2016 Men’s Soccer Summer Packet
“Fight”
“I have fought the good fight”
2 Timothy 4:7
June 1st, 2016
Dear Team,
We hope you are all doing well and off to a good start with your summer training. We are extremely excited
about the team and what this year holds. We are returning key players and bringing in some great new talent.
Our hope and prayer for our team is that it is a unified group in passionate pursuit of being the greatest team we
can be.
Our focus this summer and coming into training camp is that you be fit! The fitness testing will be challenging
and you must past the tests. The tests are in this packet so you will be able to prepare for them. Make sure you
are preparing and practicing these tests regularly.
Last year was a successful season but we are looking to do greater things this year. All of our success hinges on
you doing your part and working as hard as possible every day until you report to camp. Remember you are
working for our team and daily you are making us better or worse. Once again we are very excited about the
coming season and please contact us with questions about workouts or expectations.
We can’t wait to get started!
God Bless,
Zach Bice
Head Soccer Coach
Evan Dresel
Head Soccer Coach
Important Dates and Information
June 13-15th – Soccer Camp
- We are going to work a youth soccer camp from 6-7:30pm at Southlakes Soccer Club for these 3
days. We will be helping a church that is putting on the camp. This will be our Christian service for
the first semester. Please let
th
June 27 -28th – College ID Camp
- We are hosting a college ID camp. If you know players that are interested in our team and program,
bring them to this. Also, we need all of our players to participate. It will be a good opportunity to
train you and get to meet new players.
June 20-23rd – MACU Youth Camp
- 10th Annual Youth Camp, 9-Noon. Invite kids to come and if any of you can help we need you.
July/August Physicals – 5:00 pm
We will have athletic physicals on a date in July or August. At this time, you will turn in your insurance
paperwork. You can get your physical on your own if you want but you will have to pay for it and these will be
free. If you are out of town, you do not have to come for this but we will need the insurance paperwork emailed
or mailed to us.
August 5th - Retreat
- We are planning an overnight retreat. We will leave on Friday morning and return Saturday
evening.
- When you arrive you will receive a full training schedule for the pre-season. You will need to block
out the majority of all of these days.
August 7th – First day of training
- When you arrive, you will receive a full training schedule. You will need to have full availability for
these days.
August 17th – First day of class
- Once class starts the practice schedule will be 1:30 – 3:30 daily.
Insurance Paperwork – Every player will have to fill out some insurance paperwork. Make sure this is
completed by August 1.
Eligibility Center- Anyone who has not played in the NAIA before must register at the eligibility center. Go to
www.playnaia.org complete all of the steps. It is imperative that you do this as soon as possible because it takes
a couple of weeks to get done and this must be done to play in matches. Please contact us if you have any
questions or need help.
Ongoing Dates for the Summer
You will get an email or text about ongoing training and pickup dates. Current players can train with the
coaching staff but incoming players are not allowed to due to NAIA rules. Incoming players can play pickup
with the team but no training.
Explanation of Packet
Core Values- Get familiar with these. Think about how you will contribute and uphold these values. They will
be key to our success and define who we are.
Skill/Conditioning Program – The program consists of several different workouts. You can chose workouts but
you must do at least 3 of these a week. You will also need to make sure you are playing 2X/week.
The Motto – TBD – we will have one but we are still deciding.
Previous mottos – Burn the Boat, All In and Prove It, Whatever it takes, On a mission, Relentless, FIGHT!
Fitness Testing – You will do fitness testing in training camp. The tests are attached.
Insurance – It is essential that your insurance paper work be completed by August 1. Earlier is better.
Other Information – If you have any questions or concerns you are always free to contact us.
always free to contact us.
“Nothing will work unless you do.”
-John Wooden
Arsene Wenger on Intelligence:
“The common denominator of successful teams is that the players are intelligent. They can
analyze a problem and find a solution. The common denominator of a top level person is that
they can objectively assess their performance. You speak to a player after the game and ask him
to rate his performance and if he analyzes well, you know he is the sort who will drive home
thinking, “I did this wrong, I did that wrong.” His assessment will be correct and, next time, he
will rectify it. That player has a chance.”
The Mid-America Christian University Men’s Soccer Team’s Core Values
People who make a living from studying what makes organizations excellent usually boil their consistent success down to the group
living a powerful set of core values. So if you were to read “In Search of Excellence: Lessons from America’s Best Run
Companies” (by Tom Peters et. Al) or “Built to Last: Successful Habits of Visionary Companies” (by Collins & Porras) or “Good
to Great: Why Some Companies Make the Leap . . . and Others Don’t (Collins) or even “The Seven Habits of Highly Successful
People (Covey) or “The 10 Natural Laws of Successful Time and Life Management” (Smith), and these might be the best of the
books by the brightest minds, . . . what these people are trying to teach us is this: there are certain principles of behavior that produce
extraordinary results.
The Core Values
I. Let’s begin with this, we don’t whine. This individual can handle any situation and never complain about anything on or off the
field. (“The true joy in life is to be a force of fortune instead of a feverish, selfish little clod of ailments and grievances complaining
that the world will not devote itself to making you happy.” George Bernard Shaw).
II. The truly extraordinary do something every day. This individual has remarkable self-discipline, does the summer workout
sheets from beginning to end without omission or substitution, and every day has a plan to do something to get better. (“Roosevelt,
more than any other man living within the range of notoriety showed the singular primitive quality that belongs to ultimate matter, the
quality that medieval theology assigned to God: ‘he was pure act’.” Henry Adams Theodore Rex – Desmond Morris).
III. And we want these four years of college to be rich, valuable and deep. This is that focused individual that is here for the “right
reason” to get an education. She leads her life here with the proper balance and an orientation towards her intellectual growth, and
against the highest public standards and most noble universal ideals, she makes good choices to best represent herself, her team, and
her university. (“College is about books. And by the word books, the proposition means this: College is about the best available
tools—books, computers, lab equipment—for broadening your mastery of one or more important subjects that will go on deepening
your understanding of the world, yourself and the people around you. This will almost certainly be the last time in your life when
other people bear the expense of awarding you four years of financially unburdened time. If you use the years primarily for mastering
the skills of social life—as though those skills shouldn’t already have been acquired by the end of middle school—or if you use these
years for testing the degree to which your vulnerable brain and body can bear the strains of the alcoholism with which a number of
students depart campus, or the sexual excess that can seem so rewarding (to name only two of the lurking maelstroms), then you may
ultimately leave this vast table of nutriment as the one more prematurely burnt-out case.” Reynolds Price).
IV. We work hard. This individual embodies the “indefatigable human spirit” and never stops pushing herself. She is absolutely
relentless in training and in the match. (“The difference between one person and another, between the weak and the powerful, the
great and the insignificant, is energy – invisible determination . . . This quality will do anything that has to be done in the world, and
no talents, no circumstances, no opportunities will make you a great person without it.” Thomas Buxton – Philanthropist).
V. We don’t freak out over ridiculous issues or live in fragile states of emotional catharsis or create crises where none should
exist. The best example is the even-keeled stoic that is forever unflappable. The worst example is the “over-bred dog,” that high
maintenance, overly sensitive “flower” that becomes unstable or volatile over nothing significant. (“What an extraordinary place of
liberties the West really is . . . exempt from many of the relentless physical and social obligations necessary for a traditional life for
survival, they become spoiled and fragile like over bred dogs; neurotic and prone to a host of emotional crises elsewhere.” Jason
Elliot An Unexpected Light: Travels in Afghanistan).
VI. We choose to be positive. Nothing can depress or upset this powerful and positive life force –no mood swings, not even negative
circumstances can affect this “rock”. (“ . . . everything can be taken from a man but one thing: the last of the human freedoms – to
choose one’s attitude in any given set of circumstances, to choose one’s own way. And there were always choices to make. Every day,
every hour, offered the opportunity to make a decision, a decision which determined whether you would or would not submit to those
powers which threatened to rob you of your very self, your inner freedom; which determined whether or not you would become the
plaything of circumstance . . . in the final analysis it becomes clear that the sort of person (you are is) the result of an inner decision . .
. therefore, any man can . . . decide . . . that (this) last inner freedom cannot be lost.” Viktor E. Frankl Man’s Search for Meaning).
VII. We treat everyone with respect. This is that angel that goes out of her way to never separate herself from anyone or make
anyone feel beneath her. “Class is the graceful way you treat someone even when they can do nothing for you.” Doug Smith, Mgr
(’86))
VIII. We care about each other as teammates and as human beings. This is that non-judgmental, inclusive friend that never says a
negative thing about anyone and embraces everyone because of their humanity, with no elitist separation by academic class, social
class, race, religious preference, or sexual orientation. (“No man is an island, entire of itself, every man is a piece of the continent, a
part of the main . . . any man’s death diminishes me, because I am involved in mankind, and therefore never send to know for whom
the bell tolls; it tolls for thee.” John Donne For Whom the Bell Tolls).
IX. When we don’t play as much as we would like we are noble and still support the team and its mission. This remarkably
noble, self sacrificing, generous human being always places the team before herself. (“If there is a meaning in life at all, then there
must be a meaning in suffering. Suffering is an ineradicable part of life, even as fate and death. Without suffering and death human
life cannot be complete. The way in which a man accepts his fate and all the suffering it entails, the way in which he takes up his
cross, gives him ample opportunity – even under the most difficult circumstances – to add a deeper meaning to his life. It may remain
brave, dignified and unselfish. Or in the bitter fight for self-preservation he may forget his human dignity and become no more than an
animal. Here lies the chance for a man either to make use of or to forgo the opportunities of attaining the moral values that a difficult
situation may afford him. And this decides whether he is worthy of his sufferings or not.” Viktor E. Frankl- Man’s
Search for Meaning.
X. We play for each other. This is the kind of player that works herself to death covering for all of her teammates in the toughest
games. Her effort and care (her verbal encouragement) make her a pleasure to play with and her selflessness helps everyone around
her to be a better player.
(“People don’t care how much you know until they know how much you care.” Note given to me by Rakel Karvelsson (UNC ’98))
XI. We are well led. This is the verbal leader on the field that is less concerned about her popularity and more concerned about
holding everyone to their highest standards and driving her teammates to their potential. This person competes all the time and
demands that everyone else do as well! (“Not long ago, to ‘believe in yourself’ meant taking a principled, and often lonely, stand
when it appeared difficult or dangerous to do so. Now it means accepting one’s own desires and inclinations, whatever they may be,
and taking whatever steps that may be necessary to advance them.” William Damon Greater Expectations).
XII. We want our lives (and not just in soccer) to be never ending ascensions but for that to happen properly our fundamental
attitude about life and our appreciation for it is critical. This is that humble, gracious high-achiever that is thankful for everything
that she has been given in life, and has a contagious generosity and optimism that lights up a room just by walking into it.
(“Finally there is the question of whether we have a duty to feel grateful. Hundreds of
generations who came before us lived dire, short lives, in deprivation or hunger, in ignorance or under oppression or during war, and
did so partly motivated by the dream that someday there would be men and women who lived long lives in liberty with plenty to eat
and without fear of an approaching storm. Suffering through privation, those who came before us accumulated the knowledge that
makes our lives favored; fought the battles that made our lives free; physically built much of what we rely on for our prosperity; and,
most important, shaped the ideals of liberty. For all the myriad problems of modern society, we now live in the world our forebears
would have wished for us— in many ways, a better place than they dared imagine. For us not to feel grateful is treacherous
selfishness. Failing to feel grateful to those who came before is such a corrosive notion, it must account at some level for part of our
bad feelings about the present. The solution—a rebirth of thankfulness—is in our self-interest”. Gregg Easterbrook, The Progress
Paradox.)
*These core values are taken from Anson Dorrance and the North Carolina Women’s Soccer Team. I have read over them several
times and these are what we are striving to achieve. As you read over them think about them and how you will implement them in our
team.
Mid-­‐America Christian University Suggested Soccer’s Summer Skill/Conditioning Workout Ball Control and Agility: 1. 1 minute: Change speeds while dribbling the ball with quick touches, changing direction and speed. Do this in a confined space where many changes and touches are necessary. 2. 1 minute: Head juggling 3. 1 minute: Throw ball up, jump and while you are in the air direct the ball with your head to settle it to your feet, and move off quickly, repeat. 4. 1 minute: Thigh juggling 5. 1 minute: Throw ball up, jump, and while you are in the air trap the ball with your chest, settle the ball to your feet, and move off quickly, repeat 6. 1 minute: Foot juggling with no spin on the ball. 7. 2 minutes: Starting in a sitting position, throw the ball up, get up and stop the ball before it hits the ground, settle it to your feet and move off quickly, repeat using head chest, each thigh, each foot in order to trap the ball. Technical Speed, Pure Speed and Endurance: 1. Dribble in a figure “8”, use just the inside of your feet for 6 figure 8’s, then use outside of both feet for 6 more. The markers you dribble around should be 15 yards apart. As you dribble around one marker, accelerate to the other as if you were beating an opponent. As you round the marker use quick touches to improve technical speed. 2. Rest by walking for 30 seconds 3. Set a marker about 25 yards from a starting point: 1. Sprint dribble to marker, 2 sprint backwards to starting point, 3. Sprint to ball, and 4. Collect all and sprint dribble back to starting point. 4. Rest by walking 30 seconds. 5. Set ball on the ground to your left and set a marker out to our right about 10 yards. Move 10 times from side to side, shuffle your feet without crossing legs. Move as quickly as you can staying on your toes. 6. Rest by walking for 30 seconds. 7. To ten-­‐yard marker and back: two leg explosive jumps. To marker and back: single leg explosive hopping. Left foot first, then right, out and back. 8. Rest by walking 30 seconds 9. Karaoke (lateral running criss-­‐crossing legs) to ten yard marker and back. Move 10 times from side to side as quickly as possible. Face the same direction for all 10 times 10. Rest by walking for 30 seconds. 11. From the starting point: 1. Pass the ball to the 25 yard marker, 2. Sprint to the ball, 3. Collect the ball and accelerate to starting line. Do this 3 times. Strength and Flexibility 1. 60 jumps 2. 15 figures “8’s”: Standing position with legs spread and knees straight, roll the ball with your hands in a figure 8 pattern around your legs. 3. 60 jumps 4. 15 roll arounds: Sitting position with legs extended, roll the ball with your hands around the soles of your feet and then back around your back. 5. 60 jumps Throw the ball up in the air, jump, and catch the ball, and throw it back up before you hit the ground. Remember to hang in the air. 6. 30 sit-­‐ups: Touch the ball on the ground over your head and back up and touch your toes. 7. 60 touch and jumps: Start in a standing position with the ball in your hands, touch ball on the ground by bending at the knees so thighs are parallel to the ground and then vigorously extend jumping high with ball over your head. Don’t just bend over and touch the ground, get your rear end as low as possible 8. 30 pushups Shooting and heading For this section of the exercise, a soccer kick wall, the side of a gymnasium, a tennis wall, a racquetball court, etc. will be necessary. 1. Technique work: Get 5-­‐7 yards from the wall and kick the ball at the wall making sure the foot is pointed; knee is over the ball, center of your foot is striking the center of the ball, and that all the power is derived from a quick snapping motion of the lower leg. (2 minutes) 2. First time shooting with power: Back off 20 yards and kick the ball at the wall. Strike the ball as hard as you can regardless of the bounce, height, and speed that the ball comes to you. Pick a spot on the wall to shoot at each time and keep the ball low. (6 minutes) 3. Trapping and shooting: again at 20 yards, strike the ball with power, and as it comes off the wall, trap it cleanly and quickly fire another shot at the wall. The point of the drill is to develop a sound clean trap and quick hard shot. (6 minutes) 4. From one to two yards away head juggling against the wall.(1 minute) 5. Back off between 5 and 7 yards, throw the ball up against the wall and as it comes off head with power getting your entire body into the heading motion (2 minutes) 6. Get within 5 yards of the wall, toss the ball against the wall to force you to jump to head the ball back at the wall. Catch the ball after you have headed it each time. Make sure your toss forces you to the peak of your jump. Remember your technique and head with power. (3 minutes) Body Circuit Training
Each exercise is to be performed for 45 seconds with a 45 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.
2. A comprehensive full body stretch.
3. Hydrate
1. Lunges- alternate legs.
2. Bicycle Crunches- hands behind head, legs off the ground, opposite elbow to knee.
3. Push ups
4. Broad Jumps- jump as far as you can. Yes for 45 seconds. Land heal to toe.
5. Bench Dips- hands on a bench or chair, feet straight out on the floor, lower yourself until upper arm is
parallel with floor.
6. Burpees- jumps, hands on ground, extend your legs into a push up position, legs back to chest, jump.
7. Push Ups- feet far apart.
8. Hip Ups- lie on your back, legs straight up in the air, shoot your hips to the ceiling.
9. Bicycle Jumps- right foot in front, left foot back, jump as high as possible and alternate feet- 20 jumps.
10. Squat Jumps
Summer Workout
Fitness
*-preseason test – the others are activities that will help prepare you for the tests. There are 3 running tests in the packet. 2 on this
page and one on the next.
•
“Sooner” Test- 6x60yd continuous sprint. Set two cones 60 yards apart. Sprint down and back 3 times.
Must finish under 55 seconds. Rest 3 ½ minutes. Do one more set, this time you must make it under 60
seconds.
•
*Cookies- continuous full field shuttle run. Must be done on a full sized soccer field. Start at the endline. Sprint to the 6yrd line and back, 18 yard line and back, halfway line and back, opposite18 line and
back, opposite 6yrd line and back, and opposite end-line and back.
•
Intervals- To be run on a track. Run one 85 second lap, jog one 2-2 ½ minute lap, run one 85 second
lap, jog one 2-2 ½ lap.
•
Pyramid Sprints- Sprint 100m, jog 100m, sprint 200m, jog 200m, sprint 400m, jog 400m, sprint 800m,
jog 800m, sprint 400m, jog 400m, sprint 200m, jog 200m, sprint 100m, jog 100m. This should be
continuous and the sprint should be 100%.
•
*2 Mile Run – Must run 2 miles in under 12 Minutes for men and under 14 minutes for the women.
•
Man U Fitness test-
Manchester United Fitness Test
Length of run is 100yds. 100 large paces for the female athlete.
RUN SPRINT TIME RECOVERY TIME
1-10: 25 sec 35 sec Total time = 1
minute
11: 24 sec 36 sec Total time = 1
minute
12: 23 sec 37 sec ETC
13: 22 sec 38 sec ETC
14: 21 sec 39 sec
15: 20 sec 40 sec
16: 19 sec 41 sec
17: 18 sec 42 sec
18: 17 sec 43 sec
19: 16 sec 44 sec
20: 15 sec 45 sec
### The RECOVERY TIME is a slow run back to the original starting line.
The next level begins at the 1 minute mark. I.E. 1st level - 25 second sprint
time run, 35 second recovery time run back to line, which is a total of 1
minute, and the beginning of the next level.
**** Your level is the last SPRINT TIME that you managed
(for example---you failed to make the 22 second sprint so you are at Level
12)
MACU Soccer Fitness Test
Distance
½ mile
Maximum Time
2:45, 3:04
1:30
6, 18, 60 yard shuttle
:32, :36
1:00
¼ mile
1:15, 1:24
1:00
6, 18, 60 yard shuttle
:32, :36
1:00
6, 18, 60 yard shuttle
:33, :37
1:00
¼ mile
1:17, 1:26
1:00
6, 18, 60 shuttle
:33, :37
1:30
½ mile interval
Rest
Race ________: Under 2:50, 3:09 for last ½ mile is mid-team
*It is essential to begin your rest time immediately at the conclusion of the slowest allowable “passing time” to maintain a consistent and reliable
fitness measurement.
**First time listed is the men’s standard and the second is the women’s.
2016 Men’s Soccer Schedule
August
25th 3:00
27th 3:00
September
1st
5:00
10th 3:00
17th 2:00
23rd 2:00
25th 3:00
27thth 3:00
October
1st
4:00
4th
7:00
th
11
4:00
14th 3:00
18th 4:00
22nd 7:00
25th 3:00
29th 3:00
November
1st
2:00
TBD TBD
TBD TBD
St. Thomas
Mcpherson
Home
Mcpherson. KS
Houston Victoria
Southwestern College
Sterling College
Texas College
Bethel College
John Brown U.
Houston, TX
MACU
MACU
MACU
John Brown U.
MACU
Oklahoma City U.
Texas Wesleyan
Bacone College
Wayland Baptist University
Southwest Assemblies of God
USAO
St. Gregory’s University
Southwestern Christian
MACU
Dallas, TX
Muskogee, OK
MACU
MACU
Chickasha, OK
Shawnee, OK
MACU
Ecclesia
Conference Tournament
Conference Tournament
MACU
TBD
TBD
Team,
We are using the motto fight this year. The motto encompasses what we want to be about in every aspect of
life. We want to fight for what is good and God honoring. Our language in the past has probably not been
strong enough for what it will take to experience the greatest levels of joy and success in life and team.
Fighting and battling is what we have to do to defeat laziness, self-doubt and the million other things that steal
our energy, affections and effort.
We play a song before some of our games called “Make War” by Tedashi. The words in this song are good for
us. Listen to it.
Our challenge individually and collectively is to begin fighting for our team and this season. It is going to take
sacrifice and work to get there but we are confident that you will do it.
The verse we used last year was, “for the joy set before Him, he endured the cross”. The joy of right
relationship with people was worth the pain of the cross for Jesus. We want to model and live out this reality in
our team and season.
We are praying for you guys and hope you are reminding yourself of why you are battling and working daily to
be fit and mentally prepared for this season.
We are genuinely excited about what this season will hold!