PRIMARY OBJECTIVE : Improve stamina
- Progressive overload – Gradual increase of stress placed upon the body during exercise training. Track progress.
- Train like a soccer player – Short sprints, change of direction (between 5-20 yards), Long range (50-70 yards), Jogging.
- Speed & agility – Shuttle runs, cone drills, change of direction drills (incorporation ball work).
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Monday |
Wednesday |
Friday |
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Mid/Long distance timed 1 Mile run Time: ______________ |
High intensity interval training 3x 40’s, 3x 60’s 3x 80’s, 3x 100’s, 1x 200’s |
Speed and agility (With coach Rodriguez). 5-Shuttle runs w/ ball & w/out 4- L Drill. w/ ball & w/out 3-X Drills. w/ ball & w/out 5- W Drills w/ ball & w/out |
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Leg Lifts 10X3 |
Burpees 5×3 |
Bicep Curls 10×3 |
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Push ups 5×3 |
Mountain Climbers 20×3 |
Tricep Extensions 10×3 |
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Lunges 20 Yards |
Planks 1 minute x3 |
Shoulder Press 10×3 |
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Sumo Squats 10 yards & back 3x |
Side plank lifts 5×3 |
Abs- Crunches 12×3 |