Summer 2016 Conditioning Program

Fairmount Travel Families,

Below find my guidelines for conditioning, as well as a recommended conditioning plan for the off season, with some additional conditioning ideas/tests. The recommended conditioning program below begins on June 27th. I recommend this guideline for players who will play U12 or older in the Fall.

The schedule is designed to initially build a strong fitness base and then slowly increase the duration and intensity of the interval training as the Fall season approaches. Please play as much pickup soccer as you possibly can.

Additionally, you can spend time improving your control, passing, and shooting by juggling, wall-ball type activities, and working on various moves/turns. There is no substitute for playing pick-up games and that will get you the fittest and will also allow for repetition of your technical skills.  If you have practice or other physical activities, then you do not have to do the running that is planned for that day unless the practice is light then some additional running will be needed.

You need to do your part to be in the best condition you have ever been in your life. It is your commitment to your teammates that will make the difference. Coaches can help you become a Champion, but you must first make the off-season commitment.  If you don’t, it will be more likely than not that your season will end in disappointment. Don’t rely on someone else.  Make sure you do your part!

 ‘The vision of a champion is someone bent over, drenched in sweat, to a point of exhaustion, when no one else is watching.’

– Anson Dorrance

Please reach out to me if you have any questions.

Enjoy your Summer!!!

Yours in Soccer,

Coach Mario Bono

 

P.S.- Print out the conditioning schedule and put on your fridge.

 

When you condition, you MUST follow these Conditioning Guidelines:

1.​ Don’t try to get in shape “all at once.” Do a little each day starting NOW, and you will see the difference in Pre-Season. If you try to do everything at once, you are risking injury.

  1.  ​Proper Equipmentis a Must!
  2. Always warm-up and stretchto make sure you are loose BEFORE engaging in strenuous conditioning. ​Also, make sure you have a “cool down” period and stretch AFTER your workout.

    4.   ​Always make sure you are well hydrated. You should be drinking at least 8 glasses of water a day; and you should periodically drink water throughout your exercise period (especially if it is lengthy).

    5.    ​Always make sure your nutrition is up to par (eat balanced meals, drink sufficient liquids and limit sweets). Make sure that among other things, you eat/drink within 30 minutes AFTER your workout.

    6.   ​BE CAREFUL WHEN IT IS REALLY HOT AND HUMID! If you belong to an athletic club, train indoors on these days. If you do not, make sure that any workout outside is interrupted with sufficient breaks and make sure you drink EXTRA water PRIOR TO and DURING your exercise. If you feel faintSTOP your workout IMMEDIATELY!

    7.  ​Make sure that you are doing workouts, which will help you in soccer. Your training should be interval based – that is, you need to vary the length, time and distance of your runs, jogs and sprints. Running 5 miles a day will help, but it will not get you ready for all the “starts and stops” of soccer.

  3.  ​Differentiate between “Hurt” and “Hurting.”   When a Player is “hurting,” it means that the Player is at the edge of her conditioning.  All Players can expect to be “hurting” as they get in shape.

 

​HOWEVER, WHEN A PLAYER IS “HURT” THAT PLAYER HAS A MEDICAL INJURY. UNDER NO CIRCUMSTANCE SHOULD YOU CONTINUE TO TRAIN IF YOU ARE HURT.  CONSULT YOUR PHYSICIAN IMMEDATELY AND FOLLOW THE ADVICE OF YOUR PHYSICIAN!

 

Recommended off season conditioning work out schedule

 

Monday, June 27                             20-30 minutes jog /juggling/dribbling @ 50% of max heart rate

Tuesday, June 28                             Pick-up soccer

Wednesday, June 29                       Off

Thursday, June 30                            Pick-up soccer

Friday, July 1 –                                  20-30 minutes jog or juggling or dribbling 50% of max speed

Monday, July 4                                 25-35 minute jog /juggling/dribbling @ 50% of max

Tuesday, July 5                                 Pick-up soccer

Wednesday, July 6                           25-35 minute jog /juggling/dribbling 50% of max

Thursday, July 7                               Pick-up soccer

Friday, July 8                                     25-35 minute jog /juggling/dribbling 50% of max heart rate

Monday, July 11                               30-40 minutes jog /juggling/dribbling @ 50% of max hear rate                                                                                                                 (6 x 30 second runs every 5 minutes @ 75% of max heart rate)

Tuesday, July 12                               Pick-up soccer

Wednesday, July 13                        30-40 minutes jog /juggling/dribbling @ 50% of max heart rate

(6 x 30 second runs every 5 minutes @ 75% of max heart rate)

Thursday, July 14                             Pick-up

Friday, July 15                                   30-40 minutes light jog /juggling/dribbling @ 50% of max heart rate

(6 x 30 second runs every 5 minutes @ 75% of max heart rate)

Monday, July 18                               35-45 minute jog /juggling/dribbling @ 50% of max heart rate

(2 sets of 5 x 20 second runs every 3 minutes @ 80% of max with 5 minute break between sets)

Tuesday, July 19                               Pick-up soccer

Wednesday, July 20                        30 minute light jog /juggling/dribbling @ 50% of max

Thursday, July 21                             Pick-up soccer

Friday, July 22                                   35-45 minute jog /juggling/dribbling @ 50% of max heart rate

(2 sets of 5 x 20 second runs every 3 minutes @ 80% of max with 5 minute break between sets)

—————————————————————————————————————————————————

Monday, July 25                               35-45 minute jog /juggling/dribbling @ 50% of max

(2 sets of 5 x 15 second runs every 2 minutes @ 90% of max with 4 minute break between sets)

Tuesday, July 26                               Pick-up soccer

Wednesday, July 27                        30 minute light jog /juggling/dribbling @ 60% of max

Thursday, July 28                             Pick-up soccer

Friday, July 29                                   35-45 minute jog /juggling/dribbling @ 50% of max

(2 sets of 5 x 15 second runs every 2 minutes @ 90% of max with 4 minute break between sets)

Sunday, July 31-                               30 minute light jog /juggling/dribbling @ 60% of max

 

Monday, August 1                           40-50 minute jog /juggling/dribbling @ 50% of max

(3 sets of 5 x 10 second runs every 2 minutes @ 90% of max with 3 minute break between sets)

Tuesday, August 2                           Pick-up soccer

Wednesday, August 3                     30 minute light jog /juggling/dribbling @ 60% of max

Thursday, August 4                          Pick-up soccer

Friday, August 5                               40-50 minute jog /juggling/dribbling @ 50% of max

(3 sets of 5 x 10 second runs every 2 minutes @ 90% of max with 3 minute break between sets)

Sunday, August 7                             30 minute light jog /juggling/dribbling @ 60% of max

 

 

Other Conditioning Ideasthese activities will be implemented during our pre-season pre camp

 

Below are some examples of workouts that involve interval training

40 yard Sprints – 20 sprints with 15 seconds rest between each sprint (player MUST take the full rest between each sprint)

Creighton Run (player MUST take the full rest set forth below between each run)

½ mile run                2 minute rest
6, 18,50 shuttle        1 1/2 minutes rest
1/4 mile run              1 1/2 minutes rest
6,18,50 shuttle         1 1/2 minutes rest

6,18,50 shuttle         1 1/2 minutes rest
1/4 mile run              1 1/2 minutes rest
6,18,50 shuttle           2 1/2 minutes rest
½ mile run

Fartlek Runs.  
These are continuous exercises, which vary the lengths, times, and distance of the runs, jogs and sprints. Sprint means 100% all out, Run means 75% and Jog means 40%. Once you start the workout, you should not stop. The workouts can be any length.   An example of an 11 minute workout is as follows

Jog for 1 minute, Run for 1 minute, Jog for 40 seconds, Sprint for 20 seconds, Jog for 3 minutes, Sprint for 20 seconds, Jog for 20 seconds, Sprint for 20 seconds, Jog for 1 minute, Run for 2 minutes, Jog for 1 minute

 

Interval Sprints. These are sprints from 10 yards to 100 yards. You place 10 cones at 10-yard intervals. Starting with the longest sprint (100 yards), you do that sprint…then you walk back to the start (don’t run back to the start – WALK – this is your recovery time). When you get back to the start, you then do the 90-yard sprint, and Walk back. Continue until you get to the 20-yard sprint. With the 20-yard sprint you do it forwards, and then you also do it backwards. The same thing is true for the 10-yard sprint.

A complete workout includes at least one of each sprint (10 yard, 20 yard, 30 yard, etc). The better your condition, the more sprints you should be able to do. For example, instead of doing one 60-yard sprint, you might do 3, before moving down to 50-yard sprints. The more you can do at each interval, the better your soccer condition will be. At Pre-Season Camp, we will be doing the following number of these interval sprints: 2-100 yard, 2-90 yard, 2-80 yard, 2-70 yard, 3-60 yard, 4-50 yard, 5-40 yard, 5-30 yard, 10-20 yard forward and 10-20 yard backward.  Therefore, work your way up to this number during the Summer, and Pre-Season Camp will be a breeze.

Treadmill Work.  Start the Treadmill at 0% incline, and at a speed that you are comfortable walking.  Every minute increase the incline by .5% and increase the speed by .10 mph.  Do that for as long as you can.  Of course, at some point you will be jogging because the speed has been raised higher, and eventually you will be running. If you need to stop increasing the % incline or speed, but can continue on, do so.  You will find if you do this over a number of weeks, your ability to have greater inclines and faster speeds will improve.

 

300 Yard Shuttle

 

Place 2 cones 25 yards apart.  Run between them 12 times touching the cone.

Variation – Place cones 50 yards apart and run them 6 times touching the cone.

 

Box Circuit Sprints

 

Make a box 30 feet by 30 feet with cones at each corner and one in the center.

 

Starting at the center cone, sprint to each corner and back in clockwise fashion. This constitutes 1 COMPLETE CIRCUIT

 

After doing 1 COMPLETE CIRCUIT, rest for 60 seconds.  Continue doing 1 COMPLETE CIRCUIT and resting 60 seconds, until you have completed 6 COMPLETE CIRCUITS.  Then rest 3 minutes

 

The 6 COMPLETE CIRCUITS = 1 COMPLETE SET

Do 4 COMPLETE SETS

 

“Box Run” for 15 Minutes.   Sprint the goal lines…..jog the touch lines

 

Steep Hill Sprint and 1-mile jog.  Find a steep hill and sprint up the hill and jog down the hill for 5 continuous minutes. Rest for 2 minutes and then do it again. Finish with a 1 mile jog.

 

6-18-50 Sprints With and Without The Ball

 

First complete a set of 6-18-50 sprints with the ball (run to 6, back to goal line, run to 18, run back to goal line, run to 50, run back to the goal line, run to the other 18, run back to the goal line, run to the other 6, run back to the goal line, run to the far goal line), and then knock the ball down the field and do a another complete set of 6-18-50 sprints without the ball.  Rest 1 minute between sets. Do not stop when you are completing a set.

 

Sprint/Jog with the ball

 

Spread a few balls over the field.  Sprint for 15 seconds without stopping…..pick up a ball and job with it for 45 seconds…..leave ball and do the Sprint/Jog 9 more times.

 

Then 1 Minute rest…..then do the following 3 times without the ball

 

Sprint 5 seconds​Run 10 seconds

Sprint 10 seconds​Run 20 seconds

Sprint 20 seconds​Run 40 seconds

Sprint 30 seconds​Run 60 seconds

 

5-4-3-2-1 Jog/Sprint with cones

 

set up 5 cones 10-20 yards apart

start at cone #1 and jog to cone #4 and then sprint to cone #5

going back jog to cone #3 sprint to cone #1

from cone #1 jog to cone #2 and then sprint to cone #5

going back Sprint to cone #1

 

Rest 30 seconds and then repeat multiple times until you become tired

 

Game Simulation Test

 

40 minute period.  Alternate walking, jogging, running and sprinting around a field.   You can stop any time you feel you can’t go on.

Rest – 10 minutes

Repeat another 40-minute period.

These 40-minute periods represent the length of each half of a game.  Try to work up to what you might expect to be required to do during a game.