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Individual Workouts

First Touch: https://www.youtube.com/watch?v=JbOwpq_8CeM
Dribbling : https://www.youtube.com/watch?v=NMfLJynwyTk

3 - 6 each week. minimum 3

Submit workouts through the link provided in the TeamSnap Group Chat all week. Complete the week before 7pm each Sunday!!!

questions can be directed to anyone from Landmark, including coach Coach Matt at 513.335.7994 or mc.cooksey@gmail.com

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more info on page 2

Man United Fitness Run
Run/Jog 3 miles
Beep Test AND 20 minute Jog
Plyometrics (Jump training)

Mandatory Workout

1 each week�Estimated 30-60 minutes

Wall Work

more info on page 2 & 7

Strength/Other (optional)

a minimum of 30 minutes total.

Lift Weights
HIIT
Core
1,000 Juggles
Soccer Camps
Trainer
Scrimmages

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Wall Series Description�Track your time to see how you get faster at it!!

Close: 4-7 feet from the wall

Inside of foot, 1 touch x100 (right & left foot separately)
Outside of foot, 1 touch x100 (right & left foot separately)
Inside of foot, 1 touch alternating feet x100
Inside foot, 2 touch

receive right, play left x50
receive left, play right x50
receive right, play right x50
receive left, play left x50

Outside of foot 2 touch

receive right foot, play right foot x50
receive left foot, play left foot x50

1 bounce off wall (try to establish a rhythm)

inside of foot x50
outside of foot x50
alternate feet x50

Volley against wall

inside of foot x50/foot (don’t let it hit the ground)
laces X50
laces alternating feet X50

Medium: 10-20 feet from wall

2 touch: Laces strike with right, receive with inside foot from wall with left X50.
2 touch: Laces strike with left, receive with inside foot from wall with right X50.
1 touch laces driving the ball X50 (right and left foot each separately)
Laces drive, follow quickly, receive and turn, dribble back to start X20 (use both feet, vary serves on ground and air)
Thrown-in, follow receive and turn, dribble back X20
Juggle (standing sideways to wall) side volley, follow, receive and turn, dribble back to start X10 each side
Juggle (back to wall), play one high, receive with body and control it, jog back to start X10/foot

No matter how you do, stick with it!! The point is to continually improve!!!

A detailed list is below OR, see a videos of wall workout on the “Wall Series Videos” slide at the end of this document.

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How to train for the Beep Test

Recommend 3 to 6 of the following per week leading up to the season...

long slow runs ranging from 25-50 minutes
Run 3x - 5x 1 mile runs at 75% of your full speed
whole body activities scrimmages, running, cycle, HIIT, plyometrics, body weight exercises
Man United Fitness Run
Max speed sprints - varying 20, 40 and 60 meters, with rest/recovery period between sprints

The Beep Test is not a workout. It is a test to measure fitness.

Other Tips

find a training partner (I know where to find about 40 players getting ready for the same test! *wink*
Set a goal! Tell someone about it. Or tell the Coaches here.... Beep Test Goal
Write down you plan for the week. Review it at the end of the week!
Don’t fear it! You were not given a spirit of fear, but one of power (2 Tim. 1:7)! Embrace it! You will conquer it!
Attend Landmark’s voluntary group workout sessions! (Thursdays in June)

other resources:

Explanation/example https://www.youtube.com/watch?v=_MasK36oIec&t=4s

description/tips https://www.beeptestguide.com/training.htm

description/tips http://www.5-a-side.com/fitness/how-to-train-for-the-beep-test/

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Conditioning tips from a Pro

Other Tips

find a training partner
Set a goal! Tell someone about it.
Write down you plan for the week. Review it at the end of the week!
Don’t fear it! You were not given a spirit of fear, but one of power (2 Tim. 1:7)!
Attend Landmark’s voluntary group workout sessions! (Thursdays in June)

Conditioning Recommendations from a professional full video here... https://youtu.be/ZswGZuh4hA8?t=33.�

making workouts harder and harder week by week (aka progressive overloading)
train like a soccer player

mid to long distance runs (2 mile runs at 70-80% of your top speed)
high intensity intervals training (HIIT) intervals & speed / agility

Incorporate ball work with fitness training

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Flexibility/Durability = Injury Prevention

Knee Health - improves knee durability, speed, and jumping

Stretching -

According to MatchFit Football 72% of all soccer injuries are NON contact injuries.

https://www.instagram.com/p/CeRe_Wyrn4J/

Flexibility, tendon & ligament pliability are key to preventing injuries. Below are just a few resources to to improve in these areas.

We care about your health!! The above resources or other similar exercises can be counted a part of your conditioning work!

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Wall work videos

https://www.youtube.com/watch?v=LoJ5dsFz59s&feature=youtu.be