Montrose Soccer Summer 2014 (June 23-August 15) Speed, Agility, Conditioning and Skills Workouts

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1 Montrose Soccer Summer 2014 (June 23-August 15) Speed, Agility, Conditioning and Skills Workouts Below you will find the speed, agility, conditioning, and skills workouts for the summer. Prior to each speed and agility session please follow the dynamic warm-up to ensure that you are properly warmed up and help prevent any pulls. Speed and agility workouts should be followed in order performing one of each per week with a minimum of 2 days in between (i.e. speed Monday & agility Thursday). Two conditioning workouts should be performed per week. You should do a dynamic warm-up before conditioning workouts as well. Foot skills and ball work should be done twice per week on the same days as conditioning workouts. These should be done AFTER conditioning when you are physically tired. Many of the workouts should be done at a turf football field with a track for ease of measuring time and distance. Explanations and diagrams for ball work drills are listed at the end. Prior to the June 23 rd start, please time yourself & record the following: 1 mile & 2 mile run as well as 5-300yd shuttles (run 25yds up and back 6x s totaling 300yds). 2 minutes of rest are allowed in between each. 1 mile time: 2 mile time: 300 yard shuttles Dynamic warm-up for Speed & Agility Sessions: While walking: 10yd lunges.10yd jog.20 Squats 10yd quad stretch (walking ankle pulls)..10yd skip 20 jumping jacks 10yd high knee hug.10yd power skip..20 split squats 10yd lateral lunge.10yd shuffle.20 pushups 10yd straight leg kick to outstretched hand...10yd shuffle.20 mountain climbers 10yd cradle walk 10yd back pedal 20 squat jumps 10yd hamstring stretch..10yd back pedal.20 sit-ups

2 WEEK 1: June 23 rd Speed Workout #1 Warm up and Stretch 8 x 10 yard Sprints (15 sec rest b/w reps reps) FULLSPEED 1:00 min rest 8 x 25 yard Sprints (30 sec rest b/w reps) FULLSPEED 8 x 50 yard Sprints (50 sec rest b/w reps) FULLSPEED Agility Workout #1: 3 x 20 yards Power Skip (20 sec rest) 3 x 20 yard Shuffle (20 sec rest) 3 x 20 yard Carioca (20 sec rest) 6 x 20 yard Box Drill Sprint, Shuffle, Back Pedal, Sprint (30 sec rest) 6 x 60 yard Shuttle (35 sec rest) set 10 & 15 yds 6 x 100 yard Shuttle Sprint 25 yards up and back x2 Make under 22 sec (25 sec rest) Conditioning and Ball Workouts Condo #1 2x800 make in under 3:30, rest 5 min x400 make in under 1:25, rest 3 min Ball Work 1 Figure 8 s & Speed Figure 8 s Condo #2 2 miles on track-sprint Straight away, jog corners time: time time Ball Work 2 Cone dribbling & Gates Drill

3 WEEK 2: June 30 th Speed Workout #2: 5 x 20 Seated Arm Action (Just moving your arms, like you were sprinting CHEEK TO CHEEK ARM ACTION) 5x 10yd Rapid High Knee Run (as many reps as possible in 10yds) Walk back, full recovery 8 x 25 yard lying get up Sprints (40 sec rest in between reps) FULLSPEED 8 x 20 yard Sprint (20yds) & Back Peddle (20yds) (50 sec rest b/w reps) FULLSPEED 8 x 5 yard SPRINTS (15 sec rest b/w reps) Agility Workout #2: Warm up and Stretch 3x15yds Skater Bounds 3x15 Squat Jumps 3x10e Split squat jumps 3x10e lateral jumps w stick and hold 3x15e single leg line hops front/back & side to side 6 x 20 yard Backwards Run (20 sec rest) - 10 yard cuts - Set up 2 cones with a space of 10 yards between them. Start at one cone and sprint to the other, going around that cone and staying very tight to the cone as you U-turn around it. Run back to the other cone and repeat this for 30 seconds without stopping. After 30 seconds is up, take a 30 second break and repeat the exercise. After the exercise is completed 5 times, rest for 2 minutes and move on to the next drill yard segment run - Set up 4 cones in a line, each separated by 10 yards. Start at the first cone, run to the second, and then back to the first cone. Then go from the first to the third cone and back to the first cone, then to the second cone and back. Finally, run to the fourth cone then back to the first, to the third and back to the first, and to the second and back to the first. All of this should be done in succession, with no stopping in between. After the series is completed, rest for 1 minute and repeat. Do this 3 times total. Make sure you are running to the cone and cutting

4 back. You are NOT running around the cone. Focus on bursting after the cut is made instead of letting that slow you down. 6 Cone W Drill (set cones 7yds apart in W): Set 1: 2x Sprint, Set 2: 2x Shuffle, Set 3: 2xSprint Back Pedal, Set 4: 2xSprint (20 sec rest) 3 x 300 yd Shuttle (3x50 yard line and back) Goal times under 67 sec (2:30 min rest b/w reps) Conditioning and Ball Workouts Condo #3.12 minute run on track measuring how far you go: Laps: Sprint 100yds up and back, sprint 50yds up and back, sprint 100yds up and back, finish with 50yds up and back. 4 min rest Ball Work 3 Dribble to shoot Controlled Speed Dribbling. Time: Condo #4: 120 s on turf Session #4 12x120 make under 20 sec, jog back 60 sec & repeat Ball Work 4 Square Dribbling & Skill Square

5 WEEK 3: July 7 th Speed Workout #3: Warm up and Stretch 6 x 10 yard Sprints (full recovery, walk back) 1:00 min rest before moving to next set 4 x 100 yard Sprints in 19secs or better (50 sec rest) 1:00 min rest before moving to next set 6 x 80 yard Sprints in 16secs or better (40 sec rest) 1:00 min rest before moving to next set 6 x 60 yard Sprints in 12secs or better (30 sec rest) 1:00 min rest before moving to next set 6 x 40 yard Sprints in 8secs or better (20 sec rest) 1:00 min rest before moving to next set 8 x 20 yard Sprints FULLSPEED (30 sec rest) before moving to next set Agility Workout #3: Warm up and Stretch 3 x 20 yards Power Skip (20 sec rest) 3 x 20 yard Shuffle (20 sec rest) 3 x 20 yard Carioca (20 sec rest) 6 x 60 yard Shuttle (30 sec rest) set 10 & 15 yds 6 x 10yd each get up Sprint Back Pedal (15 sec rest) 6 x 150 yard Shuttle: 25 yards and back x3 make under 33sec (1:00 min rest) Conditioning and Ball Workouts Condo #5, Austrailan Ladder (suicide run): Set cones at x 30 sec work & 30 sec rest. Record how far you get for each repetition:

6 Ball Work #5 Figure 8 s & Speed Figure 8 s Condo #6 2 Mile Run Time Ball Work #6 Cone dribbling & Gates Drill

7 WEEK 4: July 14 th Speed Workout #4: 6 x 5 yard accelerations-work on first step (full recovery, walk back) 1:00 min rest 8 Half Gassers, Sprint to and from Sideline to Sideline (over and back) in 21sec (1:00 min rest b/w) 8 Half Gassers, Sprint to and from Sideline to Sideline (over and back) in 24sec (1:00 min rest b/w) 6 x 10 yard Sprint back pedal Agility Workout #4: 2 x 20 yd Skater Bound (20 sec rest) 4 x 20 yd Shuffle (20 sec rest) 4 x 20 yd Back Pedal (20 sec rest) 1:00 min rest 8 x 15 yard T Drill: 4 each side (30 sec rest) 4 x 300 yard Shuttle 3x50yds up and back) () Goal time 65 Sec Conditioning and Ball Workouts Condo #7 2x800 make in under 3:30, rest 5 min x400 make in under 1:25, rest 3 min Ball Work #7 Dribble to shoot Controlled Speed Dribbling. Time: Condo #8 2 miles on track-sprint Straight away, jog corners; time: Ball Work #8 Square Dribbling & Skill Square

8 WEEK 5: July 21 th Speed Workout #5: 6 x 5 yard accelerations-work on first step (full recovery, walk back) 1:00 min rest 6 Full Gassers, Sprint to and from Sideline to Sideline (over and back) x2 in 48sec (1:00 min rest) 6 Full Gassers, Sprint to and from Sideline to Sideline (over and back) x2 in 52sec (1:00 min rest) 6 x 10 yard Sprint back pedal Agility Workout #5: 3x15yds Skater Bounds 3x15 Squat Jumps 3x10e Split squat jumps 3x10e lateral jumps w stick and hold 3x15e single leg line hops front/back & side to side 4 x 30 yard Shuttle 5yds-10yds-5yds, touch hand to line (35 sec rest) 5 x 300 yard Shuttle 6x25yds up and back) () Goal time 65 Sec 6 x 150 yard Shuttle: 3x50 yards and back make under 31sec (1:00 min rest) Conditioning and Ball Workouts Condo #9.600 Yard Shuttles Done on turf Sprint 100yds up and back, sprint 50yds up and back, sprint 100yds up and back, finish with 50yds up and back. 4 min rest in between Ball Work #9 Figure 8 s Speed Figure 8 s Condo #10: 120 s on turf Session #10 14x120 make under 19 sec, jog back 55 sec & repeat Ball Work #10 Cone dribbling Gates Drill

9 WEEK 6: July 28 th Speed Workout #6 Warm up and Stretch 5 x 20 sec Seated Arm Action (Just moving your arms, like you were sprinting, CHEEK TO CHEEK ARM ACTION) 8 x 10 yard Sprints (15 sec rest b/w reps reps) FULLSPEED: 1:00 min rest 8 x 25 yard Sprints (30 sec rest b/w reps) FULLSPEED: 8 x 50 yard Sprints (50 sec rest b/w reps) FULLSPEED: Agility Workout #6: 3 x 20 yards Power Skip (20 sec rest) - 10 yard cuts - Set up 2 cones with a space of 10 yards between them. Start at one cone and sprint to the other, going around that cone and staying very tight to the cone as you U-turn around it. Run back to the other cone and repeat this for 30 seconds without stopping. After 30 seconds is up, take a 30 second break and repeat the exercise. After the exercise is completed 5 times, rest for 2 minutes and move on to the next drill yard segment run - Set up 4 cones in a line, each separated by 10 yards. Start at the first cone, run to the second, and then back to the first cone. Then go from the first to the third cone and back to the first cone, then to the second cone and back. Finally, run to the fourth cone then back to the first, to the third and back to the first, and to the second and back to the first. All of this should be done in succession, with no stopping in between. After the series is completed, rest for 1 minute and repeat. Do this 3 times total. Make sure you are running to the cone and cutting back. You are NOT running around the cone. Focus on bursting after the cut is made instead of letting that slow you down. 6 x 20 yard Box Drill :Sprint, Shuffle, Back Pedal, Sprint (30 sec rest) 6 x 60 yard Shuttle (35 sec rest) set 10 & 15 yds 6 x 100 yard Shuttle Sprint 25 yards up and back x2 Make under 22 sec (25 sec rest) Conditioning and Ball Workouts Condo #11 Australian Ladder (suicide run): Set cones at x 30 sec work & 30 sec rest. Record how far you get for each repetition:

10 Ball Work #11 Dribble to shoot Controlled Speed Dribbling. Time: Condo #12 3 Mile Run Time Ball Work #12 Square Dribbling & Skill Square

11 WEEK 7: August 4 th Speed Workout #7: 6 x 5 yard accelerations-work on first step (full recovery, walk back), 1:00 min rest 8 Half Gassers, Sprint to and from Sideline to Sideline (over and back) in 21sec (1:00 min rest) 8 Half Gassers, Sprint to and from Sideline to Sideline (over and back) in 24sec (1:00 min rest) 6 x 10 yard Sprint back pedal Agility Workout #7: 2 x 20 yd Skater Bound (20 sec rest) 4 x 20 yd Shuffle (20 sec rest) 4 x 20 yd Back Pedal (20 sec rest) 1:00 min rest 8 x 15 yard T Drill: 4 each side (30 sec rest) 4 x 300 yard Shuttle 3x50yds up and back) () Goal time 65 Sec Conditioning and Ball Workouts Condo #13 2x800 make in under 3:30, rest 5 min x400 make in under 1:25, rest 3 min Ball Work #13 Figure 8 s & Speed Figure 8 s Condo #14 2 miles on track-sprint Straight away, jog corners time: Ball Work #14 Cone dribbling & Gates Drill

12 WEEK 8: August 11 th Speed Workout #8: 6 x 5 yard accelerations-work on first step (full recovery, walk back), 1:00 min rest 6 Full Gassers, Sprint to and from Sideline to Sideline (over and back) x2 in 48sec (1:00 min rest) 6 Full Gassers, Sprint to and from Sideline to Sideline (over and back) x2 in 52sec (1:00 min rest) 6 x 10 yard Sprint back pedal Agility Workout #8: 3x15yds Skater Bounds 3x15 Squat Jumps 3x10e Split squat jumps 3x10e lateral jumps w stick and hold 3x15e single leg line hops front/back & side to side 4 x 30 yard Shuttle 5yds-10yds-5yds, touch hand to line (35 sec rest) 5 x 300 yard Shuttle 6x25yds up and back) () Goal time 65 Sec 6 x 150 yard Shuttle: 3x50 yards and back make under 31sec (1:00 min rest) Conditioning and Ball Workouts Condo #15 12 minute run on track measuring how far you go: Laps: 600 Yard Shuttles Done on turf Sprint 100yds up and back, sprint 50yds up and back, sprint 100yds up and back, finish with 50yds up and back. 4 min rest Ball Work #15 Dribble to shoot Controlled Speed Dribbling. Time: Condo #16: 120 s on turf Session #16 16x120 make under 18 sec, jog back 50 sec & repeat Ball Work #16 Square Dribbling & Skill Square

13 After you have completed as many of the workouts and prior to tryouts, please time yourself & record the following: 1 mile & 2 mile run as well as 5-300yd shuttles (run 25yds up and back 6x s totaling 300yds). 2 minutes of rest are allowed in between each. Record the date as well. 1 mile time: 2 mile time: 300 yard shuttles

14 Ball Work Speed Figure 8 s - Set up cones separated by 30 yards. With a ball, dribble with speed to one cone and then cut around the cone and go back to the starting cone, cutting around that cone and repeating for 45 seconds. Focus on keeping the ball under control. This is extremely important. Just kicking the ball and running to it defeats the purpose of the drill. Use your pinkie toe when dribbling from cone to cone. When cutting around the cone, keep the ball under control and alternate feet when cutting around the cones. Rest for 30 seconds in between, and complete 4 times. Do two sets of this, once with the outside of your foot when cutting and one with the inside of your foot when cutting. - The Gates Drill Set up several cones all over a concentrated area. Do so in obvious pairs of 2, creating several gates in the area. The gates should be two cones separated by 2 feet. Each gate shouldn t be very far apart from each other, so the player must be constantly going through gates. The gates should be angled in different directions as well, so the player is forced to keep the ball under control and vary their touches to get from one gate to another. The player should also vary the gates she goes through. Go from one gate to another that s far away with speed, or cut through several gates nearby with control. Practice footskills when going through gates, sometimes using moves while going through them as if beating a defender. Focus on controlling the ball, cutting with speed, not going in a circle so direction changes are common, and keeping your head up, instead of down and focusing only on the ball. Do the exercise for 1 minute, then rest for 45 seconds. Repeat 5 times, and then rest for 2 minutes and return to the ball speed exercise. - Dribble to Shot - Set up 8 cones in a line, separated by a yard each. Then, set up another cone 7 yards away from the line of cones. Set the cones up so the final cone is on the edge of the 18 yard box. Dribble in and out of the cones with speed and control, and approach the final cone 7 yards away. Pretending the cone is a defender, fake the defender out with a move, and fire a shot on goal. Focus on control in between cones and switching feet. When faking out the defender, make sure you do so with quickness, but also ball control. Keep the ball near you so your shot is still 14 yards from goal. When shooting, keep your body over the ball and focus on putting the ball on goal. Lock your shooting-foot s ankle, point your toe down, and hit the ball with your laces to generate power. Switch feet here too. Repeat times (this drill shouldn t tire you out much). - Cone Dribbling Set up a line of 12 cones separated by a yard. With only your right foot, dribble in and out of the cones taking as many small touches as you can. Do the same with only your left. Focus on taking as many touches as possible, correcting bad touches, and keeping your head up. Repeat 5 times for each foot. Cut-Catch: Next, start with the first cone next to your left foot. Using the inside of your right foot pass the ball between the cones and receive with the inside of the left, touch the forward then left foot passes to right through the next cones, right receives-touches forward-passes to left. Roll-Catch: Starting the same way, use the bottom of your right foot to roll the ball from your right towards your left foot and receive with the inside of your left foot. Lean to your right while then using the bottom of your left foot to roll the ball through the next space of cones and receive with your right. Outsides-Only: Using only the outsides of your feet, take small touches and dribble through the cones. Do each of these five times through with a light jog to the beginning each time. Figure 8 s Place two cones 5 yards apart. Begin by standing with a cone next to your left foot. Dribble in between the cones and around the far cone using the outside of your right foot switch the ball to your left foot and dribble between the cones and around the far cone using the outside of your left foot and repeat. Do this 4x30 seconds using the outside of your feet to turn. Repeat four times using the inside of alternating feet as you turn. Each time you go around a cone counts as 1, count how many you can do in 30 seconds. Goal is 15.

15 Square Dribbling Set up a square 10x10 yards. Starting at the bottom right corner with the cone to your left, dribble forward around the square counter-clockwise around the square using your pinkie toe of you right foot. When you get to the first cone, continue facing forward and use the bottom of your right foot to roll the ball to your left as many times as you can and as fast as you can to the next cone. At the next cone, remain facing forward and dribble backwards using the bottom of your right foot. When you get to the next cone, use the outside of your right foot and take small touches to your right until you get the cone where you began. You should always be facing the same direction and go as fast and as controlled as possible. Do this for one minute, 30 second rest, one minute repeat. Then begin at the bottom left corner and use your left foot. Do this for one minute, 30 second rest, one minute repeat. Skill Square Set up a 10x10 square. Start at the bottom right cone with the cone to your left dribbling counterclockwise. Reverse-L: Dribble towards the cone ahead using the pinkie toe of your right foot and as you get to the cone, drag the ball back with the bottom of your right foot and then touch behind your left leg towards the cone to the left using the inside of your right foot. Dribble to the next cone and repeat making your way around the square. Do this for one minute, 30 second rest, one minute repeat. Then reverse direction using your left foot, Do this for one minute, 30 second rest, one minute repeat. Scissor Left: Start at the bottom right corner with cone to the left dribbling counter clockwise. Dribble towards the cone and as you approach swing your right leg over the ball moving from left to right and plant your foot outside to the right of the ball, touch the ball to the left using the outside of your left foot. Repeat at each cone as fast as you can. Do this for one minute, 30 second rest, one minute repeat. Do in the clockwise rotation scissor with left foot over the ball, push to the right using the outside of your right foot. Do this for one minute, 30 second rest, one minute repeat. Controlled Speed Dribbling 1 ball; 10 cones; 4 consecutive 5 x 10 yard grids (to create one long 5 x 40 yard channel). Stopwatch Instructions: The player starts on one end of the channel. The player must take a minimum of four touches in each 5 x 10 yard grid. The total time is recorded once both the player and the ball cross the finish line. The player takes the test three times.

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