Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
Garnet Valley Women’s Soccer Summer
Conditioning Program: 2017
Hard Work, Family, Dedication
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
GVWS Program Philosophy
At Garnet Valley, women’s soccer is dedicated to establishing an atmosphere of family,
hard work, respect, and dedication. We strive to create strong leaders that are dedicated
to the community, mentor younger athletes, and grow as individuals. Our student athletes
work hard to control what we can control: our attitude and our effort. Our student
athletes graduate as persons of integrity, passion, and possess the communication skills to
succeed far beyond the fields of play.
GVWS Coaching Philosophy
At Garnet Valley, the women’s soccer coaching staff provides a positive example for all
student athletes and show a commitment to the strengthening of character, model the
ideals of the Garnet Valley Community, and dedication to the mentoring of all the players
of GVWS. Our coaching staff provides a family atmosphere where we value hard work
and dedication.
GVWS Teammate’s Philosophy
At Garnet Valley, women’s soccer holds to a philosophy of building family. Our
teammates provide positive feedback to their teammates, fully prepare for all practices
and games for their teammates, take responsibility for their actions and how they can
impact their teammates. Teammates of GVWS provide positive communication to all
players on and off the field. A GVWS teammate understands that they are held to highest
standard in their decisions on and off the field. Each teammate represents Garnet Valley
and each of their teammates at all times.
“I AM A MEMBER OF THE TEAM…..”
-GVWS Seniors, Class of 2012
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
GVHS Women's Soccer Vision
GVHS Women's Soccer strives to create a highly competitive and effective organization
based on positive team culture, peer learning, dedication, leadership, and respect.
GVHS Women's Soccer Goals
1. Improve the character, responsibility, communication skills, and knowledge of our
student athletes.
2. Improve teamwork and cooperative learning skills in a positive environment.
3. Enhance the leadership qualities of the student athletes.
4. Instill each of these qualities to stretch beyond the playing field.
5. Form a relationship among players, parents, coaches, and the fellow soccer programs
of the community and middle school.
“A person cannot make a team, but a
team can make a person.”
-Carolyn Schwartz, Class of 2012, Captain
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
EXPECTATIONS
1. The coaches understand that there is participation in summer sports. These
programs are in no way meant to hinder or discourage you from participating.
The programs are meant to encourage team unity and renew our commitment to
excellence.
2. The conditioning program is a suggestion and should be done at your
convenience. (Timed mile and ¼ mile on the first day of camp) Your fitness is
your responsibility.
3. Mini-Camps are light ball skill workouts that will be held on the designated days
at the high school, please see attached schedule. Although these are voluntary
workouts, we have scheduled them to give all athletes an opportunity to
participate.
4. All programs and activities are voluntary.
“We’ve always been at tight knit family.
We say family at the beginning of games,
we mean it. That’s what we really are.”
-Megan
Tracewell, Class of 2013, Captain
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
Dynamic Warm-up
1. Team Jog (20-25 yards at back and Back)
2. High Knees-Arms 90 degress—Running Form
-20 yards out jog back: 2x
3.. Walking Lunges/Stretch arms
-20 yards out jog back: 2x
4. High Kicks: ½ distance add skips
-20 yards out jog back: 2x
5. Calves: 3 steps, squat with left pull back toes on right
-20 yards out jog back: 2x
6. #2 sideways
-20 yards out jog back: 2x
7. Side lunge
-20 yards out jog back: 2x
8. Torso Twist: Hips, no hips, to the ground
-20 yards out jog back: 2x
9. Shin Grabs
-20 yards out jog back: 2x
10. Figure 4’s
-20 yards out jog back: 2x
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
“Other things may change us, but we begin and
end with FAMILY.”
-GVWS Seniors, Class of 2013
Summer Conditioning
Our summer conditioning program is an optional group of workouts to give you some
benchmarks and goals for the summer. It is a mix of endurance, speed work, ball work,
and cross training. If you are playing other sports or for a club team please feel free to
modify this plan as it is meant as a guideline with some suggested workouts. Also feel
free to push your pace.
Explanations:
DYNAMIC WARM-UP BEFORE EVERY SESSION! LISTED ABOVE.
Endurance Run (ER): Our goal by camp is to be fit enough to run the last 3-mile run in
under 24 minutes. That is a 8:00 mile for 3 miles. For each run build to comfortable
pace, for shorter runs aim for a faster pace.
Ball Work (BW): I have supplied you with the wall ball work out which is 7 different
drills that can be performed on your own for 3 minutes each. Feel free to work out with a
partner. Focus on constant movement and excellent touch for all 3 minutes for each
exercise.
Track Work Out: (400=1 lap around track)
1. Always: Warm-up 1 mile of easy running (9:30-9:45 pace)
2. 1 Set =2x400 at 2:00 pace/400 with 400 easy run/walk recovery after
3. Always: Cool down with -half mile (2 laps) of easy running cool down (9:30+ or
walk)
Speed Work (SW): I have provided you with 1 mandatory drill and 5 additional drills.
Feel free to supplement these 5 drills with other drills you have done.
Agilty:
1. MANDATORY: 6 back/18 back: 1 set=6 back/18 back (15 secs max) 30 second
rest, 6 back/18 back (15 secs max)
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
Remaining Drills (DIAGRAMS ATTACHED) 1 set=drill with perfect form for 30
seconds, rest for 30 seconds
2. T-Drill
a. Mix in shuffles and back pedals
3. Ladders (If you do not have access to ladders use a line of 10 cones
a. 2 feet in each, high knees
b. 2 feet in/2 feet out
c. 2 feet in/1 foot out
d. In and Outs
4. Shuttles (4 cones)
a. Mix in shuffles and back pedals
5. Funnels (6 cones)
a. Mix in shuffles and back pedals
6. X-Factor
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
JUNE
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Satuday
4
5
6
7
8
9
10
MINI CAMP
#1
MINI
CAMP #1
MINI CAMP
#1
MINI
CAMP #1
REST
REST
11
MOD
FUNDRAISER
12
13
14
15
16
17 REST
BUILD 1
ER: 1.25 m
ER: 1.65 m
CROSS
TRAIN
ER: .75 m
SW:12 mins
#1x2, 10 sets
of choice #2-5
SP: 2 sets
track
workout
BW: 9 mins
(Evens
18 BUILD
2
REST
BW: 12 mins
(Odds)
19
20
21
22
23
24
ER: 1.35 m
REST
ER: 1.8 m
CROSS
TRAIN
REST
26
27
BW: 18 mins
(Evens +
choice of any
2)
28
SP: 3 sets
track
workout
29
30
1
ER: 1.25 m
REST
ER: 2 m
CROSS
TRAIN
SP: 4 sets
track
workout
REST
ER: .75 m
BW:
12mins
(Odds)
25 BUILD
3
SW:18 mins
#1x3, 15 sets
of choice #2-5
ER: .75 m
BW: 15
mins(#1-5)
SW:21 mins
#1x4, 17 sets
of choice #2-5
BW: 21 mins
(ALL)
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
Drill #1: T-Drill
T-Drill: Set the cones up to look like a T. The athlete starts at the bottom of the T (cone
#1). Sprint forward 10 yards to cone #2. At the cone side shuffle left 5 yards to cone #3.
Plant at cone #3 and side shuffle 10 yards to cone #4. Plant again at cone #4 and side
shuffle 5 yards back to cone #2. Cut at cone #2 and sprint back to the beginning to cone
#1.
Drill #2: Funnel Drill
Funnel Drill: Need 6 cones. The first 2 cones are next to each other 2 yards apart. Place
the cones 3 and 4, 3 yards away from the first 2 and separate them 4 yards apart. Cones 5
and 6 are going to be 3 yards away from cones 3 and 4, and they will be separated 6 yards
apart. The cones should form a shape of a funnel.
To start this drill, you should stand in an athletic position in front of cone #1. On a
command of a coach or training partner, laterally shuffle to cone #2. Touch the top of
cone 2 then sprint diagonally to cone #3, touch, then shuffle to cone #4. Touch cone #4
then sprint diagonally to cone #5, touch and laterally shuffle to cone #6. Touch cone #6
then sprint forward 5 yards to the finish line.
Drill # 3: X-Factor
X-Factor Drill: Set the cones up in a square pattern with each cone 10 yards apart. The
athlete starts at cone #1 and sprints 10 yards to cone #2. At cone #2 the athlete plants and
sprints diagonally to cone #4. Cut at cone #4 and sprint 10 yards up to cone #3. At cone
#3 the athlete plants again and sprints diagonally back to cone #1.
For more information on
CompleteSpeedTraining.com
speed,
power
and
agility
training
visit:
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
Speed Drill Diagrams
T-Drill
10 Yards: Shuffles
Backpedal
Backpedal
Sprint
Funnel Drill
Sprint
Sprint
Shuffle
s
X-Factor
Sprint
Backpedal
Backpedal
Sprint
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
The Wall Ball Workout
Players interested in improving their touch, do the following "500+ touches in 20
minutes" wall ball area workout before or after your running sessions:
Wear sneakers and use a wall. Make sure you use a ball that you don't mind damaging.
1. Alternating one touch: stand about 6-8 yards from the wall and push pass (open foot)
the ball to wall alternating right and left feet, medium pace on the pass, (3 minutes).
2. Alternating two touch: stand about 10-12 yards from the wall and push pass ball
(medium pace) to wall with right foot then upon return collect with other foot on first
touch then pass back to wall with same foot; continue alternating (left- right ) keeping the
ball close on the first touch, ( 3 minutes ).
3. Collecting driven balls: stand about 15-18 yards from wall and send a driven ball low
to wall at fast pace and collect in one-touch upon return, try to focus on dropping the ball
at your feet on the collection, alternate in some weak foot driven balls to work on your
weaker foot, (3 minutes).
4. Target practice: stand about 20-22 yards from wall and pick out a spot on the wall to
hit (about 6-8 feet up), send driven ball and try to hit target, count how many you hit in a
row, alternate three with strong foot to one with weaker foot, ( 3 minutes).
5. Air ball collection: stand about 7 yards from wall and toss ball up about 20 feet off the
wall and collect in one-touch with various surfaces (top of foot, thigh, chest), try to have
the ball drop down on first touch, (3 minutes).
6. Throw-in power builder: stand about 15-18 yards from wall ( at the large crack on
surface ) and with feet parallel (next to one another- few inches apart), throw ball against
wall and collect return with your body, try to increase your velocity on the throw so it
gets back to you from the wall on one bounce, make sure your throws are reaching the
wall at about 8 feet high or lower, ( 3 minutes).
7. Multi-touch dribbling: on the blacktop at the wall you are working at, dribble with
ball touching it every other step with same foot, begin with right then go to left, go at a
moderate pace until you are comfortable with the speed of the ball on the surface, use
both the inside and outside of both feet as you progress to more control.
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
July
Sunday
Monday
2
3
RECOVERY
WEEK
ER: 1.25 M
SP: 12m
ER: .75
#1x2
BW: 9 mins
10 sets of
(Evens)
choice #2-5
9
10
Tuesday
4
Wednesday
5
Thursday
6
Friday
7
Satuday
8
REST
ER: 1.5 m
BW: 15 m
(Odds +1)
CROSS
TRAIN
ER: 1.25 m
SP: 1 set
Track
workout
REST
11
12
13
14
15
REST
MINI
CAMP #1
MINI
CAMP #1
MINI CAMP
#1
MINI
CAMP #1
REST
REST
16 BUILD 4
17
18
19
20
21
22 REST
ER: 1 m
ER: 1.75 m
REST
ER: 2.5 m
CROSS
TRAIN
BW: 18 mins
(#2-7)
23 BUILD 5
SW:24 mins
#1x3 , 10
sets of
choice #2-5
24
SP: 2 sets
track
workout
25
26
27
28
29
ER: 1.25 m
ER: 1.75 m
REST
ER: 2.7 m
CROSS
TRAIN
REST
BW: 21mins
(ALL)
30 BUILD 6
SW 27 mins
#1x4, 4 sets
of #2-5
31
1
BW: 27 mins
(ALL+ choice
of any 2)
2
SP: 3 sets
track
workout
3
4
5
ER: 1.5 m
ER: 1.75 m
CROSS
TRAIN
ER: 3 miles
(8 min/mile)
BW: 30 m
ALL +3
SW: Choice
for 30 mins
REST
BW: 24 ALL
+1 choice
BW: 24 mins
(ALL + one
choice)
ER: 2.25
SP: 24 m
#1 x 5, 4
sets
#2-5
REST
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010
Garnet Valley Women’s Soccer
552 Smithbridge Road
Glen Mills, PA 19342
484-410-3611
Paul Costa Varsity: Head Coach
Social Studies Department
[email protected]
www.garnetvalleyschools.com/gvhs/gvws
August
Sunday
6
Monday
7
Tuesday
8
Wednesday Thursday
9
10
Friday
11
Saturday
12
ER: 1.25
(8:30-840
PACE)
BW: ALL
13
ER: 1.5
(8:40-9:00
PACE)
ER: 2
MILE
(8:50-910
PACE)
15
REST
CROSS
TRAIN
VERY
LIGHT
18
REST
HYDRATE
FUEL
REST
HYDRAT
FUEL
2017
SEASON
BEGINS
14
16
ER: 1
MILE (99:30
PACE)
17
19
“Coming together is a beginning, keeping together is progress, working together is success…”-Class of
2010