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Home of the Dux!

Zeeland West High School

Home of the Dux!

Zeeland West High School

Team News.

Team News

3.0 years ago @ 10:30AM

Off Season Training 2021

Weeks 1 – 2  (May 31 – June 13)

Monday and Thursday

Warm-up and flexibility

Speed improvement

  • 50yd build-ups (75%) x 10-15 reps (focus on form – i.e. arm carry, knee lift, and body lean)

Conditioning

  • 20 – 30 min. easy run

1000 Touches on the ball

 

Tuesday and Friday

Warm-up and flexibility

Speed improvement

  • 50yd build-ups (75%) x 10-15 reps (focus on form – i.e. arm carry, knee lift, and body lean)

Conditioning

  • ride bike 5 min. light warm-up, 20-30 min. at a good, steady pace

1000 Touches

 

Wednesday, Saturday and Sunday

1000 Touches

Rest

 

**Weight training (Monday, Wednesday, Friday)

  • Core lifts in BFS program (Squat, Bench Press, Power Clean)

____________________________________

Weeks 3 – 4  (June 14 – June 27)

Monday and Thursday

Warm-up and flexibility

Speed improvement

  • 75yd build-ups (75%) x 10-15 reps (focus on form – i.e. arm carry, knee lift, and body lean)

Conditioning

  • 20 – 30 min. easy run

1000 Touches on the ball

 

Tuesday and Friday

Warm-up and flexibility

Speed improvement

  • 75yd build-ups (75%) x 10-15 reps (focus on form -i.e. arm carry, knee lift, and body lean)

Conditioning

  • ride bike 5 min. light warm-up, 20-30 min. at a good, steady pace

1000 Touches

 

Wednesday, Saturday and Sunday

1000 Touches

Rest

 

**Weight training (Monday, Wednesday, Friday)

  • Core lifts in BFS program (Squat, Bench Press, Power Clean)
  • 100 Crunches, Back Extensions (body weight only) 3 sets of 15 (3 x 15)

 

 

 

 

 

 

 

Weeks 5 – 8  (June 28 – July 25)

Monday and Thursday

Warm-up and flexibility

Agility

  • Four corners drill (5 yds)                                                                                            2 sets of 30 seconds
  • Forward and backward run (10 yds)                                                                            2 sets of 30 seconds  
  • Lateral shuffle (15 yds)                                                                                              2 sets of 30 seconds

Conditioning

  • Build-up stride 10 x 80yds with 21-sec rest between intervals
  • 2-minute rest
  • Build-up stride 10 x 40 yds with 9-sec rest between intervals
  • 2-minute rest
  • Build-up stride 10 x 20 yds with 6-sec rest between intervals

1000 Touches

 

Tuesday and Friday

Warm-up and flexibility

Plyometrics

  • Two foot jumps - side to side (6 inches)                                                      2 sets of 30 sec – 1 min.
  • Two foot jumps – front to back (6 inches)                                                    2 sets of 30 sec – 1 min.
  • Max vertical jumps (10) then 50 yd stride (75%)                                          4 sets
  • Standing long jump (10 consecutive) then 20 yd stride                                  4 sets
Conditioning
  • ride bike 5 min. light warm-up, 20-30 min. at a good, steady pace

1000 Touches

 

Wednesday

Warm-up and flexibility

                Conditioning

  • 25-35 minute easy run
1000 Touches

 

Saturday and Sunday

1000 Touches

Rest

 

**Weight training (Monday, Wednesday, Friday)

  • Core lifts in BFS program (Squat, Bench Press, Power Clean)
  • 100 Crunches, Back Extensions (10-25 lbs) 4 x 10
  • Pick 4 Auxiliary Lifts (1-2 sets to positive failure)
    • Leg Press
    • Leg Extension
    • Leg Curl
    • Calf Raises
    • Military Press
    • Lat Pull Down
    • Seated Row
    • Barbell Curl
    • Lying Triceps Extension

 

Week 9 (July 26 – August 1)

Monday and Thursday

Warm-up and flexibility

Agility

  • Four Corners drill (10 yds)                                                                                         4 sets of 30 seconds
    • Note: on Thur. switch Four Corners to Figure 8’s)                        4 sets of 30 seconds
  • Forward and backward run (10 yds)                                                                            4 sets of 30 seconds
  • Lateral shuffle (15 yds)                                                                                              4 sets of 30 seconds

Conditioning

  • Stride 6 x 100yds with 27-sec rest between intervals
  • 2-minute rest
  • Stride 6 x 60 yds with 15-sec rest between intervals
  • 2-minute rest
  • Sprint 6 x 40 yds with 45-sec rest between intervals
  • 4-minute rest
  • sprint 6 x 20 yds with 22-sec rest between intervals

1000 Touches

 

Tuesday

Warm-up and flexibility

Plyometrics

  • One-legged - side to side (6 inches)                                                                             4 sets of 30 sec – 1 min.
  • Max vertical jump (10) then 25 yd stride (85-90%)                                       4 sets
  • Standing long jump (10 consecutive) then 25 yd stride (85-90%)   4 sets

1000 Touches

 

Wednesday

Warm-up and flexibility

                Conditioning

  • 30-40 minute easy run

 

Friday

Warm-up and flexibility

Plyometrics

  • Angle hop (25 yds) then 25 yd stride (85-90%)                                            4 sets
  • Max vertical jump (10) then 50 yd stride (85-90%)                                       4 sets
  • Standing long jump (10 consecutive) then 25 yd stride (85-90%)   4 sets

1000 Touches

 

Saturday and Sunday

Warm-up and flexibility

Conditioning

  • 30-minute easy run (Saturday); **Optional 30-minute aerobic activity (Sunday – no running!)

 

**Weight training (Monday, Wednesday, Friday)

  • Core lifts in BFS program (Squat, Bench Press, Power Clean)
  • 100 Crunches, Back Extensions (25-35 lbs) 4 x 5
  • Pick 4 Auxiliary Lifts (1-2 sets to positive failure)
    • Leg Press
    • Leg Extension
    • Leg Curl
    • Calf Raises
    • Military Press
    • Lat Pull Down
    • Seated Row
    • Barbell Curl
    • Lying Triceps Extension

 

Week 10-10.5 (August 2 - 10)

**Team Conditioning – Meet @ West Soccer Field 8:00-9:00am**

Monday

Warm-up and flexibility

Agility

  • Four Corners drill (10 yds)                                                                                         4 sets of 30 seconds
  • Forward and backward run (10 yds)                                                                            4 sets of 30 seconds
  • Lateral shuffle (15 yds)                                                                                              4 sets of 30 seconds

Conditioning

  • Stride 6 x 100yds with 27-sec rest between intervals
  • 2-minute rest
  • Stride 6 x 60 yds with 15-sec rest between intervals
  • 2-minute rest
  • Sprint 6 x 40 yds with 45-sec rest between intervals
  • 4-minute rest
  • sprint 6 x 20 yds with 22-sec rest between intervals

1000 Touches

            Beep Test #1

 

Tuesday

Warm-up and flexibility

Plyometrics

  • One-legged - side to side (6 inches)                                                             4 sets of 30 sec – 1 min.
  • Max vertical jump (10) then 25 yd stride (85-90%)                                       4 sets
  • Standing long jump (10 consecutive) then 25 yd stride (85-90%)                   4 sets

1000 Touches

 

Wednesday

Warm-up and flexibility

                Conditioning

  • 30-40 minute easy run

 

Thursday

Warm-up and flexibility

Agility

  • Four Corners drill (10 yds)                                                                                         4 sets of 30 seconds
  • Figure 8 run (10 yds)                                                                                                 4 sets of 30 seconds
  • Lateral shuffle (15 yds)                                                                                              4 sets of 30 seconds

Conditioning

  • Stride 6 x 100yds with 27-sec rest between intervals
  • 2-minute rest
  • Stride 6 x 60 yds with 15-sec rest between intervals
  • 2-minute rest
  • Sprint 6 x 40 yds with 45-sec rest between intervals
  • 4-minute rest
  • sprint 6 x 20 yds with 22-sec rest between intervals

1000 Touches

            Beep Test #2

 

Friday

Warm-up and flexibility

Plyometrics

  • Angle hop (25 yds) then 25 yd stride (85-90%)                                            4 sets
  • Max vertical jump (10) then 50 yd stride (85-90%)                                       4 sets
  • Standing long jump (10 consecutive) then 25 yd stride (85-90%)                   4 sets

1000 Touches

 

Saturday and Sunday

Warm-up and flexibility

Conditioning

  • 30-minute easy run (Saturday); **Optional 30-minute aerobic activity (Sunday – no running!)


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