Holy Child Soccer Program 2014
Summer Workout Plan
Summer workouts start June 24, 2013. You may work out on any five days during the week;
however, you must be working out at least five days a week.
Remember, preseason will include core building, plyo-metrics, and running, so be ready!
Of course, it will also include playing some soccer!
These are 3 weeks of workouts that you can do in any order during the
summer. Try not to do the same week back to back. If you have questions
please e-mail me @ b.morki@holychildrye.org.
Week A:
Day 1:
-Leg Circuit (2 sets) (see attached)
-(12) X 30 second run with 45 second recovery/job
-15 minute steady run
-10 minutes core work
Day 2:
-Quickness/agility training (see attached)
-10 minutes core work
Day 3:
-Leg Circuit(2 sets) (see attached)
-(10) 100 yard sprints (under 15 second sprints, 60 second recovery jog)
-10 minutes core work
Day 4:
-Quickness/agility training (see attached)
-1 mile run
-10 minutes core work
Day 5:
-Sprint workout – 25 yard shuttles
-Down and back = 1
-6X’s in 60 seconds or under, 5 minute rest, then repeat
-10 minutes core work
Week B:
Day 1:
-20 minute run (challenge yourself)
-Quickness/agility work (see attached)
-25 yard shuttles
-Down and back = 1
-6X’s in 60 seconds or under, 5 minute rest, then repeat
Day 2:
-1 mile run (push yourself)
-10 minutes core work
Day 3:
-Leg Circuit (3 sets) (see attached)
-Sprint Workout:
-(5) 20 yard sprints – jog/recovery to start – continuous
-(5) 40 yard sprints – same
-(5) 20 yard sprints – same
-10 minutes core work
Day 4:
-Quickness/agility work (see attached)
-(10) 100 yard sprints (14-15 second sprints, 60 second recovery/jog)
-10 minutes core work
Day 5:
-Leg Circuit (3 sets)
-(12) x 30 second run with 30 second recovery/jog
-10 minutes core work
Week C:
Day 1:
-20 minute run
-Quickness/agility work (see attached)
-25 yard shuttles
-Down and back = 1
-6X’s in 60 seconds or under, 5 minute rest, then repeat
-10 minutes core work
Day 2:
-Leg Circuit (4 sets) (see attached)
-(12) x 30 second runs with 30 second recovery/jog
-10 minutes core work
Day 3:
-2 mile run
-10 minutes core work
Day 4:
-Quickness/agility work (see attached)
-Sprint workout:
- (5) 40 yard sprints
-(3) 75 yard sprints
-(2) 100 yard sprints
-(3) 75 yard sprints
-(5) 40 yard sprints
-10 minutes core work
Day 5:
-(5) X 1 minute run with change of direction and speed (1 minute recovery/jog)
-(5) X 30 second run with change of direction and speed (30 second recovery/jog)
-Leg Circuit (4 sets)
-(10) 100 yard sprints (14 second sprints, 60 second recovery/jog)
-10 minutes core work
_________________________________________________________________________________________________
Leg Circuit Exercises:
1. Body Weight Squats – 20 reps
a. With hands behind your heard, squat down to a parallel position
2. Lunges – 10 reps/leg (20 total)
a. (alternate legs) – One foot forward, squat down until the back leg is
parallel to the ground. Do not touch your knees to the ground.
3. Step-Ups – 10 reps/leg (20 total)
a. 10”-12” box/bench, alternate stepping on and completely off box
(continuous).
4. Squat Jumps (20 jumps)
a. Same as body weight squats, but jump off the ground. Bed sure to
squat down to a parallel position.
Quickness/Agility Work:
Use 10 cones, spaced about 1 yard apart in a straight like.
Exercises:
1. Speed Cone Jumps – Jump over each cone (facing forward)
2. Speed Lateral Cone Jumps – Jump over each cone (facing left and then right)
3. Speed Hops (right and left) – Hop over each cone, first with the right foot and
then with the left foot (face forward)
4. Lateral Speed Hops (right and left) – Hop over each cone, first with the right
foot and then with the left foot (facing left and then right)
5. Lateral Weave (small, quick steps) – Weave around the cones (facing
forward)
6. Forward/Backward Weave (small, quick steps) – Weave around the cones
(facing backwards)
Ball Work:
1. 30 second foot juggling
2. 5 Mins Juggling – Keep the ball up!
3. 5 minute – Jog while dribbling the ball with quick touches, changing direction
and speed. (Do this in a confined space where many changes and touches are
necessary)
4. 30 second rest and stretch
5. Dribble in a “figure 8,” use just the inside of both feet for 6 figure ‘8s, then use
the outside of both feet for 6 more. (The markers you dribble around should
be about 15 yards apart). As you dribble around one marker, accelerate to
the other as if you were beating an opponent. As you round the marker, use
quick touches to work on technical speed.
6. Rest by walking for 30 seconds.
7. Set a marker about 25 yards from a starting point:
a. Sprint dribble to marker
b. Sprint backwards to starting point
c. Sprint to ball
d. Collect ball and sprint dribble back to starting point
8. 60 second foot juggling
9. From the starting point:
a. Pass the ball to the 25 yard marker
b. Sprint to the ball
c. Collect ball and accelerate to starting line
d. Make 3 passes
10. 2 minute touches on ball (changing direction)
11. 30 second rest
12. 60 jumps – two foot jumping forward and backward over ball.
13. 30 second rest
14. 60 jumps – two foot jumping side to side over the ball.
15. 60 second foot juggling
16. 5 minute jog while dribbling ball with quick touches, changing direction and
speed (do this in a confined space).
Core Work:
1. Crunches – 3 sets of 30-40 (Bicycle, side, reverse, v-ups, ankles, scissors,
reachers, toe touches, leg lefts, etc…)
2. Hyperextensions – 3 sets of 10
3. Push-ups – 3 to 5 sets of 15 (incline if you get good)
4. Leg extensions – 3 sets each leg for 15 seconds
5. Side Crunches (vertical or lying down) – 3 sets of 12
6. Toe Touches on back – place legs in air and reach for toes 40 times
7. Scissors – lie on stomach and cross legs in back, 3 sets of 12
8. Grasshoppers – Push up position swinging one leg under (30 seconds for
each leg)
9. Burpies – Start standing to push-up position, catching your weight with your
arms, then pop legs up and stand again – 3 sets of 10
10. Mountain Climbers – Push up position. Run legs. 4 sets of 25
11. Planks – Pushup position on elbows. Hold it. 3 sets of 30 seconds
Along with these workouts, you should also try to play soccer and/or work
with the ball at least 2-3 times/week. Working out is important; however, be safe
and if you feel pain stop!
- Coach Morki