Holiday Soccer Workouts Week 1/2
Day 1: Heavy Strength Workout
The intensity is high, but the volume is light, so it doesn't impact your performance.
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Back Squats: 4x10 (Females- 100lbs./Men-135lbs)add 20lbs. each set
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Deadlifts: 4x6 (Females- 115lbs./Men-135lbs)add 25lbs. each set
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DB Bench Press: 3x6 at 75%
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Bent-Over Rows: 3x6
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Standing Military Press: 3x 8
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Standing Long Jump 3x 5 (exploded land softly)
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Vertical Jump 2x 5
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Med Ball Side Toss 3x 10(10lbs.)
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Med Ball Reverse Toss 3x 10(10lbs.)
Day 2:
Full-Body Workout
This lighter session should be based on time, allowing for some recovery before the next set.
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Hang Clean - 3x5 (at knees)
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Hang Clean Pulls - 3x5 + Vertical Jumps x 5
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Front Squats - 3x4 + Squat Jumps x 5
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Dumbbell Bench Press - 3x8 + Medicine Ball Chest Pass x 5
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Pull-Ups - 3xMax + Med Ball Reverse Toss x 5
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Push-ups-3x 15
Day 3: Speed and Agility Workout
This workout should be performed between your second strength training session allow full recovery.
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Speed/agility technique drills (10-15 minutes)
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Sprints - 5x40 meters
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Bounds - 5x 60 meters
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Forward Skip-3x 60 meters
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Pattern Running x 3-5 each
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Run at a 45-degree angle for 10 meters, then turn to the left (or right) and sprint for 5 meters ( 3x)
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Backpedal 10 meters, Turn and Sprint - 15 meters (6x)
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Zigzags - 10 meters (3x)
Conditioning Workout
Each sprint is given in meters. The number in parenthesis represents the amount of rest in seconds before
performing the next sprint.
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Holiday Soccer Workouts Week 3/4
Day 1: Heavy Strength Workout
 Leg Press – 4 sets x 12 reps
 Calf Raises – 3 sets x 12 reps
 Leg Curls – 3 sets x 10 reps
 Leg Extension – 3 sets x 10 reps
 Bench Press – 3 sets x 10 reps
 Weighted Sit-Ups – 3 sets x 20 reps
 Strength Ball Hyper – 3 sets x 15 reps
Day 1 Conditioning: Each sprint is given in meters. The number in parenthesis represents the amount of rest in seconds before performing the next sprint.
10x20m (10)
8x40m (20)
6x60m (30)
Day 2: Strength Endurance Workout
 Alternate Leg Step Ups -3 sets x 10 reps
 MB Slams- 3 sets x 15 reps
 MB Split Squats- 3 sets x 10 reps ea. leg
 Calf Raise-3 sets x 12 reps
 MB/V-ups- 3 sets x 10 reps ea. leg
 10 Burpees x 3 sets
Day 2 Conditioning: Each sprint is given in meters. The number in parenthesis represents the amount of rest in seconds before performing the next sprint.
6x80m (40)
4x100m (60)
2x80m (40)
Day 3: Heavy Strength Workout
DB Curls
(3 sets of 12, 10, 8)
DB Triceps Kickbacks
(3 sets of 12, 10, 10)
Dips
(3 sets of 12, 10, 10)
Plate/Chest Overhead
(2 sets of 30 sec)
Back Extension w/twist
(3 sets of 10 each side)
100 sit-ups
10 burpees +push-ups
Day 3 Conditioning: Each sprint is given in meters. The number in parenthesis represents the amount of rest in seconds before performing the next sprint.
8x60m (30)
6x40m (20)
4x20m (30)
Sunday: Rest
Agilities: Focus on Balance, Athletic Stance, Quick Feet, Keep Head Up
 Tennis Ball Drop
o
o
o
o
( 30 sec rest between sets)
X2 drops ball for X1, X1 tries to catch ball after 1 bounce
X1 rolls ball for X2, X2 must sprint around ball in circle
Continue for 1 min
Swap Rolls
15ft
X1
X2
X2
 Flag Course (30 sec rest between sets) Cones 5 yds apart
o Sprint up
o Side Shuffle
o Diagonal Sprint
o Back Pedal
o Drop Step
o Sprint to start
o Repeat on Other side
START HERE
 Zig Zag ( 30 sec rest between sets) Cones 5 yds apart
o u/d = up and down
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sprint diagonally up to 1st cone
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drop back hard to 2nd
o s/s = side to side
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sprint diagonally to the side and up to each cone
s/s
u/d
 MF Footwork
o
Side Shuffle ( 5 yds)
o
Defensive Diagonal ( stick up field) (10 yds)
o
Sprint (5 yds)
o
Defensive Diagonal (stick up field) (10 yds)
o
Side Shuffle (5 yds)
o
Sprint back to start
START HERE
X
Huston-Tillotson University
Strength and Conditioning
Nutrition Guidelines
1) Always eat breakfast.
2) Eat 4 – 7 meals per day, counting snacks.
3) Protein should be included in each meal, this should come from low fat sources such as
chicken, fish, turkey, eggs, low-fat or fat free dairy, and lean beef.
4) A fruit and/or vegetable should be eaten each meal.
5) Eat every 2-3 hours.
6) Avoid high sugar products food or drink. This includes drinks such as Sunny-D or KoolAid and soda/pop. As well as foods like cookies, candy and ice cream.
7) Water should be your main drink of choice.
8) Try to stay away from pre-prepared food whenever possible (fast food, pizza, frozen
dinners)
9) Prepare food ahead of time is possible, this will help with last minute choices and
settling for whatever is available. Understand that you are an athlete and not the average
person.
10) Get color onto your plate – in the form of vegetables and fruits.
11) Bookend your workouts – pre and post! Your workout is not complete until you eat!