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

No Equipment Drills To Increase Explosiveness

Speed & Agility Work

Plyometric Workout

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

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