Day 20:
1. Warmup 2 laps around soccer field
2. 8 sprints (20 yards)
3. 6-8 sprints (50 yards)
4. 3-4 full field sprints (100)
5. Ball-work: 8 cones in "L",then place a cone 10yrds away. Dribble through cones,leave ball,sprint far cone,jog to ball,dribble. L,R,Both 3-4sets.
1. Warmup 2 laps around soccer field
2. 8 sprints (20 yards)
3. 6-8 sprints (50 yards)
4. 3-4 full field sprints (100)
5. Ball-work: 8 cones in "L",then place a cone 10yrds away. Dribble through cones,leave ball,sprint far cone,jog to ball,dribble. L,R,Both 3-4sets.
0
0
1
397
Day 17:
1. 8 reps 5 sets Glute-bridge exercise
2. 8 reps 5 sets Deep squat into long jump forward
3. Super-set 3 set of 10 reps
⁃Nordic hamstring curls
⁃Wall sits (30seconds)
4. Super-set 2-3 sets of 10 reps
⁃Lunges
⁃Calf raises
1. 8 reps 5 sets Glute-bridge exercise
2. 8 reps 5 sets Deep squat into long jump forward
3. Super-set 3 set of 10 reps
⁃Nordic hamstring curls
⁃Wall sits (30seconds)
4. Super-set 2-3 sets of 10 reps
⁃Lunges
⁃Calf raises
0
0
0
170
Day 16:
1. Warmup 2 laps around soccer field
2. 8 sprints (20 yards)
3. 6-8 sprints (50 yards)
4. 3-4 full field sprints (100)
5. 2 laps slow jog cool down
1. Warmup 2 laps around soccer field
2. 8 sprints (20 yards)
3. 6-8 sprints (50 yards)
4. 3-4 full field sprints (100)
5. 2 laps slow jog cool down
0
0
1
206
Day 15: Run easy for 2 to 3 miles, depending on how you're feeling. If you're legs feel sore, tired and heavy, 1 easy mile is plenty. Running today should get the soreness out for tomorrows sprints.
0
0
1
166
Strength trading for sprints
1. 8 reps 5 sets Hamstring strengthening glute-bridge exercise.
2. 8 reps 5 sets Deep squat into long jump forward.
3. Super-set 3 set of 10 reps (15 sec rest between sets) ⁃Nordic hamstring curls with 30 second wall sits.
1. 8 reps 5 sets Hamstring strengthening glute-bridge exercise.
2. 8 reps 5 sets Deep squat into long jump forward.
3. Super-set 3 set of 10 reps (15 sec rest between sets) ⁃Nordic hamstring curls with 30 second wall sits.
0
0
1
174
Day 14:
1. Warmup 2 laps around soccer field
2. 8 sprints (20 yards)
3. 6-8 sprints (50 yards)
4. 3-4 full field sprints (100)
5. 2 laps slow jog cool down
1. Warmup 2 laps around soccer field
2. 8 sprints (20 yards)
3. 6-8 sprints (50 yards)
4. 3-4 full field sprints (100)
5. 2 laps slow jog cool down
0
0
1
184
Day 12: Run easy for 2 to 3 miles, depending on your experience level and how you're feeling. If you're in decent shape, 2 miles will probably feel OK. If you're new to running or your legs feel sore, tired and heavy, 1 easy mile is plenty.
0
0
1
204
Day 11: Suggested ball-work: 8 cones in "L",then place a cone 10yrds away. Dribble through cones,leave ball,sprint far cone,jog to ball,dribble. L,R,Both 3-4sets.
0
0
1
127
Family ID reminder
21 players have signed up. We cannot field two teams with only 21 players.
You cannot tryout without registering.
21 players have signed up. We cannot field two teams with only 21 players.
You cannot tryout without registering.
0
0
1
146
Day 10: Cross train with 30 to 40 minutes of non-impact cardio.
Suggested ball-work: Setup 18 yrd box w/ball on opposite corners (2 of the 4 corners). Dribble, sprint, dribble, sprint, walk perimeter. When balls end at start point, ur done.
Suggested ball-work: Setup 18 yrd box w/ball on opposite corners (2 of the 4 corners). Dribble, sprint, dribble, sprint, walk perimeter. When balls end at start point, ur done.
0
0
1
141
Please register on Family ID (now known as Arbiter Sports)
Link: hello.familyid.com
Link: hello.familyid.com
0
1
2
405
Day 9: Run 2.5 to 3 miles. Go at an easy pace, but occasionally pick up your pace for 20 to 30 seconds at a time just to keep your legs feeling springy. Aim for six to eight of these short accelerations.
0
0
1
165