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Zeeland West High School
Boys Varsity West Soccer
Team News.
Team News
3.0 years ago @ 11:38AM by Andy Hondorp
Summer opportunities
Hey all, summer information is under the camps and clinics tab. This includes all open field information, team camp info and registration, and tryout info. Let me know if you have questions!
Thanks,
Coach Hondorp
Team News
3.0 years ago @ 10:30AM by Andy Hondorp
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)
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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!)
https://zeelandwestathletics.com