JV Boys Soccer 2018

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Zeeland West High School

Boys Junior Varsity West Soccer

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Camps & Clinics

Pre season training

Camps and Clinics
5.0 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.

Summer information 2019

Camps and Clinics
5.0 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.
https://zeelandwestathletics.com