Summer Practice Training Schedule
All players are expected to work out and stay in shape over the summer. The better in shape you are come August the more
we can get done as a team. In order to compete for the top of our division we have to be motivated to get there. This
means we must be dedicated not only to ourselves but to the rest of the team in order to succeed.
I have created an outline of the practices over the summer and our schedule for the fall season. I am giving this to you in
advance so you can arrange with your work to get time off or plan anything else, like going out of town, around our
practices. There are no excuses for not coming to practice. I understand that some of you will be going out of town over
the summer, but that is no excuse to not work out over the summer. I have given you a work out routine I would like each
player to follow over the summer. I have high expectations for each player when we start mandatory practices in August.
If you do not follow this workout plan you are not only hurting yourself but the rest of the team. . If you need to get a
hold of one of the coaches you can reach Coach Jones at 702-683-6839, Coach Oceguera at 702-353-2837.
Week #1
Monday
June 6th-10th
- Jog 20 minutes
 Ten Ladders on a soccer field (jog to 6, sprint back, jog to 18, sprint back, jog half field,
sprint back, jog full field, sprint back).
 20 minute workout with a ball
 Sit-ups and Pushups
Wednesday


3 mile run under 22 minutes
10 Half field sprints, rest then 5 Half field sprints
Crunches and pushups
Friday


20 minute workout with a ball
10 Half field sprints, Sprint/Jog/Sprint
10 Half field sprints with a ball
Week #2
Monday
June 13th-17th
- 3 mile jog
 Agility Drills
o Dribble ball half field 10 times as fast as you can
o Lateral, side to side, jump over the ball (3 times for 30 seconds each)
o Jump Front/Back over the ball (3 times for 30 seconds each)
Wednesday



Hollow sprints- sprint half field, jog half field, walk half field (Repeat 10 times)
Full gassers- sprint across the width of a soccer field 10 times.
Agility
o With a ball sprint/jog/sprint the width of the field 10 times
o Dribble sprint around a set of 10 cones, do 10 reps
Jump Rope 15 minutes
Friday


30 minutes of work with the ball
Half field Zig Zag 10 times with ball
Half field sprints 10 times with ball
Week #3
Monday
June 20nd-24th
- 5 minute run (sprint 2 minutes, jog 5 minutes) = 1set, do this
Three times
 Run up a hill or a stadium steps/ walk or jog down for 15 minutes
 Over the width of a soccer field Sprint/Jog, repeat 10 times
Wednesday


Sprints: 6 half field sprints, 3 full length sprints
Jump rope 15 minutes
Work out with ball for 25 minutes
Friday

2 mile run under 13 minutes
6 Full ladders on the soccer field
Week #4
Monday
June 27th-July 1st
- 15 Full field sprints (First 5 at ½ speed, 2nd 5 at ¾ speed, Last 5
At full speed) rest after each 5 sprints
 Agility Drills
o Sprint 10 yards, shuffle right 10 yards, back pedal 5 yards, sprint diagonal 5 yards,
shuffle right 5 yards, sprint 20 yards. Perform 5 reps with rest in between.
Wednesday
-
Jog 4 miles under 35 minutes
Friday
-
Repeat Monday’s routine
Week #5
Monday
July 4th-8th
- Fartlek training for 20 minutes (use a soccer field or track,
Sprint the straight-aways and jog on the curves or sides)
 30 minutes of ball work
Wednesday


Run 1 mile, record time. Rest. Run 1 mile again and try to
Beat your first mile time
Jog/Sprint/Jog over the width of soccer field 10 times
Jump Rope 15 minutes
Friday


10 full field sprints at full speed
10 half field sprints at full speed
10 18 yard sprints at full speed
Week #6
Monday
July 11th-15th
- Fartlek training, 8 times around soccer field or track
(Sprint the straight-aways and jog on the curves or sides)
 Jump Rope 15 minutes
Wednesday

25 minutes of ball work
Agility Drills
o Dribble around cones for about 20 yards, repeat 10 reps
o Zig Zag Drill over 15 yards. Drill to make at least 9 cuts, repeat 10 reps
o 10 sprints with the ball dribble at least 20 yards.
Friday
-
Repeat Monday’s routine
Week #7
Monday
July 18th-22th
- Sprint the width of the soccer field 16 times (jog 20 yards,
Sprint the rest.
 Sprint 10 yard, 20 times
 20 minutes of ball work
Wednesday


2 mile run under 12 minutes
15 minutes of ball work drills
15 minutes of sprint work (choose any type of sprints you want)
Friday

35 minutes of ball work
20 minutes of sprint work (choose any type of sprints you want)
Week #8
Mon-Friday
July 25th-29th
Pre-season training begins. Look at the calendar on the website: secta.us. You will need to have
a completed athletic packet turned in and cleared by the Athletic Office in order to tryout.