Summer
Conditioning Program
Technical Speed, Pure Speed and Endurance (1 hour 2 days per
week)
1. Dribble in a figure
8, use just the inside of your feet for 6 figure 8s, then use the outside
of both feet for 6 more. The markers you dribble around should be 15 yards
apart. As you dribble around one marker, accelerate to the other as if you were
beating an opponent. As you round the marker, use quick touches to improve
technical speed.
2. Rest by walking for 30
seconds.
3. Set a marker out about
25 yards from a starting point:
a.
Sprint dribble to marker
b.
Sprint backwards to starting point
c.
Sprint to ball
d.
Collect ball and sprint dribble back to starting point
4. Rest by walking for 30
seconds.
5. Set ball on the ground
to your left and set a marker out to your right about 10 yards. Move 10 times
from side to side, using the slide method of moving, without crossing legs.
Move as quickly as you can.
6. Rest by walking for 30
seconds.
7. To ten yard marker and
back: two leg explosive jumps. To marker and back: single leg explosive
hopping. Left foot first, then right, out and back.
8. Rest by walking for 30
seconds.
9. Carioca (lateral
running criss-crossing legs) to ten yard marker and back. Move 10 times from
side to side as quickly as possible.
10. Rest by walking for
30 seconds.
11. From the starting
point:
a.
Pass the ball to the 25 yard marker
b.
Sprint to the ball
c.
Collect ball and accelerate to starting line
d.
Make 3 passes
Strength and Flexibility (1 hour 2 days per week)
60 jumps - Two foot jumping forward and backward over the ball.
15 figure 8s - Standing position with legs spread and knees straight, roll
the ball with your hands in a figure 8 pattern around your legs.
60 jumps - Two foot jumping side to side over the ball.
15 roll arounds - Sitting position with legs extended, roll the ball with your
hands around the soles of your feet and then back around your back.
60 jumps - Throw the ball up in the air, jump, and catch the ball, and
throw it back up before you hit the ground. Remember to hang in the air.
30 sit-ups - Touch the ball on the ground over your head and back up and
touch your toes.
60 touch and jumps - Start in a standing position with the ball in your hands,
touch ball on the ground by bending at the knees so thighs are parallel to the
ground and then vigorously extend jumping high with ball over your head. Dont
just bend over and touch the ground, get your rear end as low as possible.
30 push-ups