Off-Season Strength & Conditioning

Its not the will to win that matters

everyone has that. Its the will to
prepare to win that matters Paul Bryant
ESF Soccer

Descr|pt|on of Summer Workout
1he off-season ls Lhe besL Llme Lo become Lhe player LhaL you wanL Lo be, come AugusL 19. lnslde Lhls off-season workouL
gulde you wlll have all Lhe resources Lo become qulcker, fasLer, sLronger, and bulld endurance. As nCAA rules speclfy Lhls
workouL cannoL be mandaLory. lL ls lmporLanL Lo undersLand LhaL Lhls program ls strong|y encouraged. WlLh all LhaL belng
sald the most |mportant th|ng about th|s summer |s to p|ay soccer as much as poss|b|e (p|ay games, work on your
weaknesses, |mprove your f|rst touch etc.). Ln[oy the summer and be the best p|ayer you can be on August 19.
Coach|ng Staff Adv|ce

Slmple, CCML ln ll1! know LhaL becomlng beLLer and becomlng flLLer ls a gradual process and wlll noL happen
overnlghL. ?our hard work now wlll pay off laLer.

We are all exLremely exclLed Lo have you as a parL of our LSl famlly, and we look forward Lo coachlng you.
SLandards of arLlclpaLlon
I|tness: 1he flLness sLandard for pre-season wlll be a 1 mlle LesL. lL musL be compleLed under 6:40 for men and under 7:20 for women ln order
Lo play and pracLlce.
Academ|c: Cur grades noL only reflecL our efforL buL also our eagerness Lo learn. CommlLmenL Lo academlcs ofLen resulLs ln commlLmenL Lo oLher
Lhlngs ln your llfe (famlly, relaLlonshlps, work, soccer, eLc.). Academlcs are a dlrecL reflecLlon on us as a program. School ls our # 1 prlorlLy and wlll be
LreaLed as such.



I think when there is enough will and aggression, there will be talent.
Jurgen Klinsmann, US Mens national team soccer coach




Dynam|c Warm-up
*** 1hls should be performed before every workouL***

Safety
ALWAS ||ft and workout w|th a partner
If any exerc|se doesn't fee| r|ght or hurts |nterna||y, do not perform the exerc|se.
If you don't know how to perform an exerc|se, ask the coaches or you tube the proper form of the exerc|se
If there are any quest|ons, ask Coach kam|n (dwram|nQesf.edu, 31S-470-4933)

8ack Squat - keep back stra|ght, root yourse|f |n your hee|s, knees shou|d be d|rect|y over your feet.
8ench ress - touch chest each t|me, arms stra|ght at top, arms shou|d make 90 degree ang|es
Shou|der ress - touch chest each t|me, arms stra|ght at top

1 400 m run
2 Wa|k|ng Lunges - 10 each |eg
3 namstr|ng Wa|k
4 Latera| |unges - 10 fac|ng both d|rect|ons
3 uad wa|k
6 nee| to toe
7 Leg Sw|ngs (open the gate ] c|ose the gate)
8 2S ass|sted a|r squats be|ow 90'
- 4 |aps = 1 m||e
- 2 |aps = 800 m
- 1 |ap = 400m
- 10 yds. equa|s 10 b|g steps
- 1 yd. equa|s 1 b|g step - for ag|||ty square

1|ps to kemember for L|fts
1rack Laps & D|stances

IUL 2012

Pl ay Soccer Everyday

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1

Cff
2

ush-ups 3 seLs Lo fallure
8esL 2 mlnuLes b/w seLs

AglllLy WorkouL u
3

Speed WorkouL u
4

Ab Work
3

Speed WorkouL 8
6

CondlLlonlng
WorkouL L
7

Cff
8

Cff
9

8ench ress 3 x 8
lncrease welghL each seL
8esL 2 mlnuLes b/w seLs

Speed WorkouL A
10

SquaL 3 x 8
lncrease welghL each seL
8esL 2 mlnuLes b/w seLs

AglllLy WorkouL A
11

Ab Work
12

Shoulder ress 3 x 8
lncrease welghL each seL
8esL 2 mlnuLes b/w seLs
13

1 mlle Llme Lrlal
14

Cff
13

Cff
16

8ench ress 3 x 3
lncrease welghL each seL
8esL 2 mlnuLes b/w seLs

AglllLy WorkouL 8
17

SquaL 3 x 3
lncrease welghL each seL
8esL 2 mlnuLes b/w seLs

Speed WorkouL 8

18

Ab work
19

Shoulder ress 3 x 3
lncrease welghL each seL
8esL 2 mlnuLes b/w seLs
20

CondlLlonlng
WorkouL 8
21

Cff
22

Cff
23

8ench ress 4 x 3
lncrease welghL each seL
8esL 2 mlnuLes b/w seLs

AglllLy WorkouL C
24

8ench ress 4 x 3
lncrease welghL each seL
8esL 2 mlnuLes b/w seLs

Speed WorkouL C
23

Ab work
26

Should ress 4 x 3
lncrease welghL each seL
8esL 2 mlnuLes b/w seLs
27

1 mlle Llme Lrlal
28

Cff
29

Cff
30

ush-ups 3 seLs Lo fallure
8esL 2 mlnuLes b/w seLs

AglllLy WorkouL u
31

Speed WorkouL u




August 2012

Pl ay Soccer Everyday

Sunday Monday Tuesday Wednesday Thursday Friday Saturday









1

Speed WorkouL C
2

Ab work
3

CondlLlonlng
WorkouL u
4

Cff
3

Cff
6

AglllLy WorkouL u
7

ush-ups 3 seLs Lo fallure
8esL 2 mlnuLes b/w seLs

8

Speed WorkouL u
9

Ab work
10

1 mlle Llme Lrlal
11

Cff
12

Cff
13

AglllLy WorkouL A
14

LlghL 20 mlnuLe run

13

Ab work
16

LlghL 30 mlnuLe run
17

1 mlle Llme Lrlal
18

Cff

GL1 kLAD
19

Move In
12 - 1 pm
I|rst day
preseason
20


21


22


23


24


23


26


27


28


29 30 31











Cond|t|on|ng Workout A

1 mlle 8un [ 90
3 mlnuLe break
10,20,30,40 yd shuLLle [ 100
3 mlnuLe break
1 mlle run [ 90
Cond|t|on|ng Workout C

400m run [ 100
3 mlnuLe break
400m run [ 100
3 mlnuLe break
400m run [ 100
3 mlnuLe break
400m run [ 100
Cond|t|on|ng Workout L

120 yd sprlnLs (lengLh of soccer fleld) x 10
8esL 2-3 mlnuLes beLween sprlnLs
All [ 100
Cond|t|on|ng Workout 8

800m run [ 100
3 mlnuLe break
800m run [ 100
4 mlnuLe break
800m run [ 100
3 mlnuLe break
800m run [ 100
Cond|t|on|ng Workout D

10,20,30,40 yd shuLLle x 10 [ 100
2 mlnuLe resL ln beLween shuLLles
Cond|t|on|ng Workout I

400m run [ 100
3 mlnuLe break
800m run [ 90
4 mlnuLe break
1 mlle run [ 80

Conditioning Workouts










Speed Workouts
Speed Workout A Speed Workout 8
ConcenLraLlon - urlvlng Lhe knees ConcenLraLlon - SLrlde LengLh
13 seconds as fasL as posslble - Wall knee drlves 13 seconds as fasL as posslble - [umplng lunges
3 seLs - resL 2 mlnuLes ln beLween 3 seLs - resL 2 mlnuLes ln beLween
8eference -hLLp://www.youLube.com/waLch?v=?1y6_CluxL8 8eference -hLLp://www.youLube.com/waLch?v=_zL1uul[bxA
30 yd hlll sprlnLs [ 10-20 degree lncllne x 3 seLs for men/ 3 seLs for
women
30 yd downhlll runs [ 10-20 degree decllne x 3 seLs for men/ 3 seLs for
women
8esL 2 mlnuLes beLween seLs 8esL 2 mlnuLes beLween seLs
30 yd sprlnLs on level ground x 3 seLs for men/ 3 seLs for women 30 yd sprlnLs on level ground x 3 seLs for men/ 3 seLs for women
8esL 2 mlnuLes beLween seLs 8esL 2 mlnuLes beLween seLs
Speed Workout C Speed Workout D
ConcenLraLlon - AcceleraLlon ConcenLraLlon - AcceleraLlon & SLrlde lrequency
20 yd sprlnLs / sLarL on sLomach x 3 20 yd shuLLle x 3 seLs for men/ 4 seLs for women
8esL 1 mlnuLe beLween seLs 8esL 1 mlnuLe beLween seLs
30 yd sprlnLs / sLarL on sLomach x 3 seLs 10,20,30 yd shuLLle x 3 seLs for men/ 3 seLs for women
8esL 1:30 mlnuLes beLween seLs 8esL 1:30 beLween seLs
40 yd sprlnLs / sLarL on sLomach x 3
8esL 2 mlnuLes beLween seLs
8eference -hLLp://www.youLube.com/waLch?v=lZl3lw-8boM




Agility & Quickness Workouts
Watch Video for Ladder Demos - http://youtu.be/B_bbBglPGHA

Ag|||ty Workout A

AglllLy Square x 2 of each exerclse
Ag|||ty Workout C

AglllLy Square x 3 of each exerclse
Ag|||ty Workout 8

Ladder urlll w/ 10 yd. sprlnL afLer each one
*8efer Lo demo

-Cne fooL runs x 3
-1wo fooL runs x 3
-LaLeral runs x 3
-Cross counLry skler x 3
-Pop ScoLch x 3
Ag|||ty Workout D

Ladder urlll w/ 10 yd. sprlnL afLer each one
*8efer Lo demo

-SLraddle hops x 3 -!ump CuLs x 3
-8uzz Saw x 3
-Llnear Lrall whlp x 3
-lcky shuffle x 3





E D C



F I B



G H A


Agility Square
10 yds
1. PRO-AGILITY: Start in the middle of the square, I, straddling the centerline. Sprint to B, touch with your outside hand, sprint to F,
touch with the other hand & foot, then sprint back through I.
2. 4 COURNERS: Going around the outside of the square, sprint E to G, reverse pivot, carioca G to A (facing in), reverse pivot,
backpedal A to C, reverse pivot, carioca C to E (face out). Repeat in the opposite direction.
3. NEBRASKA: Start on your belly, Sprint E to I, put your left hand on the ground and spin around I (about a 90 degree spin), Sprint to
D, put your right hand down spin around D, sprint to A, touch the ground with both hands just outside of cone A, backpedal to B, Flip
around at B and sprint thru C.
4. 3-CONE DRILL: Sprint from E to D, then back from D to E touching with the same hand on the ground at each cone, then E to D
again, at D make a 90 degree cut and sprint to I, crossover and go around I, sprint back to D make a sharp cut and sprint thru E.
5. 5-10-5: Sprint D to I, backpedal back to D, sprint to H, backpedal to D, sprint to I, backpedal thru D.
6. OHIO: Bear crawl from D to I, sprint to H, Backpedal to I, Turn & sprint thru D
10 yds
Shoulder Press
The first step is to take the bar with an overhand grip with palms facing forward and with your feet shoulder width apart or
slightly wider, and knees only slightly bent. The starting position begins with the bar being held over the upper chest.
Take a deep breath and hold it. Now begin pressing the weight overhead with the elbows situated directly underneath the
wrists. Make sure that your arms are as close to vertical as possible when pressing overhead. Also, be sure to contract those
abdominals while trying not to allow too much arching in the lower back..
Once you hit the toughest part of the lift, begin forcefully exhaling through pursed lips, as if letting air out of a tire. This will
ensure a safe spine position and help you push the weight through the full range of motion. Remember to pause just short of
locking out your elbows and reverse the direction bringing the bar back to the upper chest while inhaling appropriately.