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Friday August 14, 2015 The Power House at Prior Lake --- High School Soccer Prep Workouts

Warmup
5' jog as a group
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15y
high knees
heel kicks
side shuffle
carioca
inchworm
toe touches
walking lunges
reverse lunges
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hip flexor stretch 20" per side
pigeon stretch 20" per side
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multidirectional speed development:
M-Run. Place cones at 20y intervals in the shape of an M. Dribble a soccer ball around the perimeter of the cones as fast as possible. Rest at the opposite end of the M. Repeat in the opposite direction. Do a total of 6. 3 from each side
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Box Run 10y, 3 from each side. As fast as possible. 50 quick taps as fast as possible after each box run. Then rest until fully recovered before completing the next set.
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conditioning:
Complete 5 squat jumps, sprint 6y and back complete 5 split jumps per leg, sprint 12y and back, complete 5 burpees, sprint to the 18y and back. Repeat x 4 with 2' rest between sets
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Strength: 5 Rounds as fast as possible: 15 Squats, 10 Hand Release Push-ups, 20 X-men.
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Cooldown
15y
toe walk
heel walk
outside of feet walk
inchworm
leg swings

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