2012 Summer Soccer Work Out

8/12/2019 2012 Summer Soccer Work Out

1/11

Off-Season Strength & Conditioning

Its not the will to win that matters

everyone has that. Its the will to

prepare to win that matters Paul Bryant

ESF Soccer


2/11

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4/11

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5/11

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6/11

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Conditioning Workouts


7/11

Speed Workouts

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8/11

Agility & Quickness Workouts

Watch Video for Ladder Demos- http://youtu.be/B_bbBglPGHA

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9/11

E D C

F I B

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Agility Square

10 yds

1. PRO-AGILITY: Start in the middle of the square, I, straddling the centerline. Sprint to B, touch with your outside hand, sprint to F,touch with the other hand & foot, then sprint back through I.

2. 4 COURNERS: Going around the outside of the square, sprint E to G, reverse pivot, carioca G to A (facing in), reverse pivot,backpedal A to C, reverse pivot, carioca C to E (face out). Repeat in the opposite direction.

3. NEBRASKA: Start on your belly, Sprint E to I, put your left hand on the ground and spin around I (about a 90 degree spin), Sprint toD, put your right hand down spin around D, sprint to A, touch the ground with both hands just outside of cone A, backpedal to B, Flip

around at B and sprint thru C.

4. 3-CONE DRILL: Sprint from E to D, then back from D to E touching with the same hand on the ground at each cone, then E to Dagain, at D make a 90 degree cut and sprint to I, crossover and go around I, sprint back to D make a sharp cut and sprint thru E.

5. 5-10-5: Sprint D to I, backpedal back to D, sprint to H, backpedal to D, sprint to I, backpedal thru D.6. OHIO: Bear crawl from D to I, sprint to H, Backpedal to I, Turn & sprint thru D

10 yds


10/11

Shoulder Press

The first step is to take the bar with an overhand grip with palms facing forward and with your feet shoulder width apart orslightly wider, and knees only slightly bent. The starting position begins with the bar being held over the upper chest.

Take a deep breath and hold it. Now begin pressing the weight overhead with the elbows situated directly underneath the

rists. Make sure that your arms are as close to vertical as possible when pressing overhead. Also, be sure to contract thoseabdominals while trying not to allow too much arching in the lower back..

Once you hit the toughest part of the lift, begin forcefully exhaling through pursed lips, as if letting air out of a tire. This will

ensure a safe spine position and help you push the weight through the full range of motion. Remember to pause just short of

locking out your elbows and reverse the direction bringing the bar back to the upper chest while inhaling appropriately.


11/11

2012 Summer Soccer Work Out

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