Week 1 Fitness
6/1-6/5
Footskills
Complete Phase 1 Footskills Workout Monday-Friday
Fitness Exercises
Pick 3 days to complete
Exercise 1:
Part 1) Short Sprints: Mark 2 cones 40 yards apart. Sprint as fast as you can to one cone, rest 30
seconds, sprint back. Rest 30 seconds between each rep. This counts as 2 reps. Try to make each sprint
in 6 seconds or less. Do 20 reps in total.
Exercise 2:
Part 1) Long Sprints: find a soccer field use half of it. If you do not have access to a soccer field make a
large 50 yard box in each direction. You are going to jog 3 lengths slow, then sprint diagonally across the
box. Jog 3 lengths and then sprint diagonal. This is 2 reps; you need to complete 10 in total (10 diagonal
sprints).
Exercise 3:
35 min jog (try to maintain a 7:30 minute mile pace)
Core Workout
Pick 2 days to complete. Should not complete on consecutive days.
Exercise 1 Diagram:
40 yards
C…………………….C <<<Diagram
Exercise 2 Diagram:
Week 2 Fitness
6/8-6/12
Footskills
Complete Phase 1 Footskills Workout Monday-Friday
Fitness Exercises
Pick 3 days to complete
Exercise 1:
Part 1) Set up cones 30 yards apart with one 10 yards one 20 yards and one 30 yards apart. You are
going to complete 8 suicides. Run from start to 30 yards, back to start, to 20 yards, to start, to 10 to
start. This is one suicide. You can rest in-between each suicide about 45 seconds.
Exercise 2:
Part 1) Sprints: Set 2 cones 60 yards apart. Sprint to one side as fast as possible. Rest 30 seconds.
Sprint to other side. That is 2 reps. Complete 12 reps.
Exercise 3:
30 min jog (try to maintain a 7:30 minute mile pace)
Core Workout
Pick 2 days to complete. Should not complete on consecutive days.
Exercise 1 Diagram:
Start (0)….C (10)…. (20)….C (30yds)
Week 3 Fitness
6/15-6/19
Footskills
Complete Phase 2 Footskills Workout Monday-Friday
Fitness Exercises
Pick 3 days to complete
Exercise 1:
Long Sprints: Find a full field. If not full field set two cones 100 yards apart. Run from first cone to
other cone, and back? This is one set. Complete 8 with minute rest in between.
Exercise 2:
30 yard sprints. Set two cones 30 yards apart. Sprint to cone and back. Sprint backwards to cone and
backwards back. Sprint sideways (shuffle) and back. Sprint sideways (shuffle) and back (other side).
This counts as 1 set. Do 5 sets with 1 minute rest between each set.
Exercise 3:
35 min jog (try to maintain a 7:30 minute mile pace)
Core Workout
Pick 2 days to complete. Should not complete on consecutive days.
Week 4 Fitness
6/22-6/26
Footskills
Complete Phase 2 Footskills Workout Monday-Friday
Fitness Exercises
Pick 3 days to complete
Exercise 1:
40 min jog (try to maintain a 7:30 min mile pace)
Exercise 2:
You will do this exercise for 20 minutes. Jog for 3 minutes and run fast for 2. Jog 3 minute run fast for 2.
And continue until you reach 20 minutes.
Exercise 3:
40 yard suicides. Run from start to 40 yards, back to start, to 30 yards, to start, to 20 to start and to 10
yards and back to start. This is one suicide. You can rest in-between each suicide about 45 seconds. Do
8 Reps
Core Workout
Pick 2 days to complete. Should not complete on consecutive days.
Exercise 3 Diagram:
Start (0)….C (10)…. (20)….C (30yds)…….C(40 yards)
Week 5 Fitness
6/22-6/26
Footskills
Complete Phase 3 Footskills Workout Monday-Friday
Fitness Exercises
Pick 3 days to complete
Exercise 1:
Full field suicides: Use a full field or cones. Set cones at start, 6 yards, 18 yards, 50 yards, 82 yards, 88
yards and 100 yards. Run to 100 yards back, 88 back, 82 and back, 50 and back, 18 and back, 6 and back.
This is one rep. Complete 4 reps with 3 minute rest in between
Exercise 2:
Fartlek Run – 35 minutes in duration
2 minutes – walk 15 seconds, jog 45 seconds
3 minutes – walk 15 seconds , stride 45 seconds
15 minutes – walk 45 seconds, sprint 15 seconds
2 minutes – walk 15 seconds, jog 45 seconds
3 minutes- walk 15 seconds, stride 45 seconds
10 minutes – walk 40 seconds, sprint 20 seconds
5 minutes – jog
Walk – brisk walk taking long steps and using good upper body run form.
Jog- jog a comfortable pace.
Stride- ¾ sprint. Lengthen stride.
Sprint – Run as fast as you can
Exercise 3:
Half Laps. Using a standard soccer field (110-120yds * 70-80yds) or mark out with cones (55 x 70 yd),
start where the centerline & touchline meet. Sprint around the perimeter of the field and finish at the
opposite side of the field ( where the other touchline and centerline meet). You will be running 2 half
fields and one width. When you complete the half lap immediately jog across the centerline. When you
reach the original starting point, repeat sprint & jog. You have 30 seconds to complete the half lap and
30 seconds for the recovery jog across the centerline.
Core Workout
Pick 3 days to complete. Should not complete on consecutive days.
Exercise 3 Diagram:
Week 6 Fitness
7/6-7/10
Footskills
Complete Phase 3 Footskills Workout Monday-Friday
Fitness Exercises
Pick 4 days to complete
Exercise 1:
Fartlek Run - 40 minutes in duration
2 minutes-walk 15 seconds, jog 45 seconds
3 minutes – walk 15 seconds, stride 45 seconds
15 minutes – walk 45 seconds, sprint 15 seconds
2 minutes – walk 15 seconds, jog 45 seconds
3 minutes – walk 15 seconds , stride 45 seconds
10 minutes – walk 40 seconds, sprint 20 seconds
5 minutes jog
Walk – brisk walk taking long steps and using good upper body run form.
Jog- jog a comfortable pace.
Stride- ¾ sprint. Lengthen stride.
Sprint – Run as fast as you can
Exercise 2:
Walk back sprints. Mark 100 yards. Sprint to one side and walk back to the start. Sprint as soon as you
reach start again. 15 reps.
Exercise 3:
Set 2 cones 60 yards apart. Sprint to one side as fast as possible. Rest 30 seconds. Sprint to other side.
That is 2 reps. Compete 16 reps.
Exercise 4:
Part 1) Compass Drill: Place 5 cones 5 yards away from the middle marker. Start in the middle and
sprint to a cone and back to the middle, continue to run to each cone. 5 runs. Repeat 5 times with a 45
second break between each set.
Part 2) Funnel Drill: Sprint laterally; keep the knees bent and shuttle side to side, when you reach the
last cone sprint forward 10 yards, and walk back to the start. 8 total reps.
Core Workout
Pick 3 days to complete. Should not complete on consecutive days.
Compass Drill
Funnel Drill
10 yards
5 yards
4 yards
3 yards
2 yards
Week 7 Fitness
7/13-7/17
Footskills
Complete Phase 4 Footskills Workout Monday-Friday
Fitness Exercises
Pick 4 days to complete
Exercise 1:
Fartlek Run – 35 minutes in duration
2 minutes – walk 15 seconds, jog 45 seconds
3 minutes – walk 15 seconds , stride 45 seconds
15 minutes – walk 45 seconds, sprint 15 seconds
2 minutes – walk 15 seconds, jog 45 seconds
3 minutes- walk 15 seconds, stride 45 seconds
10 minutes – walk 40 seconds, sprint 20 seconds
5 minutes – jog
Walk – brisk walk taking long steps and using good upper body run form.
Jog- jog a comfortable pace.
Stride- ¾ sprint. Lengthen stride.
Sprint – Run as fast as you can
Exercise 2: (If you miss Thursday track day)
40 min run (7:30 minute mile pace)
Exercise 3:
30 yard sprints: Set two cones 30 yards apart. Sprint to cone and back. Sprint backwards to cone and
backwards back. Sprint sideways (shuffle) and back. Sprint sideways (shuffle) and back (other side).
This counts as 1 set. Do 8 sets with 1 minute rest between each set.
Exercise 4:
Short Sprints. Mark 2 cones 40 yards apart. Sprint as fast as you can to one cone, rest 30 seconds,
sprint back. Rest 30 seconds between each rep. This counts as 2 reps. Try to make each sprint in 7
seconds or less. Do 20 Reps in total.
Core Workout
Pick 3 days to complete. Should not complete on consecutive days.
Week 8 Fitness
7/20-7/24
Footskills
Complete Phase 4 Footskills Workout Monday-Friday
Fitness Exercise
Pick 2 days to complete
Exercise 1:
40 min run (7:30 minute mile pace)
Exercise 2:
40 min run (7:30 minute mile pace)
Core Workout
Pick 3 days to complete. Should not complete on consecutive days.