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Use this as a guide. During Week 2 I recommend running the 2 fitness tests (penalty box sprints and 120s) so you have an idea of what to expect. As you progress through the summer, the goal is to be able to complete all 10 of the 120 runs and 3 sets of the penalty box sprints.
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During the longer runs, you should be going at a pace slightly quicker than a jog. As summer progresses, you should be able to run further distances (run at a quicker pace)
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WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
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1 (6/7-6/11)Active Rest Week - complete 3 runs of 20-25 minutes each & complete 2 sets of the P/A (push-up & abs) workout on the other 2 days
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2 (6/14-6/18)Complete the penalty box sprints to see your starting fitness levelStretch & YogaComplete the 120s test to see where your starting fitness levelStretch & YogaActive Rest - activities that help the body recover, but also helps get the heart rate going (examples: playing another sport other than soccer, rollerblading, going for a walk, swimming, biking, yoga, etc.)
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3 (6/21-6/25)PB Sprints, 4 sets of P/A20 minute run, 2 sets of P/A3-120 yard sprints, 3 sets of P/A20 minute run, 2 sets of P/A25 minute run, 3 sets of P/AActive Rest
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4 (6/28-7/1)(Soccer Camp) PB Sprints, 3 sets of P/A(Soccer Camp) 20 minute run, 2 sets of P/A(Soccer Camp), 3-120 yard sprints, 4 sets of P/A(Soccer Camp), 20 minute run, 2 sets of P/AActive RestActive Rest
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5 (7/5-7/9)PB Sprints, 3 sets of P/A25 minute run, 2 sets of P/A4-120 yard sprints, 4 sets of P/A30 minute run, 2 sets of P/A30 minute run, 2 sets of P/AActive Rest
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6 (7/12-7/16)(Soccer Camp) PB Sprints, 3 sets of P/A(Soccer Camp) 30 minute run, 2 sets of P/A(Soccer Camp), 5-120 yard sprints30 minute run, 2 sets of P/AActive RestActive Rest
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7 (7/19-7/23)PB Sprints25 minute run6-120 yard sprints30 minute run15 minute run, leg circuit x2Active Rest
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8 (7/26-7/30)(Soccer Camp) PB Sprints, 3 sets of P/A(Soccer Camp) 20 minute run, leg circuit x1(Soccer Camp) 7-120 yard sprints(Soccer Camp) 20 minute runActive RestActive Rest
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9 (8/2-8/6)PB Sprints20 minute run, leg circuit x1, 1 set of P/A8-120 yard sprints35 minute run15 minute run, leg circuit x2Active Rest
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10 (8/9-8/13)PB Sprints20 minute run, leg circuit x1, 1 set of P/A9-120 yard sprintsActive RestActive RestActive Rest
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11 (8/16-8/20)1st day of preseason - penalty box sprints2nd day of preseason - 40 yard dash3rd day of preseason - 10-120s4th day of preseason5th day of preseasonHastings ScrimmagesOFF
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See the tabs below for the P/A (push-up and abs) and Leg Circuit Workouts
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*Make sure you are staying hydrated during the workouts. If you feel dizzy or lightheaded, STOP the activity. Make sure you are warming up properly & stretching before & after your workout.*
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