South Rebels Boys/Girls Soccer Summer Fitness Packet
Fitness Work
Monday/Wednesday/Friday
0-15 minutes: Warm up
 Warm up jog (1 lap of a soccer field)
 Thorough stretch
 Warm up run (2 laps at a quicker pace; high knees; sideways; etc.)
 You must get into the habit of a proper warm up.
15-30 minutes: Timed run – Cooper Test
 12 minute run around a track (90 second lap pace)
(you should keep a report of your times to keep track of your progress)
The timed run will be 8 laps (3200m) in 12 minutes. (90 second lap pace) – work up to this
by August 1st
30-40 minutes: Rest / recover / water
Stretch again individual needs
40-65+ minutes:
Sprint work
Shuttles
1) 5-10-15 yard distances (60 total yards)
2) 5-10-15-20 yard distances (100 total yards)
 emphasize short, sharp, powerful turning off either foot
 rest for one minute after each repetition
 begin your program by repeating each shuttle set 4 times
 work up to 8 repetitions of each set by August 1st
 times should become more consistent as your recovery rate improves
 check heart rate improvement, and ability to maintain a fast pace
 do not work for more than 30 seconds at a time, make shuttles shorter if
necessary
3) 5-50-5 yard distances (120 total yards)
3 sets working up to 6
4) Defenders do forward/backward/sideways/turning shuttles instead
 do shuttle sets 1) and 2) but without turns
 mix up between running backwards, part sideways, and backwards with a turn
End:
Cool down
 repeat the second warm up run at a slower pace
 stretch gently; ice any areas which are of concern
 work on preventative treatment; don’t wait for injuries to occur!
You can mix up the shuttle work to avoid monotony. Really push yourselves through the later
sets - Set times to beat each session. Compete against someone.
South Rebels Boys/Girls Soccer Summer Fitness Packet
Fitness Work
Tuesday/Thursday
0-15 minutes:
Warm up
 Warm up jog (1 lap of a soccer field)
 Thorough stretch
 Warm up run (2 laps at a quicker pace; high knees; sideways; etc.)
 You must get into the habit of a proper warm up.
15-30 minutes: 200 meter runs
 use a running track if possible
 time the 200m concentrating on longer strides than with shuttles
 walk back to the starting point as you recover
 allow 2 minutes total between finishing a run and starting the next
 begin training with 3 runs; build to 6 runs by August 1
30-35 minutes: Rest / recover / water
Stretch again individual needs
35-45 minutes: 400 meter run
 time the run; maximize the length of our stride
 concentrate on a good breathing pattern
 begin your program by doing the run 1 time
 work up to 4x400m by August 1st
 compare how your recovery rate improves
 check heart rate improvement, and ability to maintain a fast pace
45-55 minutes: Rest / recover / water
Stretch again individual needs
End:
Cool down
 repeat the second warm up run at a slower pace
 stretch gently; ice any areas which are of concern
 work on preventative treatment; don’t wait for injuries to occur!
South Rebels Boys/Girls Soccer Summer Fitness Packet
Ball Work
Everyone can benefit from the basics(goalkeepers included)
Passing:
Really work at perfecting inside of the foot – very firm – 15-20 yard passes. Critique your
technique especially following through the ball and not finishing across your body.
Juggling:
Spend 10 minutes every time you practice just juggling with the ball:
1) Just laces
2) Just thighs
3) Just head
Combine body areas
1) Thigh-lace-thigh-lace-etc.
2) Head-thigh-lace-head-thigh-lace-etc.
3) Head-chest-thigh-lace-head-chest-thigh-lace-etc.
Turning:
Set up a square 10 yards x 10 yards
1) Dribble across the square and back
(3 times each way giving 5 turns - right-left-right-left-right)
a) cutting with the inside of the foot to turn
b) cutting with the outside of the foot to turn
c) dragging back with the cleats to turn
d) using the Cruyff move to turn (cutting with the inside of the foot behind the plant
foot)
e) stop turn (squash) – and then push away with the outside of the foot
Good players use one foot / great players use two
Shooting:
Work on technique of both feet, and then work under pressure.
Work in pairs:
Any number of passing and controlling drills – inside/outside foot short passing; chipping;
driving
Try to speed things up and put pressure on you and your partner
Small sided games:
Players have no excuses for not playing as much as possible
Talk to local coaches to find people to train with (join in with your local clubs to keep game
sharp)
South Rebels Boys/Girls Soccer Summer Fitness Packet
Fitness Testing During Pre-Season
A tough summer of training will prepare you for a great pre-season where you can show your full
abilities as a player. A great pre-season will instill confidence, and ensure a great season.
During pre-season you will show that you have worked hard in the following fitness tests:
The Cooper Test – 12 minute two mile run
3 x 400m sprints – performed 15 minutes after Cooper Test
Three sprints with 3 minutes between each run
Multistage Fitness Test – progressive sprint test used to predict maximum oxygen uptake
Always time and measure everything you do – enjoy seeing yourself improve
Train hard, work hard, play hard
South Rebels Boys/Girls Soccer Summer Fitness Packet
Performance
Your body will only perform as well as you allow it to.
Eat well
Drink non-carbonated fluids
Sleep & Rest as much as possible
Flexibility
Stretch well – morning, before and after training, in the evening at home
While warming up try to be dynamic (stretching with movement)
After working out you can be static - hold stretches for 30 seconds
Work hard and really push yourself when you train
Check your Resting Pulse Rate
Your Pulse Rate immediately following exercises
Your Recovery Pulse Rate After five minutes
Play with intensity
Be a winner
Have a great summer
Seniors – this is your last go – make the most of it
Our program will be built with hard work and honesty
Be ready and confident to attack pre-season