Women's Soccer Work-Out

PHCC Patriots

WOMEN’S SOCCER

2012 Pre-Season Training

            The attached the training program will prepare you for the upcoming 2012 college soccer season.  Remember, the better physical shape you are in, the more proficient you will play and the less likely you will be to get injured.  The following physical training program will also begin to help improve your technical abilities.

            Remember, “You are the Foundation of Patrick Henry Women’s Soccer.”

TERMINOLOGY

Set – number of times to perform exercise

Reps – numbers of times to perform each exercise in one set

Jog – light run (around 50%) used as a warm-up, perform for specified time.

Run – full run (between 80-90%), perform for specified time or distance

Sprint  - full sprint (100%), perform for specified time or distance

Manchesters – sprint 120 yards, jog back to start point in 45 seconds and repeat at the end of the 45 seconds

Plank – hold yourself in a raised push-up position (arms extended, on toes, head up, and back straight), perform for specified time

Pike Crunches – lay on back, raise legs straight in the air 90 degrees at hips, place arms above head, reach to touch your toes; perform for specified reps and sets in time allotted

Body Squats – stand with your feet shoulder width apart, interlock your hands behind your head, squat keeping your back straight and vertical until your knees reach 90 degrees, return to a standing position; perform for specified reps and sets in time allotted.

Jump Squats – stand with your feet shoulder width apart, interlock your hands behind your head, squat keeping your back straight and vertical until your knees reach 90 degrees, jump into the air as high as you can; perform for specified reps and sets in time allotted.

 

WEEK 1

(Mon., Wed., Fri.)

10 min. Jog

10 min. Stretching

15 min. Run

Push-ups (3 sets, 15 reps per set, 2 min. break between sets)

Pike Crunches (4 sets, 30 reps per set, 2 min. break between sets)

Body Squats (3 sets, 25 reps per set, 2 min. break between sets)

Planks (3 sets, 5 reps per set )(30 sec. / rep, 15 sec. rest between reps, 1 min. btwn each set)

Sit-ups (4 sets, 25 reps per set, 1 min. break between sets)

Jump Squats (4 sets, 12 reps per set, 2 min. break between sets)

10 min. Stretching

(Tues., Thurs., Sat.)

5 min. Jog

10 min. Stretching

2 mile Run (Record your time)

5 min. Stretching / Rest

Manchesters  (2 sets, 8 reps per set, 3 min. stretching / rest between sets)

5 min. Jog (Cool-down)

10 min. Stretching

***Congratulations on the completion of Week 1.  Remember, the better you train, the better you will perform.  YOU are the FOUNDATION of PHCC Women’s Soccer!!!!

 

WEEK 2

(Mon., Wed., Fri.)

10 min. Jog

10 min. Stretching

20 min. Run

Push-ups (3 sets, 20 reps per set, 2 min. break between sets)

Pike Crunches (3 sets, 40 reps per set, 1 min. break between sets)

Body Squats (4 sets, 30 reps per set, 1 min. break between sets)

Planks (3 sets, 5 reps per set)(45 sec. / rep, 20 sec. rest between reps, 1 min. btwn each set)

Sit-ups (4 sets, 30 reps per set, 1 min. break between sets)

Jump Squats (4 sets, 15 reps per set, 2 min. break between sets)

10 min. Stretching

(Tues., Thurs., Sat.)

5 min. Jog

10 min. Stretching

2 mile Run (Record your time)

5 min. Stretching / Rest

Manchesters  (2 sets, 10 reps per set, 3 min. stretching / rest between sets)

5 min. Jog (Cool-down)

10 min. Stretching

 

***Congratulations on the completion of Week 2.  Are you ready to work-out with a ball yet?...Keep working hard and remember,  YOU are the FOUNDATION of PHCC Women’s Soccer!!!!

WEEK 3

(Mon., Wed., Fri.)

10 min. Jog

10 min. Stretching

25 min. Run

Push-ups (4 sets, 20 reps per set, 2 min. break between sets)

Pike Crunches (4 sets, 40 reps per set, 1 min. break between sets)

Body Squats (5 sets, 30 reps per set, 1 min. break between sets)

Planks (3 sets, 10 reps per set)(45 sec. / rep, 20 sec. rest between reps, 1 min. btwn each set)

Sit-ups (4 sets, 40 reps per set, 2 min. break between sets)

Jump Squats (4 sets, 20 reps per set, 2 min. break between sets)

10 min. Stretching

(Tues., Thurs., Sat.)

5 min. Jog

10 min. Stretching

3 mile Run (Record your time)

5 min. Stretching / Rest

Manchesters  (2 sets, 10 reps per set, 3 min. stretching / rest between sets)

5 min. Jog (Cool-down)

10 min. Stretching

 

***Congratulations on the completion of Week 3.  Do you think you can play at 100% for 90 minutes?, that is what you will be expected to do.  YOU are the FOUNDATION of PHCC Women’s Soccer!!!!

WEEK 4

(Mon., Wed., Fri.)

10 min. Jog

10 min. Stretching

Ball Handling –  3 Sets (3 min. Juggling; Dribbling – 1 min. each, inside/outside right foot, inside/outside left foot, inside only alternating right /left foot every touch, outside only alternating right/left foot); repeat without break

Push-ups on the ball (3 sets, 25 reps per set, 1 min. break between sets)

Pike Crunches (3 sets, 50 reps per set, 1 min. break between sets)

Body Squats (3 sets, 40 reps per set, 2 min. break between sets)

Planks on the ball (3 sets, 15 reps per set)(30 sec. / rep, 15 sec. rest between reps, 1 min. btwn each set)

Sit-ups (3 sets, 50 reps per set, 1 min. break between sets)

Jump Squats (3 sets, 30 reps per set, 2 min. break between sets)

10 min. Stretching

(Tues., Thurs., Sat.)

5 min. Jog

5 min. Stretching

30 min. Run

5 min. Stretching / Rest

Manchesters w/ a ball  (2 sets, 10 reps per set, 3 min. stretching / rest between sets)

5 min. Jog (Cool-down), 10 min. Stretching

**Congratulations on the completion of Week 4.  You should see and feel the results of the work-out.  YOU are the FOUNDATION of PHCC Women’s Soccer!!!!

 

WEEK 5

(Mon., Wed., Fri.)

10 min. Jog

15 min. Run

Ball Handling –  4 Sets (3 min. Juggling; Dribbling – 1 min. each, inside/outside right foot, inside/outside left foot, inside only alternating right /left foot every touch, outside only alternating right/left foot); repeat without break

Push-ups on the ball (3 sets, 25 reps per set, 1 min. break between sets)

Pike Crunches (3 sets, 60 reps per set, 1 min. break between sets)

Body Squats (3 sets, 50 reps per set, 2 min. break between sets)

Planks on the ball (3 sets, 15 reps per set)(45 sec. / rep, 15 sec. rest between reps, 1 min. btwn each set)

Sit-ups (4 sets, 50 reps per set, 1 min. break between sets)

Jump Squats (3 sets, 30 reps per set, 2 min. break between sets)

10 min. Stretching

(Tues., Thurs., Sat.)

5 min. Jog

5 min. Stretching

2 mile Run (Record Time), 2min. Break, 1 mile Run (Record Time)

3 min. Stretching / Rest

Manchesters w/ a ball  (1 set, 15 reps )

5 min. Jog (Cool-down), 10 min. Stretching

**Congratulations on the completion of Week 5.  You can NEVER be OUTWORKED!!  YOU are the FOUNDATION of PHCC Women’s Soccer!!!!

 

WEEK 6

(Mon., Wed., Fri.)

10 min. Jog

20 min. Run

Ball Handling –  4 Sets (3 min. Juggling; Dribbling – 1 min. each, inside/outside right foot, inside/outside left foot, inside only alternating right /left foot every touch, outside only alternating right/left foot); repeat without break

Push-ups on the ball (4 sets, 25 reps per set, 2 min. break between sets)

Pike Crunches (4 sets, 60 reps per set, 1 min. break between sets)

Body Squats (4 sets, 50 reps per set, 2 min. break between sets)

Planks on the ball (4 sets, 15 reps per set)(45 sec. / rep, 15 sec. rest between reps, 2 min. btwn each set)

Sit-ups (4 sets, 50 reps per set, 1 min. break between sets)

Jump Squats (4 sets, 30 reps per set, 2 min. break between sets)

10 min. Stretching

(Tues., Thurs., Sat.)

5 min. Jog

5 min. Stretching

3 mile Run (Record Time), 2min. Break, 1 mile Run (Record Time)

3 min. Stretching / Rest

Manchesters w/ a ball  (2 set, 15 reps )

5 min. Jog (Cool-down), 10 min. Stretching

**Congratulations on the completion of Week 6.  This is college, prepare yourself to step it up a notch.  YOU are the FOUNDATION of PHCC Women’s Soccer!!!!

WEEK 7

(Mon., Wed., Fri.)

10 min. Jog

10 min. Run, 3 min. Walking, 10 min. Run

Ball Handling –  4 Sets (3 min. Juggling; Dribbling – 1 min. each, inside/outside right foot, inside/outside left foot, inside only alternating right /left foot every touch, outside only alternating right/left foot); repeat without break

Push-ups on the ball (4 sets, 30 reps per set, 2 min. break between sets)

Pike Crunches (3 sets, 75 reps per set, 1 min. break between sets)

Body Squats (4 sets, 50 reps per set, 2 min. break between sets)

Planks on the ball (4 sets, 15 reps per set)(45 sec. / rep, 15 sec. rest between reps, 2 min. btwn each set)

Sit-ups (3 sets, 75 reps per set, 1 min. break between sets)

Jump Squats (4 sets, 40 reps per set, 2 min. break between sets)

10 min. Stretching

(Tues., Thurs., Sat.)

5 min. Jog

5 min. Stretching

2 mile Run (Record Time), 2min. Break, 2 mile Run (Record Time)

3 min. Stretching / Rest

Manchesters (1 set, 15 reps; 1 set, 10 reps; 1 set, 5 reps)(5 min. break between each set)

5 min. Jog (Cool-down), 10 min. Stretching

**Congratulations on the completion of Week 7.  This is your time, BELIEVE in yourself.  YOU are the FOUNDATION of PHCC Women’s Soccer!!!!

 

WEEK 8

(Mon., Wed., Fri.)

10 min. Jog

15 min. Run, 5 min. Walking, 15 min. Run

Ball Handling –  4 Sets (3 min. Juggling; Dribbling – 1 min. each, inside/outside right foot, inside/outside left foot, inside only alternating right /left foot every touch, outside only alternating right/left foot); repeat without break

Push-ups on the ball (4 sets, 30 reps per set, 2 min. break between sets)

Pike Crunches (3 sets, 100 reps per set, 2 min. break between sets)

Body Squats (4 sets, 50 reps per set, 2 min. break between sets)

Planks on the ball (5 sets, 15 reps per set)(45 sec. / rep, 15 sec. rest between reps, 1 min. btwn each set)

Sit-ups (3 sets, 100 reps per set, 2 min. break between sets)

Jump Squats (4 sets, 40 reps per set, 2 min. break between sets)

10 min. Stretching

(Tues., Thurs., Sat.)

5 min. Jog

5 min. Stretching

1 mile Run (Record Time), 1 min. Break, 1 mile Run (Record Time), 1 min. Break, 1 mile Run (Record Time)

3 min. Stretching / Rest

Manchesters (1 set, 15 reps; 1 set, 12 reps; 1 set, 7 reps)(3 min. break between each set)

5 min. Jog (Cool-down), 10 min. Stretching

**Congratulations on the completion of Week 8; You are ready for the next level. Restart the program from Week 4, keep working, never settle for what can always be bettered.  YOU are the FOUNDATION of PHCC Women’s Soccer!!!!