Summer Soccer



Virtual Training

  • Starting on June 14, and running through August 2nd, all coaches may start coaching virtually, recommending individual training sessions that focus on individual skill development.

Speed, Strength, Agility and Ball Work

  • Starting date is TBD!


Virtual Coaching (June 15th - August 2nd)

Monday and Wednesday

Fitness Days - will include agility, running, strength and core. Please do what you can. I gave a modified plan on what we would do if were all together. Any questions please ask.

Tuesday and Thursday

Ball mastery skills and drills. I will be posting videos that you can follow along with so you can see the skill or drill performed.

Friday

Light run and yoga. This is an opportunity for you to get a nice easy run in to help with your conditioning followed by a yoga session to make sure you are staying stretched out and flexible.

DAY 1 :

THE WARM-UP

This is our ACL Prevention Warm-up that we typically do all summer in our training on Tuesday and Thursday mornings. I would really like you all to do this on our Fitness training days which will be on Monday and Wednesdays during the virtual training period.

Ladder/Agility Drills

Ladder Drill Video

Use this video to help you with the exercises. Most of you do not have ladders, you can use side walk chalk to make a ladder, tape or use disc cones. Again do the best you can do.

FIRST DRILL: 60 yd shuttle run (measure about 5 yds, 10 yds, 15 yds and mark with any object. (Follow image 1 below)45 second rest between each and please complete 3 sets

SECOND DRILL:5 cone drill (use image 2 below) 45 second rest between each and please complete 3 sets
Image 1 (sprint the distances represented by arrows)
Image 2 (follow the grid - 10yd between the vertical cones and 5 yds for the two cones next to the middle cone)

Leg Strength Workout Video

10 min leg workout circuit.


Core Workout Video

Complete circuit once - if you are feeling ambitious complete the circuit twice (entire 15 min workout)

Cool down very important to do!


The cool down should take approximately 10 minutes. It should begin with a slow jog to allow the heart rate to come down before stretching. This should be followed by some light strength training exercises. We are recommending two strengthening exercises (see below). Finally, stretch the hamstrings, calves, inner thigh, quadriceps, and low back.Bridging with Alternating Hip Flexion(30reps)Purpose:Strengthen outer hip muscles (Hip abductors, flexors) and buttocksInstruction: Lie on the ground with your knees bent with feet on the ground. Raise your buttocks up off the ground and squeeze. Now, lift your right foot off the ground and make sure that your right hip does not dip down. Lower your right foot and now lift your left foot making sure your left hip does not dip down. Repeat 30 times on each side. As you get stronger, you will place your feet on top of a ball and repeat the exercise.Single and Double Knee to Chest(supine)(30secx2reps) Purpose: Elongate the low back muscles.Instruction: Lie on your back. Bring your right knee toward your chest and hug firmly. Keep your left leg out straight in front of you. You should feel a stretch along your low back and into your buttocks. Hold the stretch for 30 seconds and switch sides. Now bring both knees to chest. If you feel any pain in the low back, discontinue the stretch and inform your coach/trainer.

Day 2:

Dynamic Warm-up and Stretch

Start at the 1:08 time in the video to get some dynamic warm-up exercises. Set three objects 10-15yds apart from one another. Complete the warm-up exercise from the video and then do some static stretching.

Juggling Warm-up

I would love to see everyone improve their juggling throughout the summer. Here is a tutorial that will help you learn the technique of juggling. Keep track of your records and always aim on improving on it while practicing.

Soccer Cone Drills

Work on the first 2 exercises and repeat them until you feel real confident with your foot work and speed. If you feel comfortable to do the last 2 exercises, try them out!

Ball Touches

How quickly can you complete these 140 touches?

Complete twice. Second time through, try to beat your first time!

Figure 8's

(One of the preseason ball skills evaluation test)

Place 2 cones 10yds apart-1 minute per exercise - rest 1 minute after each set. Please complete 2 sets of each.

  • Inside: Dribbling around the cone with the inside of the foot.

  • Outside: Dribbling around the cone with the outside of the foot.

  • Inside or Outside: Dribbling around the cone with either inside or outside


Cool down and stretch

Hip Flexors,Quads, Hamstings, Calves, Groin/Inner ,Thigh, Glutes/Piriformis, IT Band, Hip, Lower Back, Arms


Videos to help Stretch

Day 3:

If you can not complete the entire workout all in one session, break it up over the day!

Good luck and work hard!

Let me know if you have questions!

The Warm-up

This is our ACL Prevention Warm-up that we typically do all summer in our training on Tuesday and Thursday mornings. I would really like you all to do this on our Fitness training days which will be on Monday and Wednesdays during the virtual training period.

Same Ladder workout to get you more comfortable.

Ladder Workout Video

30 Minutes Fartlek One (30m F1)

This is a 30 minute run with a 30 second sprint at the 4th, 8th, 12th, 16th, 20th, 24th and 28th minute. (=7 x 30 second sprints in a 30min run with 3:30 between each sprint).

Cool down very important to do!


The cool down should take approximately 10 minutes. It should begin with a slow jog to allow the heart rate to come down before stretching. This should be followed by some light strength training exercises. We are recommending two strengthening exercises (see below). Finally, stretch the hamstrings, calves, inner thigh, quadriceps, and low back.Bridging with Alternating Hip Flexion(30reps)Purpose:Strengthen outer hip muscles (Hip abductors, flexors) and buttocksInstruction: Lie on the ground with your knees bent with feet on the ground. Raise your buttocks up off the ground and squeeze. Now, lift your right foot off the ground and make sure that your right hip does not dip down. Lower your right foot and now lift your left foot making sure your left hip does not dip down. Repeat 30 times on each side. As you get stronger, you will place your feet on top of a ball and repeat the exercise.Single and Double Knee to Chest(supine)(30secx2reps) Purpose: Elongate the low back muscles.Instruction: Lie on your back. Bring your right knee toward your chest and hug firmly. Keep your left leg out straight in front of you. You should feel a stretch along your low back and into your buttocks. Hold the stretch for 30 seconds and switch sides. Now bring both knees to chest. If you feel any pain in the low back, discontinue the stretch and inform your coach/trainer.

Day 4:

Dynamic Warm-up and Stretch

Please get a proper warm-up and please please please hydrate!!! Its going to be a hot one!

Keep working on the juggling - later this summer we will have a juggling contest! So keep practicing!

Welcome to Ball Mastery. In this video there are 30 drills. I would like you to focus on the first 9 for today. My recommendation is to spend a minute on each drill and then go back and do a minute on each again. The whole purpose of repeating the process is gain confidence with these drills.

A real good dribbling exercise. One exercise - work on it until you feel like you developed a good rhythm. If you have someone at home who could hold up 1 or 2 colored objects to make sure you are keeping your eyes up - that would be great!

So we did this workout already, however this time I would like you to do it with a soccer ball. When you turn, work on different turns. Turning with the inside cut, the outside cut, or with the cruyff. Please do 3 sets and rest a minute in between each.

Cool down and Stretch

Hip Flexors,Quads, Hamstings, Calves, Groin/Inner ,Thigh, Glutes/Piriformis, IT Band, Hip, Lower Back, Arms


Remember to hydrate well and to eat healthy!

Go to nutrition page if you need assistance. Enjoy your day.

Day 5:

Nice Easy Run

Get a 5-8 minute warm-up and then stretch. Today I would like you to go out for a nice easy 2-3 mile run. Please make sure you hydrate very well. Another hot day ahead of us.

Yoga for Athletes

So this is a great yoga workout to really make sure you are treating your muscles well. It is important that you continue to hydrate and you take care of your body. Once you are done with this yoga workout go enjoy your weekend! If you complete all five workouts this week - I would love to hear from you, in addition to that - WELL DONE!!!

Day 6:

The Warm-up

This is our ACL Prevention Warm-up that we typically do all summer in our training on Tuesday and Thursday mornings. I would really like you all to do this on our Fitness training days which will be on Monday and Wednesdays during the virtual training period.

Ladder Drills! Work on good footwork! This is huge!

Setup: Set four cones in a grid that is 15X15 yards.

Instructions: Start at cone 1 and sprint to cone 2. Shuffle to cone 3. Backpedal to cone 4. Shuffle back to cone 1. Shuffle across the grid to cone 3. Backpedal to cone 4. Then sprint past cone 2.

Repeat 4 to 5 times with 1 to 2 minute rest between reps.



Cool down very important to do!


The cool down should take approximately 10 minutes. It should begin with a slow jog to allow the heart rate to come down before stretching. This should be followed by some light strength training exercises. We are recommending two strengthening exercises (see below). Finally, stretch the hamstrings, calves, inner thigh, quadriceps, and low back.Bridging with Alternating Hip Flexion(30reps)Purpose:Strengthen outer hip muscles (Hip abductors, flexors) and buttocksInstruction: Lie on the ground with your knees bent with feet on the ground. Raise your buttocks up off the ground and squeeze. Now, lift your right foot off the ground and make sure that your right hip does not dip down. Lower your right foot and now lift your left foot making sure your left hip does not dip down. Repeat 30 times on each side. As you get stronger, you will place your feet on top of a ball and repeat the exercise.Single and Double Knee to Chest(supine)(30secx2reps) Purpose: Elongate the low back muscles.Instruction: Lie on your back. Bring your right knee toward your chest and hug firmly. Keep your left leg out straight in front of you. You should feel a stretch along your low back and into your buttocks. Hold the stretch for 30 seconds and switch sides. Now bring both knees to chest. If you feel any pain in the low back, discontinue the stretch and inform your coach/trainer.

Day 7:

Dynamic Warm-up and Stretch

Please get a proper warm-up and please please please hydrate!!! I hope to have more information on summer ball later this week. I hope you all stay well!

Keep working on the juggling - later this summer we will have a juggling contest! So keep practicing!

Welcome to Ball Mastery. In this video there are 30 drills. I would like you to focus on drills #10-20. My recommendation is to spend a minute on each drill and then go back and do a minute on each again. The whole purpose of repeating the process is gain confidence with these drills.

Drills to enhance your dribbling and give you confidence with the ball at your feet.

Taking the ball out of the air. 4 drills that will allow you to have more confidence for receiving the ball out of the air. Work on all four drills until you start seeing progress.

Cool down and Stretch

Hip Flexors,Quads, Hamstings, Calves, Groin/Inner ,Thigh, Glutes/Piriformis, IT Band, Hip, Lower Back, Arms


Remember to hydrate well and to eat healthy!

Go to nutrition page if you need assistance. Enjoy your day.

Day 8:

The Warm-up

Ladder Drills! Work on good footwork! This is huge!

Please do the drills up to the 3:30 minute mark. Please do each sprint drill 3 times.

Upper Body Workout Video

*If you do not have weights improvise. Water bottles or anything around the house that could add some weight to each exercise.


Core Workout Video

Cool down very important to do!


The cool down should take approximately 10 minutes. It should begin with a slow jog to allow the heart rate to come down before stretching. This should be followed by some light strength training exercises. We are recommending two strengthening exercises (see below). Finally, stretch the hamstrings, calves, inner thigh, quadriceps, and low back.Bridging with Alternating Hip Flexion(30reps)Purpose:Strengthen outer hip muscles (Hip abductors, flexors) and buttocksInstruction: Lie on the ground with your knees bent with feet on the ground. Raise your buttocks up off the ground and squeeze. Now, lift your right foot off the ground and make sure that your right hip does not dip down. Lower your right foot and now lift your left foot making sure your left hip does not dip down. Repeat 30 times on each side. As you get stronger, you will place your feet on top of a ball and repeat the exercise.Single and Double Knee to Chest(supine)(30sec x 2reps) Purpose: Elongate the low back muscles.Instruction: Lie on your back. Bring your right knee toward your chest and hug firmly. Keep your left leg out straight in front of you. You should feel a stretch along your low back and into your buttocks. Hold the stretch for 30 seconds and switch sides. Now bring both knees to chest. If you feel any pain in the low back, discontinue the stretch and inform your coach/trainer.

Day 9:

Dynamic Warm-up and Stretch

Keep working on your touches!

Please work on drills #21-30. These drills are a little difficult so take your time and if you can not complete one, no worries!

Only need two cones or objects. Working in a small space!

Cool down and Stretch

Hip Flexors,Quads, Hamstings, Calves, Groin/Inner ,Thigh, Glutes/Piriformis, IT Band, Hip, Lower Back, Arms


Remember to hydrate well and to eat healthy!

Go to nutrition page if you need assistance. Enjoy your day.

Day 10:

Nice Easy Run

For everyone who has been completing the workouts consistently - great work! The Friday Active Recoveries are very important. You must take care of yourself. Get a 5-8 minute warm-up and then stretch. Today I would like you to go out for a nice easy 2-3 mile run. Please make sure you hydrate very well. It will be a warm one!

Stay safe everyone!

Yoga for Athletes

So this is a great yoga workout to really make sure you are treating your muscles well. It is important that you continue to hydrate and you take care of your body. Once you are done with this yoga workout go enjoy your weekend!

Remember social distancing and please remain healthy everyone!

Latest update for Summer Soccer: News just came out that in person workouts will not start July 6th - the new date that was released by the MPA for in person training will be August 3rd. So we will continue with virtual training and hope that we will get on the soccer fields in August. Be safe everyone. -Coach Olson

Day 11:

The Warm-up

This is our ACL Prevention Warm-up that we typically do all summer in our training on Tuesday and Thursday mornings. I would really like you all to do this on our Fitness training days which will be on Monday and Wednesdays during the virtual training period

Focus on your foot speed!

Complete exercises #1-10 with 10 reps each. Repeat.

(total of twice through)

Complete each exercise two times each.

Rest as much as you need. Really focus on your change of your direction and foot work.

Cool down very important to do!


The cool down should take approximately 10 minutes. It should begin with a slow jog to allow the heart rate to come down before stretching. This should be followed by some light strength training exercises. We are recommending two strengthening exercises (see below). Finally, stretch the hamstrings, calves, inner thigh, quadriceps, and low back.Bridging with Alternating Hip Flexion(30reps)Purpose: Strengthen outer hip muscles (Hip abductors, flexors) and buttocksInstruction: Lie on the ground with your knees bent with feet on the ground. Raise your buttocks up off the ground and squeeze. Now, lift your right foot off the ground and make sure that your right hip does not dip down. Lower your right foot and now lift your left foot making sure your left hip does not dip down. Repeat 30 times on each side. As you get stronger, you will place your feet on top of a ball and repeat the exercise.Single and Double Knee to Chest(supine)(30sec x 2reps) Purpose: Elongate the low back muscles.Instruction: Lie on your back. Bring your right knee toward your chest and hug firmly. Keep your left leg out straight in front of you. You should feel a stretch along your low back and into your buttocks. Hold the stretch for 30 seconds and switch sides. Now bring both knees to chest. If you feel any pain in the low back, discontinue the stretch and inform your coach/trainer.

Day 12:

Dynamic Warm-up and Stretch

Juggling

Keep working on juggling! Focus on the phases of this video tutorial.

Touch and Balance

Improve your touch and balance. Find a wall to use or anything that will allow the ball to come straight back to you and run through these series of drills.

Turning

Working on different types of turns in the game of soccer today!

Cool down and Stretch

Hip Flexors,Quads, Hamstings, Calves, Groin/Inner ,Thigh, Glutes/Piriformis, IT Band, Hip, Lower Back, Arms


Remember to hydrate well and to eat healthy!

Go to nutrition page if you need assistance. Enjoy your day.

Day 13:

The Warm-up

This is our ACL Prevention Warm-up that we typically do all summer in our training on Tuesday and Thursday mornings. I would really like you all to do this on our Fitness training days which will be on Monday and Wednesdays during the virtual training period

Ladder Workout

You should be getting comfortable with the exercises by now. Increase your speed through the ladder.

Stadium Workout

*2 minutes of stairs

*2 minute jog

*1 minute rest

(Repeat 3 times)

Cool down very important to do!


The cool down should take approximately 10 minutes. It should begin with a slow jog to allow the heart rate to come down before stretching. This should be followed by some light strength training exercises. We are recommending two strengthening exercises (see below). Finally, stretch the hamstrings, calves, inner thigh, quadriceps, and low back.Bridging with Alternating Hip Flexion(30reps)Purpose: Strengthen outer hip muscles (Hip abductors, flexors) and buttocksInstruction: Lie on the ground with your knees bent with feet on the ground. Raise your buttocks up off the ground and squeeze. Now, lift your right foot off the ground and make sure that your right hip does not dip down. Lower your right foot and now lift your left foot making sure your left hip does not dip down. Repeat 30 times on each side. As you get stronger, you will place your feet on top of a ball and repeat the exercise.Single and Double Knee to Chest(supine)(30sec x 2reps) Purpose: Elongate the low back muscles.Instruction: Lie on your back. Bring your right knee toward your chest and hug firmly. Keep your left leg out straight in front of you. You should feel a stretch along your low back and into your buttocks. Hold the stretch for 30 seconds and switch sides. Now bring both knees to chest. If you feel any pain in the low back, discontinue the stretch and inform your coach/trainer.

Day 14:

Dynamic Warm-up and Stretch


Juggling

Practice, Practice, and Practice!

The 260 Touch Soccer Time Trial

*Target time is 4 minutes! Just need a ball and a wall. Push yourselves!!!

Technical Training

I know this drill has to have 2 people, so I was hoping you possibly could find a family member to help you out! This is a great drill - similar to what we have done in past seasons.

Cool Down and Stretch

Hip Flexors,Quads, Hamstings, Calves, Groin/Inner ,Thigh, Glutes/Piriformis, IT Band, Hip, Lower Back, Arms


Remember to hydrate well and to eat healthy!

Go to nutrition page if you need assistance. Enjoy your day.

Day 15:

Nice Easy Run!

For everyone who has been completing the workouts consistently - great work! The Friday Active Recoveries are very important. You must take care of yourself. Get a 5-8 minute warm-up and then stretch. Today I would like you to go out for a nice easy 2-3 mile run. Please make sure you hydrate very well. It will be a warm one!

Stay safe everyone!

Yoga for Athletes

So this is a great yoga workout to really make sure you are treating your muscles well. It is important that you continue to hydrate and you take care of your body. Once you are done with this yoga workout go enjoy your weekend!

Remember social distancing and please remain healthy everyone!

Have a wonderful 4th of July!

Stay safe everyone and enjoy!

The Next 3 Weeks:

For the next 3 weeks, I would like you to repeat the first 3 weeks of training. This will take us up to July 24th. Hopefully by then, we will have more details about being able to train as a team. It is extremely important that you are taking care of yourself during this time, both physically and mentally.

Discipline

Determination

Dedication