Summer Training
Organization
If you are training
alone, I have included the original U.S. Women’s National Team “Self Coach”
philosophy for your personal development.
Develop a “training
mentality” to do something six days a week (take one full day off a week
where you literally do nothing).
And on days where you
feel energetic, train twice (morning and evening) but never train for longer
that 1 1/2 hours in a row - don’t burn out!
THE SELF COACH FOR
THE FIELD PLAYER
There is only a certain
amount of time in each day. Organize your time to achieve peak performance.
Understand what is important, what is not. What to do first, what to do last.
What to do every day, what to do once a week. What things you can do in the morning
and then still be able to train with intensity in the evening with something
else.
Envision that you are a
coach trying to get you, as a player, to be the best you can be.
Also understand that if
you train for longer than a 1 1/2 hour you will eventually burn yourself out
and if you go twice a day each session should be 1 hour 15 minutes or less.
Understand that intensity in training enables you to be the margin of victory, so get after it when you train.
Priority Training
- I have ranked in order of importance what will impact on your development the
most to help you organize your day and week.
Please understand THE BALL IS MOST IMPORTANT and even
though we can’t measure that development as easily, it is your skill that is
going to get you on the field and be your measure as you climb in this game and
make your mark.
|
Type
of Training |
Maximum
Reps
Per Week |
|
1. Competitive 11 v 11 match
|
2 |
|
2. Organized training session (1 1/2 hours) |
5 or 6 |
|
3. Competitive pick-up game (4 v 4 is ideal, with goalkeepers
and regulation goals 6 is even better) where score is kept and you play with
lines (30 minutes to 1 hour) |
6 |
|
4. 1 v 1: keep score, play everyday (3 minutes to 20 minutes) |
6 |
|
5. (1 hour and at least twice per week) |
2 |
|
6. Skill section of the CVLCSCP (30 minutes) |
4 |
|
7a. Coerver workout (15 minutes) this is a critical agility
component, don’t underestimate its value |
6 |
|
b. User friendly flighted balls with back spin (in pairs) (10
minutes) |
6 |
|
c. Racquetball court or wall “shooting workout” (20 minutes) |
2 |
|
d. Heading (10 minutes) |
2 |
|
8 a. Speed training 20’s, 40’s, 60’s, 80’s, 100’s (30 minutes
to 1 hour 15 minutes) |
2 |
|
b. Lateral Speed and Agility (LSA) |
2 |
|
c. 40 yard shuttles (45 seconds work, 45 seconds rest) |
2 |
|
d. 50 yard cone drills (1 minute work, 1 minute rest) |
1 |
|
e. Super Set (120’s/40 yard shuttle . . . 18 second work, 30
second jog back, 45 second work, 1:15 rest) |
1 |
|
f. Jingle Jangle (50-55 second work, 1 minute rest) |
1 |
|
g. Cone's (five cones five yards apart . . . shuttle runs, 40
seconds work, 20 seconds rest or 35 seconds work, 25 seconds rest. Total # of
shuttles? 10 |
1 |
|
h. 120's (120 yd. sprint in 18 seconds, 30 seconds jog back to
starting line – 30 seconds rest, repeat 10 times) |
1 |
|
i. 20-30 minute run (push yourself) and make it fartlek . . .
sprint parts of it . . . vary speeds . . . then it becomes more soccer like. |
When you can’t do anything else |
|
9. Weight training (30 minutes to 1 hour) |
3-4 |
Obviously in an organized
training session, #3, 4, 5, 6, 7a & b, 8b or 8c might all be involved so
don't be confused by the "Maximum Repetitions Per Week".
Don't do more than the
maximum #'s in any area in any given week - you can do less if you select to
bounce around in the 15 areas listed.
For the 120's, cones and
speed training you should try to give yourself two days between with other
kinds of workouts to recover because if you go after it in those areas, it
should take some time to regenerate.