0 Comments

Prior Lake HS Soccer Workout -- Tuesday July 14, 2015






Warmup
400m jog
15y each
high knees
butt kicks
lateral shuffle both sides
carioca
bear crawl with hips low x 2
crab walk with hips high x 2
sprint x 4
--
stretch hip flexors x 30" each side
pigeon stretch x 30" each
--
speed development:
lean, fall, sprint: 3 x 20y
40y sprint x 5
***50 juggles or 200 quick taps between each 40y sprint
--
strength:
10 forward lunges per leg
30" straight arm plank (extra credit +5-10 strict pushups)
10 reverse lunges per leg
30" straightarm plank (extra credit + 5-10 strict pushups)
10 lateral lunges per leg
30" straight arm plank (extra credit + 5-10 strict pushups)
40y walking lunges
10 toe touches per leg
---
conditioning:
20y burpee broad jump (10y out and back)
***partner does butterfly situps until partner gets back. both athletes continue to work until team accumulates 150 sit-ups. if you are training alone complete 4 rounds of 20y burpee broad jump + 20 butterfly sit-ups as fast as possible.
---
cooldown:
400m jog
10y/each
knee hug
leg cradle
lizard lunge
sumo squat to stand
hamstring stretch
calf stretch

Comments

0 Comments