Patrick Henry Community College
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PHCC Patriots
Men’s Soccer
2012 Pre-Season Training
The attached 4 week training program will prepare you for the upcoming 2012 college soccer season. Remember the better shape you are in the less likely for you to incur serious injuries. The following program will also help with your technically abilities as well.
Remember “you play like you train.”
20 minute jog: Light jog to get warmed up, break a sweat.
15/30: Sprint for 15 seconds then walks back for 30 seconds. Then do again.
Manchester United 120’s: Made famous by the club it’s named for. Sprint the length of the soccer pitch, then very, light jog back. Wait 30 seconds, and then sprint again. Picture Wayne Rooney doing this getting ready for his season.
Ball Work: Juggling for 5 minutes, wall passing (left foot, right foot, one touch back and forth off the wall), wall passing (keep ball in the air off the wall, don’t let it touch the ground)
Up-Downs: Commonly called “burpees”
Crunches: Commonly called “sit-ups” strong abs increase a player’s speed and acceleration. A player’s DNA is the ultimate source of S and A but strong Abs can increase them by up to 8%.
Coach Scott Haywood
WEEK ONE
Day one: 20 minute Jog; 15/30 (2 sets of 4-6 runs each)
Day two: 15/30 (2 sets of 6 – 8 runs each)
Day three: 20 minute jog; 2 sets of 10 up-downs; Ball work
Day four: Manchester United 120’s (2 sets 4 – 6 runs each set); 100 crunches in less than 3 min
Day five: 15/30 ( 2 sets of 6 – 8 runs each); Ball work
WEEK TWO
Day one: 20 minute jog; 100 crunches in less than 2 ½ minutes
Day two: 15/30 ( 2 sets of 7 – 9 runs each); Ball work
Day three: 3 sets of up downs ( 15 up downs each set); Manchester United ( 1 set 5 runs)
Day four: 20 minute jog; Ball work; 150 crunches in less than 3 minutes
Day five: 15/30 (2 sets of 7 – 9 runs each) 10 minute jog
WEEK THREE
Day one: 20 minute jog; 150 crunches in less than 2 ½ minutes; Ball work
Day two: Manchester United 120’s ( 2 sets 4 – 6 runs each set)
Day three: 15/30 ( 3 sets of 4 – 6 runs each set); Up downs 1 set of 20
Day four: 20 minute jog; Ball work; 150 crunches in less than 2 ½ minutes
Day five: Manchester United 120’s ( 2 sets of 6 – 8 runs each with a soccer ball)
WEEK FOUR
Day one: 20 minute jog; 15 / 30 ( 3 sets of 4 – 6 runs each with a soccer ball)
Day two: Ball work; 150 crunches in less than 2 ½ minutes; 15/30 ( 1 set 5 – 7 runs with ball)
Day three: 20 minute jog; Manchester United 120’s ( 2 sets with a ball 4 – 6 runs each set)
Day four: 15/30 ( 3 sets with a ball 4 – 6 runs each set) 100 crunches
Day five: “Bask in the glory” of a job well done!! Your are ready for the next level of play