• **Choose from the list below; perform the normal dynamic warm-up. Do not do the same routine on back-to-back days.

    **On days when you perform conditioning AND strength training, do one early in the day and the other later in the day.

    **To calculate max heart rate (MHR), subtract your age from 220 beats per minute.

    MHR = 220 – Age


    Max Yardage Runs – 2x/week

    Run as far as possible for 3 minutes (~90-95% MHR).  Walk or jog for 3 minutes.  Repeat for 5 total runs.  Goal is to increase distance each week.


    300-yard Shuttle – 2x/week

    Set up 2 cones 75 feet apart.  Sprint back and forth, cone to cone, for 12 total touches (12 x 75 feet = 300 yards).  Rest for 2 minutes, then repeat for 2 total rounds in weeks 5 & 6 and 3 total rounds in weeks 7 & 8.


    Long, Slow, Distance (LSD) – 1x/week

    Run, bike, or swim at 80% MHR for 60-90 minutes.  This is for recovery.  Any soccer you play during the summer counts in place of LSD.


    Fartlek Runs – 1x/week

    Run at same pace as LSD for 25 minutes.  Every minute you will sprint for 10 seconds.  This sprint/run combo continues for the entire 25-minute Fartlek.


    NO EQUIPMENT FOOTWORK DRILLS: https://www.youtube.com/watch?v=gt_8BAWnUI8


    NO EQUIPMENT DRILLS TO INCREASE EXPLOSIVENESS: https://www.youtube.com/watch?v=FYJJbwG_i8U


    SPEED & AGILITY WORK: https://www.youtube.com/watch?v=BtRMu6Mvx9s


    PLYOMETRIC WORKOUT: https://www.youtube.com/watch?v=NQvZv3WKwaw


    CORE WORKOUT: You supposed to go through 8 rounds of 8 exercises.  NO REST until your set of 8 exercises are done.  Take a 2 min break between each set. 



    30 MIN CORE WORKOUT: https://www.youtube.com/watch?v=N5ViYeGJOCA


    STAIR WORKOUT CIRCUT: (3 cycles)

    1 foot each step

    2 feet each step

    1 leg hop

    1 leg hop (other leg)

    Bunny hop

    Every Other Step

Last Modified on May 24, 2020