Summer Soccer Training Packet - Day 55

Saturday:

Warmup

You can do your own warmup session or the one below:

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

You can do your own stretch or you can do the one below

Test 2 - 5min plank

This is a pass or fail test, do a plank for 5mins, if you can complete the whole 5 mins you pass, if you dont you fail.

Test 3 - 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 8mins and see how many sets you can get in 8mins

Test 4 - Basic Waldorf Runs

Waldorf runs are 1min of jogging, 30 seconds of running, 15 seconds of sprinting and 5 seconds of walking.Watch the Video and follow along

Journal Entry #55: Find and put in your Journal the nutritional values of the food and drink you ate yesterday, and add your actual calories burned from yesterday and post your actual Caloric Surplus, Caloric Maintenance or Caloric Deficit.