http://worldofsoccerforum.sportboard.net/feed/? Latest topics Tue, 20 May 2008 16:54:12 GMT 10 http://illiweb.com/fa/empty.gif http://worldofsoccerforum.sportboard.net/feed/? http://worldofsoccerforum.sportboard.net/off-season-workouts-f2/off-season-week-6-10-t19.htm Shaylett_03 WEEK 6 (July 16-July 22) DAY 1 • 5 mile jog • Agility Drills: 1. cone chute over 50 yd x 10 2. lateral jump over soccer ball ( 3 x30 seconds) 3. front / back jump over ball (3 x 20 seconds) • Plyometrics: 1. quick leaps ( 3 x 30 seconds) 2. cone hops covering distance 5 x 20 yd) DAY 2 • Hollow sprints: sprint 50 yd; jog 50 yd; walk 50 yd = 1 cycle (repeat x 10) • Full gassers - sprint across and back the width of soccer field (10 reps) - work” rest ratio 1:2 • Agility ... Off-Season Workouts Tue, 20 May 2008 16:54:12 GMT http://worldofsoccerforum.sportboard.net/off-season-workouts-f2/off-season-week-6-10-t19.htm#19 http://worldofsoccerforum.sportboard.net/off-season-workouts-f2/off-season-week-6-10-t19.htm http://worldofsoccerforum.sportboard.net/off-season-workouts-f2/off-season-week-1-5-t18.htm Shaylett_03 WEEK 1 (June 11-June17) DAY 1 • 3 mile jog • 10 x 100 yd • 5 x 50 yd DAY 2 • 3 mile jog • 4 x 400 yd run under 1.40minutes • 6 x 200 yd run under 40 seconds (1/2 lap of a Ό mile track = 200 yd) OPTIONAL • 5 mile run (record your time) WEEK 2 (June 18-June24) DAY 1 • Fartlek training on field; sprint long sides, jog short sides for 2 miles • Hill running; sprint to top of hill (40 - 50 yd sprint; walk down) Repeat 10 times, or 10x50 yd sprint jog back. • Agility ... Off-Season Workouts Tue, 20 May 2008 16:44:09 GMT http://worldofsoccerforum.sportboard.net/off-season-workouts-f2/off-season-week-1-5-t18.htm#18 http://worldofsoccerforum.sportboard.net/off-season-workouts-f2/off-season-week-1-5-t18.htm http://worldofsoccerforum.sportboard.net/pre-post-season-weight-lifting-f4/weight-lifting-program-everyday-t17.htm Shaylett_03 Choose 3 Exercises from List-ABS
Repetitions: x25, x20, x15, x10

Floor Crunches
Oblique Floor Crunches
Decline Crunches
Decline Oblique
Hanging Knee Raises
Reverse Crunches
Cable Crunches
Cable Oblique Crunches

It is imperative to do abs everyday with one day rest a week. The abs are the "Core" of the body and will help with breathing, cramping.]]> Pre/Post-season Weight Lifting Tue, 20 May 2008 16:36:09 GMT http://worldofsoccerforum.sportboard.net/pre-post-season-weight-lifting-f4/weight-lifting-program-everyday-t17.htm#17 http://worldofsoccerforum.sportboard.net/pre-post-season-weight-lifting-f4/weight-lifting-program-everyday-t17.htm http://worldofsoccerforum.sportboard.net/off-season-workouts-f2/everyday-workout-t16.htm Shaylett_03 Choose 3 Exercises from List-ABS
Repetitions: x25, x20, x15, x10

Floor Crunches
Oblique Floor Crunches
Decline Crunches
Decline Oblique
Hanging Knee Raises
Reverse Crunches
Cable Crunches
Cable Oblique Crunches]]> Off-Season Workouts Tue, 20 May 2008 16:34:57 GMT http://worldofsoccerforum.sportboard.net/off-season-workouts-f2/everyday-workout-t16.htm#16 http://worldofsoccerforum.sportboard.net/off-season-workouts-f2/everyday-workout-t16.htm http://worldofsoccerforum.sportboard.net/pre-post-season-weight-lifting-f4/weight-lifting-program-lower-body-t15.htm Shaylett_03 Lower Body Complete the 3 Exercises from List-QUADRICEPS Repetitions: x25, x20, x15, x10 Barbell Squats Leg Presses Leg Extensions Complete the 3 Exercises from List-HAMSTRINGS Repetitions: x25, x20, x15, x10 Dumbell Lunges Straight-Leg Deadlifts Lying Leg Curls Complete the 2 Exercises from List-CALVES Repetitions: x25, x20, x15, x10 Seated Calf Raises Standing Heel Raises Pre/Post-season Weight Lifting Tue, 20 May 2008 16:34:09 GMT http://worldofsoccerforum.sportboard.net/pre-post-season-weight-lifting-f4/weight-lifting-program-lower-body-t15.htm#15 http://worldofsoccerforum.sportboard.net/pre-post-season-weight-lifting-f4/weight-lifting-program-lower-body-t15.htm http://worldofsoccerforum.sportboard.net/pre-post-season-weight-lifting-f4/weight-lifting-program-upper-body-t14.htm Shaylett_03 Upper Body Choose 3 Exercises from List-CHEST Repetitions: x25, x20, x15, x10 Barbell Bench Press Barbell Incline Press Dumbell Bench Press Dumbell Incline Press Dumbell Flyes Cable Crossovers Choose 3 Exercises from List-BACK Repetitions: x25, x20, x15, x10 Pull-Ups Wide-Grip Lat Pulldown One-Arm Dumbell Rows Back Extensions Straight-Arm Pulldowns Choose 3 Exercises from List-SHOULDERS Repetitions: x25, x20, x15, ... Pre/Post-season Weight Lifting Tue, 20 May 2008 16:30:53 GMT http://worldofsoccerforum.sportboard.net/pre-post-season-weight-lifting-f4/weight-lifting-program-upper-body-t14.htm#14 http://worldofsoccerforum.sportboard.net/pre-post-season-weight-lifting-f4/weight-lifting-program-upper-body-t14.htm http://worldofsoccerforum.sportboard.net/pre-post-season-weight-lifting-f4/weight-lifting-program-instructions-t13.htm Shaylett_03 All exercises should be performed at 30-40% maximum weight. Complete 4 sets of each in a circuit format with 30 seconds rest between exercises. Increase weight by 10% after 3 weeks and maintain the same number of repetitions. Day 1 and 5: upper body. Day 3: lower body. By slowly increasing the weight you will be training your body for endurance rather than bold strength. As a soccer player you do not need to bench press 400lbs and squat 600lbs. It is important to have strong ... Pre/Post-season Weight Lifting Tue, 20 May 2008 16:26:47 GMT http://worldofsoccerforum.sportboard.net/pre-post-season-weight-lifting-f4/weight-lifting-program-instructions-t13.htm#13 http://worldofsoccerforum.sportboard.net/pre-post-season-weight-lifting-f4/weight-lifting-program-instructions-t13.htm