Archive: Summer Fitness 2013

Recommended Summer 2013 Workouts

CPFC starts playing games the first weekend of school, so it is highly recommended to start a fitness routine before tryouts. The routine below is encouraged, or improvise your own fitness schedule. It will be challenging, but if you put in hard work now, it will pay off later. Enjoy the rest of your summer and we look forward to seeing you on the pitch for tryouts.

Day 1 (Monday): Sprinting!
Warm up!! At least 5 minutes of jogging and stretching.

A) Suicides
Set-up 6 cones/markers 10yds apart finishing at 50yds:
(Start) (10yds) (20yds) (30yds) (40yds) (50yds)
Sequence:
-Sprint 10yds and back to start, turn, run 20yds and back, 30yds and back, 40yds and back, 50yds and back =300 yds
-Complete 3 x 300yd cycles with 2mins rest/recovery between reps.

B) Speed Jumps
Total of 6 sets of 50 jumps each.
Forward and backward across a line:
Set 1)Both feet
2) Left foot
3) Right foot
Sideways across a line:
4) both feet, (5)left foot and (6) right foot

C) 120’s
4x 120 yd sprints in 20 seconds, rest and recover for 40 seconds (Twice across a field and back or once down the field lengthwise)

D) Suicides (yes again!!!)
Complete 3 x 300yd runs with 2mins rest/recovery between reps.

Day 2 (Tuesday): Long run and abs
-Run 3-5 miles. After the run, do 5×100 yard strides (75-80% effort) and 50 lunges each leg. Stretch. This would be a good day to add yoga.
-10 minutes of abs

Day 3 (Wednesday): Repeated Sprints
Warm up!!

A) Fast and Furious
Ideally perform this exercise on a track. Alternatively, use any flat surface of at least 100yds.
-Set-up a cone/marker at 20yds, 40yds, 60yds and 100yds.
-Sequence:
4 x 100yd sprints (max effort) with 2 minutes rest/recovery between reps.
6 x 60yd sprints (max effort) with 1 minute rest between reps
8 x 40yd sprints (max effort) with 50 seconds rest between reps.
10 x 20yd sprints (max effort)
Hang in there and dominate those sprints!

Day 4 (Thursday): Cross Training and abs
–Of your own choice. Run, hike, swim, yoga, lift, whatever. But get out and do something.
-10 minutes of abs

Day 5 (Friday): Shuttle Run!
WARM UP!!! Stretch etc.

A) Speed Jumps
Total of 6 sets of 50 jumps each.
Forward and backward across a line:
Set 1)Both feet
2) Left foot
3) Right foot
Sideways across a line:
4) both feet, (5)left foot and (6) right foot

B) Shuttle Run
This Shuttle run may be the most effective fitness workout for any player because of its soccer specificity. Pay attention, this one is going to have you hurting after and pay out the most dividends for you.
You’ll need a stopwatch of some sort on you for this to make sure you do it right.
-Set up 2 cones 20yds apart
-Start at one cone, run 20yds and back to the cone you started from. (there and back 3 times, or 6 sprints until you end up where you started from, this is considered 1 rep)
-Each rep (6 sprints) should be completed in under 35 seconds. (If you finish early you have extra time to rest)
-You then have 30 seconds rest and you go again.
-5 reps of this is ONE SET (30 sprints with rests)
-Rest in between sets is 2:30 min or as required and you will be doing 3 sets of this.

 Day 6/7 (Sat/Sun): Long run and abs
-Do this one on Saturday or Sunday as a good wind down to break. Run 3-5 miles. After the run, do 5×100 yard strides (75-80% effort) and 50 lunges each leg. Stretch. This would be a good day to add yoga.
-10 minutes of abs