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Gentlemen,
I am very much looking forward to a wonderful preseason and a thrilling fall season. This summer is
extremely important and requires massive discipline on your behalf. You must take your summer
training seriously to be ready to compete at the required levels in August not only to show your best
ability but to avoid injury through the entire season. This summer builds your foundation of fitness and
is also a great opportunity to refine your soccer skills.
This packet offers guidance and plans for training in soccer, aerobic capacity, speed/agility, strength,
flexibility, and nutrition. If you follow this plan and workout with determination you will be prepared. If
you alter the plan, please be sure that your workouts are adequately preparing you. I encourage all of
you to play on a team over the summer, but obviously I understand this is not always possible.
Basically, on the calendar each day shows what programs you should accomplish. This program will build
your aerobic capacity early on and then move you closer to speed, power, and anaerobic capacity as
preseason approaches.
For each soccer workout you should perform the entire routine
For the aerobic workouts you pick one routine to complete on an aerobic day (change it up)
For speed/agility workouts pick three routines to perform on the speed/agility day (don’t always do the
same routines). Plus always do the ladder routine in addition to the three other routines you pick on
speed/agility days.
For Strength training you should lift three times per week. Notice the change in reps and weight at the
end of week 4 and week 8. As you get closer to summer you should get heavier weight at less reps to
build more power.
For flexibility you should always perform the full routine on flexibility days.
If you have questions regarding this training regimen please feel free to contact me.
Have a safe and wonderful summer!
David Knapp
Head Men’s Soccer Coach
Montreat College
828-669-8012 x3420
www.montreatcavaliers.com
May 2013 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
Rest
Hydrate
Review Nutrition
Lift #1
Aerobic
Soccer
Flexibility
Lift #2
Aerobic
Soccer
Speed/Agility
Lift #3
Aerobic
Soccer
Flexibility
19 20 21 22 23 24 25
Rest
Hydrate
Review Nutrition
Lift #1
Aerobic
Soccer
Flexibility
Lift #2
Aerobic
Soccer
Speed/Agility
Lift #3
Aerobic
Soccer
Flexibility
26 27 28 29 30 31
Rest
Hydrate
Review Nutrition
Lift #1
Aerobic
Soccer
Flexibility
Lift #2
Aerobic
Soccer
Speed/Agility
Lift #3
Aerobic
Soccer
Flexibility
June 2013 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
1
Soccer
Flexibility
2 3 4 5 6 7 8
Rest
Hydrate
Review Nutrition
Lift #1
Aerobic
Soccer
Flexibility
Lift #2
Aerobic
Soccer
Speed/Agility
Lift #3
Aerobic
Soccer
Flexibility
9 10 11 12 13 14 15
Rest
Hydrate
Review Nutrition
Lift #1-BEGIN WEEK 5
Aerobic
Soccer
Speed/Agility
Flexibility
Lift #2
Aerobic
Soccer
Speed/Agility
Lift #3
Soccer
Soccer
Flexibility
16 17 18 19 20 21 22
Rest
Hydrate
Review Nutrition
Lift #1
Aerobic
Soccer
Speed/Agility
Flexibility
Lift #2
Aerobic
Soccer
Speed/Agility
Lift #3
Soccer
Soccer
Flexibility
23 24 25 26 27 28 29
Rest
Hydrate
Review Nutrition
Lift #1
Aerobic
Soccer
Speed/Agility
Flexibility
Lift #2
Aerobic
Soccer
Speed/Agility
Lift #3
Soccer
Soccer
Flexibility
30
Rest
Hydrate
Review Nutrition
July 2013 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
1 2 3 4 5 6
Lift #1
Aerobic
Soccer
Speed/Agility
Flexibility
Lift #2
Aerobic
Soccer
Speed/Agility
Lift #3
Soccer
Soccer
Flexibility
7 8 9 10 11 12 13
Rest
Hydrate
Review Nutrition
Lift #1-BEGIN WEEK 9
Aerobic
Soccer
Speed/Agility
Flexibility
Lift #2
Speed/Agility
Soccer
Speed/Agility
Lift #3
Soccer
Flexibility
Soccer
Flexibility
14 15 16 17 18 19 20
Rest
Hydrate
Review Nutrition
Lift #1
Aerobic
Soccer
Speed/Agility
Flexibility
Lift #2
Speed/Agility
Soccer
Speed/Agility
Lift #3
Soccer
Flexibility
Soccer
Flexibility
21 22 23 24 25 26 27
Rest
Hydrate
Review Nutrition
Lift #1
Aerobic
Soccer
Speed/Agility
Flexibility
Lift #2
Speed/Agility
Soccer
Speed/Agility
Lift #3
Soccer
Flexibility
Soccer
Flexibility
28 29 30 31
Rest
Hydrate
Review Nutrition
Lift #1
Aerobic
Soccer
Speed/Agility
Flexibility
Lift #2
Speed/Agility
Soccer
Speed/Agility
Lift #3
Soccer
Flexibility
Soccer
Flexibility
August 2013 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
1 2 3
Soccer
Speed/Agility
Lift #3
Soccer
Flexibility
Soccer
Flexibility
4 5 6 7 8 9 10
Rest
Hydrate
Review Nutrition
REPORT FOR PRESEASON
11 12 13 14 15 16 17
18 19 20 21 22 23 24
CLASSES BEGIN WALK ON TRYOUTS
25 26 27 28 29 30 31
SOCCER WORKOUT – You can either participate in a team training session, match, or complete the following
soccer workout including Wall Work, Juggling, and Footskills. You should be spending 1– 2 hours per day on
soccer training whether it is with a team or on your own.
Wall Work- Passing Series
Inside a gym working one of the walls, use the different variations of series below to allow you to practice passing
with every part of your foot and also different distances.
When completing these series, make sure you are challenging yourself to become a better player by passing a well
weighted ball.
If you do not have access to a gym, find a wall outside or a bench and do the same series below. For the driven and
whipped balls, find a goal on the field and practice hitting the balls into the net so you do not have to go and chase.
Wall Work- Passing Series
One touch 5 yards- Working with any wall, stand 5 yards away and as quickly as possible pass against the wall one
touch, alternating feet. Challenge yourself and play the ball with pace.
Inside the foot pass 10-20-30 yards- Working end line to end line, start out passing a ball 10 yards with pace. Move
back to 20 yard and 30 yards. The ball should stay on the ground at all times and everything should be done two
touch sequence, alternating feet.
Driven balls 30 yards- Working end line to end line drive a ball with your laces to the opposite wall in the gym,
alternating feet. Really concentrate on hitting a line drive. If you can, put an “X” on the wall and try to hit the “X”.
Whipped balls 30 yards- Working end line to end line whip a ball with the inside of your foot to the opposite wall in
the gym alternating feet. Really concentrate on the bend of the ball.
Wall Work - Turning Series
Inside a gym working side to side, pass a ball inside of the foot with enough pace to allow you to practice all of the
turns below. Play the ball up against one of the walls and when the ball comes back to you, use one of the four turns
below to play the other wall. If you turn using your left foot, you should be passing with your right foot. It is very
important to concentrate on doing these turns correctly, in challenging yourself to become a better player.
Turns:
Bounce or self-pass; As a ball is being played into your feet, create separation by touching the ball backwards which
will allow you to square up to the defender.
Half-Turn- As the ball is being played into your feet; you receive the ball side on with your one foot only slowing
the pace of the ball down enough to turn out with your other foot. Never slow the ball down and dribble out with
same foot and ball should never stop moving.
Inside the foot turn- As the ball is being played into your feet; be side on and with the inside of your foot turn with
the ball towards your opposite shoulder. Tighter the turn the better.
Outside the foot turn- As the ball is being played into your feet; be side on and with the outside of your foot turn
towards the same shoulder. Tighter the turn the better.
If you do not have access to a gym, find a wall or bench outside and complete the series
below. Since you do not have two walls to work with, after turning the ball, sprint
dribble, 5-7 yards and return to play the ball against the wall or bench.
Wall Work - Receiving Series
Left to Right/Right to Left- Working with any wall, pass from 10-12 yards away, receiving with your right foot and
playing it with your left or receiving it with your left foot and playing with your right.
Right to Right/Left to Left- Working with any wall, pass from 10-12 yards away, receive the ball with your right
foot and pass with your right or receive left and pass left. Really concentrate on touch-pass.
Right Inside to Right Outside/Left Inside to Left Outside- Working with any wall, pass from 10-12 yards away,
receiving the ball with inside of your right foot touching it across your body and playing the ball with outside of
your right.
Repeat the same pattern with your left foot. Touching the ball quickly across your body is key to making this series
work.
Right Sole Roll to Left/Left Sole Roll to Right- Working with any wall, pass from 10-12 yards away, receiving the
ball with the sole of your right foot and rolling it to your left foot or receiving the ball with the sole of your left foot
and rolling it to your right foot.
Right Outside to Right Inside/Left Outside to Left Inside- Working with any wall, pass from10-12 yards away,
receiving the ball with outside of your foot and playing it with the inside of your same foot. Really concentrate on
receiving this side on and pretending there is pressure on your back.
Wall Juggling Series
Each body part should be used for 5 minutes each.
1. 3 reps of CHEST, THIGH, VOLLEY BACK, TO WALL FOR 5 MINUTES, (alternate left and right foot volleys
back to wall…ball should not hit the ground. Any combination can be used, (i.e. chest to left volley, right thigh to
left volley, etc).
If you do not have access to a gym, find a wall outside do the same series’ above. This session is about the
combination of body parts so make sure to use all 3 of them sufficient enough to become an expert. If you do not
have access to a wall or side of a building high juggle and receive with all the different body parts.
Wall Work: Heading Series
1. Clearing with directional heading- start by juggling at a center cone, once under control volley at the wall. Volley
needs to be high enough so that you can both control where the header is going (RIGHT side then LEFT) and so that
you can head back to wall with power. Your goal is to head the ball high and away with a clearing technique that is
higher than the volley you played to start the exercise. Once you head it AWAY, you must get to the ball before it
hits the ground using a settling touch, (thigh, foot and chest). Once settled, speed dribble back to the cone and repeat
the cycle. (7.5 minutes)
2. Heading to score- start by juggling at a center cone, once under control volley at the wall. Volley needs to be high
enough so that you can BOTH control where the header is going (RIGHT side then LEFT) and so that you can head
back to the wall with power. Your goal is to head the ball down at a cone as if you were scoring a goal. Once you
head it DOWN, you must get to the ball as quickly as possible and speed dribble back to the cone and repeat the
cycle. (7.5 minutes).
If you do not have access to a gym, you can complete the series’ above by juggling and kicking the ball high in the
air and settling it down on your first touch. This will allow you still head the ball up and out or head it down on the
goal. Get a feel for what height you need to play the ball at to accomplish each goal above.
JUGGLING & CONTROL
Warm-Up: 50 Consecutive touches following the sequence of:
10 right foot juggles, 10 left foot juggles, 10 right thigh juggles, 10 left thigh juggles, 10 head juggles
*ALL sequences start with ball on ground and you can use any move to get it to
your feet!
1. Head to right thigh and back to head continuously (5x)
2. Head to left thigh and back to head continuously (5x)
3. Right thigh to right foot, and back to right thigh continuously (5x)
4. Left thigh to left foot, and back to left thigh continuously (5x)
5. Right thigh to left foot, and back to left thigh continuously (5x)
6. Left thigh to right foot, and back to left thigh continuously (5x)
7. Chest to foot and back to chest continuously (5x)
8. Chest to left foot and back to chest continuously (5x)
9. Right foot to left foot then right thigh and back to right foot continuously (5x)
10. Left foot to right foot then to left thigh and back to left foot continuously (5x)
11. Head to right foot and back to head continuously (5x)
12. Head to left foot and back to head continuously (5)
Juggling – Settling Series
*All series begin with four juggles then a settle and carry in opposite direction then facing with two three sprint
dribbles.
1. Head to right thigh, head to left thigh take away with inside of right foot.
2. Chest to right foot, chest then left foot, take away with outside of right foot
3. Right thigh to left thigh, take away with inside of left foot
4. Right foot to left foot, take away with outside of left foot
5. Right foot to head, left foot to head, take away with inside of right foot
6. Right foot to right thigh, left foot to left thigh, take away with outside of left foot
FOOTSKILLS & BALL CONTROL
Spend a minimum of 15 minutes per day working on your dribbling skills, footskills, and ball control with the ball
on the ground. Frequent touches are extremely important in addition to a high level of work rate. This should be an
intense portion of your soccer workout. Feel free to be creative and have fun with these but most important is that
you are constantly pushing your comfort zone, trying to complete each skill faster, and getting quick frequent
touches.
Be sure to include:
Forward progressing moves: stab/push, scissors, Matthews, etc…
Turn around moves: full zico, half zico, cruyff, cut, chop, etc…
Patterns: inside-outside, zig-zags, pull-push, touch-touch-roll…etc
AEROBIC/INTERVAL TRAINING
(Make sure to put in the time to build your endurance base. No more than 3 to 4 miles in one workout, but focus on
changing your running pace over the duration of the session.) Pick one of these routines for an aerobic day.
400s (8 runs) 4x400 meters in 75 seconds each. 1:45 min. rest = Start runs every 3 minutes
5-minute rest
4x400 in 75 sec. each. 1:45 min. rest = Start runs every 3 minutes
THE LADDER (8 runs) 200 in 0:40 1:00 rest
400 in 1:15 2:00 rest
600 in 2:00 3:00 rest
800 in 2:45 7:00 rest
800 in 2:45 3:00 rest
600 in 2:00 2:00 rest
400 in 1:15 1:00 rest
200 in 0:40 cool down and stretch
400 meters in 70 sec., 2:00 rest
1 mile in 5:40 minutes, 5 minute rest
1 mile in 5:55 minutes, cool down & stretch
600/400s (7 runs)
600 in 2:00 2:00 rest
600 in 2:00 2:00 rest
600 in 2:00 2:00 rest
400 in 1:15 5-minute rest
400 in 1:15 1:45 rest
400 in 1:15 1:45 rest
400 in 1:15 cool down and stretch
1.5 miles in 8:45 minutes, 5 minute rest
800 in 2:45 minutes,
400 in 75 sec., cool down and stretch
Run the Cooper. 2 miles (8laps on a track) in 12 minutes or faster.
3 mile run in under 20 minutes
1000s (2 ½ laps)
5x1000 in 3:40 each. 4:00 rest.
Four mile run in under 27 minutes
Run Beep Test to physical fatigue
26 minute consecutive run, fartlek running
Include- 2 x2 minute 50 % or max run
2 x 30 second 60-70% of max runs
2 x 20 second 60-70% max runs- 2-minute rest
SPEED & AGILITY TRAINING
(Choose 3 exercises for each Speed and Agility Session PLUS always do the LADDER ROUTINE.)
Agility Wheel
Place 8 cones 4 yards out from the center cone
1. Start with your right hand on cone #1,
2. Sprint into the center, touch center cone with left hand, quickly change
direction, sprint to cone #2, touch it with right hand, quickly change
direction etc.
3. Continue all around cone until you return to cone #1, which is where
you started. You will be moving clockwise.
4. Once you rest 3-4 minutes repeat the exercise in the opposite direction.
You will be going counter clockwise. This time it is the left hand always
touching the outside cones and the right hand always touching the center
cone.
5. Do the exercise twice, alternate directions each time, for a total of four times around the wheel. Times should
improve, as you get accustomed to the exercise. You should aim for times below 14seconds.
Plant and Cut
Place cones 5-10 yds. apart
(Should be 25 yds. from 1st cone to last cone)
1. Run at each cone, and plant and change direction quickly without stopping.
2. Accelerate out of every turn!
3. Change angle, and placement of cones
4. Rest 2 minutes in between each run.
5. Repeat for a total of 6 runs.
Four Cone Drill
Place 4 cones 10 yds apart in the shape shown
(Sprint > shuffle > backpedal > carioca x 4 times around box at full
speed)
Change starting point.
Rest between each set two minutes, and repeat for a total of 4
repetitions
50 yds. Ajax Shuttle
1. Perform 5 sprints in a shuttle fashion, running out to a line 10 yards away, changing direction and sprinting back.
2. Record the time it takes to complete these 5 sprints.
3. Rest 2 minutes between each set of sprint.
4. Repeat a total of 4 times, and try to have less than 2 seconds difference between the 1st and 4th
23 Yard Drill
A) B) C)
^ ^ ^
6yds
^ ^ ^
7yds
^ ^ ^
10yds
^ ^ ^
Jog forward 10yds Jog forward 10yds Jog backward 10yds
Sprint forward 7yds Sprint forward 7yds Sprint backward 7yd
Sprint backward 7yds Turn & sprint forward 7yds Sprint forward 7yds
Sprint forward 13yds Turn & sprint forward 13yds Sprint backward 13yd
To help clarify, on (A) you will jog forward 10 yards from the first to second cone. You will sprint from the second
to third cone. Immediately sprint backwards to the second cone, then sprint forward 13 yards.
(B) You will jog forward 10 yards from the first to second cone. You will sprint from the second to third cone. You
will turn and sprint back to the second cone. You will then turn again, and sprint 13 yards.
(C) You will jog backwards 10 yards from the first to second cone. You will sprint backwards from the second to
third cone. You will sprint facing forward to the second cone. You will then sprint backwards 13 yards.
Ladder Routine (Always do this drill in addition to 3 others above)
Using a ladder work on your footwork, coordination, speed, and agility buy completing the following patterns.
Complete each pattern a minimum of 4 times on a full length ladder. Always push your comfort zone trying to get
better, quicker, and more agile. If you don’t have a ladder, draw one with chalk or tape one out on the ground.
One foot in each spot – quick
One foot in each spot – high knee
Two foot in each spot – lead with Right, then Left
In-In-Out
In-In-Out-Out
Skiers – both feet jump, move and land at the same time
90 degree turns
Sideways Two feet in each spot – lead with Right, then Left
Sideways In-In-Out-Out – lead with Right, then Left
Backward – one foot in each spot
Backward – two feet in each spot
Backward – In-In-Out
Backward – Skiers
Strength Training
Notice that the first four weeks are building a foundation of strength with higher reps. Weeks 5-8 begin to push the
strength, then weeks 9-12 focus more on strength for power with lower reps. Remember that in every exercise that
has 3 sets, you should be using a weight that is very difficult to complete on the third set. You should always try to
lift with a partner. On exercises that the reps are MAX you should complete each set to physical failure – push
yourself and have your partner spot you and help you through.
I encourage you to keep track of your weights, write them down, so you know how much you are able to do in order
to push yourself but still be safe.
If you do not have consistent access to a weight room I have provided one example of a plyometric workout, but
other good supplements for strength training are the P90X Plyo Video or Insanity.
Plyometric Supplement Workout (if you don’t have access to a weight room supplement this for the lift)
PLYO
3 15 Push ups normal hand position
3 15 Push ups wide hands
3 15 push ups hands under chest narrow
3 15 chair dips
3 30 body weight lunges
3 30 body weight squats
3 30 body weight single leg calf raises
3 MAX pull ups - palms away from you
3 MAX pull ups - palms facing you
1 60 Crunches
1 60 Wiggles
1 60 Seconds 3-Way Pillars
1 60 Flutter Kicks
1 60 Super Man's
1 60 Scissor Kicks
Weight Room Routines
Weeks 1-4
Lift #1
Sets Reps Exercise Notes
3 12 DB Bench Press
3 12 DB Bicep Curl
3 12 DB Overhead Tricep Extension Two hands One DB
3 12 Seated DB Shoulder Press can be done on a bench or a Plyo Ball
3 MAX Body Weight Pull Ups Palms facing away from you
3 12 Squats Head and chest up, drive through your heals
3 MAX Plyo Ball Single Leg Hamstring Curl Keep core flat and up off the ground
3 20 DB Single Leg Calf Raise do not hold anything for balance
1 60 Crunches
1 60 Wiggles
1 60 Seconds 3-Way Pillars 60 seconds each way - side, side, front
1 60 Flutter Kicks
Lift #2
Sets Reps Exercise Notes
3 12 DB Incline Bench Press
3 12 DB Reversie Bicep Curl Palms facing away from you
3 12 Tricep Pull Down usually done on the machine with a rope
3 12 Front Delt Raises
3 MAX Barbell Pull Ups Palms facing You, tight core, up off the ground
3 12 Plyo Ball Wall Squats Make sure your knees do not go past your toes
3 12 Machine - Hamstring Curl lying in your belly, done on a machine
3 20 DB Calf Raises - Toes facing IN heavier waight than single leg raises
1 60 Toe touch crunches
1 60 Bicycle crunches
1 60 Plyo Ball Knees to chest
1 60 Scissor Kicks
Lift #3
Sets Reps Exercise Notes
3 12 DB Decline Bench Press
3 12 DB Incline Bicep Curl - Seated Full Range of Motion
3 MAX Bench Dips
3 12 Lateral Delt Raises
3 12 DB Single Arm Row Performed on a bench, squeeze your shoulder blade
3 12 Leg Press - Machine done on the leg press sled machine
3 12 DB Lunges - single leg complete one leg at a time
3 20 DB Calf Raises - Toes facing OUT heavier waight than single leg raises
1 60 Plyo Ball Jacknifes
1 60 Plyo Ball Hand to Foot pass start laying flat, pass the ball from hands to feet in a V shape
1 60 Super Man's Lay flat on your belly, lift upper and lower body off the ground
1 60 Plyo Ball Side Roll
Weeks 5-8
Lift #1
Sets Reps Exercise Notes
3 10 DB Bench Press
3 10 DB Bicep Curl
3 10 DB Overhead Tricep Extension Two hands One DB
3 10 Seated DB Shoulder Press can be done on a bench or a Plyo Ball
3 MAX Body Weight Pull Ups Palms facing away from you
3 10 Squats Head and chest up, drive through your heals
3 MAX Plyo Ball Single Leg Hamstring Curl Keep core flat and up off the ground
3 20 DB Single Leg Calf Raise do not hold anything for balance
1 70 Crunches
1 70 Wiggles
1 75 Seconds 3-Way Pillars 75 seconds each way - side, side, front
1 70 Flutter Kicks
Lift #2
Sets Reps Exercise Notes
3 10 DB Incline Bench Press
3 10 DB Reversie Bicep Curl Palms facing away from you
3 10 Tricep Pull Down usually done on the machine with a rope
3 10 Front Delt Raises
3 MAX Barbell Pull Ups Palms facing You, tight core, up off the ground
3 10 Plyo Ball Wall Squats Make sure your knees do not go past your toes
3 10 Machine - Hamstring Curl lying in your belly, done on a machine
3 20 DB Calf Raises - Toes facing IN heavier waight than single leg raises
1 70 Toe touch crunches
1 70 Bicycle crunches
1 70 Plyo Ball Knees to chest
1 70 Scissor Kicks
Lift #3
Sets Reps Exercise Notes
3 10 DB Decline Bench Press
3 10 DB Incline Bicep Curl - Seated Full Range of Motion
3 MAX Bench Dips
3 10 Lateral Delt Raises
3 10 DB Single Arm Row Performed on a bench, squeeze your shoulder blade
3 10 Leg Press - Machine done on the leg press sled machine
3 10 DB Lunges - single leg complete one leg at a time
3 20 DB Calf Raises - Toes facing OUT heavier waight than single leg raises
1 70 Plyo Ball Jacknifes
1 70 Plyo Ball Hand to Foot pass start laying flat, pass the ball from hands to feet in a V shape
1 70 Super Man's Lay flat on your belly, lift upper and lower body off the ground
1 70 Plyo Ball Side Roll
Weeks 9-12
Lift #1
Sets Reps Exercise Notes
3 8 DB Bench Press
3 8 DB Bicep Curl
3 8 DB Overhead Tricep Extension Two hands One DB
3 8 Seated DB Shoulder Press can be done on a bench or a Plyo Ball
3 MAX Body Weight Pull Ups Palms facing away from you
3 8 Squats Head and chest up, drive through your heals
3 MAX Plyo Ball Single Leg Hamstring Curl Keep core flat and up off the ground
3 20 DB Single Leg Calf Raise do not hold anything for balance
1 80 Crunches
1 80 Wiggles
1 90 Seconds 3-Way Pillars 90 seconds each way - side, side, front
1 80 Flutter Kicks
Lift #2
Sets Reps Exercise Notes
3 8 DB Incline Bench Press
3 8 DB Reversie Bicep Curl Palms facing away from you
3 8 Tricep Pull Down usually done on the machine with a rope
3 8 Front Delt Raises
3 MAX Barbell Pull Ups Palms facing You, tight core, up off the ground
3 8 Plyo Ball Wall Squats Make sure your knees do not go past your toes
3 8 Machine - Hamstring Curl lying in your belly, done on a machine
3 20 DB Calf Raises - Toes facing IN heavier waight than single leg raises
1 80 Toe touch crunches
1 80 Bicycle crunches
1 80 Plyo Ball Knees to chest
1 80 Scissor Kicks
Lift #3
Sets Reps Exercise Notes
3 8 DB Decline Bench Press
3 8 DB Incline Bicep Curl - Seated Full Range of Motion
3 MAX Bench Dips
3 8 Lateral Delt Raises
3 8 DB Single Arm Row Performed on a bench, squeeze your shoulder blade
3 8 Leg Press - Machine done on the leg press sled machine
3 8 DB Lunges - single leg complete one leg at a time
3 20 DB Calf Raises - Toes facing OUT heavier waight than single leg raises
1 80 Plyo Ball Jacknifes
1 80 Plyo Ball Hand to Foot pass start laying flat, pass the ball from hands to feet in a V shape
1 80 Super Man's Lay flat on your belly, lift upper and lower body off the ground
1 80 Plyo Ball Side Roll
Flexibility
Complete this entire routine on flexibility days – or more often. More stretching will not hurt you. Work on your
flexibility to help performance and avoid injury.
Hold each stretch for 20 seconds:
Hamstrings
- feet together touch toes
- right foot over left, touch toes
- left foot over right, touch toes
- spread feet apart reach for right
- spread feet apart reach for left
- sit down with feet straight out in front of you, touch toes
Quads
- standing hold right foot
- standing hold left foot
- lay on left side, stretch right quad
- lay on right side, stretch left quad
Groin
- stand with feet apart and side lunge to the right stretching left groin
- stand with feet apart and side lunge to the left stretching right groin
- site with bottom of feet touching (butterfly)
- squat with heals touching and push out your inner thigh with your elbows
Hip-Flexor
- standing in a straddle stance drop your hips to stretch the hip flexor of the back leg
- switch
- with right knee on the ground put your left foot in front stretching right hip flexor
- with left knee on the ground put right foot in front stretching left hip flexor
- on the edge of a bench put one leg on the bench and the other foot on the ground stretching the hip flexor
that is on the bench – push your head/shoulders up using your hands
- switch
Calf
- standing point your right toe in the air and keeping a straight knee grab your toe
- standing point your left toe in the air keeping a straight knee grab your toe
- push up position stretch left calf
- push up position stretch right calf
Gluteus
- standing on one leg pull up on the other knee and foot (leg cradle)
- switch
- laying down cross one foot over the other knee and pull back on your leg while pushing out on your knee
- switch
- pretzel stretch – sitting down have one leg straight out and the other crosses over as you twist
- switch
Arms
- across chest with straight arm
- switch
- triceps stretch behind head
- switch
- clasp hands behind back and pull arms up
Abs
- laying on belly push up with hands and look up with eyes
Neck
- stretch right, left, and straight down
- chicken wing stretch – holding one hand behind your back lean head toward chicken wing
MONTREAT MEN’S SOCCER NUTRITIONAL GUIDE
We know you are all busy with the summer months approaching, but this is all the more reason to stay focused on
your nutrition. To help you instill some good nutritional behavior we have mapped out your optimum 24 hour
protocol for training and competing.
Pre Workout Meal (30-60 minutes):
Fruits, protein, and a high carbohydrate sports drink.
The Workout:
WATER, 4 to 8 ounces every 20 minutes
Post Workout Meal (30-60 minutes):
One gram of carbs per pound of body weight (180 lbs=180 grams) and .25 grams of
protein per pound of body weight (180 lbs=45 grams).
2 Cups of Water per pound lost.
Two to Three Hour Meal:
Get a healthy, well balanced and hearty meal
Take in fluids
Over next 18 hours:
Rest and Relax, take in protein (Entire Day = 4 meals, 2 Snacks)
Stretch
Eight hours of Sleep
SAMPLE MEALS SELECTED FOR TIME FRAME
Morning Breakfasts:
Sample 1
Egg White Sandwich on Bagel or English muffin
Turkey bacon or turkey sausage
Non Fat yogurt
Apple
Skim Milk
Sample 2
2 Waffles, French toast, or Pancakes (No Butter)
Piece of Cantaloupe
Lean Ham
Apple Juice
Sample 3
Scrambled or Poached Egg
Oatmeal
Piece of Wheat Toast
Orange or Grapefruit
Milk
Sample 4
Bran Cereal w/ banana, strawberries, or blueberries
Bagel/ w light cream cheese or jelly (No Butter)
Apple
Orange Juice
Pre workout Meals (30-60 minutes prior)
HIGH PROTEIN:
Sample 1
Black beans
Cheddar cheese
Brown rice Burrito
Water or Protein Shake
Sample 2
Green and Red peppers
Sweet corn
Peas
Balsamic vinegar in a pita
Water or Protein Shake
Sample 3
Lean Ham Sandwich on Kaiser Roll
Lettuce
Tomato
Mustard
Non Fat Yogurt
Handful of jelly beans
Water or Protein Shake
Sample 4
Tossed Salad with tuna
Wheat crackers
Applesauce
Piece of fruit
Water or Protein Shake
Post Workout Meals (30-60 minutes post)
HIGH CARBS:
Sample 1
Potato gnocchi tossed with butter and sage
Handful of trail mix or jelly beans
Green beans
Sports drink, Water, or chocolate milk
Sample 2
Baked chicken with light butter and seasonings
Side of mixed vegetables
Mashed potatoes
Piece of angel food cake
Sports Drink, Water, chocolate milk
Sample 3
Fish (Shrimp, Pollack, Tuna, Salmon, Flounder, or Swordfish)
Green beans
Baked potato (No butter)
Oatmeal raisin cookie
Piece of fruit
Sports drink, Water, or chocolate milk
Sample 4
Turkey Sandwich or Peanut Butter and Jelly Sandwich whole grain bread
Nonfat yogurt
Wheat crackers
Fruit
Sports drink, Water, chocolate milk
Two to Three Hours Post Workout
WELL BALANCED:
Sample 1
Meat filled Ravioli with tomato sauce,
Tossed salad (light oil based or French dressing)
Piece of fruit
Water
Sample 2
Grilled chicken with sausage or ham
Broccoli, Green beans, Peas, or Carrots
Brown Rice
Tomato soup
Fruit salad
Water
Sample 3
Broiled Lamb, Lean Pork Chops, Veal, Sirloin or Flank Steak
Whole Wheat Roll
Cauliflower
Corn
Jello
Skim milk
Sample 4
Broiled Fish (Shrimp, Pollack, Flounder, Lobster, Tuna, Salmon, or Swordfish)
Piece Italian bread (No Butter)
Tossed salad
Broccoli
Applesauce
Water
Snacks: (2x a day)
Healthy Choice Popcorn
Sunflower seeds
Cherries
Honey and Oat bars
Granola Bars
Fig Newton
Piece of Any Fruit
Light Chocolate Pudding