SOCCER INTRODUCTION BLUE DEVILS Over the course of winter break you will have the opportunity to improve your physical and mental conditioning Without the added pressure of classes you will be able to focus all of your attention on training for the upcoming season ID: 503607
Download Presentation The PPT/PDF document "BLUE DEVIL" is the property of its rightful owner. Permission is granted to download and print the materials on this web site for personal, non-commercial use only, and to display it on your personal computer provided you do not modify the materials and that you retain all copyright notices contained in the materials. By downloading content from our website, you accept the terms of this agreement.
Slide1
BLUE DEVIL SOCCERSlide2
INTRODUCTIONSlide3
BLUE DEVILS: Over the course of
winter break,
you will have the opportunity
to improve
your physical and mental conditioning. Without the added pressure of classes, you will be able to focus all of your attention on training for the upcoming season.
This time is vital
in preparation to increase your strength, agility, speed, and power. DO NOT let all of your hard work from the
fall semester
go to waste
.
The
following is a packet that includes your
lifting and conditioning.
The
warm-up given
should be done prior to lifting. The nutrition program is given on the main page of the strength and conditioning
site. Push
yourselves hard, good luck, and have a safe and
fun break.
Contact
me if you have any questions about the program or exercise variations.
Mike
Piper, BS, CSCS, USAW-1
(608) 225-2750
piper.ccsu.eduSlide4
DYNAMIC WARM-UP & CORE/LOW BACK EXERCISESSlide5
BEFORE YOU BEGIN YOUR LIFTING OR CONDITIONING SESSION:COMPLETE THE DESIGNATED WARM-UP PLUS TWO CORE EXERCISES FROMCOLUMN ONE, ONE CORE EXERCISE FROM COLUMN 2, AND ONE LOWER
BACK EXERCISE FROM COLUMN THREE.
DYNAMIC WARM-UP
LOWER BODY DAY
UPPER BODY DAY
COMBO DAY
Regular Jacks 2x10
Regular Jacks 2x10
Regular Jacks 2x10
Long Striders 2x10
Long Striders 2x10
Long Striders 2x10
Seal Jacks 2x10
Seal Jacks 2x10
Seal Jacks 2x10
Leg Swings 2x10 each
Push Ups 1x10
Leg Swings 2x10 each
Single Leg Hip Raise 1x10 each
Bodyweight Squat 1x10
Bodyweight Squat 1x10
Push Ups 1x10Slide6
CORE EXERCISES
CORE: 15-30 REPS
PLANKS: :30-1:30
COLUMN ONE
COLUMN TWO
COLUMN THREE
Weighted Toe Touches
Weighted Russian Twists
Kneeling Alt. Superman
Weighted Regular Crunch
Weighted Diagonal Punch
"Y" Superman
123 (Count) Crunches
123 (Count) Crunches
Dbl. Arm / Leg Superman
Knee Tuck
Cross-Over Crunch
Superman
V-Crunch
Side Crunch
Deadfish
Single Leg V-Crunch
Rocky Twist
Cobras
Bicycles
Prisoner Twist
Single Leg Hip Bridge
Wrist Curls
Squirm
Double Leg Hip Bridge
Front Plank
Side Plank
Single Leg Hip Raise
Front Plank w/ Arm Reach
Side Plank Hip Raise
Double Leg Hip Raise
Front Plank w/ Leg Raise
Side Plank Leg Raise
Single Leg Hip Raise + Flexion/Extension
Negetive Sit-Up
Side Plank Roll Under
Single Leg Hip Raise + Adduction/Abduction
V-Sit
HydrantsSlide7
WINTER LIFTING PROGRAMSlide8
Blue Devil Sports
Women's Soccer
Week 1
January 2nd
Order
Exercise
w/up
w/up
Work set
Sets
E-I-C
1a
Power Pull
5 - bar
3
1b
Wrist Stretch
:15 hold
3
x.15.x
2a
DB Sumo Squat
10 - 65-95 lbs
3
2b
Push Ups
8
3
5.x.x
3
Inverted Row
10
3
4
Forward Lunge
10ea - 75 - 105 lbs
2
5
Bar Shrugs
10 - 65 lbs
2
January 4th
Order
Exercise
w/up
w/up
Work set
Sets
E-I-C
1
Power Pull
5 - bar
3
2a
DB Goblet Squat
8 - 50-85 lbs
3
2b
Bent Row
8 - 60-80 lbs
3
3a
Bench Press
circuit until total reps of bench are completed.
45 total reps - bar
3b
Split Squat Hold
8 - bodyweight
x.6.x
4
Letters T-Y-A
10 - 2.5 lbs
3
January 6th
Order
Exercise
w/up
w/up
Work set
Sets
E-I-C
1
Power Pull
5 - bar
3
2
Leg Press
pick a weight you can lift for 10 reps
5
3
3a
Push Ups
circuit until all total reps of push and chin ups are completed.
30
3b
Chin Ups
25
3c
One Leg Hip Bridge
3ea
x.10.x
4
Step Ups
5ea - 75-105 lbs
3
5
DB Shrugs
10 - bar
3
x.10.xSlide9
Blue Devil Sports
Women's Soccer
Week 2
January 9th
Order
Exercise
w/up
w/up
Work set
Sets
E-I-C
1a
Power Pull
5 - bar
3
1b
Wrist Stretch
:15 hold
3
x.15.x
2a
DB Sumo Squat
8 - 75-95 lbs
3
2b
Push Ups
8
3
x.5.x
3
Inverted Row
8
3
3.x.x
4
Forward Lunge
8ea - 80-105 lbs
2
5
Bar Shrugs
10 - 65 lbs
2
January 11th
Order
Exercise
w/up
w/up
Work set
Sets
E-I-C
1
Power Pull
5 - bar
3
2a
DB Goblet Squat
8 - 55-85 lbs
3
2b
Bent Row
8 - 65-80 lbs
3
3a
Bench Press
circuit until total reps of bench are completed.
48 total reps - bar
3b
Split Squat Hold
8 - bodyweight
6.x.x
4
Letters T-Y-A
10 - 2.5 lbs
3Slide10
Blue Devil Sports
Women's Soccer
Week 3
January 16th
Order
Exercise
w/up
w/up
Work set
Sets
E-I-C
1
Standing Long Jump
1
5
2a
DB Sumo Squat
6 - 85-100 lbs
3
2b
One Leg Hip Bridge
3ea
3
10.x.x
3
Bench Press
Get 50 reps as fast as you can, you may take breaks.
50 reps
4
RDL
6 - 85-95 lbs
3
5
Seated Row
Get 50 reps as fast as you can, you may take breaks.
50 reps
6
Step Ups
12ea - 65 lbs
3Slide11
ALTERNATIVE EXERCISE LISTSlide12
OLYMPIC LIFTS
LOWER BODY LIFTS
UPPER BODY LIFTS
Jump Shrug
Trap Bar Deadlift
Bench Press
DB Jump Shrug
Sumo Deadlift
DB Bench Press
Power Pull
Leg Press
Incline Press
DB Power Pull
Smith Machine Back Squat
DB Incline Press
Clean
Smith Machine Front Squat
Shoulder Press
DB Clean
DB Shoulder Press
One Arm DB Clean
ONE LEG LOWER BODY LIFTS
Push Ups
Snatch
Barbell or DB Step Ups
Pull Ups
DB Snatch
Barbell or DB Side Lunge
Bent Over Row
One Arm DB Snatch
DB Elevated Backward Lunge
Negetive Pull Ups
Push Press
Barbell or DB Forward Lunge
DB Push Press
DB Elevated Split Squat
ONE ARM/BACK UPPER BODY LIFTS
One Arm DB Push Press
One Leg Leg Press
One Arm DB Bench Press
Clean + Push Press
Barbell or DB Bulgarian Squat
One Arm DB Incline Press
DB Clean + Push Press
DB Crossover Step
One Arm DB Shoulder Press
Barbell or DB Lateral Step Up
Inverted Row
Seated Row
HAMSTRING / LOW BACK LIFTS
Lat Pulldown
RDL
One Arm DB Row
Glute Ham Raise
One Arm Seated Row
Physio Ball Leg Curl
One Arm Lat Pulldown
Good Morning
Upright Row
Negetive Glute Ham Raise
Medicine Ball Hip Raise
Leg Curl (Machine)
Slide13
WINTER CONDITIONING PROGRAMSlide14
DATE
MONDAY
WEDNESDAY
FRIDAY
FARTLEK WORK
AGILITY & PLYOMETRICS
SHUTTLE WORK
12/26-12-30
NUMBER OF MINUTES: 12
*See agility/plyo sheet. Choose one
NUMBER OF REPS: 2
JOG: :30
different
agility and jump rope workout
ACTIVITY: 300 yard shuttle test
SPRINT: :30
for
each week.
REST: 2:30 between reps
GOAL TIME: < 1:05
01/2-01/6
NUMBER OF MINUTES: 14
*See agility/plyo sheet. Choose one
NUMBER OF REPS: 6
JOG: :30
different
agility and jump rope workout
ACTIVITY: 50 yard shuttles
SPRINT: :30
for
each week.
REST: :10 between reps
GOAL TIME: :10
01/9-01/13
NUMBER OF MINUTES: 16
*See agility/plyo sheet. Choose one
NUMBER OF REPS: 4
JOG: :30
different
agility and jump rope workout
ACTIVITY: 100 yard shuttles
SPRINT: :30
for
each week.
REST: :20 between reps
GOAL TIME: :20
01/16
NUMBER OF MINUTES: 18
*See agility/plyo sheet. Choose one
NUMBER OF REPS:
1
JOG: :25
different
agility and jump rope workout
ACTIVITY:
300 yard shuttle test
SPRINT: :30
for
each week.
REST:
NA
WALK: :05
GOAL TIME:
<1:05Slide15
WORKOUT 1: CIRCUIT
WORKOUT 2: BW CIRCUIT
WORKOUT 3: 3 CONE DRILL
*SETS: 3 REST: 1:30
*MAX
reps in :20, :10 rest inbetween exercises
SETS:
10 EACH WAY REST
:
:20
EXERCISE
TIME
Complete
4 SETS
of the circuit
CONES ARE SPACED 7.5 YARDS APART
Jump Rope: High Knees:30REST: 1:30 between SETS Push Ups:30EXERCISETIMEREST1. Begin drill at cone 1Jump Rope: One Legged Jumps:30Push Ups:20:102. From cone 1, SPRINT to cone 2Long Striders:30Lateral Hops:20:103. From cone 2, SHUFFLE to cone 3Jump Rope: One Legged Jumps:30BW Squat:20:104. From cone 3, DROP STEP to cone 1Seal Jacks:30Squat Jumps:20:10 Jump Rope: Double Jumps:30Push Ups:20:101 • Blurpees:30Lateral Hops:20:10 Jump Rope: Half Twisters:30BW Squat:20:10 Cross Over Jumping Jack:30Blurpees:20:102 •• 3 WORKOUT 4: 5-10-5 PRO AGILITYWORKOUT 5: STAR DRILLWORKOUT 6: ON VB COURTSETS: 20 REST: :15SETS: 10 REST: :30*Pyramid Sprints (down & back = 1): 1, 2, 3, 4, 3, 2, 1 BEGIN drill from the * EXERCISEREST1. Begin drill at cone 1FOR CONES 1-3: Sprint to cone, backpedal to *1 Full Court Sprint in :121:002. From cone 1, sprint to cone 2ex. From *, sprint to cone 1, backpedal2 Full Court Sprints in :241:152. Once at cone 2, sprint to cone 3back to *. Repeat for cones 2 & 3.3 Full Court Sprints in :361:004. Once at cone 3, sprint and FINSH throughCONES 4 & 5: Shuffle to cone, shuffle back to *4 Full Court Sprints in :48:50cone 1ex. From *, shuffle to cone 4, shuflle back to *3 Full Court Sprints in :361:00 CONES 6-8: Backpedal to cone, sprint to *2 Full Court Sprints in :241:15CONES are spaced 7 yards apart.ex. From *, backpedal to cone 6, sprint to *1 Full Court Sprint in :121:00 CONES are spaced 7 yards apart from * start • 2 1 •• 2• 3 • 1 4 •*• 5 • 3 6 •• 7• 8
WEDNESDAY AGILITY & PLYOMETRICSSlide16
WORKOUT 7: ON VB COURT
WORKOUT 8: PLATE CIRCUIT
WORKOUT 9: CONE DRILL
*Pyramid Sprints (down & back = 1): 2, 2, 4, 4, 4, 4, 2, 2
COMPLETE SET AS FAST AS POSSIBLE!
EXERCISE
REST
*use a 25 lb. plate THROUGHOUT circuit
*Below is the set-up for the cones. Repeat 10x through.
2 Full Court Sprints in :24
:25
Complete 3
SETS
of the circuit
SETS: 10 REST: 1:00 bet. SETS2 Full Court Sprints in :24:25REST: 1:00 between SETS 4 Full Court Sprints in :48:48 • 2• 4 4 Full Court Sprints in :48:48EXERCISEREPS 4 Full Court Sprints in :483:00Squat Jumps10 • 3 4 Full Court Sprints in :483:00Cycled Split Squat Jumps10ea 2 Full Court Sprints in :241:30Forward Lunge + Plate Twist5ea • 1• 5 2 Full Court Sprints in :241:30Back Squat w/ Plate30 Seated Punch6REP 1REP 2WORKOUT 10: POOL (3)Back Squat + Plate Punch301 to 2: Bear Crawl1 to 2: Side Shuffle1. PLYOMETRIC CIRCUIT x3 SETSOverhead Backward Lunge5ea2 to 3: Sprint 2 to 3: Sprint EXERCISETIMESide Lunge8ea3 to 4: Back Pedal3 to 4: Crossover RunVertical Jumps:30Rocky Twist204 to 5: Bear Crawl4 to 5: Side ShuffleOne Leg Later Jumps:30One Leg RDL + Shoulder Press10ea One Leg Jumps:30REP 3 Scissor Jump:301 to 2: Back Pedal Lateral Jumps:302 to 3: Sprint 3 to 4: Back Pedal 2. TREADING WATER4 to 5: Sprint EXERCISEREST 3 x :30 treading water:305 x :45 treading water:15 3. CONTINUOUS LAPS: 5 min.Slide17
JUMP ROPE CIRCUIT 1
JUMP ROPE CIRCUIT 2
JUMP ROPE CIRCUIT 3
EXERCISE
TIME
EXERCISE
TIME
EXERCISE
TIME
Double Leg Jumps
:30
Toe Taps
:45
Single Leg Jumps1:00Single Leg Jumps:30Double Jumps:45Single Leg Jumps1:00Single Leg Jumps:30Half Twister:45Single Leg Jumps1:00Double Jumps:30Single Leg Jumps:45Single Leg Jumps1:00Lateral Jumps:30Single Leg Jumps:45Half Twisters1:00Half Twisters:30Double Leg Jumps:45Double Jump1:00