“Discover and cultivate a passion for the process.”

Overview The demands of being a high level athlete are higher than they have ever been. With advances in technology and evolution, athletes are bigger, faster, stronger, smarter and more resilient. The Woodinville High Women’s Soccer Staff along with sport specific fitness experts have generated an all-inclusive and comprehensive off-season strength and conditioning regimen that focuses on getting our athletes to compete at their highest level. It includes four sample routines and daily log sheets for soccer specific strength and conditioning routines. Included are agility, plyometric, sprinting, and track routines. We want our athletes not only to be set up for success on the field, but off. Everything we do is designed to invite and enjoy adversity as to push ourselves and each other to grow to be the best team we can be.

Warm Up Warm up is an essential part of an injury prevention program. Soccer players should properly warm up before every practice and game. This enables the body to increase the temperature of muscles, increase blood flow and oxygen to the muscles,

increase the speed of nerve impulses and increase the range of motion at joints reducing the risk of tearing muscles and

ligaments.

Our warm-ups will be dynamic; movement based patterns for game and practice situations. Dynamic movements for

soccer players include lunges, high knees, knee up to hip joint then out to the side, leg kicks, heels to buttocks, etc... We

would recommend a minimum of 10-15 minutes of dynamic stretching.

Cool Down After every game and practice players will have a mandatory 10-15 minute cool down period. A cool down allows a player to lower their heart rate, circulate blood and oxygen to muscles, restoring them to the condition they were in before exercise, remove waste products such as lactic acid, and reduce the risk of muscle soreness. The cool down will consist of light jogging followed by stretching periodically. Players should perform stretches, which put an emphasis on the hip flexors, quadriceps, hamstrings, and calf muscles and groin. Aerobic & Anaerobic Fitness We will incorporate anaerobic and aerobic training into our preseason and offseason training regimens as well as our training sessions during the season. A high-level player should report to preseason fit and conditioned.

Anaerobic fitness helps the player achieve match fitness. Some examples include starting and stopping quickly, intermittent

sprinting for periods of time, explosive cutting, striking through the ball and quickness in tackle. During our summer

workouts we will focus on anaerobic fitness, which will include HIIT or Interval Training to increase players’ anaerobic

fitness. Furthermore, we will use plyometric exercises such as speed ladders, bounding, box drills, and squat jumps to help

train players anaerobic fast-twitch muscle capacity.

Weight Training Weight training for soccer should be done to improve muscle stamina, strength, recovery and to prevent injury. Weight

training is vital because soccer players need to have strength and quickness simultaneously.

Our summer fitness training will contain a strength training regimen that you will see below. We will focus on upper body

and lower body Interval workouts that will focus on building muscle mass and increasing explosiveness.

Hydration & Recovery Proper hydration is a key component to injury prevention. Dehydration results in cramps, irregular heartbeat, headache, vomiting and thirst. We will allow player’s hydration breaks during transitions at practices. It is recommended an athlete consume a minimum of 1 ounce of fluid for every 2 minutes of activity. In hotter climates, replenishing electrolytes are important as well. Drinks like Gatorade diluted with water are a great and an easy way to replenish.

Recovery allows players to become mentally and physically stronger. A player’s body must have time to replenish and

rebuild itself. It is able to do this with proper nutrition, which includes proteins, carbohydrates, fats, and liquids. A player

needs adequate REST and sleep to perform at an optimal level. Enjoy your time off, stay off your feet when you rest and

learn to enjoy naps. The more you work, the more rest your body needs. Do not start working out more than you can

rest.

Workout Notes At the end of every session we have an area for you to record your workout notes. The notes are a 1-10 scale on how you

think the workout went followed by a section for notes. We want players to become self-aware of their fitness and get to

know their bodies so they know when to go harder or to hold back. This process will allow for players to start thinking

about this and recording it to help them get to know their strengths and weaknesses with their fitness.

Have fun with your workouts, embrace not knowing to grow with your teammates, use your knowledge to practice

leadership, and FIND A PASSION FOR YOUR PROCESS.

GO FALCONS!

Coach Croft and the rest of the WHS Staff

Sample Monthly Workout Schedule

PLEASE READ BEFORE LOOKING AT THIS CALENDAR!

This calendar is based off an athlete who plays on a club soccer team that trains three times a week and has two tournaments

during the month. This is not an exact make up of how you should train, but more of an example of when you should do

certain workouts, when you should rest and when you should push yourself based off this athlete’s schedule. Your days and

workouts will change based on when your trainings for your club team are, what other teams/activities you are doing, vacation,

etc.

It is important you get to know your body and know when you can push yourself and rest. Always error on the side of pushing

yourself to increase STAMINA! If you have an injury or feel hurt, do not push yourself. Rest and recover. We can always

make workouts fit with what you need.

WHS WOMEN’S SOCCER WORKOUT & EXERCISE LOG

Date (Month/Day/Year): _ Start Time: End Time:

Name of Workout: UPPER BODY

WARM-UP CARDIO/AEROBIC/CONDITIONING EXERCISE (Choose the 2 or 5 mile each workout)

AEROBIC TIME/DISTANCE/ INTENSITY/SPEED

NOTES

e.g. 2 Miles @ 8-11 MPH

WEIGHT, STRENGTH & RESISTANCE TRAINING

BUCKET 1 WEIGHT SETS REPS REST NOTES

DOT MAP FOOTWORK 3 5 REPS

AXE CHOP 3 10 REPS EACH DIRECTION (20 TOTAL)

LATERAL PULLUPS 3 FAILURE

DIPS 3 FAILURE 90 SEC.

BUCKET 2 WEIGHT SETS REPS REST NOTES

BURPEES 3 15-20 REPS

BICEP CURLS 3 8-10 REPS

SHOULDER PUNCH 3 8-10 REPS

SINGLE ARM-ELEVATED LEG ROW

3 8-10 REPS 90 SEC.

BIG FINISH -- ABS WEIGHT SETS REPS REST NOTES

JACKHAMMER 1 30 REPS

ROWERS 1 30 REPS

SEATED TRUNK TWIST 1 50 REPS

MOUNTAIN CLIMBERS 1 50 REPS

PLANK 1 FAILURE

OVERALL

WORKOUT RATING (1-10)

MIND/BODY/WORKOUT NOTES:

Date (Month/Day/Year): _ Start Time: End Time:

Name of Workout: LOWER BODY

WARM-UP CARDIO/AEROBIC/CONDITIONING EXERCISE(Choose the 2 or 5 mile each workout)

EXERCISE TIME/DISTANCE/ INTENSITY/SPEED

NOTES

e.g. 2 Miles @ 8-11 MPH

WEIGHT, STRENGTH & RESISTANCE TRAINING

BUCKET 1 WEIGHT SETS REPS REST NOTES

BOX JUMPS 6 6-8 REPS 90 SEC.

SKATER JUMPS 6 6-8 REPS 90 SEC.

SINGLE LEG SQUATS 6 6-8 REPS 90 SEC.

SINGLE LEG 3-WAY SQUATS

6 6-8 REPS 90 SEC.

BUCKET 2 WEIGHT SETS REPS REST NOTES

KNEE DRIVES 6 10-15 REPS 90 SEC.

CURTSY LUNGE 6 6-8 REPS 90 SEC.

SUMO SQUAT AND PRESS 6 20 YDS 90 SEC.

RDL 6 6-8 30 SEC.

BIG FINISH – ABS WEIGHT SETS REPS REST NOTES

SIT UPS 10 15 - 20

LEG RAISES 10 15 - 20

V-UPS 10 15 - 20

KNEE TO ELBOW 10 15 - 20

PLANK 10 15 - 20

OVERALL WORKOUT

RATING (1-10)

MIND/BODY/WORKOUT NOTES:

Date (Month/Day/Year): _ Start Time: End Time:

Name of Workout: AGILITY TRAINING

Body Parts Trained (Circle all that apply): Whole Body | Chest | Back | Shoulders | Legs | Calves | Biceps | Triceps | Abs | Other:

WARM-UP CARDIO/AEROBIC/CONDITIONING EXERCISE

EXERCISE TIME/DISTANCE/ INTENSITY/SPEED

NOTES

e.g. Begin With Dynamic Warm-UP

Agility and Conditioning

EXERCISE WEIGHT SETS REPS REST NOTES

Off Set Weave 6 1 Time Through = 1 Set 60 SEC.

M Drill 6 1 Time Through= 1 Set 60 SEC.

40 yd Dash Test 5 1 Time Through= 1 Set 60 SEC.

Line Drills – 18 YDS 10 1 Time Through = 1 Set

60 SEC.

Pro Agility Drill 5 1 Time Through = 1 Set 60 SEC.

Colgate Agility 5 1 Time Through = 1 Set 60 SEC.

Shuffle Ladder Drill 6 1 Time Through = 1 Set 60 SEC.

Diagonal Shuffle Drill 5 1 Time Through = 1 Set 60 SEC.

300 Yd Shuttle Run 3 1 Time Through = 1 Set 60 SEC.

OVERALL WORKOUT

RATING (1-10)

MIND/BODY/WORKOUT NOTES:

Date (Month/Day/Year): _ Start Time: End Time:

Name of Workout: LOWER BODY

WARM-UP CARDIO/AEROBIC/CONDITIONING EXERCISE

EXERCISE TIME/DISTANCE/ INTENSITY/SPEED

NOTES

e.g. P90X PLYOMETRIC ROUTINE AS A SUBSTITUTE PROGRAM

PLYOMETRIC TRAINING

BUCKET 1 WEIGHT SETS REPS REST NOTES

SIDE TO SIDE BOX SHUFFLE

3 1 Minute Straight 60 SEC.

ALTERNATING PUSH OFF 3 1 Minute Straight 60 SEC.

BOX JUMPS 3 10 REPS 60 SEC.

DEPTH JUMP to STANDING LONG JUMP

3 10 REPS 60 SEC.

ZIG ZAG DRILL 3 10 REPS 60 SEC.

SPLIT SQUAT LUNGE 3 10 REPS 60 SEC.

5-5-5 SQUAT JUMP 3 15 REPS 60 SEC.

DOUBLE LEG HOPS 3 10 REPS 60 SEC.

SINGLE LEG DEPTH JUMP 3 10 REPS 60 SEC.

OVERALL WORKOUT

RATING (1-10)

MIND/BODY/WORKOUT NOTES:

Date (Month/Day/Year): _ Start Time: End Time:

Name of Workout:

WARM-UP CARDIO/AEROBIC/CONDITIONING EXERCISE

EXERCISE TIME/DISTANCE/ INTENSITY/SPEED

NOTES

e.g. P90X PLYOMETRIC ROUTINE AS A SUBSTITUTE PROGRAM

BUCKET 1 WEIGHT SETS REPS REST NOTES

OVERALL WORKOUT

RATING (1-10)

MIND/BODY/WORKOUT NOTES:

WHS Women’s Soccer Sprinting Program

WEEK 1

July 10 - 16

WEEK 2

July 17 - 23

WEEK 3

July 24 - 30

12 x 20 yds 14 x 20 yds 16 x 20 yds

10 x 40 yds 10 x 40 yds 10 x 40 yds

6 x 60 yds 8 x 60 yds 8 x 60 yds

4 x 80 yds 6 x 80 yds 6 x 80 yds

3 x 100 yds 4 x 100 yds 4 x 100 yds

1 time per week 1 time per week 1 time per week

WEEK 4

July 31 – Aug 6

WEEK 5

Aug 7 - 13

WEEK 6 Aug 14 - 23

18 x 20 yds 18 x 20 yds 20 x 20 yds

10 x 40 yds 10 x 40 yds 10 x 40 yds

8 x 60 yds 8 x 60 yds 8 x 60 yds

6 x 80 yds 6 x 80 yds 6 x 80 yds

4 x 100 yds 4 x 100 yds 4 x 100 yds

1 time per week 1 time per week 1 time per week

REST PERIOD WEEKS 1-3 REST PERIOD WEEKS 4-6 30 seconds for 20’s 20 seconds for 20’s 45 seconds for 40’s 30 seconds for 40’s

60 seconds for 60’s 45 seconds for 60’s

75 seconds for 80’s 60 seconds for 80’s 90 seconds for 100’s 75 seconds for 100’s

WHS Women’s Soccer Track Workout

(Choose one workout per session)

TRACK WORKOUT A 4 laps 1 mile under 6:00 Rest 3 minutes

2 laps ½ mile under 2:40 Rest 90 seconds

2 laps ½ mile under 2:40 Rest 90 seconds

1 lap ¼ mile under :70 Rest 90 seconds

1 lap ¼ mile under :70 Rest 90 seconds

2 laps ½ mile under 2:40 FINISHED

TRACK WORKOUT B 4 laps 1 mile under 6:00 Rest 2 minutes

3 laps ¾ mile under 4:10 Rest 90 seconds

2 laps ½ mile under 2:40 Rest 90 seconds

2 laps ½ mile under 2:40 Rest 90 seconds

1 lap ¼ mile under :70 Rest 90 seconds

1 lap ¼ mile under :70 FINISHED

PYRAMID TRACK WORKOUT 1 lap ¼ mile under :70 Rest 30 seconds

2 laps ½ mile under 2:30 Rest 70 seconds

3 laps ¾ mile under 4:30 Rest 90 seconds

4 laps 1 mile under 6:00 Rest 2 minutes

3 laps ¾ mile under 4:30 Rest 90 seconds

2 laps ½ mile under 2:30 Rest 70 seconds

1 lap ¼ mile under :70 FINISHED

WHS Women’s Soccer Summer Skill Program (Perform

Daily)

Ball Control

Speed/Agility Ladder

Progression – 10 of each

One-foot

Two-feet

Lateral two-feet

Zipper (Two in, two out)

Icky Shuffle

One foot hops

Two feet hops

Sprints (skipping one section)

Speed dribble to cone – Set two cones 15 yards a part (10 of each)

Step touch – dribble with the laces

Pull back turn

Touches outside of the cone

Kryuf

Inside/Outside – One foot

Pull back turn

Kryuf

Inside/Outside – Two feet

Kryuf

Stepover

Touch, touch, scissor – same foot

Touch, stepover – both feet

L-Turn

Juggling – feet only (15 minutes)

Always trying to set a new record

Ball on the wall (15 minutes)

Two touch

Inside touch to other foot

Outside touch to same foot

L-turn to other foot

One touch

Inside foot

Laces

Outside of the foot

Headers

Long balls/ball on the wall (10 mintues)

Bring ball down with chest

Bring ball down with knees

Bring ball down with feet (wedge trap)

Nutrition There are many different theories and schools of thought on nutrition. Unfortunately, I am not a nutritionist so I am not able to give solid or educated advice. The best thing to do is know your body, know the fuel that works for you and try to build around that. For example, I was training for an ultra-marathon in the summer of 2016 in Ashland, Oregon. While training, we needed to be able to eat while running. I knew my stomach was extremely sensitive, so I experimented with different foods to try and keep my going. I had a training partner that could eat a giant breakfast burrito before runs and also during races (surprisingly). I tried to eat a burrito an hour before a long run, and let’s just say that burrito didn’t make it to the end of the run. I found out that gels and smaller, fresher foods (fruit, vegetables) worked for me. Don’t be afraid to experiment if you haven’t, but I would suggest not trying out on a game day Here is a list of books with good nutritional advice for athletes, as well as local companies that make prepared food boxes that are healthy and organic. Books:

Feeding the Young Athlete, Cynthia Lair, Certified Health and Nutrition Counselor, Bastyr University Healing With Whole Foods, Paul Pitchford Passionate Nutrition, Jennifer Adler Washington Local and Seasonal Cookbook, Becky Selegut

Prepared Food Boxes

A Local Palate, Melissa Smithers, Seattle, Wash., www.alocalpalate.com