Summer Soccer Training Packet - Day 34

Warm up:

Do your custom warm up you created

Test 1 - Beep Test

Put cones 20m apart (about 26 steps). The Multi-Stage Fitness Test (MSFT) is a running test used to estimate an athlete's aerobic capacity (VO2 max). The test requires participants to run 20 meters back and forth across a marked track keeping time with beeps. Every minute or so, the next level commences: the time between beeps gets shorter; participants must run faster. If a participant fails to reach the relevant marker in time, they are cautioned. A second caution ends the test for that runner. The number of shuttles completed successfully is recorded as the score of that runner. The score is recorded in Level. Shuttles format (e.g. 9.5).

Stretch

After the beep test make sure you stretch, the video below is a great 5min stretch

Test 2 - Burpee Test

You will do burpees for 2mins and write down the total amount you can do.

Stretch

Do a quick stretch

Test 3 - 4min plank

This is a pass or fail test, do a plank for 4mins, if you can complete the whole 4 mins you pass, if you dont you fail.

Test 4 - 4BF

Put 4 cones out starting cone, one 10 meters away the third 10 more meters out and fourth 10 more meters. (10m is like 13 steps)

You are going to sprint to the first cone, and backpeddle to the starting cone, then sprint to the third cone and backpedel to the start, now sprint to the 4th cone and backpedel to the start. That is one 1 4BF, you will set a timer for 5mins and see how many sets you can get in 5mins

Test 5 - 4SS

Using the same setup as test 4 you will now be going side to side touching the cones

You are going to side shuffle to the first cone, and side shuffle to the starting cone, then side shuffle to the third cone and side shuffle to the start, now side shuffle to the 4th cone and side shuffle to the start. That is one 1 4SS, you will set a timer for 5mins and see how many sets you can get in 5mins

Journal Entry #34:

Put your food and drink intake from yesterday