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Home of the Dux!

Zeeland West High School

Home of the Dux!

Zeeland West High School

Team News.

Team News

2.0 years ago @ 11:38AM by Andy Hondorp

Summer opportunitiies

Hey all, summer information is under the camps and clinics tab.  This includes all open filed information, team camp info and registration, and tryout info.  Let me know if you have questions!

Thanks,

Coach Hondorp

Team News

2.0 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)

____________________________________

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