1. health and fitness
2. exercise

S UMMER T RAINING PACKET
Summer 2010
Supplemental Training & Fitness Packet
S U M M E R T R A I NI N G P A C K E T
S U MM E R T R A I N I N G
P A CKE T
300 Babcock Street
Second Floor
Boston, MA 02215
Phone: 617-358-3793
617-353-2883
Fax: 617-353-5286
E-mail: [email protected]
P L E ASE F IN D IN THIS PACK ET :
SCHED UL E , CON TACT L IST , SU M ME R
T R AIN IN G WOR KOU T CALE NDAR ,
N UT R IT ION OVE RVIE W , P LYOM ET R IC ,
SP EED & E NDU R AN CE BASED WO R KO UT S &
SP R ING RUN N ING T IM E S .
S TAY IN CON TACT WIT H AARO N O ’ N E AL ,
N E IL AND S CO TT TO M AKE SU R E WE ARE
AL L PR EPAR ED F OR AU GU ST .
BOSTON UNIVERSITY MEN’S SOCCER
2010 SCHEDULE
HOME GAMES IN BOLD
August 21
Saturday
NORTHEASTERN (Scrimmage)
7:00 PM
August 24
Tuesday
HOLY CROSS (Scrimmage)
7:00 PM
August 28
Saturday
@ UCONN (Scrimmage)*
7:30 PM
September 1
Wednesday
UMASS
7:00 PM
September 4
Saturday
@ HARTFORD ª
:00 PM
September 6
Monday
COLUMBIA
7:00 PM
September 10
Friday
@ SETON HALL
:00 PM
September 12
Sunday
@ ST. JOHN’S*
:00 PM
September 17
Friday
@ BC*
7:00 PM
September 19
Sunday
BROWN*
7:00 PM
September 24
Friday
URI
7:00 PM
September 26
Sunday
HARVARD*
:00 PM
October 2
Saturday
@ STONY BROOK ª *
:00 PM
October 5
Tuesday
@ PC
:00 PM
October 9
Saturday
HARTFORD ª
2:00 PM
October 13
Wednesday
VERMONT ª
7:00 PM
October 16
Saturday
@ UMBC ª
:00 PM
October 22
Friday
@ UNH ª
:00 PM
October 27
Wednesday
BINGHAMTON ª
7:00 PM
October 30
Saturday
ALBANY ª
7:00PM
ª = America East Conference Game * = NCAA 2009 Tournament Participant
May 2010
Sun
Mon
Tue
Wed
Thu
Fri
Sat
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
Summer Workout
Begins
Workout # 1 & Core
23
24
Workout # 2
Body Weight #2 &
Core
30
31
Workout # 3
Body Weight #1 &
Core
Workout # 4
Body Weight #1 &
Core
25
26
Deceleration Drills &
Core
Workout # 10 & Core
27
28
Workout # 11
Body Weight #3 &
Core
29
June 2010
Sun
Mon
Tue
1
Wed
2
Thu
3
Workout # 6 & Core
Ball Work
6
7
8
Workout # 1
Body Weight #3 &
Core
13
20
14 Testing Day
2 Mile Run in
12-Minutes
Body Weight #2 &
Core
15
21
22
28
Testing Day
Beep Test
Body Weight #3 &
Core
16
10
Workout # 11 & Core
Ball Work
29
30
Workout #4 & Core
Ball Work
5
11
12
Workout # 7 & Core
Body Weight #1
17
Workout # 5 & Core
Ball Work
23
4
Sat
Deceleration Drills &
Core
Body Weight #2
Workout # 10 & Core
Ball Work
Workout # 2 & Core
Body Weight #1
27
9
Fri
18
19
Deceleration Drills &
Core
Body Weight #3
24
25
Workout # 9 & Core
Body Weight #2
26
July 2010
Sun
Mon
Tue
Wed
Thu
1
Fri
2
Sat
3
Workout # 7 & Core
Body Weight #1
4
5
6
Workout # 1 & Core
Body Weight #2
11
18
12
Testing Day
2 Mile Run in
11mins 45secs
Body Weight #1 &
Core
19
26
Testing Day
Beep Test
Body Weight #2 &
Core
8
Deceleration Drills
&Core
Ball Work
13
14
20
27
15
10
16
17
Workout # 9 & Core
Body Weight #2
21
Deceleration Drills &
Core
Ball Work
22
28
29
Workout # 5 & Core
Ball Work
9
Workout # 8 & Core
Body Weight #3
Workout # 6 & Core
Ball Work
Workout # 11 & Core
Body Weight #3
25
7
23
24
Workout # 10 & Core
Body Weight #1
30
31
Spring Running Times
1
AGILITY LADDER
1. Forward High Knees
2. Lateral High Knees (L + R)
3. Hip Twist (L+ R)
4. Single Leg Stomp (L + R)
5. Ickey Shuffle w/ Balance (FWD + BKWD)
6. Ickey Shuffle Quick
7. Deep Squat Alt One Foot In
8. Lunges Alt One foot In
9. Zig Zag Sprints with High Knee Finish
10. One Foot Ladder Sprint
May = 2x each
June = 3x each
July = 4x each
TECHNIQUE BEFORE SPEED!!!
FOUR CONE AGILITY EXERCISE
2
-Follow the agility ladder exercise routine
-Start in the center of the 5 yard square
- This time you are going to complete each exercise
according to a time frame.
- Each corner has a number
- Have a partner call out random numbers and you
get to each cone as quickly as possible. While
moving, you MUST keep your eyes straight ahead
and hip facing forward so you never turn your back to
the front of the box.
- This should result in a higher intensity level each time
through on your end
- After each repetition of the exercise you then return to the
beginning of the four cones either back peddling or side
shuffle. Only exception is on the compound exercise of zig
zag sprint with side high knee finish.
MAY = 6 reps x 25 seconds
JUNE = 6 reps x 30 seconds
MAY = 30 seconds each exercise
JULY = 8 reps x 40 seconds
JUNE = 45 seconds each exercise
JULY = 1 minute each exercise
3
2
START
START
1
1
4
THREE PHASE AGILITY CONDITIONING
May = 12x June = 15x July = 18x
** Immediate transition into each phase**
10 yards
15 yards
{5 Static Squat Jumps}
{Quick Bunny Hops and
two feet together}
To Increase Difficulty:
1.
Squat Jumps over ball, hurdle, etc….
2.
Hold weights or med ball; drop before sprint
3.
Use a weighted vest if have access
4.
Single leg static squats and bunny hops; Alt Leg
30 yards
{Sprint w/ 360 spin in middle}
3
PLYOMETRIC / AGILITY WITH QUICK BALL WORK
4
May – June – July
Toe Touches
Top of Ball
30 – 40 - 50
Plyometric Lunges
Ball Pendulum
Quick Touches
Brazilian Hip Twist
20 – 25 - 30
30 – 40 - 50
50 – 75 - 100
Inside Cut; Outside play
Tuck Jumps
Straight line
Ice Skaters over cone
30 – 40 - 50
20 – 30 - 40
40 – 50 - 60
Laces FWD Pull Back
Opposite Alt L+R
20 – 30 - 40
- 3 times through all 8 stations
with the appropriate amount of
reps with each month listed
above
PLYOMETRIC 18 YARD BOX SPRINTS
-Start on endline corner of the 18
MAY = 8 reps
- Jog the sides of the 18 and sprint the top of the
18
JUNE = 10 reps
5
JULY = 12 reps
- You start and finish at the same corner you
started at and that is one repetition
-Once you finish the repetition you move into the
4 circuit agility / plyometic exercises in the middle
with 10 – 20 second rest in between each and
once completed you will start the next repetition
on the opposite endline corner
Sprint
Jog
Front/Back Squats
10x
Lateral Ice Skaters
30x
Hip Twist
30x
Tuck Jumps
20x
Jog
START
FOUR CORNERS PYOMETRIC / AGILITY ENDURANCE TRAINING
x
Sprint
6
x
-
Perform each plyometric / agility exercise in
each corner of the field before switching to the
next exercise.
-
Jog the first goal line then sprint each side of
the field remaining
-
Add a 360 degree spin at midfield never
slowing down
360
Sprint
Sprint
Exercises:
360
1.
Plyometric Lunges
2.
Brazilian Hip Twist
3.
Lateral Ice Skaters
4.
Tuck Jumps
5.
Mountain Climbers (push up position
alternating knee to chest quickly)
May = 20 reps each corner
June = 30 reps each corner
July = 40 reps each corner
x
JOG
x
NORWEIGAN ENDURANCE CONDITIONING
7
4
-There are six sides on the field
- Start by jogging one side followed by sprinting one side
- After you sprint you then proceed to only jog one side while
adding one side until you reach all six sides which is full
field.
-Once you get to full field you then reverse down and go
back to five sides while still jogging one side before
decreasing a side.
3
5
Example:
Jog 1 ---- Sprint 1
Jog 1 ---- Sprint 2
Jog 1 ---- Sprint 3
After you reach 6 or full field you reverse……
Jog 1 ---- Sprint 5
Jog 1 ---- Sprint 4
6
Jog 1 ---- Sprint 3
2
All the way back until you reach the 1:1 ratio.
MAY = completed in 18 mins
JUNE = completed in 16 mins
1
JULY = completed in 14 mins
THREE PHASE FORM SPRINTING
10 yds
15 yds
Low knees, arms
pumping, body
slighty tucked
with shoulders
over feet, slowly
get taller as you
approach next
cone
Tall and upright with arms
pumping, bouncing off
your toes with your knees
getting waist height
8
30 yds
Full out sprint all the way through, then
jog back
MAY = 12 repetitions
JUNE = 15 repetitions
JULY = 18 repetitions
18 YARD BOX SPEED AND AGILITY CONDITIONING
LIST OF EXERCISES
JOG
EXERCISE
EXERCISE
START
1.
Low Knees
2.
High Knees
3.
Outside Heels
4.
Inside feet
5.
Speed Side Shuffle
6.
Speed Karaoke
7.
Forward Ice Skaters (over line)
8.
Quick Bunny Hops
One Set equals full trip around 18 yard box
MAY = 2 sets each exercise
JUNE = 3 sets each exercise
JULY = 4 sets each exercise
SPRINT
9
Deceleration Workout
10 yds
Full out sprint for 10yds
Progression: to make more difficult
either increase the sprinting distance
allowing for greater speed, or decrease
deceleration zone.
5 yds
Decelerate and
stop in athletic
position as
quickly as
possible, before
you reach last
cone
Perform 8x,
40sec rest
between
reps
Box Deceleration:
Same drill as above, except we
will incorporate acceleration and
change of direction.
once you decelerate and stop
(in athletic position) within the 5
yd zone, you will accelerate in
different direction and repeat
until you have completed box.
3x each
direction,
1min rest
Deceleration Drills should be included maybe 1x per week. You can have them
alternate between the two drills listed.
Plank progress:
Core Exercises
Forward
•
Basic Plank (weeks 1&2)
•
Alternating Legs (weeks 3&4)
–
In pushup position, elevate 1 leg slightly off ground.
•
Alternating arms (weeks 5&6)
•
Plank w/ alternating hip flexion (weeks 7&8)
•
Plank Row (using Dumbells) (weeks 9-11)
–
–
–
In pushup position, raise 1 arm straight out to the side of your body (in line with your shoulder joint). DO NOT ROTATE!
In pushup position, maintain flat back and bring one knee up to chest. Hold for 5 seconds then Switch.
Pushup position holding dumbbells in each hand. Feel should be shoulder width apart. Elevate one elbow past body, keeping hips squared
up to ground.
Side
•
Basic Side Plank (weeks 1-3)
–
•
–
•
Completely on your side, off elbow, elevate hips off the ground as high as possible toward ceiling.
Side Plank w/ hip drop (weeks 4-6)
On your side, elevate hips toward ceiling, holding for 5 seconds. Then drop hips to ground (barely touching), then going back
to elevated position. Repeat.
Side Plank w/ upper leg elevated (weeks 7-11)
–
On your side, feet on top of one another, bridge hips toward ceiling. Once steady, elevate your top foot 1 foot higher than
lower leg.
Drawing In
On your back, with legs and arms elevated, Pull your low back into the ground and maintain this position. Then extend
1 leg out, maintaining the draw in. Your low back should be pushing into the ground throughout the entire motion.
Hold for 2 seconds, then bring your leg back to original position. Switch legs, then repeat.
Prehabilitation Exercises
It is important that you maintain the strength around your hips, knees, and ankles. Chances of injury
surrounding these joints may be reduced by maintaining strength around these areas.
Single Leg Squat- from a bench or box, Drive your hips back as far as possible and squat down. keep
your chest over your feet and back flat as your squat. Full depth is necessary- Top of your thigh
parallel to the ground!
Rear foot elevated Split Squat- Elevate your rear foot on a bench, box or chair. Keeping your weight
on the front leg, Squat down until your front thigh is parallel to the ground.
Single Leg Snake (using agility ladder)- facing forward, on one leg, Jump as high as possible
rotating 90 degrees clockwise and land in the next box. As you land, drop your hips and absorb
the ground (landing softly). Repeat this movement in the following order. Repeat on both left and
right leg.
Core/Prehab Workouts
Workout 1
Workout 2
3x:
3x:
Plank Variation x 1min
Super Mans 8x 5sec holds
Reverse Crunches x20
Straight Leg Situps x20
Quadruped Extensions x10ea
Side Plank Variation x 40sec each
Draw in x 40sec
Crunches x20
3x:
3x:
Single Leg Squat x 12ea (Full Depth!)
Rear foot Elevated Split Squats x15ea
Single Leg Snake Hops
Single Leg Hops (Jump L-R, then R-L)
X8ea
All players complete it 2x per week (preferably Tue/Thur).
Cut and Rounding Drills
Cut
Cut
Cut
10 yds
Start
Finish
#1
Rounded T Drill- At start
position, run 10yds forward, cut
left, cut across 10yds to opposite
side, then round middle cone and
sprint to finish. Complete both
directions.
Complete 4x each way, 45 sec rest in
between reps
Finish
#2
Start
Figure 8 Drill- From start
position, navigate through figure
8 pattern staying as tight as
possible around cones. Complete
both directions.
Complete 4x each direction, rest
Speed & Agility
Supplemental Workout
BOSTON UNIVERSITY MEN’S SOCCER
SPRING TRACK WORKOUTS
3-1 Mile - Exercise 10
1-Mile – 5:45 mins then active rest 6-mins
1-Mile – 5:45 mins then active rest 6-mins
1-Mile – 6:00 mins then recovery run
A total of a 30-mins workout.
Track Pyramid – Exercise 11
200 meter set: (Work rest ratio of 1:3)
200 m (around 28-secs) recover 90 secs
200 m (around 29-secs) recover 90 secs
200 m (under 30-secs) recover 90 secs
200 m (under 30-secs) recover 90 secs
400 meter set: (Work rest ratio of 1:3)
400 m (between 1:08-1:12 mins) recover 3:30 minutes
400 m (between 1:08-1:12 mins) recover 3:30 minutes
400 m (between 1:08-1:12 mins) recover 3:30 minutes
600 meter set: (Work rest ratio of 1:2.5)
600 m (between 1:48-2:00 mins) recover 5:00 minutes
600 m (between 1:48-2:00 mins) recover 5:00 minutes
800 meter set:
800 m (under 2:45)
2-Mile/1-Mile – Exercise 12
2-Miles under 12:00 minutes in May and June. July under 11:45 minutes.
10-minute active recovery.
1-Mile under 6:00 minutes in May. June under 5:45 minutes. July 5:30 minutes.
Beep Test:
Level 16.2 is the standard and passing mark.
Boston University Supplemental Agility Exercises
Goal Keeper & Field Players
EXERCISE
5m
1m
DIRECTIONS
1
Distances between the centre cones should be 1
m to allow the player to move through the cones
at pace using the correct technique.
To begin the drill, start with a 5 m sprint and
finish with a 5 m sprint.
Exercises on this drill should include;
5m
5m
1m
Forward – In/out x 3
Backward – In/out x 3
Forward / Backwards (side on) x 3
High knees – side on x 2
Forward run – one foot in each gap x 3
2
The exercises described in 1, should be used in
this drill only including a 5 m sprint at the start
and also after the first four cones before sprinting
back to complete the final 3 discs with a 5 m
sprint to finish.
5m
5m
3
Using the same exercises as 1 and 2, with this
drill you are looking for acceleration in between
the 2 sets of the 3 discs. This distance should be
between 5 and 10 m.
5m
1m
5m
5m
5m
10 m
4
The distances between each cone is between 5
and 10 m.
Players can work to each cone as the arrows
show using the following exercises.
Side steps
Forward and backwards
Forwards – going round the cones
5m
Backwards – side on
5
Drill 5 is exactly the same as the exercises in drill
4, only the distances between the cones increases
with the greatest distance being the final
movement.
2m
5m
7.5 m
10 m
12 .5 m
15 m
5m
6
The distance between each cone should be 1 m
allowing for the following movements to be
carried out.
High knees – side on
5m
Forward and backwards movements
Forward running – one foot in each gap
5m
5m
5m
5m
7
Drill 7 uses the exercises for drill 6 only using
sets of 3 discs with a sprint in between each set.
The sprint should be 5 m.
8
The player works through the discs in / out (1 m
apart) before checking and sprinting 5 m as
shown by the arrows before completing a 10 m
sprint to finish.
5m
5m
10 m
9
This drill requires the distances between discs to
be increased to allow the player to accelerate
forwards and then move backwards to the next
cone.
2m
5m
10 m
10
The drill begins with a 10 m sprint before the
player accelerates to each cone which are 5 m
away from a centre point which the player must
always get back to, using either forward or
backward movements.
10 m
5m
11
The distance between each disc is 5 m. The
player follows the route as shown by the arrows
using the following movements;
5m
5m
Forwards – concentrating on turns
Forwards – with a side step
Backwards – with a side step
5m
10 –15m
12
The player accelerates over 10-15m following
the arrows, checking back over 5 –m with a 10m
sprint following before checking back for the
final 10 – m sprint.
10-15m
Exercises and movements can include;
5m
10 m
10 m
10 m
Forward
Forwards – Backwards
Side on – with changes of direction
13
The distances marked by the arrows are between
10 – 15 m. The player follows the directions of
the arrows using the gates as a point to check
through i.e figure of 8 ensuring that they
accelerate between each gate.
10 m
5m
5m
10 m
10 m
5m
10 m
14
This drill concentrates more on speed. The player
starts on the middle point moves quickly
backwards before accelerating forwards over a
distance of between 10-15 m.
15
The player accelerates forward over 10 m, checks
across over 5 m before finishing with a 10 m
sprint.
Summer Soccer Bodyweight
Day 1
1. Lower Body Bodyweight Circuit
A. Bdwt. Squat
X20
B. Bdwt. Lunges
X10 Right, X10 Left
C. Squat Jumps
X10
* Repeat Circuit 3-5 times
2. Pushups
-Clap Pushups
-Speed Pushups
5. Spread eagle sit-ups
X10 w/up
3X5
X 30 seconds (max #)
X 45 seconds
X 60 seconds
X25
Day 2
1. Standing Long Jp for Dist.- 30 yds.
2. Single Leg Squat Circuit – 2X circuit
X5 - Pause #5 in down position for 5 seconds
X 5 - Pause # 10 in down position for 10 seconds
X 5 - Pause # 15 in down position for 15 seconds
* Repeat with Opposite Leg
3. Pushups – feet elevated
2X25 (various hand placement)
4. 2 minutes of Front Plank work – go to failure each set and total 2 minutes.
Day 3
1. Single Leg Speed Jumps
2. Walking Lunges
2X25 yds. each leg
X 24 steps w/ball twist
X 24 steps w/ ball overhead
3. Backward Walking Lunges X 20 steps w/ Atlas reach
X 20 steps w/ Atlas reach
4. Soccer ball Pushups
X10 each + 60 second Plank Front
X 10 each + 45 Sec. Side Plank
X 10 each + 45 Sec. Side Plank
* May use med ball that does not roll
** Perform one of these workouts after you finish running or practicing. Athletes
who have access to a weight room may call or e-mail me to see how to
incorporate these into the weight work.
540-231-7386 or [email protected]