Cycle 1 - Macalester Athletics
Macalester Women's Soccer Cycle 1 Week 1 May 11th Wednesday Dynamic Warm Up Thursday Dynamic Warm Up * See website for list of exercises and video Speed A March Balance A March, A Skip, A Run Half Claws(start at bottom) Wall Run Single Replacement * See website for list of exercises and video 2 x 6 each leg 1 x 15yds each way 2 x 6 each leg 2 x 6 each leg 2 x 6 each leg Double Replacement Agility - 3:1 rest between sets Athletic Hold SL Athletic Hold Continuous SL Hops w/ 2 sec hold SL Bounds w/ 2 sec hold Plyos -2:1 rest between sets Vertical Jump into Athletic Hold Standing Broad Jump Conditioning Soccer Sprint Ladder Friday Dynamic Warm Up Speed A March Balance A March, A Skip, A Run Half Claws(start at bottom) Wall Run Single Replacement * See website for list of exercises and video 2 x 6 each leg 1 x 15yds each way 2 x 6 each leg 2 x 6 each leg 2 x 6 each leg Double Replacement Jump Rope - 1:1 rest between each 15yd rep 3 x 30 sec 3 x 15 sec each leg 2 x 6 each leg 2 x 6 each leg 2x6 2x6 x3 - Sprint 20 yds/jog back. Repeat w/ 40yds, 60yds, 80yds., 100yds. Following the 100yds jog around the rest of the 400m track(or soccer field) before starting next rep. Strength Band Abduction Series 1 x 5 each way Forward Hops, S.L. Forward Hops, S.L. Lateral Hops, High Knee Run, Lateral High Knee Run 2 x 15yds each way Conditioning 800m 400m x2 x2 3min. 20 sec./3min. 20 sec. Recovery 80 - 90 sec./2 min. 40 sec. recovery Speed A March Balance A March, A Skip, A Run Half Claws(start at bottom) Wall Run Single Replacement 2 x 6 each leg 1 x 15yds each way 2 x 6 each leg 2 x 6 each leg 2 x 6 each leg Double Replacement Agility - 3:1 rest between sets Athletic Hold SL Athletic Hold Continuous SL Hops w/ 2 sec hold SL Bounds w/ 2 sec hold Plyos -2:1 rest between sets Box Jumps Split Jumps Conditioning Sprints - 60 sec. rest between distances 5yds x6 10yds x6 20yds x6 40yds x6 3 x 30 sec 3 x 15 sec each leg 2 x 6 each leg 2 x 6 each leg 3x4 3 x 4 each leg 5 second rest 10 second Rest 15 second rest 25 second rest - Half Moons For./Back, Monster Walk, Step Outs, Clamshells, Fire Hydrants, Elvis Clean First Pull (Power Position) 60% 2x3 70% 80% 80% x3 x3 x3 ss w/ Heel Drops 2 x 6 ss w/ Front Squat 2 x 6 Cleans (Power Position) ss Ankle Band Series 1 x 15 each way ss Bridges 3 x 6 / ss band hip flexor 3 x 10 - 5 minutes Front Squat DB Shoulder Press RDL's -3 minute recovery- 40% 60% x6 x6 x6 x6 x6 x6 -3 minute recovery- - 5 minutes DB S.L. Squats Bent Over Rows 3 Way Delts x 6 e.l. x6 x6 -3 minute recovery- Bench Press Dips S.L. RDL's 60% x6 x6 x6 -3 minute recovery- 5 minutes - 5 minutes Pull Ups Dips Machine Hamstring Curls Core: Choose Core Routine x 5 each way - Half Moons For./Back, Monster Walk, Step Outs, Clamshells, Fire Hydrants, Elvis - 5 minutes - 5 minutes Seated Row DB Bench Press Reverse Hypers Strength Band Abduction Series x6 x6 x6 Glute/Hams Push Ups Squat Jumps Core: x6 x6 x6 Choose Core Routine Macalester Women's Soccer Cycle 1 Week 2 May 18th Day 1 Dynamic Warm Up * See website for list of exercises and video Speed A March Balance A March, A Skip, A Run Half Claws(start at bottom) Wall Run Single Replacement * See website for list of exercises and video 2 x 6 each leg 1 x 15yds each way 2 x 6 each leg 2 x 6 each leg 2 x 6 each leg x 6 each leg Double Replacement Triple Replacement Agility - 3:1 rest between sets Athletic Hold SL Athletic Hold Continuous SL Hops w/ 2 sec hold SL Bounds w/ 2 sec hold 45 Degree Bounds w/ 2 sec hold 2 x 30 sec 2 x 15 sec each leg 2 x 6 each leg 1 x 6 each leg 1 x 6 each leg Plyos -2:1 rest between sets Vertical Jump into Athletic Hold Standing Broad Jump 2x6 2x6 Conditioning 300 yd Shuttle * 50yds x 6 lengths x 2 - 2 min . rest between reps Goal Time: 65 - 75 sec. Strength Band Abduction Series 1 x 5 each way - Half Moons For./Back, Monster Walk, Step Outs, Clamshells, Fire Hydrants, Elvis Clean First Pull (Power Position) Day 3 Dynamic Warm Up Dynamic Warm Up A March Balance A March, A Skip, A Run Half Claws(start at bottom) Wall Run Single Replacement * See website for list of exercises and video 2 x 6 each leg 1 x 15yds each way 2 x 6 each leg 2 x 6 each leg 2 x 6 each leg Double Replacement Speed A March Balance A March, A Skip, A Run Half Claws(start at bottom) Wall Run Single Replacement Jump Rope - 1:1 rest between each 15yd rep Forward Hops, S.L. Forward Hops, S.L. Lateral Hops, High Knee Run, Lateral High Knee Run 2 x 15yds each way Conditioning 800m 400m 200m x2 x2 x2 2 x 6 each leg 1 x 15yds each way 2 x 6 each leg 2 x 6 each leg 2 x 6 each leg Double Replacement Agility - 3:1 rest between sets Athletic Hold SL Athletic Hold Continuous SL Hops w/ 2 sec hold SL Lateral Hops w/ 2 sec hold SL Bounds w/ 2 sec hold 45 Degree Bounds w/ 2 sec hold 2 x 30 sec 2 x 15 sec each leg 2 x 6 each leg 2 x 6 each leg 1 x 6 each leg 1 x 6 each leg 3min. 20 sec./3min. 20 sec. Recovery 80 - 90 sec./2 min. 40 sec. recovery 36 sec. - 40 sec./1min 45 sec. recovery Plyos Box Jumps Split Jumps Conditioning Sprints -2:1 rest between sets 3x4 3 x 4 each leg - 60 sec. rest between distances 5yds 10yds 20yds 40yds x6 x6 x6 x6 5 second rest 10 second Rest 15 second rest 25 second rest Strength Band Abduction Series 60% 2x3 - Half Moons For./Back, Monster Walk, Step Outs, Clamshells, Fire Hydrants, Elvis 70% 80% 80% x3 x3 x3 S.L Bridges 3 x 10 each leg 60% x6 x6 x6 ss w/ Heel Drops 2 x 6 DB Hip Swings ss w/ Front Squats 2 x 6 Cleans (Power Position) ss Ankle Band Series 1 x 15 each way ss Bridges 3 x 6 / ss band hip flexor 3 x 10 - 5 minutes Back Squat DB Shoulder Press RDL's -3 minute recovery- 60% - 5 minutes Lat. Pull Down DB Bench Press Reverse Hypers x6 x6 x6 -3 minute recovery- - 5 minutes Pull Ups Dips Machine Hamstring Curls Core: Choose Core Routine x6 x6 x6 3 x 3 each arm - 5 minutes DB S.L. Squats Bent Over Rows 3 Way Delts x 6 e.l. x6 x6 -3 minute recovery- - 5 minutes Bench Press Dips S.L. RDL's 60% x6 x6 x6 -3 minute recovery- 5 minutes Glute/Hams Push Ups Squat Jumps Core: Choose Core Routine x6 x6 x6 Macalester Women's Soccer Cycle 1 Week 2 May 18th Day 4 Dynamic Warm Up Day 5 Dynamic Warm Up * See website for list of exercises and video A March Balance A March, A Skip, A Run Half Claws(start at bottom) Wall Run Single Replacement Double Replacement * See website for list of exercises and video 2 x 6 each leg 1 x 15yds each way 2 x 6 each leg 2 x 6 each leg 2 x 6 each leg Speed A March Balance A March, A Skip, A Run Half Claws(start at bottom) Wall Run Single Replacement Buildups - A March 10 yards, progess into a bound, than run, finish w/ sprint Double Replacement finish sprint @ 90% x 2, Finish Sprint @95% x 1, Finish Sprint @ 100% x 1 Sprints QUALITY 40yds - follow the rest time and give full effort each rep x3 Conditioning 3 mile run or 24 minutes of cardio 2 x 6 each leg 1 x 15yds each way 2 x 6 each leg 2 x 6 each leg 2 x 6 each leg 2 min. rest Agility - 3:1 rest between sets Athletic Hold SL Athletic Hold Continuous SL Hops w/ 2 sec hold SL Lateral Hops w/ 2 sec hold SL Bounds w/ 2 sec hold 45 Degree Bounds w/ 2 sec hold Plyos -2:1 rest between sets Vertical Jump into Athletic Hold Standing Broad Jump Conditioning Soccer Sprint Ladder 2 x 30 sec 2 x 15 sec each leg 2 x 6 each leg 2 x 6 each leg 1 x 6 each leg 1 x 6 each leg 2x6 2x6 x3 - Sprint 20 yds/jog back. Repeat w/ 40yds, 60yds, 80yds., 100yds. Following the 100yds jog around the rest of the 400m track(or soccer field) before starting next rep. Strength Band Abduction Series 1 x 5 each way - Half Moons For./Back, Monster Walk, Step Outs, Clamshells, Fire Hydrants, Elvis Clean First Pull (Power Position) 60% 2x3 70% 80% 80% x3 x3 x3 ss w/ Heel Drops 2 x 6 ss w/ Front Squats 2 x 6 Cleans (Power Position) ss Ankle Band Series 1 x 15 each way ss Bridges 3 x 6 / ss band hip flexor 3 x 10 - 5 minutes Front Squat DB Shoulder Press RDL's 40% x6 x6 60% x6 -3 minute recovery- - 5 minutes Seated Row DB Bench Press Reverse Hypers x6 x6 x6 -3 minute recovery- - 5 minutes Pull Ups Dips Machine Hamstring Curls Core: Choose Core Routine x6 x6 x6 Macalester Women's Soccer Cycle 1 Week 3 May 25th Day 1 Dynamic Warm Up Day 3 Dynamic Warm Up Dynamic Warm Up * See website for list of exercises and video Speed A March Balance A March, A Skip, A Run Half Claws(start at bottom) Wall Run Single Replacement * See website for list of exercises and video 2 x 6 each leg 1 x 15yds each way 2 x 6 each leg 2 x 6 each leg 2 x 6 each leg Double Replacement A March Balance A March, A Skip, A Run Half Claws(start at bottom) Wall Run Single Replacement * See website for list of exercises and video 2 x 6 each leg 1 x 15yds each way 2 x 6 each leg 2 x 6 each leg 2 x 6 each leg Double Replacement Jump Rope - 1:1 rest between each 15yd rep Lateral High Knee Run - 3:1 rest between sets Continuous SL Hops w/ 2 sec hold SL Lateral Hops w/ 2 sec hold SL Bounds w/ 2 sec hold 45 Degree Bounds w/ 2 sec hold 5 yd Shuffle into Bound 5 yd shuffle into 180 cutback Plyos 1 x 6 each leg 1 x 6 each leg 1 x 6 each leg 1 x 6 each leg 1 x 5 each way 1 x 5 each way -2:1 rest between sets Box Drops High Hurdle Jumps 3x4 3x4 Conditioning 300 yd Shuttle * 50yds x 6 lengths x 2 - 2 min . rest between reps Goal Time: 65 - 75 sec. Strength Band Abduction Series Conditioning 800m 400m 200m x2 x2 x3 2 x 6 each leg 1 x 15yds each way 2 x 6 each leg 2 x 6 each leg 2 x 6 each leg Double Replacement Forward Hops, S.L. Forward Hops, S.L. Lateral Hops, High Knee Run, Agility Speed A March Balance A March, A Skip, A Run Half Claws(start at bottom) Wall Run Single Replacement 2 x 15yds each way 3min. 20 sec./3min. 20 sec. Recovery 80 - 90 sec./2 min. 40 sec. recovery 36 sec. - 40 sec./1min 45 sec. recovery Agility - 3:1 rest between sets Continuous SL Hops w/ 2 sec hold SL Lateral Hops w/ 2 sec hold SL Bounds w/ 2 sec hold 45 Degree Bounds w/ 2 sec hold 5 yd Shuffle into 45 degree sprint 5 yd shuffle into 180 cutback 5 yd shuffle into Vertical Jump 5 yd sprint into Vertical Jump Plyos -2:1 rest between sets SL Box Jumps DB Squat Jumps Conditioning Sprints 3 x 3 each leg 3x4 - 60 sec. rest between change in distances 5yds 10yds 40yds 60yds 1 x 5 each way 1 x 6 each leg 1 x 6 each leg 1 x 6 each leg 1 x 6 each leg 1 x 5 each way 1 x 5 each way 1 x 5 eacy way 1 x 5 eacy way x6 x6 x4 x4 5 second rest 10 second Rest 25 second rest 30 second rest - Half Moons For./Back, Monster Walk, Step Outs, Clamshells, Fire Hydrants, Elvis Clean First Pull (Power Position) 60%/70% 2x3 Strength Band Abduction Series ss w/ Heel Drops 2 x 6 ss w/ Front Squat 2 x 6 Cleans (Power Position) ss Ankle Band Series 1 x 15 each way ss Bridges 3 x 6 / ss band hip flexor 3 x 10 80% 80% 80% x3 x3 x3 S.L Bridges 3 x 10 each leg x 6 e.l. x6 x6 Back Squat DB Shoulder Press RDL's x6 x6 x6 Lat. Pull Down DB Bench Press Reverse Hypers - 5 minutes 1 x 5 each way - Half Moons For./Back, Monster Walk, Step Outs, Clamshells, Fire Hydrants, Elvis DB Hip Swings 3 x 3 each arm - 5 minutes DB S.L. Squats Bent Over Rows 3 Way Delts -3 minute recovery- 5 minutes 60% 60% -3 minute recovery- x6 x6 x6 - 5 minutes DB Incline Bench Dips S.L. RDL's -3 minute recovery- -3 minute recovery- - 5 minutes Glute/Hams Push Ups Squat Jumps Core: Choose Core Routine x6 x6 x6 - 5 minutes x6 x6 x6 Pull Ups Dips Machine Hamstring Curls Core: Choose Core Routine x6 x6 x6 Macalester Women's Soccer Cycle 1 Week 3 May 25th Day 4 Dynamic Warm Up Day 5 Dynamic Warm Up * See website for list of exercises and video A March Balance A March, A Skip, A Run Half Claws(start at bottom) Wall Run Single Replacement Double Replacement * See website for list of exercises and video 2 x 6 each leg 1 x 15yds each way 2 x 6 each leg 2 x 6 each leg 2 x 6 each leg Speed A March Balance A March, A Skip, A Run Half Claws(start at bottom) Wall Run Single Replacement Stride Increases - A March 10 yards, progess into a bound, than run, finish w/ sprint Sprints Double Replacement finish sprint @ 90% x 2, Finish Sprint @95% x 1, Finish Sprint @ 100% x 1 Agility QUALITY 40yds Continuous SL Hops w/ 2 sec hold SL Lateral Hops w/ 2 sec hold SL Bounds w/ 2 sec hold 45 Degree Bounds w/ 2 sec hold 5 yd Shuffle into 45 degree sprint 5 yd shuffle into 180 cutback 5 yd shuffle into Vertical Jump 5 yd sprint into Vertical Jump - follow the rest time and give full effort each rep x3 Conditioning 3 mile run or 24 minutes of cardio 2 x 6 each leg 1 x 15yds each way 2 x 6 each leg 2 x 6 each leg 2 x 6 each leg 2 min. rest - 3:1 rest between sets Plyos 1 x 6 each leg 1 x 6 each leg 1 x 6 each leg 1 x 6 each leg 1 x 5 each way 1 x 5 each way 1 x 5 eacy way 1 x 5 eacy way -2:1 rest between sets Box Drops High Hurdle Jumps Conditioning Soccer Sprint Ladder 3x4 3x4 x4 - Sprint 20 yds/jog back. Repeat w/ 40yds, 60yds, 80yds., 100yds. Following the 100yds jog around the rest of the 400m track(or soccer field) before starting next rep. Strength Band Abduction Series 1 x 5 each way - Half Moons For./Back, Monster Walk, Step Outs, Clamshells, Fire Hydrants, Elvis Clean First Pull (Power Position) 60%/70% 2x3 ss w/ Heel Drops 2 x 6 ss w/ Front Squats 2 x 6 Cleans (Power Position) ss Ankle Band Series 1 x 15 each way ss Bridges 3 x 6 / ss band hip flexor 3 x 10 80% 80% 85% x3 x3 x3 - 5 minutes DB S.L. Squats Bent Over Rows 3 Way Delts x 6 e.l. x6 x6 -3 minute recovery- - 5 minutes Bench Press Dips S.L. RDL's x6 x6 x6 -3 minute recovery- - 5 minutes Glute/Hams Push Ups Squat Jumps Core: Choose Core Routine x6 x6 x6 Macalester Women's Soccer UNLOAD WEEK: SAQ does NOT increase. Strength is only 3 rounds instead of 5 minutes per group Cycle 1 Week 4 June 1st Day 1 Dynamic Warm Up Day 3 Dynamic Warm Up Dynamic Warm Up * See website for list of exercises and video Speed A March Balance A March, A Skip, A Run Half Claws(start at bottom) Wall Run Single Replacement * See website for list of exercises and video 2 x 6 each leg 1 x 15yds each way 2 x 6 each leg 2 x 6 each leg 2 x 6 each leg Double Replacement A March Balance A March, A Skip, A Run Half Claws(start at bottom) Wall Run Single Replacement Double Replacement * See website for list of exercises and video 2 x 6 each leg 1 x 15yds each way 2 x 6 each leg 2 x 6 each leg 2 x 6 each leg Speed A March Balance A March, A Skip, A Run Half Claws(start at bottom) Wall Run Single Replacement Double Replacement Agility Agility - 3:1 rest between sets 5 yd Shuffle into 45 degree sprint 5 yd shuffle into 180 cutback 5 yd shuffle into Vertical Jump 5 yd sprint into Vertical Jump Pro Agility Balsom Agility Plyos 1 x 5 each way 1 x 5 each way 1 x 5 each way 1 x 5 each way 1 x 2 each way 1 x 2 each way -2:1 rest between sets Box Drops onto SL Single Tuck Jump 2 x 4 each leg 2 x 4 each leg Conditioning 300 yd Shuttle * 50yds x 6 lengths x 2 - 2 min . rest between reps Goal Time: 65 - 75 sec. Strength Band Abduction Series 1 x 5 each way - Half Moons For./Back, Monster Walk, Step Outs, Clamshells, Fire Hydrants, Elvis Clean First Pull (Power Position) 60%/70% 2x3 Conditioning 800m 400m 200m x2 x2 x3 3min. 20 sec./3min. 20 sec. Recovery 80 - 90 sec./2 min. 40 sec. recovery 36 sec. - 40 sec./1min 45 sec. recovery - 3:1 rest between sets 5 yd Shuffle into 45 degree sprint 5 yd shuffle into 180 cutback 5 yd shuffle into Vertical Jump 5 yd sprint into Vertical Jump L Drill M Drill Plyos -2:1 rest between sets SL Box Jumps Step-up Jumps Conditioning Sprints Strength Band Abduction Series DB Hip Swings S.L Bridges 3 x 10 each leg ss Bridges 3 x 6 / ss band hip flexor 3 x 10 Back Squat DB Shoulder Press RDL's -3 minute recoverySeated Row DB Bench Press Reverse Hypers 80% 80% 80% x3 x3 x3 60% 3x6 3x6 3x6 60% 3x6 3x6 3x6 -3 minute recovery- Pull Ups Dips Machine Hamstring Curls Core: Choose Core Routine 3x6 3x6 3x6 3 x 3 each leg 3 x 3 each leg x6 x6 x4 x4 5 second rest 10 second Rest 25 second rest 30 second rest 1 x 5 each way - Half Moons For./Back, Monster Walk, Step Outs, Clamshells, Fire Hydrants, Elvis ss w/ Front Squats 2 x 6 Cleans (Power Position) 1 x 5 each way 1 x 5 each way 1 x 5 each way 1 x 5 each way 1 x 2 each way 1 x 2 each way - 60 sec. rest between change in distances 5yds 10yds 40yds 60yds ss w/ Heel Drops 2 x 6 ss Ankle Band Series 1 x 15 each way 2 x 6 each leg 1 x 15yds each way 2 x 6 each leg 2 x 6 each leg 2 x 6 each leg 3 x 3 each arm DB S.L. Squats Bent Over Rows 3 Way Delts 3 x 6 e.l. 3x6 3x6 -3 minute recovery- Bench Press Dips S.L. RDL's 3x6 3x6 3x6 -3 minute recovery- Glute/Hams Push Ups Squat Jumps Core: Choose Core Routine 3x6 3x6 3x6 Macalester Women's Soccer UNLOAD WEEK: SAQ does NOT increase. Strength is only 3 rounds instead of 5 minutes per group Cycle 1 Week 4 June 1st Day 4 Dynamic Warm Up Day 5 Dynamic Warm Up * See website for list of exercises and video A March Balance A March, A Skip, A Run Half Claws(start at bottom) Wall Run Single Replacement Double Replacement * See website for list of exercises and video 2 x 6 each leg 1 x 15yds each way 2 x 6 each leg 2 x 6 each leg 2 x 6 each leg Speed A March Balance A March, A Skip, A Run Half Claws(start at bottom) Wall Run Single Replacement 2 x 6 each leg 1 x 15yds each way 2 x 6 each leg 2 x 6 each leg 2 x 6 each leg Double Replacement Agility - 3:1 rest between sets 5 yd Shuffle into 45 degree sprint 5 yd shuffle into 180 cutback 5 yd shuffle into Vertical Jump 5 yd sprint into Vertical Jump L Drill M Drill Plyos Conditioning 3 mile run or 24 minutes of cardio 1 x 5 each way 1 x 5 each way 1 x 5 each way 1 x 5 each way 1 x 2 each way 1 x 2 each way -2:1 rest between sets Box Drops onto SL Single Tuck Jump Conditioning Soccer Sprint Ladder 2 x 4 each leg 2 x 4 each leg x4 - Sprint 20 yds/jog back. Repeat w/ 40yds, 60yds, 80yds., 100yds. Following the 100yds jog around the rest of the 400m track(or soccer field) before starting next rep. Strength Band Abduction Series 1 x 5 each way - Half Moons For./Back, Monster Walk, Step Outs, Clamshells, Fire Hydrants, Elvis Clean First Pull (Power Position) 60%/70% 2x3 ss Ankle Band Series 1 x 15 each way ss Bridges 3 x 6 / ss band hip flexor 3 x 10 Cleans (Power Position) ss w/ Ankle Band Series 1 x 15 each way ss w/ Bridges 2 x 10 Front Squat DB Shoulder Press RDL's -3 minute recoveryLat. Pull Down DB Bench Press Reverse Hypers 80% 80% 85% x3 x3 x3 40% 3x6 3x6 3x6 60% 3x6 3x6 3x6 -3 minute recovery- Pull Ups Dips Machine Hamstring Curls Core: Choose Core Routine 3x6 3x6 3x6
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