**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)
Every Other Step