CARLISLE HIGH SCHOOL BOY’S SOCCER DEVELOPMENT PROGRAM
December – May 16th
Speed & Agility - See Video's below
i. Mondays & Wednesdays
Weightlifting - See Routine below
i. Tuesdays & Thursdays
Footwork Session 1 - See Video's below
i. Monday, Tuesday, Wednesday, Thursday, Friday
Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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Speed & Agility
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weightlifting
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Speed & Agility
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Weightlifting
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Footwork
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Footwork
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Footwork
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Footwork
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Footwork
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1 hour
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1.5 hours
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2.5 hours
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1.5 hours
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15 Minutes
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May 19th - June 30th
Conditioning
Monday, Tuesday, Wednesday, Thursday
1. M = 1.5 miles
2. T = 3 miles
3. W = 5 miles
4. TH = 8 miles (Kings Gap Run)
a. Yoga Body Recovery
Speed & Agility - See Video's below
i. Mondays & Wednesdays
Weightlifting - See Routine below
i. Tuesdays & Thursdays
Footwork Session 1 & 2 - See Video's below
i. Monday, Tuesday, Wednesday, Thursday, Friday
Practice (Strongly Encouraged)
Monday 6-9pm & Friday 3:15 to 6:15pm
Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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conditioning 1.5 miles
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conditioning 3 miles
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conditioning 5 miles
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Footwork
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Footwork
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speed & agility
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weightlifting
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speed & agility
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weightlifting
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practice
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footwork
practice
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footwork
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footwork
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conditioning Kings Gap Run & Yoga – Body Recovery
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1.5 hours
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1.5 hours
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3 hours
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3 hours
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15 Minutes
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July 1st – August 8th
Conditioning
i. Monday, Tuesday, Wednesday, Thursday, Friday
1. M/T/W = 5 Miles
2. TH = 8 Miles (King’s Gap Run)
a. Yoga Body Recovery
Speed & Agility - See Video's below
i. Monday & Wednesday
Weightlifting - See Routine below
i. Tuesday & Thursday
Footwork Session 1, 2, 3 & 4 - See Video's below
i. Monday, Tuesday, Wednesday, Thursday, Friday
Practice (Strongly Encouraged)
Monday 6-9pm & Friday 3:15 to 6:15pm
NJ Beach Blast 5v5 Tournament (Optional, let coach know if you want to do this)
Team Camp – July 7th – 11th (Strongly Encouraged)
i.
monday
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tuesday
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wednesday
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thursday
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friday
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saturday
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sunday
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conditioning 5 miles
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conditioning 5 miles
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conditioning 5 miles
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weightlifting
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Footwork
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speed & agility
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weightlifing
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speed & agility
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footwork
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practice
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footowrk
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footwork
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footwork
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conditioning kings gap
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practice
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yoga – body recovery
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4.5 hours
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3 hours
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4.5hours
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4 hours
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30 Minutes
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Speed & Agility
1. full soccer speed workout
i. Warm-up
1. Lateral Push Step
a. 20 yards
b. 2 Sets (1 set = 20 yards to the right)
c. 1 Rep per set
2. Inside Lateral Crossover
a. 20 yards
b. 2 Sets (1 set = 20 yards to the right)
c. 1 Rep per set
3. 45 Degree Lateral Pushes
a. 20 yards (one way)
4. Slalom Runs
a. 20 yards (one way)
5. World’s Greatest Stretch
a. 20 yards (one way)
6. Superman Hamstring Kick
a. 20 yards (one way)
ii. Drills
1. Dynamic Bounce Lateral Push-Step
a. 20 yards
b. 2 Sets (1 set = 20 yards to the right)
c. 1 Rep per set
2. High Knee Tuck Jump Shuffle & Hold
a. 20 yards
b. 2 Sets (1 set = 20 yards to the right)
c. 1 Rep per set
3. Reverse Pivot & Turn
a. 20 yards
b. 2 Sets (1 set = 20 yards to the right)
c. 1 Rep per set
4. Lateral Lunge
a. 20 yards (one way)
5. Hamstring Sweeps
a. 20 yards (one way)
6. Deceleration Sprints
a. 20 yards (one way)
7. Decel-Accel Sprints
a. 20 yards (one way)
8. Backpedal
a. 20 yards (one way)
9. 2 Step Dynamic Hip Flip
a. 20 yards (one way)
10. 2 Inch Runs + Sprint
a. 2.5 yards + 10 yard sprint
b. 2 Sets
11. 2 Inch Run Hip Flip + Sprint
a. 2.5 yards + 10 yard sprint
b. 3 sets
12. Dynamic Bounce Hip Flip
a. 10 Reps
13. 2 Step Rhythmic Shuffle
a. 5 Reps per side
14. 2 Step Rhythmic Crossover
a. 5 Reps per side
15. 2 Step Rhythmic Shuffle 4 Step Break
a. 3 Reps (1 rep = there and back)
2. Speed Drills
i. Jack Hammers
1. 2 Sets
2. 50 Reps per set
ii. A-Skip
1. 2 Sets
2. 20 yards = 1 Set
iii. Lateral A-Skip
1. 2 Sets
2. 20 yards = 1 Set
iv. Double Hip Switch
1. 2 Sets
2. 20 yards = 1 Set
v. High Knees
1. 2 Sets
2. 20 yards = 1 Set
vi. 360 Pogo Jumps
1. 4 Sets (Forwards, Backwards, Sideways – Right, Sideways - Left)
2. 10 Jumps per set
vii. High Knee Tuck Jumps
1. 2 Sets
2. 20 yards = 1 Set
viii. Triple Broad Jump
1. 2 Sets
2. 20 yards = 1 Set
ix. Bounds
1. 2 Sets
2. 20 yards = 1 Set
x. Power Skips
1. 2 Sets
2. 20 yards = 1 Set
xi. Short Prime Times
1. 2 Sets
2. 20 yards = 1 Set
xii. Big Prime Times
1. 2 Sets
2. 20 yards = 1 Set
xiii. Bent Knee Prime Times
1. 2 Sets
2. 20 yards = 1 Set
xiv. Acceleration Sprints
1. 3-4 Max Effort Sprints
2. 30 yards
3. 5 MINUTE REST BETWEEN SPRINTS
Weightlifting Routine
Deadlifts
A. 3-4 sets
B. 7-10 reps per set
C. Stand in the center of the bar, knees are shoulder-width apart. Lower your hips down and grab both handles, keeping your head forward and your chest up. Stand up with the weight and use your heels to push up. As you rise, push your hips forward as you reach the top of your movement, then lower down to start position and repeat.
Barbell Back Squats
A. 3 sets
B. 8-10 reps per set
C. Start with your feet shoulder-width apart and rest the squat bar on your shoulders. With your chest and head up, keep your hips back and lower your body down, bending your knees down towards the floor. Stop when your hips are just below your knees, then push back up to the starting position.
Dumbbell Lateral Lunges
A. 5-15 pound dumbbells
B. 3 sets
C. 8-10 reps per set
D. Start standing with your legs wide, about shoulder-width apart. Holding a dumbbell in each hand, lunge to one side, and as you do it, lower the dumbbells towards the ground. Once you reach that spot, push hard off the leg and back to the starting position.
Dumbbell Step-ups
A. 3 sets
B. 10-15 reps per set
C. Start by standing in front of a solid, stable bench or a box while you’re holding dumbbells at your sides. Bring one leg up onto the bench, making your thigh parallel to the floor. Step up onto the bench while keeping the dumbbells at your side, leaving your trailing leg just off the bench. Then step down and repeat by alternating legs.
Bench Press
A. Your choice of weight that keeps you safe
B. 2-3 sets
C. 7-10 reps per set (what you can safely manage)
D. Lie down on the flat bench with the bar resting on the rack above your eyes. Grab the bar with both hands, making sure you have a full grip and straight wrists. Unrack the bar straight up and move the bar over your shoulders. Lower the bar to your chest while keeping your forearms vertical. Press up and lift the bar from your chest straight into the air, locking your elbows at the top of the movement.
One-arm dumbbell Rows
A. 2 sets
B. 10-15 reps per set
C. Using a flat bench, place dumbbells on the floor on each side of you. Place your right leg on the end of the bench and lean forward on your right arm, which should be placed at the front of the bench, and make sure your upper body is parallel to the floor. Use your left hand and pick up the dumbbell from the floor. Pause at the top of the lift and be sure to contract your back muscles to maximize muscle growth at the end range of motion.
Kettlebell Swings
A. 3 Reps
B. 10-15 swings per rep
C. Start with the kettlebell on the floor between your feet, which should be about shoulder-width apart. Bend your knees and get into a squat-like position while keeping your back flat. Grab the kettlebell with both hands. Using your legs and glutes, explosively extend your hips as you swing the kettlebell between your legs and bring it up to eye level. Make sure you use your legs and hips to push the movement-this isn’t a shoulder exercise.
Goblet Squats
A. 2 sets
B. 8-10 squats per set
C. Hold a kettlebell or dumbbell up in the middle of your chest, under your chin, with your feet shoulder-length apart. Then squat down while keeping your back straight, then come back up to your starting position.
Single leg squat
A. 2 Sets
B. 8-10 reps per set
Burpee pull ups
A. 2-3 Sets
B. 8-15 reps per set
C. Stand under a pull-up bar with your feet shoulder-width apart and a slight bend in your knees. Begin by first performing a burpee. When you come up out of the burpee, jump straight up to the pull-up bar to perform your first pull-up. Do not drop from the pull-up bar, but instead lower yourself back down to the ground and start your second burpee.
Push-ups
A. 2 Sets
B. 8-15 Reps per set
Lateral Band Walks
A. 2 Sets
B. 8-10 steps per side
C. Place a resistance band just above each ankle, and wrap it around your ankles and tie it off. Position your fee shoulder-width apart. The band should be taut but not stretched. Bend your knees slightly and move into a squatting position. Step sideways while in your squat, this will activate the resistance band. Go to the right for 8-10 steps, then go to the left for 8-10 steps.
Forward Backward Sprints
A. 3 Sets
B. 6 yard – 12 yard – 18 yard 1 Rep per set, 30 second rest in between sets
C. Set a cone on the 6 yard line, the 12 (pk mark) yard line, and the 18 yard line. Starting on the goal line sprint as fast as you can out to the first cone, then backpedal sprint back to the goal line, then sprint out to the next cone and backpedal sprint back to the goal line, then sprint to the final cone and then backpedal sprint back to the goal line.
Jump Rope
A. 2 minute free-form jump rope. Experiment with single leg bounces. Push yourself to find a challenging rhythm.
Planks
A. 2 Sets
B. 1 Minute per rep
Footwork
November - March
Session 1: Watch the video
April - June
Session 1 & 2: Watch the video’s
July - Preseason
Session 1, 2, 3 & 4: Watch the video’s
1. Foot Control 10 reps per foot
2. Directional First Touch 10 reps per foot
3. Top of the Foot 10 reps per foot
4. Outside of the Foot 10 reps per foot
5. Foot Sole 10 reps per foot
6. Thigh 10 reps per thigh
7. Chest 20 reps for chest
8. Over head on the move, 10 reps per foot