Home of the Dux!
Zeeland West High School
Boys Junior Varsity West Soccer
Camps and Clinics.
4.0 years ago
OFF SEASON TRAINING 2019 BOYS SOCCER
Weeks 1 – 2 (June 10 – June 23)
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
- Walk 5 min. light warm-up, 20-30 min. at a good, steady pace
1000 Touches
Wednesday, Saturday and Sunday
1000 Touches
Rest
**Body weight training (Monday, Wednesday, Friday)
- 50 push-ups, 25 tricep dips, 5-30sec. planks, 5 sets of 10 dips, 25 squat jumps, 50 jumping jacks, 50 lunges (alternate legs)
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Weeks 3 – 4 (June 24 – July 7)
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
- Walk 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)
- 100 push-ups, 50 tricep dips, 50 squats, 100 lunges, 10-30 sec. wall sits (keep back straight, head up and knees at 90 degrees), 20 squat jumps
- 100 Crunches, Back Extensions (body weight only) 3 sets of 15 (3 x 15), 5-60sec. planks, 5-30 sec. side planks (5 each side)
Weeks 5 – 8 (July 8 – August 4)
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
- Walk 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)
200 push-ups, 100 tricep dips, 10 x 10 squat jumps, 200 lunges, 10-60 sec. wall sits
- Pick 4
- 5 minutes of plank
- 2 minutes of side plank (each side)
- 100 squats
- Calf raises (5 minutes worth)
- 200 lunges
- 5 minutes of 2-foot hops
- 5 minutes of leg raises
- 5 minutes of mountain climbers
- 5 minutes of scissor kicks
August 5 and 6 just get touches on the ball 20-30 minutes each day. Tryouts begin August 7.
4.0 years ago
Zeeland West Boys Soccer
Summer Opportunities 2019
*Open Field Nights 2x a week
Open Fields are every Monday and Thursday from 6-8 at ZHS soccer field. It will begin Monday June 10th and run through July 18th. Open field is an opportunity to work on skills and play during the summer. It is free to participate. Mandatory dead week will be from July 1st – July 5th. No organized activity will take place during that week.
*Team Camp (ZWHS Coaching Staff)
The 2nd opportunity of the summer is the ZWHS soccer team camp. Coaching Staff will be running a team camp emphasizing individual skill development, conditioning and offensive and defensive team tactics.
When: July 15-19
Time: 6:00-9:00pm
Where: @ ZWHS (Varsity Soccer Field)
Cost: $75
*Summer Workout Program
This workout is designed by the Coaching to staff to get players in shape heading into the season. This workout will be available on line and in the athletic office by Memorial Day weekend. This workout is a week by week tutorial of how to get ready for the season. It is a great workout to do with a friend or sibling!
**All participants must have a physical on file in the ZW Athletic Office and/or the Creekside Office for incoming 9th graders. In addition, if you are enrolled at ZPS, you must be registered in FinalForms. https://zeeland-mi.finalforms.com
**For all athletics information, please visit www.zeelandwestathletics.com
Private Goal Keeping Camps/Opportunities
Camp Shutout West Michigan
June 23-28 @ Grand Valley State University in Allendale
For registration and cost information, click here or type in:
clarkkeepertraining.com/training-and-camps/camp-shutout-west-michigan/
Other Non-Soccer Specific ZWHS Sponsored Opportunities for Athletes:
Excel-R-ation Sports Training
Information on this intensive training program is available under the Excel tab on www.zeelandwestathletics.com or email Coach Vande Guchte at nvandegu@zps.org.
Zeeland West Weight Room Summer Hours
MWF (8am-12noon; 5:00 – 7:30pm)
Cost: Free
See page 2 for:
Athlete Contact Information/Registration Form
Athlete Contact Information & Registration Form:
Athlete Name: ____________________________________________
Address: _________________________________________________
City: _______________________________ Zip: ________________
D.O.B.: ___________________________
Student Email: ____________________________________________
Parent Email: _____________________________________________
Athlete phone:__________________________
Parent phone:___________________________
Grade entering (fall of 2019): 9 10 11 12
Costs: Team Camp _______$75
Dri-Fit T-Shirt _______$15
SIZE (adult): S M L XL
TOTAL ENCLOSED: ____________
Please make checks payable to:
“Zeeland West Boys Soccer”
Please send completed/signed form and check/money to:
Andy Hondorp
West Soccer Varsity Coach
4209 34th St.
Dorr, MI 49323
Phone: (616) 283-5170
ahondo13@hotmail.com
Questions? Feel free to contact me at any time.
