Pre-season workout
The best and fastest way to learn a sport is to watch and imitate a champion.
-Jean-Claude Killy
Coming into season and camp fit is a must each year. As the game of soccer has become increasingly more physically demanding so you, as a player, must adapt to the environment or else risk falling behind. It is important that you work on your stamina, endurance, quickness and foot skills outside of training and prior to camp and tryouts.
You should be shooting and playing small sides games with friends and work on other aspects related to soccer on your spare time. It is advisable to spread the days out.
This should be done 3 days a week. going to school workouts does not count as a day.
Warm up for each session.
(30 minute total) Do this before running and workout
light jog 7 mins
Juggling 7 mins (use all part of your body and foot)
moves 7 mins
Stretching Throughout each exercise
Running & workout (30 minute total)
WEEK 1
Day One 2 MILE RUN = UNDER 12:30 MINS 5 sets x 20 crunches 5 sets x 20 push ups
Day Two 2 MILE RUN = UNDER 12:30 MINS 7 sets x 20 crunches 5 sets x 20 push ups
Day Three 1 MILE RUN = UNDER 6:00 MINS 9 sets x 20 crunches 9 sets x 20 push ups
WEEK 2
Day One 1 MILE RUN = UNDER 5:45 MINS 9 sets x 20 crunches 9 sets x 20 push ups
Day Two 3 MILE RUN = UNDER 20:30 MINS 10 sets x 20 crunches 10 sets x 20 push ups
Day Three 2 MILE RUN = UNDER 12:30 MINS 10 sets x 20 crunches 10 sets x 20 push ups
WEEK 3
Day one 2 MILE RUN = UNDER 12:30 MINS 10 sets x 20 crunches 10 sets x 20 push ups
Day Two 1 MILE RUN = UNDER 5:30 MINS 10 sets x 20 crunches 10 sets x 20 push ups
Day Three 1 MILE RUN = UNDER 5:15 MINS 10 sets x 20 crunches 10 sets x 20 push ups
WEEK 4
Day one 3 MILE RUN = UNDER 20:00 MINS 10 sets x 20 crunches 10 sets x 20 push ups
Day Two 2 MILE RUN = UNDER 12:00 MINS 10 sets x 20 crunches 10 sets x 20 push ups
Day Three 1 MILE RUN = UNDER 5:00 MINS 10 sets x 20 crunches 10 sets x 20 push ups
Cool down and stretch after each session!