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Summer Training

Circuit exercises:

  • 10 laps (sprint length 120y, jog width 70y)
  • Repeat for 6-9 mins (Jog 45secs – 80% stride 30secs – sprint 15secs)
  • 10 laps (sprint 60y, jog 60y)
  • Make a box 40 x 40y – 8-10 mins (Sprint across, jog down or up)

Endurance exercises:

  • 1 mile run under 6:30, 5 minute break, next mile under 6:30
  • 2 mile run under 13:30
  • 3 mile run under 19:00
  • 800m runs (under 3 mins, repeat 3-4x)

Speed exercises:

  • 10-15x acceleration run to half field (60 yards) – rest 30sec between each
  • Sprint all – 6 yard and back, 18 yard and back, half-field and back, full field and back
  • 20x acceleration run to 18 yard line – rest 15 sec between each
  • Full field sprint – rest 45 sec between each

As you advance you can do multiple sets of these exercises. Make sure to alternate and NOT repeat the same activity every day. I encourage all athletes get on the soccer ball as much as possible and look to play as much as possible over Summer.