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HOME > ATHLETE EDUCATION > Off-Season Training > Summer Training Day 1 |
Day 1 Motivation: "Embrace the journey, for every step forward is a step closer to greatness. Today marks the beginning of your summer soccer workout program, where dedication, perseverance, and passion will fuel your path to success. Let every drop of sweat, every sprint, and every drill be a testament to your commitment to becoming the best version of yourself. Remember, greatness is not achieved overnight, but with every effort you put in, you inch closer to your goals. So, lace up your boots, step onto the field, and let the journey begin. The road may be long, but the rewards are limitless. You've got this!" - Coach Thomas Goodman
Session 1 VideoSession 1:Warmup:Set up: 20 Yards - 6 conesDay 1 test:Burpee Test (For one minute do as many burpees as you can, these are full burpees full extension on the top and pushup at the bottom)Day 1 Fitness SessionRotation 1:1 min of Mountain Climbers Squat for 30 seconds, then hold for 15 seconds, then squat for 30 seconds Lunge for 30 seconds, then hold for 15 seconds, then lunge for 30 seconds. I Rise for 30 seconds, then hold for 15 seconds, then lunge for 30 seconds. Leg Raise to Sit up for 30 seconds, then hold for 15 seconds then leg raise to sit up for 30 seconds. Rotation 2: 1 min of Jumping Jacks Single leg hinge for 30 seconds hold 15 seconds, then switch 30 seconds leg hinge, hold that size for 15 seconds. Lunge for 30 seconds, then hold for 15 seconds, then lunge for 30 seconds. Leg Raise to Sit up for 30 seconds, then hold for 15 seconds then leg raise to sit up for 30 seconds. Calf raises for 30 seconds, then hold for 15 seconds, then calf raises for 30 seconds. Rotation 3: 1 min of Pushups Side squats for 1 minute. Flutter Kicks for 1 minute. Tuck crunch for 30 seconds then hold crunch for 15 seconds and crunch for 30 seconds. Plank row for 30 seconds and hold plank for 15 seconds and 30 seconds of plank row. Rotation 4: 5 mins of forward dribble and backward dribble 5 mins of side to side pull over. Cardio Rotation 5: Your Choice: 30min jog or 15min run or 20min bike or Swimming Day 1 Journal Assignment: After your workout, plan your week, the minimum daily time requirement is 1 hour, I would like it to be 2 hours a day, but I understand that can be hard in the summer, two hours is going to make you much better. Put your work out plan in the Journal, on Sundays you will be sending this to your coach. Plan your food for the week, do you have enough? Do you have a plan to cook, cook ahead, go raw, quick food or fast food. Plan your week’s food plan in the journal. Put in your journal what exercise did you struggle with and which was the easiest? Put your 1 min burpee test result. |
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