Middlebury Union High School

2017 Boys’ Soccer

Preseason Information

and

Summer Conditioning Program

MUHS Boys’ Soccer 2017 Information This packet contains information about the upcoming soccer season, including preseason practice times, a summer conditioning program, and a description of this year’s fitness test. Three important dates are: Thursday, August 17 – Preseason begins Wednesday, August 30 – First day of school Friday, September 1 – First game! Playing a sport in high school is a great way to make friends, stay healthy, learn time management skills, and have a good time! It is also a big commitment, and I urge you to make the most of the opportunity. Competing at the high school level requires a high level of fitness. Use the summer vacation to prepare yourself for the season. Get touches on the ball, and get fit!! During preseason, we will build off of the skill work and conditioning you perform during the summer. To help returning and new players adequately prepare for preseason, I have included the progression of interval sprints I will use this preseason in the back of this packet. Players who complete the conditioning program (or something similar) will be much better prepared to compete at the high school level. I am emphasizing fitness, not because it is the most important component in soccer, but because it is the one you can most easily control and improve over the summer. If you have any questions, please don’t hesitate to contact me by email: rlivesay@acsu.org. Finish out the academic year well, and I look forward to seeing you on Thursday, August 17! Coach Livesay rlivesay@acsu.org

MUHS Boys’ Soccer 2017 2017 Preseason Schedule Pre-season practices begin on Thursday, August 17.

Morning Session Afternoon Thursday – Friday, Aug. 17 - 18 7:30 – 9:30 5:30 – 7:00 Saturday, Aug. 19 8:00 – 10:30 OFF Sunday, Aug 20 OFF OFF Monday – Wednesday, Aug. 21 - 24 7:30 – 9:30 5:30 – 7:00 Tuesday, Aug. 22 7:30 – 9:30 scrimmage Wednesday - Friday, Aug. 23 – 25 OFF 4:30 – 7:00 Saturday, Aug. 26 8:00 – 10:30 OFF Sunday, Aug. 27 OFF OFF Monday – Tuesday, Aug. 28 – 29 OFF 4:30 – 7:00 Wednesday, Aug. 30 Regular season schedule begins 3:30 – 5:45

Note: We hope to add one more scrimmage. Weather events (heat, humidity, lightening, etc.) may require us to alter this schedule.

Preseason Practice Schedule – MUHS Boys’ Soccer

August 2017

Sun Mon Tue Wed Thu Fri Sat

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2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17 PRESEASON BEGINS 7:30 – 9:30 AM 5:30 – 7:00 PM

18 7:30 – 9:30 AM 5:30 – 7:00 PM

19 8:00 – 10:30 AM

20

21 7:30 – 9:30 AM 5:30 – 7:00 PM

22 7:30 – 9:30 AM Bus Departure @ for Stowe scrimmage

23 4:30 – 7:00 PM

24 4:30 – 7:00 PM

25 4:30 – 7:00 PM

26 8:00 – 10:30 AM

27

28 4:30 – 7:00 PM

29 4:30 – 7:00 PM

30 SCHOOL BEGINS 3:30 – 5:45 PM

31 3:30 – 5:45 PM

Notes:

MUHS Boys’ Soccer 2017 2017 Summer Conditioning Program The conditioning program that follows is designed to prepare your for preseason and a competitive season at the high school level. Summer conditioning is essential in order to reduce the likelihood of injury and to allow you to maximize your potential on the soccer field. There is no perfect conditioning program. Our program has been designed so that no special equipment or prior conditioning experience is required. Some players may wish to supplement this program with a more rigorous strength program, and I encourage you to do so, but ONLY IF you have developed a solid base strength previously AND if you have experience and/or guidance with the strength program. Please don’t be discouraged if you fail to meet the recommended times and repetitions in the program. If you are new to conditioning, it is unlikely (and unexpected) for you to reach these training standards during your first summer of conditioning. For older and more experienced conditioned athletes, these times and repetitions should serve as a realistic guide as you build toward a competitive match-fitness level. Included is an outline of our fitness test for the year. The conditioning program incorporates three “practice” tests so that you can establish a baseline and monitor your improvement.

Conditioning Program Overview This program is designed in increase your endurance, speed, and strength. You should be able to complete the workouts in 45 to 60 minutes (if you elect to complete the optional “body circuit training” instead of push-up and sit-ups, you should expect workouts to take an additional 15 to 20 minutes). The 10-minute “ball work” segments are intended to serve as active rest. I strongly recommend you devote more time to ball work and playing. If you have the time, completing a ball session after your workout is a great way to develop your skills while learning to make good touches when fatigued. Lastly, if possible, find a teammate join you when you work out. Push each other and have fun! I look forward to working with you this fall season. Please note: if you are playing soccer or another sport during the summer, you may replace one of the weekly workouts with a practice or competition. You should, however, aim to complete at least 3 dedicated conditioning workouts a week.

Always warm-up and stretch before each session, and properly cool down when you finish.

MUHS Boys’ Soccer Conditioning Program 2017 Week 1: June 11-17 Workout A Workout B Workout C Workout D Exercise #1 1 mi. (7:30 min/mi pace) 2 mi. (7:45 min/mi pace) 1 mi. (7:30 min/mi pace) 300 yd. shuttle, 2 sets, 5

min rest between sets Exercise #2 Ball work – 10 min Ball work – 10 min Ball work – 10 min Ball work – 10 min Exercise #3 Penalty Area Sprints

3 Repeats, 2 Sets 10 – 80’s (45 sec rest)

Accelerating sprints 3 Sets

2 – 200’s (45 sec rest) 3 – 100’s (45 sec rest) 3 – 50’s (30 sec rest)

Exercise #4 4x15 push-ups 5x15 sit-ups

4x15 push-ups 5x15 sit-ups

4x15 push-ups 5x15 sit-ups

4x15 push-ups 5x15 sit-ups

Week 2: June 18-24 Workout A Workout B Workout C Workout D Exercise #1 1 mi. (7:15 min/mi pace) 2 mi. (7:30 min/mi pace) 1 mi. (7:15 min/mi pace) 2 mi. (7:30 min/mi pace) Exercise #2 Ball work – 10 min Ball work – 10 min Ball work – 10 min Ball work – 10 min Exercise #3 Penalty Area Sprints

3 Repeats, 2 Sets 5 – 40’s (30 sec rest) 2 sets, rest 4 min. between sets

Union Jacks 3 Sets

10 – 80’s (45 sec rest)

Exercise #4 5x15 push-ups 4x20 sit-ups

5x15 push-ups 4x20 sit-ups

5x15 push-ups 4x20 sit-ups

5x15 push-ups 4x20 sit-ups

Week 3: June 25-July 1 * Allow adequate time for rest between test exercises (8-12 min) Workout A - Fitness Test* Workout B Workout C Workout D Exercise #1 Cooper 12 Min. Run 1 mi. (7:00 min/mi pace) Accelerating Sprints

4 Sets 2 mi. (7:30 min/mi pace)

Exercise #2 30 Meter Sprint Test Ball work – 10 min Ball work – 10 min Ball work – 10 min Exercise #3 Standing Long Jump 2 – 200’s (45 sec rest)

4 – 100’s (45 sec rest) 5 – 50’s (30 sec rest)

10 – 80’s (30 sec rest)

6 – 40’s, (30 sec rest) 2 sets, rest 4 min. between sets

Exercise #4 Max Push-ups – 1 min. Max Sit-ups – 1 min.

4x20 push-ups 5x20 sit-ups

4x20 push-ups 5x20 sit-ups

4x20 push-ups 5x20 sit-ups

Week 4: July 2 – July 8 Workout A Workout B Workout C Workout D Exercise #1 1 mi. (7:00 min/mi pace) 2 mi. (7:15 min/mi pace) 1 mi. (7:00 min/mi pace) Accelerating Sprints

4 Sets Exercise #2 Ball work – 10 min Ball work – 10 min Ball work – 10 min Ball work – 10 min Exercise #3 3 – 5x10 shuttle cones,

(45 sec rest). Complete 2 sets, 5 min rest between sets

5 – 40’s (30 sec rest) 3 sets, 3 min btwn sets

Union Jacks 3 Sets

10 – 80’s (30 sec rest)

Exercise #4 5x20 push-ups 4x25 sit-ups

5x20 push-ups 4x25 sit-ups

5x20 push-ups 4x25 sit-ups

5x20 push-ups 4x25 sit-ups

Week 5: July 9 – July 15 Workout A Workout B Workout C Workout D Exercise #1 1 mi. (6:45 min/mi pace) 300 yd. shuttle, 2 sets, 4

min rest between sets 1 mi. (6:45 min/mi pace) 2 mi. (7:15 min/mi pace)

Exercise #2 Ball work – 10 min Ball work – 10 min Ball work – 10 min Ball work – 10 min Exercise #3 Penalty Area Sprints

3 Repeats, 3 Sets 2 – 200’s (45 sec rest) 4 – 100’s (45 sec rest) 5 – 50’s (30 sec rest)

Accelerating Sprints 4 Sets

10 – 80’s (30 sec rest)

Exercise #4 5x20 push-ups 5x25 sit-ups

5x20 push-ups 5x25 sit-ups

5x20 push-ups 5x25 sit-ups

5x20 push-ups 5x25 sit-ups

Week 6: July 16 – July 22 Workout A Workout B Workout C Workout D Exercise #1 1 mi. (6:45 min/mi pace) 2 mi. (7:00 min/mi pace) 1 mi. (6:45 min/mi pace) Accelerating Sprints

4 Sets Exercise #2 Ball work – 10 min Ball work – 10 min Ball work – 10 min Ball work – 10 min Exercise #3 Penalty Area Sprints

3 Repeats, 3 Sets 5 – 40’s (30 sec rest) 3 sets, rest 3 min between sets

Union Jacks 4 Sets

10 – 80’s (30 sec rest)

Exercise #4 4x25 push-ups 4x30 sit-ups

4x25 push-ups 4x30 sit-ups

4x25 push-ups 4x30 sit-ups

4x25 push-ups 4x30 sit-ups

Week 7: July 23 – July 29 * Allow adequate time for rest between test exercises (8-12 min) Workout A – Testing Day* Workout B Workout C Workout D Exercise #1 Cooper 12 Min. Run 1 mi. (6:30 min/mi pace) 2 mi. (6:45 min/mi pace) 300 yd. shuttle, 2 sets, 4

min rest between sets Exercise #2 30 Meter Sprint Test Ball work – 10 min Ball work – 10 min Ball work – 10 min Exercise #3 Standing Long Jump 3 – 4X15 shuttle cones,

(45 sec rest). Complete 3 sets, 5 min rest between sets

10 – 80’s (30 sec rest)

2 – 200’s (45 sec rest) 4 – 100’s (45 sec rest) 5 – 50’s (30 sec rest)

Exercise #4 Max Push-ups 1 min Max Sit-ups 1 min

5x20 push-ups 5x25 sit-ups OR Body circuit training *

5x20 push-ups 5x25 sit-ups OR Body circuit training *

5x20 push-ups 5x25 sit-ups OR Body circuit training *

* Body circuit training workout is described at the end of the packet

Week 8: July 30 – August 5 Workout A Workout B Workout C Workout D Exercise #1 1 mi. (6:15 min/mi pace) Accelerating Sprints

4 Sets

1 mi. (6:15 min/mi pace) 2 mi. (6:30 min/mi pace)

Exercise #2 Ball work – 10 min Ball work – 10 min Ball work – 10 min Ball work – 10 min Exercise #3 Penalty Area Sprints

4 Repeats, 3 Sets 5 – 40’s (30 sec rest) 3 sets, rest 3 min between sets

Union Jacks 4 Sets

10 – 80’s (30 sec rest)

Exercise #4 5x20 push-ups 5x25 sit-ups OR Body circuit training *

5x20 push-ups 5x25 sit-ups OR Body circuit training *

5x20 push-ups 5x25 sit-ups OR Body circuit training*

5x20 push-ups 5x25 sit-ups OR Body circuit training*

Week 9: August 6 – August 12 Workout A Workout B Workout C Workout D Exercise #1 1 mi. (6:00 min/mi pace) 300 yd. shuttle, 2 sets, 4

min rest between sets 1 mi. (6:00 min/mi pace) 2 mi. (6:15 min/mi pace)

Exercise #2 Ball work – 10 min Ball work – 10 min Ball work – 10 min Ball work – 10 min Exercise #3 3 – 5X10 shuttle cones,

(45 sec rest). Complete 3 sets, 5 min rest between sets

2 – 200’s (45 sec rest) 4 – 100’s (45 sec rest) 5 – 50’s (30 sec rest)

Accelerating Sprints 5 Sets

10 – 80’s (30 sec rest)

Exercise #4 5x20 push-ups 5x25 sit-ups OR Body circuit training

5x20 push-ups 5x25 sit-ups OR Body circuit training

5x20 push-ups 5x25 sit-ups OR Body circuit training

5x20 push-ups 5x25 sit-ups OR Body circuit training

Week 10: August 13 – Start of Preseason * Allow adequate time for rest between test exercises (8-12 min) Workout A – Testing Day* Rest up for Preseason Rest up for Preseason Rest up for Preseason Exercise #1 Cooper 12 Min. Run

Exercise #2 30 Meter Sprint Test

Exercise #3 Standing Long Jump

Exercise #4 Max Push-ups 1 min Max Sit-ups 1 min

Description of Exercises

Penalty Area Sprints

Starting on the goal line sprint to the edge of the 6-yard box and back. Turn and sprint to the penalty spot and back. Turn and sprint to the edge of the D and back. Continue for 60 seconds. Rest for sixty seconds. Repeat 3-5 times. Rest for 2 minutes. This is one set.

Road alternative: All you need is a 22 yards of driveway/road/lawn. The distances are 6 yds, 12 yds, 22 yds. Just find a little space.

300 yd. Shuttle

Setup a cone at the start and at 25 yards. Run out and back six times. Record your time. Rest five minutes and repeat. This test can be used to determine your base level. Look at the difference between the two tests. As you can reduce the difference you can reduce the amount of rest given.

Road alternative: 300 yd. sprint one-way. Rest. 300 yd. sprint back. Ideally, this should be as described above with 25 yd. shuttles…but a the key is a full sprint for 300 yds.

Accelerating Sprints

Starting on one goal line, gradually accelerate to reach full speed at the halfway line and continue to sprint to the edge of the opposite penalty area. Gradually slow down to the goal line, turn and repeat for a total of 2 minutes. Walk or jog slowly for 2 minutes. This is one set. Complete a total of 4-6 sets.

Road alternative: Farlek variation – Gradually build up to max speed over the distance between utility poles, sprint the distance between poles, slow down and gradually build up max speed by the next pole, sprint the distance between poles, repeat for 2 minutes. Walk or jog for two minutes. This is one set. Complete a total of 4-6 sets.

Shuttle Cones

“Shuttle cones” are a given number of cones or other markers set up a given distance apart. To run this exercise, start from the given distance before the first cone, run to the first cone and then back to the start, then to the second one and back to the start, and so on. So if you see “3 - 4x10 shuttle cones (30 sec rest). Complete 2 sets with 4 min rest”, that means to set up your cones or other markers like this, where ‘S’ is the starting line: S o o o o |-- 10 m --|-- 10 m --|-- 10 m --|-- 10 m --| You would run the shuttles once, then rest for 30 sec, then run them again, rest 30 sec, then run them a third time. This completes one set. Rest four minutes and repeat to complete the second set. If you see “5 - 4 x 15 shuttle cones”, that means one set is to run 5 repetitions with 4 cones set up 15 m apart, and the first one 15 m from the starting line.

Road alternative: Find 40 meters of pavement, grass, gravel, court.

Union Jacks

Starting at one corner of the pitch, sprint to the touchline at the halfway point. Immediately turn and sprint along the halfway line to the center circle. Jog from the center circle to the far touchline. Turn and sprint diagonally to the opposite corner flag. Immediately turn and sprint to the center of the goal. Jog back to the start and repeat (a total of 2 times). This is one set. Rest for 2 minutes with active recovery. Compete 4-6 sets.

Road alternative: Fartlek variation – (Note: when I say “utility pole” I am referring to the distance between consecutive utility poles). Jog 1 utility pole, sprint for 1.5 utility poles, jog 0.5 utility poles, sprint 1 pole, repeat. This is one set (8 poles). Rest for 2 minutes with active recovery (slow jog). Complete 4-6 sets.

General Exercise Notation

“5 – 40’s (30 sec rest), 3 sets with 4 min rest” means to run five, 40 yard sprints, resting 30 seconds between each sprint. This constitutes one set. Rest four minutes. Compete a second set. Rest four minutes. Complete a third set.

Approximate distances on a typical full sized soccer field

40 yds is roughly from the edge of the “18” to midfield.

80 yds is roughly “18” to “18”

100 yds is roughly from the “6” to the opposite “6”

BODY CIRCUIT TRAINING Each exercise is to be performed for 45 seconds with a 30 second rest in between exercises. Do 2 rotations of the assigned body circuit with a 3 minute rest in between circuits. Prior to starting the circuit, make sure you do the following: 1. 5-minute warm-up - any type of cardio or running (completing a previous workout exercise counts). 2. A comprehensive full body stretch. Body Circuit 1. Squat Jumps

2. Lunges – alternate legs.

3. Bicycle crunches - hands behind head, legs off the ground, opposite elbow to knee.

4. Push ups

5. Broad jumps – jump as far out as you can. Yes for 45 seconds

6. Bench dips – hands on a bench or chair, feet straight out on the floor, lower yourself until upper arm is parallel with the floor

7. Burpees – jump, hands on ground, extend you legs into a push up position, legs back to chest, jump.

8. Clap Pushups

9. Hip ups – lie on your back, legs straight up in the air, shoot your hips to the ceiling.

10. Bicycle Jumps – right foot in front, left foot back, jump as high as possible and alternate feet – 20 jumps

11. Mountain Climbers – keep knee over your ankle

12. Front Plank

If you are uncertain as to how to properly perform any of these exercises, “google” the activity or look it up on YouTube.

MUHS Boys’ Soccer Fitness Test 2017 This year’s fitness test will occur on Monday, August 21, during our morning session. The fitness test consists of five parts:

1. Cooper’s Test (12 minute run) 2. 30-Meter Sprint Test 3. Standing Long Jump Test 4. Push-up Test (One minute) 5. Sit-up Test (One minute)

Details for each of the five components are below:

Cooper 12-Minute Run

This test simply involves running continuously for 12 minutes. Compare your results to the table below:

30-Meter (32.8 Yards) Sprint Test

This test is used to measure acceleration and speed off the mark.

Testing Procedure:

1. Set up 2 cones 30 meters apart starting at one cone.

2. On a signal of “Marks – Set – Go” sprint to the other cone as quickly as possible.

3. Have a training partner record the time.

4. Rest fully and repeat three times. Take your best time as the result.

5. Compare your results to the table to the right:

Poor – Fair: 1.5 – 1.65 mi (8:00 – 7:16 min/mi)

Average – Good: 1.75 – 1.9 mi (6:51 – 6:19 min/mi)

Excellent: > 2 mi (6:00 min/mi)

Poor – Fair: 5.25 – 5.00 sec.

Average – Good: 4.75. – 4.25 sec.

Excellent: < 4.00 sec.

Standing Long Jump

Testing Procedure:

1. Mark out a line and stand with your feet slightly apart.

2. Taking off and landing with both feet, swing your arms and bend your knees to jump forward as far as possible.

3. Measure the distance in feet. Rest fully and repeat for a total of 3 jumps. Take the longest of the three trials as your final score.

4. Compare your results with the table to the right:

Push-up Test When the push-ups start, so does the clock! Press yourself up with arms fully extended and lower yourself back until your chest is three inches from the floor (touch your partner’s fist). Repeat as many times as you can in one minute. You may rest only in the “up” position if necessary.

Sit-up Test Complete as many full-range sit-ups in one minute. Begin the test lying with your knees bent at 90 degrees and your hands laced behind your neck or your fingers around your ears (DO NOT pull your head forward with your hands). One full repetition includes sitting up at the waist to the point that your elbows could easily travel beyond or make contact with your knees (you do not need to touch your knees…this is a reference point. Again, DO NOT pull your head forward) and then returning so that the back of your shoulders touch the ground. Note: Have your partner anchor your feet with their hands.

Poor – Fair: 6 ft. – 7.5 ft.

Average – Good: 8 ft. – 9 ft.

Excellent: > 9.5 ft.

Poor – Fair: 10 – 25

Average – Good: 35 – 45

Excellent: > 55

Poor – Fair: 20 – 30

Average – Good: 35 – 45

Excellent: > 50

Preseason Fitness Training Schedule Interval training consists of running sets of 400s, 200s, and 100s. Target times are provided to offer some guidance as to what is realistic for a well-conditioned high school soccer player. Target times: 400s: 1:05 – 1:25 (Excellent – Good), 200s: 0:27 – 0:35 (Excellent – Good), 100s: 0:12 – 0:17 (Excellent – Good),

Session Notation: To understand my notation, let’s look at Intervals 1. On this day we will split into 4 groups. 2-3-3 means we will run two 400s, three 200s, and three 100s. (1:30, 0:45, 0:20) represents how frequently the groups start for the 400s, 200s, and 100s. For Intervals 1, I have provided a detailed breakdown of when each group begins their sprint. If you want to replicate one of these training sessions, start your stopwatch with your first sprint. Begin your subsequent sprints at the time listed in the first row (pretend you are in group A). Thursday, August 17; Intervals 1: 4 groups, 2-3-3, (1:30, 0:45, 0:20); 1700 yds. Total Time 25:00 0:00, 6:00, 12:00, 15:00, 18:00, 21:00, 22:20, 23:40 A: 0:00, 6:00; 12:00, 15:00, 18:00; 21:00, 22:20, 23:40 B: 1:30, 7:30; 12:45, 15:45, 18:45; 21:20, 22:40, 24:00 C: 3:00, 9:00; 13:30, 16:30, 19:30; 21:40, 23:00, 24:20 D: 4:30, 10:30; 14:15, 17:15, 20:15; 22:00, 23:20, 24:40 Friday, August 18 - other fitness (Cooper’s Test practice) Saturday, August 19; Intervals 2: 4 groups, 2-4-4, (1:30, 0:45, 0:20); 2000 yds. Total Time 29:20 0:00, 6:00, 12:00, 15:00, 19:00, 21:00, 24:00, 25:00, 26:00, 27:00 Monday, August 21 - Fitness Test

Tuesday, August 22 Intervals 3: 3 groups, 2-3-3, (1:30, 0:45, 0:20); 1700 yds. Total Time 21:00 0:00, 4:30, 10:00, 12:15, 14:30, 18:00, 19:00, 20:00, Wednesday, August 23 – other fitness

Thursday, August 24 Intervals 4: 3 groups, 2-3-4, (1:30, 0:45, 0:20); 1800 yds. Total Time 22:00 0:00, 4:30, 10:00, 12:15, 14:30, 18:00, 19:00, 20:00, 21:00

Friday, August 25 – other fitness

Saturday, August 26 Intervals 5: 3 groups, 2-4-4, (1:30, 0:45, 0:20); 2000 yds. Total Time 24:00 0:00, 4:30, 10:00, 12:15, 14:30, 16:45 20:00, 21:00, 22:00, 23:00

Monday, August 28 – Cooper’s Test The rest of the season: a little fitness mixed in here and there!