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Zeeland West High School
Boys Junior Varsity West Soccer
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)
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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!)
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