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Click on the dates below for that weeks workouts.  Please be sure to read the rest of this page for some important reminders.

August 1 - August 5, 2016 

July 25 - July 29, 2016

As we get closer to the beginning of pre-season you need to continue focusing on your fitness. Hopefully you have been working on your own. Over the next few weeks I will be sending you workouts for you to do on Mondays, Wednesdays and Fridays, to go along with our Tuesday and Thursday practices. These workouts are to be followed as closely as possible. Depending on your current fitness level some of you will obviously be able to perform them better than others. Do your best and modify when necessary. If any of you want to work out at the track at Albertus let me know and we will try to set up times to meet.

As always it is important to properly warm up and cool down. For those of you looking for some extra summer reading here is an article about the benefit of dynamic stretching vs. static stretching during your warm up. http://www.elitesoccerconditioning.com/Stretching-Flexibility/ DynamicStretchingvsStaticStretching.htm

Your warmup should consist of a 5-10 minute light jog (you can also mix in some dribbling and light ball work during this time) After this you should perform some dynamic stretches. For

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returning players you should have a pretty good idea of what to do. are some basics

1) skips, driving knees and arms
2) shuffle, small steps and not clicking heels
3) carioca with quicker steps and arm movements 4) High knees
5) butt kicks
6) forward lunges
7) side lunges
8) walking straight leg toe touches
9) walking knee to chest holds
10) Fast high knees, then 10 yard sprint out
11) Fast ‘butt kicks’ then 10 yard sprint out
12) Fast shuffle then 10 yard sprint out
13) Fast carioca then 10 yard sprint out

If you need some help here

Cool down should start with a light down and follow with a series of static stretches. Here’s some suggestions

Hamstring Stretch

• Sit on the ground with both legs straight out in front of you
• Bend the left leg and place the sole of the left foot alongside the knee of the right leg • Allow the left leg to lie relaxed on the ground
• Bend forward keeping the back straight
• You will feel the stretch in the hamstring of the right leg
• Repeat with the other leg

Calf Stretch

  • Stand tall with one leg in front of the other, hands flat and at shoulder height against a wall.

  • Ease your back leg further away from the wall, keeping it straight and press the heel firmly into the floor

  • Keep your hips facing the wall and the rear leg and spine in a straight line

  • You will feel the stretch in the calf of the rear leg

  • Repeat with the other leg

Hip and Thigh Stretch

• Stand tall with your feet approximately two shoulder widths apart
• Turn the feet and face to the right
• Bend the right leg so that the right thigh is parallel with the ground and the right

lower leg is vertical
• Gradually lower the body
• Keep your back straight and use the arms to balance
• You will feel the stretch along the front of the left thigh and along the hamstrings of

the right leg
• Repeat by turning and facing to the left

Adductor Stretch

• Stand tall with your feet approximately two shoulder widths apart • Bend the right leg and lower the body
• Keep you back straight and use the arms to balance
• You will feel the stretch in the left leg adductor

• Repeat with the left leg

Groin Stretch

• Sit with tall posture
• Ease both of your feet up towards your body and place the soles of your feet

together, allowing your knees to come up and out to the side
• Resting your hands on your lower legs or ankles and ease both knees towards the

ground
• You will feel the stretch along the inside of your thighs and groin

Front of Trunk Stretch

• Lie face down on the floor, fully outstretched
• Bring your hands to the sides of your shoulders and ease your chest off the floor,

keeping your hips firmly pressed into the ground • You will feel the stretch in the front of the trunk

Iliotibial Band Stretch

• Sitting tall with legs stretched out in front of you
• Bend the right knee and place the right foot on the ground to the left side of the left

knee
• Turn your shoulders so that you are facing to the right
• Using your left arm against your right knee to help ease you further round
• Use your right arm on the floor for support
• You will feel the stretch along the length of the spine and in the muscles around the

right hip

Quadriceps Stretch

• Lie face down on the floor, resting your fore-head on your right hand
• Press your hips firmly into the floor and bring your left foot up towards your buttocks • Take hold of the left ankle with the left hand and ease the foot closer to you buttocks • Repeat with the right leg
• You will feel the stretch along the front of the thigh 

 

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