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Calander
SOCCER SUMMER TRAINING PROGRAM
The summer conditioning program is broken down into a 14 week cycle. This is ideal preparation when you are training alone.
Weeks 1,2,3 April 13 - 20 , April 20 - 27, April 27 - May 4
>Summer Speed Program ( 1 time a week ) (SSP)
>Cones ( 1 time a week ) - 5 cones 5 yards apart... shuttle runs, 40 seconds to sprint to a finish, 20 seconds rest between reps, 5 times alternating with 35 seconds to finish, 25 seconds rest, 5 times. 10 total reps. OR 40-yard shuttles OR 20-minute fartlek (your choice, do a different one each week)
>Lateral Speed and Agility – 1st Block (1 time a week)
>Summer Conditioning Program ( 2 times a week ) (SCP)
>Weight Training ( 3 times a week )Weeks 4,5,6 May 4 - 11, May 11 - 18, May 18 - May 25
>SSP ( 2 times a week )
>Cones ( 1 time a week ) OR 50-yard cone drill (1 time a week) OR 40 yard shuttle (your choice, do a different one each week)
>Lateral Speed and Agility – 2nd Block (1 time a week)
>SCP ( 2 times a week )
>Weight Training ( 3 Times a week )Weeks 7,8,9,10 May 25 - June 1, June 1 - June 8, June 8 - 15, June 15 - June 22
>SSP ( 2 times a week )
>120’s ( 1 time a week ) - 120 yard sprint in 15 seconds, 40 second jog back to starting line, repeat 10 times.
>Super Set (1 time a week)
>Lateral Speed and Agility – 3rd Block (1 time a week)
>SCP ( 2 times a week )
>Weight training ( 3 times a week )Weeks 11,12,13,14 June 22 - June 29, June 29 - July 6, July 6 - July 13, July 13 - 20
>SSP ( 1 time a week )
>120’s ( 1 time a week )
>Jangle (your choice, do a different one each week)
>Lateral Speed and Agility – 4th Block (1 time a week)
>SCP ( 2 times a week )
>Weight training ( 3 times a week )This will give you a four day taper into the Cooper Test (12 minute run as far as you can). The pre-season conditioning program will keep you fit and strong for the last four days and help you to get focused.
If you are training with a team or in groups, you can follow the “Self Coach” Philosophy based on the US Women’s National Team program, for your personal development. Mix in the basic core from above with these training formats for a more varied and enjoyable training regimen. You must develop a “training mentality” to stay active six days a week
( take one full day off a week where you literally do nothing ), on days when you feel energetic, train twice - morning and evening - but never train for longer than 1.5 hours in a row. Do NOT burn out!!Page 2
Bexley
Lions - Girls Soccer
Bexley High School