2009-01-24T12:25:00.000-08:00

WWCC MUSTANGS
WOMEN’S SOCCER

WWCC Women’s Soccer Off-Season Workout Program

We need to try to keep up to speed in fitness and in soccer training during the off-season so that we can come into the fall season ready to go. We will have 2 weeks of practice before our first game and the less time that we can spend on fitness and more on tactics during our first two weeks of practice.

The following routine is very balanced in keeping you in shape and maintaining and enhancing your soccer skills. The exact days that you do the activities are not important, what is important is that you complete each of these activities every week. What you will need is a place to run; be it a track or around the neighborhood, a field or gym with a goal and some cones or something similar to help set up dribbling drills. If you are already working out and or lifting weights continue to do so and just add on these activities. We will be lifting, as a team, until March so this will help you maintain until fall. It is also a 9 week schedule, so rotate and start again every 9 weeks.

Monday-Running Day (Jogging and Sprinting)

For weeks 1-3
Jog- 3 miles try to beat previous week’s time by 5-10 seconds
Sprint- 12 sprints (45-50 yards) with 15 second rest in between each.

For weeks 4-6
Jog-4 miles try to beat previous week’s time by 5-10 seconds.
Sprint- 15 sprints (45-50 yards) with 12 second rest in between

For weeks 7-9
Jog- 5 miles try to beat previous week’s time by 5-10 seconds
Sprint- 20 sprints (45-50 yards) with 10 seconds rest in between each

e-mail your times to Coach Smith at the end of each three week period bwsmith@wwcc.wy.edu

Tuesday-Shooting Day

For weeks 1-3
Take 65 shots on goal
10 from PK (12 yds), 20 from top of the box, vary left/right/middle (18 yds),
20 from 25-30 yards out, 20 volley finishes (headers/one-timers) vary location.

For weeks 4-6
Take 75 shots on goal
10 from PO (12 yds), 25 from top of the box, vary left/right/middle (18 yds),
25 from 25-30 yards out, 30 volley finishes (headers/one-timers) vary location.

For weeks 7-9
Take 85 shots on goal
10 from PK (12 yds), 30 from the top of the box, vary left/right/middle (18 yds),
30 frp, 25-30 yards out, 40 volley finishes (headers/one-timers) vary location.

Wednesday- Abs and Upper Body Day

For weeks 1-3
Complete 50 sit-ups and 50 crunches
Complete 35 push-ups

For weeks 4-6
Complete 75 sit-ups and 75 crunches
Complete 50 push-ups

For weeks 7-9
Complete 100 sit-ups and 100 crunches
Complete 65 push-ups

Thursday-Dribble and Touches Day

For weeks 1-3
Set up a cone obstacle course about 20-30 yards long and complete it 6 times
(The course should make you cut with the ball {left and right}, turn with the ball and spin
with the ball). This should be done at full speed.
Also on that day you need to juggle and perform “tricks” with the ball for 5 minutes.

For weeks 4-6
Set up a cone obstacle course about 20-30 yards long and complete it 8 times. See above instructions.
Also on that day you need to juggle and perform “tricks” with the ball for 7 minutes.

For weeks 7-9
Set up a cone obstacle course about 20-30 yards long and complete it 10 times. See above instructions.
Also on that day you need to juggle and perform “tricks” with the ball for 10 minutes.

Friday- Scrimmage Day

For weeks 1-9
Find a group of friends/teammates and scrimmage once a week, even if it is only half field, or indoor. Playing regularly on a semi-competitive basis will help you stay sharp.

Offseason training