position & flex fwd OR stand & pull toe
Neck
resist up/down/left/right (best w/ partner but can do by self)
4. Skills & Tactics (1x/week): Watch at least 20min of pro-level soccer each week
Watch how your position (both teams) plays in attack, defense, transition, different situations, set plays
5. Fitness Test: CAA U15B Fitness Test (~30min)
Exercise
Max Time
Rest
1. 2 full laps around field
3:00
2:00 rest
2. 6, 18, 60 yd shuttle run (to the lines & back)
0:45
1:30 rest
3. 1 full lap around field
1:30
1:30 rest
4. 6, 18, 60 yd shuttle run
0:45
1:30 rest
5. 6, 18, 60 yd shuttle run
0:50
1:30 rest
6. 1 full lap around field
1:35
1:30 rest
7. 6, 18, 60 yd shuttle run
0:50
2:00 rest
8. 2 full laps around field (race)
3:15
2:00 rest
NOTE: it's critical to begin rest time immediately after slowest "passing time" for reliable test
6. Extra Credit: Static (not moving) Basic Ball Skills (daily for max benefit) ~5-10min
ball juggling (thighs, top of foot, inside of foot, outside of foot, shoulder, head)
http://www.youtube.com/watch?v=RwsUBXrq9UQ
Top Taps (front), 30
Side Taps (side-side), 30
Tick Tocks, 30
Sole Rolls w/ same foot, 30 ea foot
Pushout-Pullback w/ same foot, 30 ea foot
Small V's (pullback across body & sidefoot@90deg w/ same foot; alternate feet, 30
Triangles (sole dragback & sidefoot across to other foot & sidefoot back to start, 30 each direction
Outside Circles (cut ball w/ outside of foot in small controlled circle, 30 ea foot
Inside Circles (cut ball w/ inside of foot in small controlled circle, 30 ea foot
Inside-Outside Cuts w/ same foot, 30 ea foot
Step-Overs (w/ stationary ball), 30 ea foot
Scissors (w/ stationary ball), 30 ea foot