Summer Workouts for NSPPP

It is important to have proper conditioning not only to play the game of soccer well, but also to prevent injuries.  Many injuries occur at the start of the season as players make a transition from a relatively inactive July and August, to highly an active September.  In order to smooth this transition, it is recommended that you stay active in the summer.  The more sports-specific your summer training can be, the more likely it will be to “carry-over” into your game.  For example, you can swim all summer but that may not properly condition you for soccer.  Therefore, with this in mind, the summer conditioning program provided is as soccer-specific as possible.  It is recommended that you perform at least 1-2 sessions per week in July and at least 2-3 sessions per week in August to maintain proper fitness, assuming you are not doing any other activity.  If you are active, in soccer, or a similar sport, then you can count those sessions in the recommendations.  In order to achieve optimal results, rotate through the sessions #1, #2, #3 (your 4th session of the summer would be session #1, your 5th session of the summer would be #2 etc).  If you do the program frequently, you may wish to add a set to each training session, if it becomes too easy.

It may also be of interest to do some physical strengthening, if so, please consult these references that comprehensive training including strengthening exercises:

F-Marc 11+ Player exercises

F-Marc 11+ Poster

PEP training - You Tube

Regards,

Nico Berg,  B.Sc. PT, M.Phty

Session #1 - See Diagram #1

A. Warm-up:  15 minutes warm up with ball (dribbling, juggling, feinting)

B. Increase and Demand:

Using the entire outside of a soccer field, divide it into six sections (corner flag to corner flag (goal line), corner flag to half(sideline), half to corner flag(sideline), corner flag to corner flag (goal line), corner flag to half (sideline), and finally half to corner flag (sideline).

Instructions: (After jogging one section you incrementally add one section to the run. See Diagram #1

Jog from corner flag to corner flag (goal line) (1 section)

Run (80% speed) from corner flag to half (sideline) (1 section)

Jog, slowly, from half to corner flag (sideline) (1 section)

Run (80% speed) from corner flag, past next corner flag, to half (2 sections)

Jog, slowly, from half to corner flag (sideline) (1 section)

Run (80% speed) from corner flag, past next corner flag, past half to next corner flag (3 sections)

Jog, slowly, from corner flag to corner flag(goal line)  (1 section)

Run (80% speed) from corner flag, past half, past corner flag, past other corner flag to half (4 sections)

Jog, slowly, from half to corner flag (sideline)   (1 section)

Run (80% speed) from corner flag, past corner flag, past half, past corner flag, past next corner flag to half (5 sections)

Jog, slowly from half to corner flag (sideline) (1 section)

Run (80% speed) an entire lap (6 sections)

Jog, slowly from corner flag to corner flag (goal line)

Run (80% speed) 5 sections

Jog, slowly 1 section

Run (80% speed) 4 sections

Jog, slowly 1 section

Run (80% speed) 3 sections

Jog, slowly 1 section

Run (80% speed) 2 sections

Jog, slowly 1 section

Run (80% speed) 1 section

C. Recovery: 5 minute ball juggling recovery

D. Sprints: Read instructions below and see Diagram #2

Use the goal line and the 6-yard box as start and stop points

Instructions:

1. Sprint forwards from the goal line to 6-yard box, turn and sprint back to the goal line, turn, and sprint to the 6-yard box, turn and sprint to goal line.

Repeat 5 times with 15 seconds rest in between

2. Sprint forwards from the goal line to the 6-yard box, stop, sprint backwards to the goal line, stop, sprint forwards to the 6-yard box, stop and sprint backwards to the goal line

Repeat 5 times with 15 seconds rest in between

3. Sidestep as quickly as possible from the goal line to the 6 yard box, stop and return to the goal line, stop and go to the 6-yard box, stop and return to the goal line, side stepping the entire time

Repeat 5 times with 15 seconds rest in between

E. Recovery: 5 minute ball juggling recovery

F. Stretch

Session #2

A. Warm-up:  15 minutes warm up with ball (dribbling, juggling, feinting)

B. Shuttle Runs: Read instructions below and see Diagram #3

Use the goal line, 6-yard box, penalty spot and the 18-yard box as markers.

Instructions:

Sprint as fast as you can from the goal line to the 6-yard box and back, then to the penalty spot and back and finally to the 18-yard box and back

Rest for 30 seconds and repeat 4 times

C. Recovery: 5 minute ball juggling recovery

D. Sprints: Read instructions below and see Diagram #2

Use the goal line and the 6-yard box as start and stop points

Instructions:

1. Sprint forwards from the goal line to 6-yard box, turn and sprint back to the goal line, turn, and sprint to the 6-yard box, turn and sprint to goal line.

Repeat 5 times with 15 seconds rest in between

2. Sprint forwards from the goal line to the 6-yard box, stop, sprint backwards to the goal line, stop, sprint forwards to the 6-yard box, stop and sprint backwards to the goal line

Repeat 5 times with 15 seconds rest in between

3. Sidestep as quickly as possible from the goal line to the 6 yard box, stop and return to the goal line, stop and go to the 6-yard box, stop and return to the goal line, side stepping the entire time

Repeat 5 times with 15 seconds rest in between

E. Recovery: 5 minute ball juggling recovery

F. Stretch

Session #3

A. Warm-up:  15 minutes warm up with ball (dribbling, juggling, feinting)

B. Ball Dribbling Freestyle:

Dribble as quickly as possible, changing directions and using as many fakes and moves as possible for 30 seconds within the 18-yard box in any random direction, rest for 30 seconds and repeat 6 times

C. Recovery: 5 minute ball juggling recovery

D. Dribbling Shuttle Runs:

Dribble the ball as quickly as possible from the goal line to the 6-yard box and back, then to the 18-yard box and back, stopping the ball on the lines each time.  Rest for 20 seconds and repeat 6 times.  Be sure to use both left and right feet.

E. Recovery: 5 minute ball juggling recovery

F. Stretch