Men’s Soccer Summer Agility/Conditioning 2017
This Pre-season program is to make sure we are getting in the best physical shape as possible.
This is the last 3-4 months we have before we start our In-Season play. Adaptations to training take 6-8
weeks at least before significant results can be seen. We cannot afford to stop training hard now. In fact,
we need to train harder. If we wait till mid-summer or the beginning of fall semester, it will be too late.
It is now time to get into better shape. We need to make sure that our legs are ready to hit the grass
running come fall. In this program, we will be moving to only 2-3 days in the weight room and will have 3
days of conditioning and agility. Just because we are putting more focus on our conditioning doesn’t
mean that we aren’t working just as hard in the weight room. We should be working extra hard in the
weight room, because I still expect us to get stronger! There are a lot of good teams in the CAC with
talented players, but I truly believe in the words of this quote, “Hard work beats talent, when talent
doesn’t work as hard.” Let’s do some hard work!
The weight lifting program is on a separate PDF and works in 4 week cycles. Every 4th week is a
de-load week. On de-load weeks we lighten loads on our main lifts and focus on powerful movements.
You should still perform all your auxiliary lifts on those weeks. Conditioning and agilities will also stay
the same on de-load weeks. Everyone is in a different place when it comes to conditioning. Our hopes
with this program is to bring everyone up to a competitive level. That being said, if something feels easy,
work harder and push yourself. If something is too difficult, keep your head up and keep working hard.
You have more than 12 weeks to get better. For our Agility work, I want you to get at least 20-30min of
agility work in before your conditioning sessions. If you have access to ladders that’s great, use them! I
will give you about 10-15min of agility work that I think is important and then the rest is yours to work
on. That means it is your responsibility to research and find things you can do with the remaining 1015min. Once again, ladder drills would be my number one recommendation. The Agility and
Conditioning work is as follows:
Agility
MONDAY
Sets
Rest
Pro-Agility
Every 30 Sec: for 5 min
3
3 min
First 4 Weeks
WEDNESDAY
Arrowhead Agility
Every 45sec for: 10 Rounds
2
3 min
FIDAY
4 Cone Drill
Every 45sec for: 10 Rounds
2
3 min
15 Yard Spread
MONDAY
Sets
Rest
Pro-Agility
Every 20 Sec: for 10 rounds
3
3 min
MONDAY
Sets
Rest
Pro-Agility
Every 15 Sec: for 10 rounds
3
3 min
MONDAY
Sets
Rest
Pro-Agility
Every 15 Sec: for 10 rounds
3
3 min
Second 4 Weeks
WEDNESDAY
Arrowhead Agility
Every 30sec for: 10 Rounds
2
3 min
Third 4 Weeks
WEDNESDAY
Arrowhead Agility
Every 30sec for: 10 Rounds
3
3 min
Last 3 Weeks
WEDNESDAY
Arrowhead Agility
Every 30sec for: 10 Rounds
3
3 min
FIDAY
4 Cone Drill
Every 30sec for: 10 Rounds
2
3 min
10 Yard Spread
FRIDAY
4 Cone Drill
Every 20sec for: 10 Rounds
2
3 min
5 Yard Spread
FRIDAY
4 Cone Drill
Every 20sec for: 10 Rounds
2
3 min
5 Yard Spread
CONDITIONING:
MONDAY
Distance
Sets
Goal Time
Recovery
Mid-Distance Track Run
400m
8
Min
1:15
Min
1:30
Sprints
Yds 20 40 60 80 100
10 8 6 4 2
Fast as possible
Sec 30 45 60 75 90
If you can run faster.. Run Faster
(Start wi th 20 ya rd s pri nts )
Meters
MONDAY
Distance
Sets
Goal Time
Recovery
First 4 Weeks
WEDNESDAY
Mid-Distance Track Run
Meters 400m 800m
4
2
Min
1:10 2:35
Min
1:30 3:00
Second 4 Weeks
WEDNESDAY
Sprints
Yds 20 40 60 80 100
14 8 6 4 2
Fast as possible
Sec 30 45 60 75 90
Distance
Sets
Goal Time
Recovery
Mid-Distance Track Run
400m 800m 1200m
2
1
1
Min
1:05 2:25 4:15
Min
1:30 3:00
Meters
Long Distance Run
3 Mile Run
1
Time trial : Record time
0:00
(Set new record every week)
FRIDAY
Long Distance Run
15 min Run
1
Distance Trial : Record Distance
0:00
(Set new record every week)
If you can run faster.. Run Faster
MONDAY
FIDAY
Third 4 Weeks
WEDNESDAY
Sprints
Yds 20 40 60 80 100
16 10 8 6 4
Fast as possible
Sec 20 30 45 60 75
FRIDAY
Long Distance Run
2 Mile Run
1
Time Trial : Record time
0:00
If you can run faster.. Run Faster
MONDAY
Distance
Sets
Goal Time
Recovery
Mid-Distance Track Run
400m 800m 1600m
2
1 0:00
Min
1:00 2:20 5:30
Min
1:30 3:00
Meters
If you can run faster.. Run Faster
Last 3 Weeks
WEDNESDAY
Sprints
Yds 20 40 60 80 100
20 10 8 6 4
Fast as possible
Sec 20 30 45 60 75
FRIDAY
Long Distance Run
12 min Run
1
Distance Trial : Record Distance
0:00