High School Off Season Development Program

CARLISLE HIGH SCHOOL BOYS' SOCCER DEVELOPMENT PROGRAM

This program is strongly encouraged for all boys who will be attending tryouts.  The program begins on Monday June 8, 2026.  It is designed as a daily work-out program, being Monday through Friday with the weekends off.  The routines are designed to be completed in roughly 1-1.5 hours.  The coaching staff reserved the Swartz weightroom for the Monday | Thursday | Friday morning routines.  The Tuesday & Wednesday routine can be completed at your home.  The intention of working through this program is that you grow and develop in all aspects needed to play at the speed and level of our conference. 

There will be no scheduled open fields this summer.  The expectation from the coaching staff is that you are working through all the requirements of the development program.  You must hold yourself accountable to the work you put in.


JUNE 8th        
 Monday Tuesday Wednesday Thursday Friday
 Gym Routine Home Routine Home Routine Gym Routine Gym Routine
 1 Mile Run 1 Mile Run 1 Mile Run 1 Mile Run 1 Mile Run
 Treadmill Routine Treadmill Routine Treadmill Routine Treadmill Routine Ball Mastery
Wall Passing Speed & Agility Wall Juggling Speed & Agility 4-4-2 Education

JULY 31 LAST DAY        
 Monday Tuesday Wednesday Thursday Friday
 Gym Routine Home Routine Home Routine Gym Routine Gym Routine
 1 Mile Run 1 Mile Run 1 Mile Run 1 Mile Run 1 Mile Run
 Treadmill Routine Treadmill Routine Treadmill Routine Treadmill Routine Ball Mastery
Wall Passing Speed & Agility Wall Juggling Speed & Agility 4-4-2 Education


Conditioning
  1. 1 Mile Run (Outside or Treadmill)(6-10 minutes)
  2. Treadmill Routine
    1. Monday (24 minutes)
      1. Run for 4 minutes (push your pace).Rest for 2 minutes.Complete 4 Rounds.
    2. Tuesday (17 minutes 20 seconds)
      1. Increase incline on treadmill.Sprint for 10 seconds.Rest for 2 minutes.Complete 8 Rounds.
    3. Wednesday (Goal 19.5 minutes total)
      1. 3 Mile Run at a steady pace.
    4. Thursday (18 minutes)
      1. Sprint for 20 seconds.Rest for 40 seconds.Complete 4 Reps per Round.Rest 2 minutes between Rounds.Complete 3 total Rounds.

Footwork With The Ball

  1. Wall Passing 10 Minute drill: Monday
    1. Watch the Tutorial Video: Wall Passing
  2. Wall Juggling 12 Minute drill: Wednesday
    1. Watch the Tutorial Video: Wall Juggling
  3. Ball Mastery: Friday
    1. Watch the Tutorial Video: Ball Mastery

Speed & Agility

  1. Tuesday | Thursday
    1. Watch the tutorial video: How To Run Faster

Weightlifting

  1. Monday | Thursday | Friday: 6:30am to 8am
    1. Watch the tutorial video: The Ultimate 3-Day Gym Split For Soccer Players

4-4-2 Education

  1. Friday June 12
    1. The 4-4-2 EXPLAINED
  2. Friday June 19
    1. Key Principles of the 4-4-2
  3. Friday June 26
    1. Flat 4-4-2 Explained
  4. Friday July 3
    1. 4-4-2 Defending Tactics
  5. Friday July 10
    1. How the 4-4-2 Defends Against A 4-3-3
  6. Friday July 17
    1. 4-4-2 Attacking Tactics
    2. 5 ways to PRESS in the 4-4-2
  7. Friday July 24
    1. How the 4-4-2 Attacks against the 4-3-3
  8. Friday July 31
    1. Introduction to the 4-4-2
    2. Defenders in the 4-4-2
    3. Midfielders in the 4-4-2
    4. Attackers in the 4-4-2