uccs women’s soccer summer workout.pdf · uccs women’s soccer 2012 summer workout packet...

UCCS Women’s Soccer

2012 Summer Workout Packet

Everything You Need to Succeed

Day to Day Calendar Day to Day Record Sheets

Lifting and Training Schedule Fitness Tests

Daily Record Sheet Sunday Monday Tuesday Wednesday Thursday Friday Saturday

May 13 14 15 16 17 18 19

20 21 22 23 24 25 26

27 28 29 30 31 June 1 2

3 4 5 6 7 8 9

10 11 12 13 14 15 16

17 18 19 20 21 22 23

24 25 26 27 28 29 30

July 1 2 3 4 5 6 7

8 9 10 11 12 13 14

15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 31 August 1 2 3 4

5 6 7 8 9 10 11

12

Report to Preseason

May 2012 Forwards and Defenders

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Day off - Rest and recover from weekend matches

1 2 3 4 5

Finals Week - Active Rest in all areas

13 14 15 16 17 18 19

20 21 22 23 24 25 26

27 28 29 30 31

1) Agility 3x/week 2) Acceleration Training 2x/week 3) Ball Touches 3x/week FORWARDS AND DEFENDERS

June 2012 Forwards and Defenders


1 2

3 4 5 6 7 8 9

10 11 12 13 14 15 16

17 18 19 20 21 22 23

24 25 26 27 28 29 30

NOTES for June: 1) Agility 3x/week 2) Acceleration Training 2x/week 3) Ball Touches 3x/week FORWARDS AND DEFENDERS

July 2012 Forwards and Defenders


1 2 3 4 5 6 7

8 9 10 11 12 13 14

15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 31

NOTES for July: 1) Agility 3x/week 2) Acceleration Training 2-3x/week 3) Ball Touches 3x/week Forwards and Defenders

August 2012 Forwards and Defenders


1 2 3 4

5 6 7 8 9 10 11

12 13 14 15 16 17 18

19 20 21 22 23 24 25

26 27 28 29 30 31

NOTES for August: 1) Agility 3x/week 2) Acceleration Training 3x/week 3) Ball Touches 3x/week Forwards and Defenders

May 2012 Center Midfielders



1 2 3 4 5


13 14 15 16 17 18 19

20 21 22 23 24 25 26

27 28 29 30 31

NOTES for May: 1) Agility 2 x/week 2) Acceleration Training 2x/week 3) Ball Touches 3x/week CENTER MIDFIELDERS

June 2012 Center Midfielders


1 2

3 4 5 6 7 8 9

10 11 12 13 14 15 16

17 18 19 20 21 22 23

24 25 26 27 28 29 30

NOTES for June: 1) Agility 3x/week 2) Acceleration Training 2x/week 3) Ball Touches 3x/week Center Midfielders

July 2012 Center Midfielders


1 2 3 4 5 6 7

8 9 10 11 12 13 14

15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 31

NOTES for July: 1) Agility 2x/week 2) Acceleration Training 2x/week 3) Ball Touches 3x/week Center Midfielders

August 2012 Center Midfielders


1 2 3 4

5 6 7 8 9 10 11

12 13 14 15 16 17 18

19 20 21 22 23 24 25

26 27 28 29 30 31

NOTES for August: 1) Agility 3x/week 2) Acceleration Training 2x/week 3) Ball Touches 3x/week Center Mids

May 2012 Outside Midfielders



1 2 3 4 5


13 14 15 16 17 18 19

20 21 22 23 24 25 26

27 28 29 30 31

NOTES for May: 1) Agility 2 x/week 2) Acceleration Training 2x/week 3) Ball Touches 3x/week Outside Midfielders

June 2012 Outside Midfielders


1 2

3 4 5 6 7 8 9

10 11 12 13 14 15 16

17 18 19 20 21 22 23

24 25 26 27 28 29 30

NOTES for June: 1) Agility 3x/week 2) Acceleration Training 2x/week 3) Ball Touches 3x/week Outside Midfielders

July 2012 Outside Midfielders


1 2 3 4 5 6 7

8 9 10 11 12 13 14

15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 31

NOTES for July: 1) Agility 2x/week 2) Acceleration Training 2x/week 3) Ball Touches 3x/week Outside Midfielders

August 2012 Outside Midfielders


1 2 3 4

5 6 7 8 9 10 11

12 13 14 15 16 17 18

19 20 21 22 23 24 25

26 27 28 29 30 31

NOTES for August: 1) Agility 2x/week 2) Acceleration Training 1x/week 3) Ball Touches 3x/week Outside Mids

Conditioning Workouts Endurance Training: Pick one of the following workouts on your endurance day. You can only do one activity every 3 workouts so you must mix it up

and do the harder workouts. Remember - push yourself, you must come into preseason camp in shape.

Exercises Repetitions Recovery Time Notes

Recovery Run 1 Good Stretch Nice slow pace. Minimum length of 1.5 miles. Point is to recover and push lactic acid out of muscles.

2 mile Run 1 Good Stretch 2 types: Run without time, mental training to push yourself without a clock; Time yourself to reach the team standards (less

than15 minutes—closer to 14 minutes for field players)

Fastest Mile 1 Stretch and Accel-

eration Training

Timed mile—keep your marks on record to see improvement. Push yourself every time you run this option!

Interval Training: This is the most realistic/easiest to translate to the real game of soccer. Commit to proper take off form, really change pace from

the sprints to the jogs and push your metal game up a notch.


120’s 10 1 min back to

start

Timed full field sprint (our field– 120 yards long). Make it to the other end under 18 seconds/sprint. Recover with a jog back to

the start line under 1 minute. Start the next sprint at the end of the recovery minute.

180’s 5-10 Paced walk

across midfield

Using half of the field for one runner(1) and other half for partner(2) — 1 starts with a half field sprint while 2 walks across the

midfield at a pace to meet 1 at opposite corner of midfield line and sideline. When they meet, 2 takes off on sprint and 1 walks

back across midfield line . Repeat.

Sprint, Jog, Walk 10 Always moving

Walk = recovery

Start at one corner of the field. Jog the sideline to opposite end of the field. Walk across the end line to other corner. Turn and

with proper acceleration/take off form—sprint the diagonal of the field back to the starting point.

Forward 4 Pack 1 Jog = Recovery Using 1/2 the field. Start where midline meets sideline. Jog all 4 “sides” , this should return you to your starting pt. Once back at

Forward 6 Pack 1 Jog = Recovery Using the entire field (6 sides: Midline to end line, end line, end line to midline, etc.) Jog all 6, Progress: Sprint 1, Jog 5—Sprint 2,

Backward 6 pack 1 Jog = Recovery See above description, just reverse it.

“Big Ugly” 1 Built in

4 Progressive intervals and 4 regressive intervals. Start at corner of field 1)Jog to the midline 2)Sprint to End line 3)Jog Diagonal-

ly to opposite corner of field 4)Sprint sideline to end line 5) Jog diagonally to opposite corner, turn and cont. to jog to midline 6)

Sprint to end line, turn and cont. sprint diagonally to opposite corner 7) Jog sideline to other end line, turn and cont. jog diago-

nally to opposite corner 8) Sprint sideline, turn and cont. sprint to opposite corner 9) go back down in reverse...all steps.

Conditioning Workouts Acceleration Training: These exercises are to help you use proper take-off form, turn your feet over quickly and accelerate your first steps. If you can

do them well, up it and put the actions into your game. It doesn’t matter how well you can do this unless you translate it to the match!


Seated Arm

Swings 3 x 20 sec -

Seated on ground: reach back as if pulling tissues from your back pocket and throwing them forward—full arm swinging

movements as fast as possible.

Machine Guns 3 x 30 sec 1 min.

Standing straddling a line. Pick your feet up off the ground and put them down as fast as possible while staying in place.

Make sure you sitting down bent at all joints and staying low. Make sure you don’t just move your ankles—really make sure

you clear the ground!

Falling Starts 10—15 Walk back to start Standing in place, lean forward until you “fall”. Once you have to catch yourself: put your head down, drive your arms and

turn your feet over as fast as possible. Sprint for 10 yds. To see progress count the number of touches in the first 5 yards.

Moving Start (aka

fat man jog ) 10—15

Long Rest—Keep

form

Pick a line. Jog around behind the line within 10 yards at a slow pace. Turn and approach the line. Once at the line (your

starting point) do everything you would with a falling start but you have to be disciplined enough to GET LOW on your own.

Ladders 3 times

through/action Walk back to start

1 foot each square, 2 feet each square, Side Step through left and right and 1 foot in each/2 feet, Ski Jumps, High Knees, Bun-

ny Hops, 2 ahead 1 back, 2 feet in 2 feet out , Do all the others Backwards!

Track Starts 10—15 Long Rest Hands on ground feet staggered front/back. When set, ready to go DECIDE to start while staying low. Turn over your feet as

fast as possible. Keep your head down. Pump your arms. Slowly stand up to full sprint. Keep sprints short –work on takeoff

Sprint Workouts: Use these exercises to help train quick sprints in successive repetitions. Your lungs will adjust to low recovery time between sprints

and you w ill be able to keep proper take-off form for all sprints during a match (this takes mental discipline).


Helter Skelter 10 times 45 seconds Set-up a circle of 10 cones. Put another in middle. Start at a cone. Sprint to center cone. Delay enough to

switch directions and sprint out to next cone. Continue to all cones until back at start.

20 Yard Sprints 20 Slow walk back Use good Acceleration Training take off—Sprint 20 yards. Time your sprint.

40 Yard Springs 15 Slow walk back Use good Acceleration Training take off—Sprint 40 yards. Time your sprint.

Supper Shuttle 15 “

Set 4 cones in a cross formation 10 yds apart in every direction. Put in center cone. (1)Backwards to cen-

ter (2) shuffle to right cone (3)shuffle back to center -facing same way (4)Sprint forward (5) Backward to

center (6) side shuffle out (7) shuffle back –face same direction (8) Turn and Sprint to start

Slalom 15 ‘ Place 10 cones 5 yards apart. Weave in and out as fast as possible (do not go over the cones, establish

your feet on each side, going around the cone). Add a ball for touches.

Endurance Week 4 setx15 reps at 60-65% May 13 — 19, 2012 Monday Wednesday Friday

Core Lifts Cleans Reps: Weight: Reps: Weight: Reps: Weight:

Free Weights set 2

set 3

set 4

Shoulder Press Reps: Weight: Reps: Weight: Reps: Weight:

set 2

set 3

set 4

Roman Dead Lifts Reps: Weight: Reps: Weight: Reps: Weight:

set 2

set 3

set 4

Upper Body Bicep Curls Reps: Weight: Body Weight Notes:

Reps: Weight: Body Weight

TRX System set 2 " "

Body Weight to Exhaus-tion

set 3 " "

Triceps Reps: Weight: Body Weight Reps: Weight: Body Weight

set 2 " "

set 3 " "

Chest Press Reps: Weight: Body Weight Reps: Weight: Body Weight

set 2 " "

set 3 " "

set4 " "

Rows Reps: Weight: Body Weight Reps: Weight: Body Weight

set 2 " "

set 3 " "

set 4 " "

Only 2 sets, light wt. Lateral Raise Reps: Weight: Reps: Weight:

set 2

Only 2 sets, light wt. Front Raises Reps: Weight: Reps: Weight:

set 2

Monday Wednesday Friday

Lower Body Front Lunges

Reps: Weight:

Free Weights set 2

or TRX set 3

set 4

Swiss Ball Flexor Curl Reps: Weight:

set 2

set 3

set 4

Back Lunges Reps: Weight:

set 2

set 3

set 4

Swiss Ball Ham-string Curls

Reps: Weight:

set 2

set 3

set 4

15- 20 reps Split Jumps Reps: Weight: NONE

set 2 Weight: NONE

Notes:

Endurance Week May 13 — 19, 2012

Strength Week 3 setx8 reps 70% adding wt. each set May 20 — 26, 2012



Free weights set 2

set 3


set 2

set 3


set 2

set 3

Upper Body Bicep Curls Reps: Weight: Body Weight


TRX System set 2 add 5 lbs. add 5 lbs.

set 3 add 5 more lbs. add 5 more lbs.


set 2 add 5 lbs. add 5 lbs.








Only 2 sets - same weight Lateral Raise Reps: Weight: Reps: Weight:

free weights set 2

Only 2 sets - same weight Front Raises Reps: Weight: Reps: Weight:

free weights set 2



Reps: Weight:

Free Weights set 2

set 3

45 degree Lunges Reps: Weight:

set 2

set 3


set 2

set 3

10 reps. Explosive! Split Jumps Reps: Weight:

set 2

You can also use the

TRX

Swiss Ball Hamstring

Curls Reps: Weight:

set 2

set 3

Notes:

Strength Week May 20 — 26, 2012

Strength Week 3 setx8 reps 70% adding wt. each set May 27 — June 2, 2012



Free weights set 2

set 3


set 2

set 3


set 2

set 3















free weights set 2


free weights set 2



Reps: Weight:

Free Weights set 2

set 3


set 2

set 3


set 2

set 3


set 2


TRX


Curls Reps: Weight:

set 2

set 3

Notes:

Strength Week May 27 — June 2, 2012

Power Week 3sets x 5reps 90-95% June 3 — 9, 2012



Free weights set 2

set 3


set 2

set 3


set 2

set 3

Upper Body Bicep Curls Reps: Weight:

Reps: Weight:

Free Weights set 2

EXPLOSIVE MOVE-MENTS

set 3

Triceps Reps: Weight: Reps: Weight:

set 2

set 3

Chest Press Reps: Weight: Reps: Weight:

set 2

set 3

Rows Reps: Weight: Reps: Weight:

set 2

set 3

Lateral Raise Reps: Weight: Reps: Weight:

set 2

Front Raises Reps: Weight: Reps: Weight:

set 2



Reps: Weight:

Free Weights set 2

set 3

1 Set with Weight Split Jumps Reps: 15 Weight:

45 degree Lunges

Reps: Weight:

set 2

set 3

1 Set, use appropriate box height

Box Jumps Reps: 15 Weight:


set 2

set 3

1 Set, Must have correct form In-Depth Jumps Reps: 15 Weight:


Reps: Weight:

set 2

set 3

Notes:

Power Week June 3 — 9, 2012

Endurance Week 4 setx15 reps at 60-65% June 17 — 23, 2012 Monday Wednesday Friday


Free Weights set 2

set 3

set 4


set 2

set 3

set 4


set 2

set 3

set 4

Upper Body Bicep Curls Reps: Weight: Body Weight Notes:


TRX System set 2 " "

Body Weight to Exhaus-tion

set 3 " "


set 2 " "

set 3 " "


set 2 " "

set 3 " "

set4 " "


set 2 " "

set 3 " "

set 4 " "

Only 2 sets, light wt. Lateral Raise Reps: Weight: Reps: Weight:

set 2

Only 2 sets, light wt. Front Raises Reps: Weight: Reps: Weight:

set 2



Reps: Weight:

Free Weights set 2

or TRX set 3

set 4

Swiss Ball Flexor Curl Reps: Weight:

set 2

set 3

set 4


set 2

set 3

set 4

Swiss Ball Ham-string Curls

Reps: Weight:

set 2

set 3

set 4

15- 20 reps Split Jumps Reps: Weight: NONE

set 2 Weight: NONE

Notes:

Endurance Week June 17 — 23, 2012

Strength Week 3 setx8 reps 70% adding wt. each set June 24 — June 30, 2012



Free weights set 2

set 3


set 2

set 3


set 2

set 3















free weights set 2


free weights set 2



Reps: Weight:

Free Weights set 2

set 3


set 2

set 3


set 2

set 3


set 2


TRX


Curls Reps: Weight:

set 2

set 3

Notes:

Strength Week June 24 — 30, 2012

Strength Week 3 setx8 reps 70% adding wt. each set July 1 — 7, 2012



Free weights set 2

set 3


set 2

set 3


set 2

set 3















free weights set 2


free weights set 2



Reps: Weight:

Free Weights set 2

set 3


set 2

set 3


set 2

set 3


set 2


TRX


Curls Reps: Weight:

set 2

set 3

Notes:

Strength Week July 1 — 7, 2012

Power Week 3sets x 5reps 90-95% July 8 — 14, 2012



Free weights set 2

set 3


set 2

set 3


set 2

set 3


Reps: Weight:

Free Weights set 2


set 3


set 2

set 3


set 2

set 3


set 2

set 3


set 2


set 2



Reps: Weight:

Free Weights set 2

set 3


45 degree Lunges

Reps: Weight:

set 2

set 3




set 2

set 3



Reps: Weight:

set 2

set 3

Notes:

Power Week July 8 –14, 2012

Strength Week 3 setx8 reps 70% adding wt. each set July 29 — August 4, 2012



Free weights set 2

set 3


set 2

set 3


set 2

set 3















free weights set 2


free weights set 2



Reps: Weight:

Free Weights set 2

set 3


set 2

set 3


set 2

set 3


set 2


TRX


Curls Reps: Weight:

set 2

set 3

Notes:

Strength Week July 29 — August 4, 2012

Power Week 3sets x 5reps 90-95% August 5 — 11, 2012



Free weights set 2

set 3


set 2

set 3


set 2

set 3


Reps: Weight:

Free Weights set 2


set 3


set 2

set 3


set 2

set 3


set 2

set 3


set 2


set 2



Reps: Weight:

Free Weights set 2

set 3


45 degree Lunges

Reps: Weight:

set 2

set 3




set 2

set 3



Reps: Weight:

set 2

set 3

Notes:

Power Week August 5 — 11, 2012

Fitness Tests for UCCS Women’s Soccer

The fitness tests are done throughout the season (i.e., preseason, postseason and spring season) to determine one’s athletic ability and general physical

fitness. Once a beginning point has been established, reasonable and appropriate goals can be set for each individual player.

Sit-Ups: One minute timed test. Partner holds down feet and hands are locked behind the head. Start in the up position and elbows must touch the knees and shoulders must touch the ground each repetition. (x2)

Push-Ups: One minute timed test. Start in the up position with head and feet in a straight line. Chest must touch the ground and return to fully extended elbows each repetition. (x2)

20 and 40 Yard Sprint: Need two timers. Begin with a standing start and start time on the player’s first movement. Time the split at the 20 and 40 yard marks. (x3)

120 Yard Sprints: This is an interval training system based off a 1 minute cycles. Start at one end of the field. Sprint the entire length to the touch line in under 18 seconds. Return to the start within the remain-

ing 42 seconds. Repeat 10 times without taking a break from the intervals. Once back on the starting line do the next sprint as soon as the 42 second recovery time has lapsed.

20 Yard “Pro” Agility Run: Start with 3 cones each spread out representing 0 yards, 5 yards and 10 yards. Begin by straddling the 5 yard cone (sideways) and sprinting to the 10 yard cone, back to the 0 yard

cone and to the 5 yard cone to finish. (x2)

T – Test: Player must touch all cones except start/finish cone with their hand before moving on. Start at the bottom of the “T” sprint to cone straight ahead. Turn left and shuffle to the next cone. Face forward

when shuffling /sidestepping (i.e. so your left foot leads to the left and your right foot to the right). Do not cross your feet over one another. Shuffle right to the furthest cone. Finish by shuffling back to the center

cone, touch it with your hand and run backward to the starting cone. Stop the clock as player’s foot crosses first cone. (x3)

Box Drill: See diagram (x2)

Illinois Agility Test: See Diagram—Must start from left and switch and start from right for 2 different times.

Vertical Jump – Two Foot Standing Jump: Need a Vertek or wall with chalk and tape measure. Player will stand slightly behind the vertex and jump using two foot takeoff (no approach steps). Knock Vertek

or mark chalk on wall. (x3)

3 Hop Test: Standing long jump with three reciprocal jumps (no stops). Measure from the start to the closest heel. Record the best distance. (x3)

TEAM STANDARDS: Timed 2-Mile: Trying for fastest time. Pace your run to finish the entire course strong. Sprint in at the end if possible. Players must finish the course under 15 minutes. (x1)

Juggling: Must be able to juggle 50 consecutive times with the ball on your feet. Preferably no spin and able to get the ball up with either foot

Tests of Athleticism (Athletic Ability)

- Sit-Ups

- Push-Ups

- 20 Yard “Pro” Agility Run

- 20 and 40 Yard Sprint

- T – Test (aka:40 Yard Technical Test)

- Box Drill Fitness Test

- Illinois left and right

Tests of Fitness (Physical Fitness)

- Vertical Jump

- 3 Hop Test

- Timed 2-Mile

- 120’s x10 under 18 sec.

Agility T-Test

Std. Agility Run Ratings (seconds)

Rating Males Females

Excellent < 9.5 < 10.5

Good 9.5 – 10.5 10.5 – 11.5

Average 10.5 - 11.5 11.5 – 12.5

Poor > 11.5 > 12.5

Illinois Agility Test

(Left and Right )

Agility Run Ratings (seconds)

Rating Males Females

Excellent <15.2 <17.0

Good 16.1-15.2 17.9-17.0

Average 18.1-16.2 21.7-18.0

Fair 18.3-18.2 23.0-21.8

Poor >18.3 >23.0

Description: The length of the course is

10 meters and the width (distance be-

tween the start and finish points) is 5

meters. Four cones are used to mark the

start, finish and the two turning points.

Another four cones are placed down the

center an equal distance apart. Each

cone in the center is spaced 3.3 meters

apart.

Box Drill Agility Test

Description / procedure: Four marker

cones are placed 10 yards apart in a square

configuration (see diagram). The player starts

by getting down in a three-point stance next to

Cone 1. On the command 'Go', he sprints to

cone 2, then shuffles sideways to cone 3.

From there you back-pedal to cone 4 and fin-

ish by turning and sprinting through and finish-

ing at cone 1. The athlete must go around the

outside of each cone.

Description / Procedure: Set out four cones as

illustrated in the diagram above. Start at cone A.

On subjects 1st movement time starts, sprint to

cone B and touches the base of the cone with

their right hand. They then turn left and shuffle

sideways to cone C, and also touches its base,

this time with their left hand. Then shuffling side-

ways to the right to cone D and touching the

base with the right hand. They then shuffle back

to cone B touching with the left hand, and run

backwards to cone A. The stopwatch is stopped

as they pass cone A.

Fitness Tests for UCCS Women’s Soccer

uccs women’s soccer summer workout.pdf · uccs women’s soccer 2012 summer workout packet...

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