Highly Recommended training camp for all players
who are considering trying out for Men’s Program
Cost: $120
Session 1: Rising 9th—10th
Grade
Session 2: Rising 11th—12th
Grade
July 8—12, 8:00—10:00 AM
July 15—19, 8:00—10:00 AM
Location:
Ceda Academy Training Fields Located at 6112 Rex Road
Holly Spings, NC 27540
Registration is now open
https://www.youthleaguesusa.com/gnslite/sports/000253/Welcome.html
Go to following link. Register a youth player and select the correct camp
entitled HSHS Men’s Soccer Camp
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“Winning is a HABIT”
~Holly Springs Soccer ~
FITNESS PACKET
2013
“Winning is not a sometime thing; it’s an all the time
thing. You don’t win once in a while, you don’t do
things right once in a while, you do them right all the
time. WINNING IS A HABIT”
~Vince Lombardi
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Important Notes
Winning is a Habit
Please remember the importance of warming up and stretching to cool down.
Any type of hard work can cause injury if not to careful. Be smart, stretch, and
drink plenty of water.
EAT!
It is important to eat properly everyday in order to complete these workouts.
Your body is an engine that needs fuel, plenty of proteins and healthy
carbohydrates can bring you there. You are an athlete, not a model.
When training gets hard, remember you all have each other to rely on, that’s
the beauty of the game, try doing workouts together and motivate each other
through each exercise.
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WEEK 1
June 30 – July 6th
“Do it for your people
Do it for your pride
Never gonna know if you never even try”
DAY 1 week 1

Short sprints: Mark 2 cones 40 yards apart. Sprint as fast as you can to one cone, rest 30 seconds, sprint back.
Rest 30 seconds between each rep. This counts as 2 reps. Try to make each sprint in 7 seconds or less. Do 14
Reps in total.
C…………………….C <<<Diagram

Do one plank ladder. Plank for 30 seconds, rest, 45 seconds, rest, 1 minute, rest, 1 minute, rest 45 seconds rest,
30 seconds, complete.
Date Completed: ________
Attest: ______________________________________
Day 2 week 1

Long Sprints: find a soccer field, use half of it. If you do not have access to a soccer field make a large 50 yard
box in each direction. You are going to jog 3 lengths slow, then sprint diagonally across the box. Jog 3 lengths
and then sprint diagonal. This is 2 reps; you need to complete 10 in total. In the end you will have run diagonally
10 times.
#1
Continue like so: and don’t stop until all 10 complete
Start here follow arrow:

Jump rope for one minute. 3 times. Rest in-between each minute.
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Date Completed: ________
Attest: ______________________________________
Day 3 week 1


Plyo day: Do as fast and as efficient as possible: 10 burpees, 10 Pushups, 10 Jump squats, 30 crunches. This is
one set. Complete 3. You are allowed a minute and a half break in-between each set.
Set up two cones 6 yards apart. Shuffle as fast as possible between each cone 10 times. Touch each cone with
hand as shuffling. This is one set. Complete this 3 times with a minute break in-between each set.
Date Completed: ________
Attest: ______________________________________
Day 4 week 1

Set up cones 30 yards apart with one 10 yards one 20 yards and one 30 like so.
Start (0)….C (10)…. (20)….C (30yds)
You are going to complete 8 suicides. Run from start to 30 yds, back to start, to 20 yds, to start, to 10 to start. This is one
suicide. You can rest in-between each suicide about 45 seconds.

Lateral two footed hopes over a line (45 seconds) vertical two footed hopes over a line (45 seconds. Do each 3
times with 45 second rest in between.
Date Completed: ________
Attest: ______________________________________
Congratulations you just completed week 1!! Remember your goals and you can
achieve anything you set your mind to!
“Never give up oN what you really waNt to do. the persoN with big dreams is more
powerful thaN the oNe with all the facts.”
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WEEK 2
July 7 – 13 (11th 12th Graders)
July 14 – 20 (9th – 10th Graders)
“Hard work beats talent when talent doesn’t work hard.”
Day 1 week 2

Sprints: Set cones2 cones 60 yards apart.. Sprint to one side as fast as possible. Rest 30 seconds. Sprint to other
side. That is 2 reps. Complete 12 reps.

Do 250 sit-ups of any kind, remember you can switch them up, such as 50 bicycles, 25 crunches, 60 side
crunches, until you hit 250! Be creative and make sure to try to engage your whole core, YouTube has some
great suggestions to abs exercises!
Date Completed: ________
Attest: ______________________________________
Day 2 week 2

Jog around a 50 yard box (or half a field) backwards the entire way.

Walk back sprints. Mark 100 yards. Sprint to one side and walk back to the start, Sprint as soon as you reach
start again. Do 10 times.
Date Completed: ________
Attest: ______________________________________
Day 3 week 2

Jog as slow as you want for 3-4 miles
Date Completed: ________
Attest: ______________________________________
Day 4 week 2

Plyo day: Fast and as efficient as possible: 10 tuck jumps, 15 jumping jacks, 10 side lunges, 10 side lunges other
side,30 Russian twists. (1 rep) Do 3 reps with minute rest in between each rep.
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Date Completed: ________
Attest: ______________________________________
WEEK 3
July 21 – july 27
“To be a champ, you have to believe
in yourself when nobody else will.”
Day 1 week 3

Ladder series: If do not have ladder use cones. Set 8 cones.
Do each rotation twice: 1 foot in each, 2 feet in each, skip one each step, go forward two back 1, 2 footed hops, 1 foot
hop each side, icky shuffle, backwards icky shuffle, sideways shuffle. Be creative, if you can think of others feel free to do
them as well!

Do one plank ladder. Plank for 30 seconds, rest, 45 seconds, rest, 1 minute, rest, 1 minute, rest 45 seconds rest,
30 seconds, complete.
Date Completed: ________
Attest: ______________________________________
Day 2 week 3

Long sprints: Find a full field. If not full field set two cones 100 yards apart. Run from first cone to other cone,
and back! This is one set. Complete 5 with minute rest in-between.

300 abs of any kind! (Switch up different ones throughout)
Date Completed: ________
Attest: ______________________________________
Day 3 week 3


30 yard sprints: Set two cones 3o yards apart. Sprint to cone and back. Sprint backwards to cone and backwards
back. Sprint sideways (shuffle) and back. Sprint sideways (shuffle) and back (other side). This counts as 1 set. Do
3 sets with 1 minute rest between each set.
Jump rope 50 skips, rest, 100 skips, rest, 150 skips.
Date Completed: ________
Attest: ______________________________________
Day 4 week 3

Plyo: Do as fast and as efficient as possible: 15 burpees, 15 Pushups, 15 Jump squats, 50 crunches. This is one
set. Complete 3. You are allowed a minute and a half break in-between each set.

Jog a mile
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Date Completed: ________
Attest: ______________________________________
WEEK 4
February 3 – 9
One more week left! You cannot quit
now!! If you got through 3 weeks, 4 is
nothing!
Day 1 week 4

You will do this exercise for 20 minutes. Jog for 3 minutes and run fast for 2. Jog 3 minute run fast for 2. And
continue until you reach 20 minutes.

400 abs of your choice!
Date Completed: ________
Attest: ______________________________________
Day 2 week 4


40 yard suicides (same as 30 yards in week 1) just add extra 10 yard cone. Still put cones 10 yds apart from each
other. Do 8 reps.
Lateral two footed hopes over a line (60 seconds) vertical two footed hopes over a line (60)seconds. Do each 3
times with 45 second rest in between.
Date Completed: ________
Attest: ______________________________________
Day 3 week 4


50 mountain climbers, 40, bicycles, 30 squats, 20 tuck jumps, 10 pushups. One set, do 3 with minute in between
each set.
Set up two cones 6 yards apart. Shuffle as fast as possible between each cone 10 times. Touch each cone with
hand as shuffling. This is one set. Complete this 3 times with a minute break in-between each set.
Date Completed: ________
Attest: ______________________________________
Day 4 week 4

Full field suicides: Use a full field or cones. Set cone at start, 6 yards, 18 yards, 50 yards, 82 yards, 88 yards and
100 yards. Run to 100 yards back, 88 back, 82, back, 50, back, 18, back, 6, and back. This is one rep. Complete 3
reps with 3 minute rest in between.
Date Completed: ________
Attest: ______________________________________
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HSHS Men’s Soccer Workout Calendar
July/August 2013
“Winning is a HABIT”
SUN
MON
TUE
WED
THU
FRI
SAT
Week 1 fitness
Packet for 9th—
12th graders
1
2
3
4
5
6
OFF
OFF
OFF
OFF
OFF
10
11
begins
7
Week 2 fitness
Packet for 11th12th graders
begins
8
9
Training Camp
Training Camp
Training Camp
Training Camp
9th-10th Grade
9th-10th Grade
9th-10th Grade
9th-10th Grade
8—10 AM Ceda
Academy
12
9th-10th Grade
8—10 AM Ceda
8—10 AM Ceda
8—10
AM
Ceda
8—10
AM
Ceda
Academy
Academy
Academy
Academy
14
15
16
17
18
19
Week 2 fitness
Packet for 9th—
10th graders
Training Camp
Training Camp
Training Camp
Training Camp
Training Camp
11th-12th Grade
11th-12th
Grade
begins
8—10 AM
Ceda Academy
13
Training Camp
8—10 AM
20
11th-12th Grade 11th-12th Grade 11th-12th Grade
8—10 AM Ceda 8—10 AM Ceda 8—10 AM Ceda
Academy
Academy
Academy
Ceda Academy
21
Week 3 fitness
Packet for 9th—
12th graders
begins
22
23
24
25
OFF
OFF
26
OFF
OFF
9
OFF
27
28
29
30
31
1
2
Fitness Packets Due
Tryouts
Open Play
Open Play
Open Play
6—8 PM
6—8 PM
6—8 PM
(A-J) 6:30—8:15am
HSHS Training
Fields
HSHS Training
Fields
HSHS Training
Fields
(K - Z) 8:15—10am
Tryouts
(A-J) 6:30—8:15am
(K - Z) 8:15—10am
Head Coach: Brian Miller
919.538.5565
HSpringsSoccer@gmail.com
Bring the following to camp:
1) Water
2) Running Shoes and Cleats
3) Shin Guards
All training sessions will begin at
training field located in the back right of
High School complex or at Ceda
Academy Fields
Fitness Packet must be completed and
turned in on the day of tryouts!
A Valid physical must be turned in to
Coach Miller in order to participate
in summer workouts!
Follow us on
TWITTER@
HSpringsSoccer
Please e-mail Coach Miller contact
info if you have not signed up for
tryouts
“WINNING IS A HABIT”
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