If your goal is to be successful with the fall soccer season, you must understand the importance of being physically fit.  The Warriors play one of the most demanding schedules in Cincinnati, and our conditioning level will be a factor in those contests.  There are many things you can do on your own to get ready for the season, but the workouts below
will prepare you! 

One additional note - players expecting to play varsity should not only make an effort to follow this regimen, but should make it a priority.  When we meet in July, we will begin with week 7.  Please prepare yourself! 

 
** Every workout should be preceded with  approx. 1/2 mile jog and stretching, holding stretches 15-20 seconds.  Workouts should also end with 1/2 mile jog and stretching.  Also, please note descriptions of items below.
 
WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
1
Week of June 9th		 Dynamic Warm-up/Stretch
4 x 40 m (Forward)
4 x 40 m (Backward)
6 x 20 m  Max
6 x 40 m Max
4 x 80 m Max		 *Dynamic Warm-up/
Stretch & Ab work
Alternate Abs and pushups (sets of 15)		 Dynamic Warm-up/Stretch
**Plyometrics
3 x 30 sec.  hops 
10 x 20 m starts
Jump rope 5 min.		 Dynamic Warmup/Stretch
5 Laps (1 1/4 mile)
Sprint straights
Jog turns		 Dynamic Warm-up/Stretch
Run 15 minutes
2
Week of June 16th		 Dynamic Warm-up/Stretch
3 Stinkers
(55 sec, 1 min. rest)
6 x 20 m  Max
6 x 40 m Max
4 x 80 m Max		 Dynamic Warm-up/
Stretch & AB work
Alternate Abs and pushups (sets of 15)		 Dynamic Warm-up/Stretch
**Plyometrics
3 x 30 sec. hops 
10 x 20 m starts
Jump rope 5 min.		 Dynamic Warm-up/Stretch
6 Laps (1 1/2 mile)
Sprint straights
Jog turns		 Dynamic Warm-up/Stretch
Run 20 minutes
3
Week of June 23rd		 Dynamic Warm-up/Stretch
4 Stinkers
(55 sec, 1 min. rest)
6 x 20 m  Max
6 x 40 m Max
4 x 80 m Max		 Dynamic Warm-up/
Stretch & AB work
Alternate Abs and pushups (sets of 15)		 Dynamic Warm-up/Stretch
**Plyometrics
3 x 30 sec.  hops 
10 x 20 m starts
Jump rope 5 min.		 Dynamic Warm-up/Stretch
12 x 120
30 sec, 45 sec. rest
 		 Dynamic Warm-up/Stretch
Run 20 minutes
4
Week of June 30th		 Dynamic Warm-up/Stretch
5 Stinkers
(55 sec, 1 min. rest)
8 x 20's
8 x 40's
8 x 60's		 Dynamic Warm-up/
Stretch & AB work
Alternate Abs and pushups (sets of 15)		 Dynamic Warm-up/Stretch
**Plyometrics
3 x 30 sec.  hops 
10 x 20 m starts
Jump rope 5 min.		 Dynamic Warm-up/Stretch
12 x 120
30 sec, 45 sec. rest
 		 Dynamic Warm-up/Stretch
Run 20 minutes
Jump rope 5 min.
5
Week of July 7th		 Dynamic Warm-up/Stretch
6 Stinkers
(55 sec, 1 min. rest)
8 x 20's
8 x 40's
8 x 60's		 Dynamic Warm-up/
Stretch & AB work
Alternate Abs and pushups (sets of 15)		 Dynamic Warm-up/Stretch
**Plyometrics
3 x 30 sec.  hops 
10 x 20 m starts
Jump rope 5 min.		 Dynamic Warm-up/Stretch
12 x 120
30 sec, 45 sec. rest
 		 Dynamic Warm-up/Stretch
Run 30 minutes
Jump rope 5 min.
6
Week of July 14th		 Dynamic Warm-up/Stretch
6 Stinkers
(55 sec, 1 min. rest)
8 x 20's
8 x 40's
8 x 60's		 Dynamic Warm-up/
Stretch & AB work
Alternate Abs and pushups (sets of 15)		 Dynamic Warm-up/Stretch
**Plyometrics
3 x 30 sec.  hops 
10 x 20 m starts
Jump rope 5 min.		 Dynamic Warm-up/Stretch
10 x 120
19 sec, 45 sec. rest
4 x 40 yd. Hills 		Dynamic Warm-up/Stretch
Run 30 minutes
Jump rope 5 min.

Please note that the percentages are a guideline for your level of effort.  Times will vary from player to player, but effort should remain consistent.  

*  Dynamic Warm-up - "Form running" - this includes High Knees, High Skips, Butt Kickers, Side Shuffles, Karaokes, Backwards Run, Duck Walks (walk on heels, toes raised).  Each should be done 2x @ 25 yds.

** Plyometrics - these include Side to Side Ball Hops, Forward/Back Ball Hops, Ball/Toe Touches, Vertical Power Jumps (go for height), Tuck Jumps (non-stop, explode off balls of feet), Bounding (single leg, legs together).  Perform each for 20 seconds, rest for 40 seconds.   

 


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