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Calander
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The
Self Coach Philosophy for the Field Player There is only a certain amount of time in each day. Organize your time to achieve peak performance. Understand what is important, what is not. What to do first, what to do last. What to do every day, what to do once a week. What things you can do in the morning and then still be able to train with intensity in the evening with something else. Envision that you are a coach trying to get you, as a player, to be the best you can be. Also understand that if you train for longer than an 1 1/2 hour you will eventually burn yourself out and if you go twice a day each session should be 1 hour 15 minutes or less. Understand that intensity in training enables you to be the margin of victory, so get after it when you train. Priority Training - I have ranked in order of importance what will impact on your development the most to help you organize your day and week. Please understand THE BALL IS MOST IMPORTANT and even though we can’t measure that development as easily, it is your skill that is going to get you on the field and be your measure as you climb in this game and make your mark. Ideal Training Methods Maximum Ideal Repetitions Per Week: 1. Competitive 11 v 11 matches 2 2. Organized team training session ( 1.5 hours ) 5 or 6 3. Competitive pick-up games ( 4 v 4 is ideal) 6 score is kept and boundaries are used ( 30 to 60 minutes) 4. 1 v 1 ( keep score, play with boundaries, 20 minutes everyday ) 6 5. Summer Conditioning Program ( SCP ) - 60 minutes at least twice a week 3 6. Skills section of SCP ( 30 minutes ) 4 7. Coerver workout ( 15 minutes ) this is a critical agility component 6 a. Flighted (chipped) balls with acuracy ( 10 minutes ) b. Wall “shooting workout” ( 20 minutes ) c. Heading – against a wall or with a partner ( 10 minutes ) 8 a. Speed training 20’s, 40’s, 60’s, 80’s, 100’s (30 minutes to 1 hour 15 minutes) 2 b. Lateral Speed and Agility c. 40 yard shuttles (45 seconds work, 45 seconds rest) 2 d. 50 yard cone drills (1 minute work, 1 minute rest) 1 e. Super Set (120’s/40 yard shuttle . . . 18 second work, 30 second jog back, 45 second work, 1:15 rest) 1 f. Jingle Jangle (50-55 second work, 1 minute rest) 1 g. Cone's (five cones five yards apart . . . shuttle 1 runs, 40 seconds work, 20 seconds rest or 35 seconds work, 25 seconds rest. Total # of shuttles - 10 h. 120's (120 yd. sprint in 18 seconds, 30 seconds 1 jog back to starting line – 30 seconds rest, repeat 10 times) i. 20-30 minute run (push yourself) and make it fartlek . . . sprint when you can’t parts of it . . . vary speeds . . . then it becomes more soccer like. do anything else 9. Weight training ( 30 - 60 minutes) 3 Clearly in an organized training session, methods 3-7 and 8b or c might all be involved, so do not be confused by the “maximum ideal repetitions per week”. Do not do more than the maximum repetitions in any area in any given week. You can do less if you pick and choose in the 15 areas listed. After 120’s, cones, and SSP, try to give yourself two days to recover, using other methods in between. If you really challenge yourself in these areas, it should take more time to recover - so go hard!! |
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Bexley
Lions - Girls Soccer
Bexley High School