Trinity Academy Men's Soccer

I know that summer is wrapping up and some of you are thinking of getting off the couch and trying to get in shape... Here are some ideas for you guys on your Tuesday, Thursday and Sunday nights! Or at your house, by yourself with a ball, or whatever. No excuses!

Description of Workouts

The emphasis here is on raising our work capacity, especially aerobic power. The assumption is that you will be playing on teams during the summer or will be something soccer specific at least 5 days per week in addition to this conditioning program. The success of our season is dependent upon the success in your training. Win the Workout!

30/30 Workouts

This workout is designed to specifically raise and improve VO2Max. This simply consists of a “30 second” run followed by “30 seconds” of recovery. Using a standard soccer field, start at one corner and sprint to opposite corner (1 length plus 1 width). Use the time for the length/width as your initial training time and recovery time. i.e. 38 seconds run-38 seconds recovery. 8 runs in one direction-8 runs in the other direction (16 total runs). The goal is to reduce your time and be able to complete all 16 runs in 30 sec with 30 sec recovery.

½ mile Workout

Run ½ mile in 3 minutes-recover for 3 minutes repeat  x 6.

“Kopion” Workout 1

15/15/15: 15-second walk, 15 sec run, 15 sec sprint x 6 sets

10-second bursts (30 seconds easy jog recovery) x 10 sets

Short/short/long. 2 short touches with ball followed by a longer sprint after the ball. Easy dribbles for 30 seconds of recovery and repeat. X 10 sets

1-minute shuttle (20 meters/62 feet-as many reps as possible in 1 minute). Set up two cones

30 seconds of juggling, then sprint 10 yards: repeat 5 times

“Kopion” Workout 2

Set up an obstacle course on a field.  3 minutes of work-3 minutes of rest. See example.

Ladder-followed by jog to end line

80-90% sprint to midfield-jog to end line

Lateral Ladder-in-in, out-out

Arched run around center-circle-jog to end line

Angled back pedal to midfield

Zig-Zag 15 yds-jog to endline

80-90% sprint to midfield-jog to endline

Accelerate in to Hurdles- high knees, single hops, double hops accelerate out to midfield

Sprint-Jog to end line

3 minutes recovery