Agawam High School Boys Soccer

Suggested Summer Conditioning Program

WEEK #1
Mon, July 2
1 mile run
4 x 30 second high knees & 4 x 30 second butt kicks
2 half field shuttle runs (backwards) – see appendix
10 minutes of juggling a ball
 
Tue, July 3
15 minute jog
Foot drills workout – see appendix
8 x 120 yd runs, 4 with the ball, 4 without the ball
4 sets 5-cone shuttle run - see appendix
 
Wed, July 4
30 minute jog
10 minutes juggling the ball
5 minutes of jump rope
 
Thu, July 5
6-lap circuit – see appendix
sprint work; jog back and rest for 30 seconds
5 x 40 yds, 4 x 60 yds, 2 x 120 yds, 3 x 10 yds
10 minutes of juggling a ball
 
Fri, July 6
Fartlek Run, 10 minute run with 3 minutes of sprinting – see appendix
Foot drills workout
Sprint work – jog back and rest for 30 seconds
3 x 30 yds, 2 x 20 yds, 1 x 10 yds

Sat, July 7
2 mile run under 15:30
4 sets 5-cone shuttle run (backwards) – see appendix
Sun, July 8
REST DAY
 Agawam High School Boys Soccer
Suggested Summer Conditioning Program

WEEK #2
Mon, July 9
1.5 mile run
4 x 30 second high knees & 4 x 30 second butt kicks
2 half-field shuttle runs (backwards)
 
Tue, July 10
15 minute jog
Foot drills workout – see index
8 x 120 yd run, 4 with the ball, 4 without the ball
4 sets 5-cone shuttle run
 
Wed, July 11
4 mile run under 35 minutes
5 minutes of jump rope
 
Thu, July 12
6-lap circuit – see index
sprint work – jog back and rest for 30 seconds
5 x 40 yds, 4 x 60 yds, 2 x 120 yds, 3 x 10 yds
 
Fri, July 13
Fartlek run – 10 minute run with 3 minutes of sprinting
Foot drills workout
3 x 30 yds, 2 x 20 yds, 1 x 10 yd sprints – jog back, 30 second rest
 

Sat, July 14
2 mile run under 15:15
4 sets 5-cone shuttle run
 

Sun, July 15
REST DAY
 Agawam High School Boys Soccer
Suggested Summer Conditioning Program

WEEK #3
Mon, July 16
1 mile run under 7:30
4 x 30 second high knees & 4 x 30 second butt kicks
2 half-field shuttles
 
Tue, July 17
20 minute jog
foot drills workout
8 x 120 yd run, 4 with ball, 4 without ball
4 sets 5-cone shuttle run
 
Wed, July 18
3 mile run under 24:00
5 minutes of jump rope
 
Thu, July 19
6-lap circuit
Sprint work - jog back and rest for 30 seconds
5 x 40 yds, 4 x 6 yds, 2 x 120 yds, 3 x 10 yds
 
Fri, July 20
Fartlek run, 12 minute run with 4 minutes of sprints
Foot drills workout
3 x 30 yds, 2 x 20 yds, 1 x 10 yds sprint – jog back, 30 second rest
 
Sat, July 21
2 mile run under 15:00
4 sets 5-cone shuttle run (backwards)

Sun, July 22
REST DAY
 
 Agawam High School Boys Soccer
Suggested Summer Conditioning Program

WEEK #4
Mon, July 23
2.5 mile run
4 x 30 second high knees & 4 x 30 second butt kicks
2 half field shuttle runs (backwards)
 
Tue, July 24
20 minute jog
foot drill workout
8 x 120 yds run, 4 with ball, 4 without ball
4 sets 5-cone shuttle run
 
Wed, July 25
5 mile run under 43:00
5 minutes of jump rope
 
Thu, July 26
6-lap circuit
Sprint work - jog back and rest for 30 seconds
5 x 40 yds, 4 x 60 yds, 2 x 120 yds, 5 x 10 yds
 
Fri, July 27
Fartlek run, 14 minute run with 5 minutes of sprinting
Foot drills workout
3 x 30 yds, 2 x 20 yds, 3 x 10 yds sprint – jog back, 30 second rest
 
Sat, July 28
2 mile run under 14:45
4 sets of 5-cone shuttle run

Sun, July 29
REST DAY
 Agawam High School Boys Soccer
Suggested Summer Conditioning Program

WEEK #5
Mon, July 30
3 mile run
4 x 30 second high knees
4 x 30 second butt kicks
2 half field shuttle runs
 
Tue, July 31
25 minute jog
foot drills workout
8 x 120 yd run, 4 with the ball, 4 without the ball
4 sets 5-cone shuttle runs
 
Wed, Aug 1
1 mile run under 7 minutes
5 minutes of jump rope
 
Thu, Aug 2
6-lap circuit
Sprint work - jog back and rest for 30 seconds
5 x 40 yds, 4 x 60 yds, 3 x 120 yds, 6 x 10 yds
 
Fri, Aug 3
Fartlek run, 16 minute run with 6 minutes of sprinting
foot drills workout
3 x 30 yds, 3 x 20 yds, 3 x 10 yds sprint – jog back, 30 seconds rest
 
Sat, Aug 4
2 mile run under 14:30
4 sets 5-cone shuttle run (backwards)
 
Sun, Aug 5
REST DAY
 Agawam High School Boys Soccer
Suggested Summer Conditioning Program

WEEK #6
Mon, Aug 6
3.5 mile run
4 x 45 second high knees
4 x 45 second butt kicks
3 half-field shuttle run (backwards)
 
Tue, Aug 7
25 minute jog
foot drills workout
10 x 120 yds run, 5 with the ball, 5 without the ball
4 sets 5-cone shuttle run
 

Wed, Aug 8
2 mile run under 14:30
10 minutes of jump rope
 
Thu, Aug 9
6-lap circuit
Sprint work - jog back and rest for 30 seconds
7 x 40 yds, 6 x 60 yds, 4 x 80 yds, 5 x 10 yds sprint
 
Fri, Aug 10
Fartlek run, 16 minute run with 6 minutes of sprinting
Foot drills workout
5 x 30 yds, 4 x 20 yds, 3 x 10 yds – jog back, 30 seconds rest
 
Sat, Aug 11
3 mile run under 23:00
4 set 5-cone shuttle run
 
Sun, Aug 12
REST DAY
 
 Agawam High School Boys Soccer
Suggested Summer Conditioning Program

WEEK #7
Mon, Aug 13
4 mile run
4 x 45 second high knees
4 x 45 second butt kicks
3 half field shuttle
 
Tue, Aug 14
30 minute jog
foot drills workout
10 x 120 yd run, 5 with ball, 5 without ball
4 sets 5-cone shuttle run
 
Wed, Aug 15
2 mile run under 14:00
10 minutes of jump rope
 
Thu, Aug 16
6 lap circuit
Sprint work - jog back and rest for 30 seconds
7 x 40 yds, 6 x 60 yds, 4 x 80 yds, 5 x 20 yd sprint
 
Fri, Aug 17
Fartlek run, 18 minute run with 8 minutes of sprinting
Foot drills workout
5 x 30 yds, 4 x 20 yds, 3 x 10 yds sprint – jog back, 30 seconds rest
 
Sat, Aug 18
3 mile run under 22:30
4 sets 5-cone shuttle run (backwards)
 
Sun, Aug 19
REST DAY
 
 Agawam High School Boys Soccer
Suggested Summer Conditioning Program

Mon, Aug 20 - Wed, Aug 22 – let body rest – run very lightly and stretch.
APPENDIX:
At the end of each workout - do 4 sets of 50 crunches, 4 sets of 25 push-ups, and
10 minutes of juggling the soccer ball.

Foot drills workout – work on both feet

In a 10 x 10 grid, work on:

Half-field shuttle (forward/backward) – start at the goal line; sprint to the 6 yard
box then back to the goal line; sprint to the 18 yard box then back to the goal line;
sprint to the middle (between goal line and half field) then back to the goal line;
sprint to half-field then back to the goal line.

6-lap circuit – pretend there are six corner flags around a soccer field (1 at each
corner and 1 at the midfield line on both sides) number each flag– the corner flag
that you start at is 1, the flag at midfield on the side you start on is 2, etc…you will
always start sprinting from flag 1
start at flag 1 and sprint to flag 2, then jog all the way around the field until you
get back to flag 1 – now you sprint from flag 1 to flag 3, then jog all the way
around the field until you get back to flag 1 – now you sprint from flag 1 to flag 4,
then you jog all the way around the field until you get back to flag 1 ------ do this
until you have sprinted from flag 1 to flag 6.
 
 Agawam High School Boys Soccer
Suggested Summer Conditioning Program

5 cone shuttle run - put 5 cones 7 yards apart from each other (label the cones 1
through 5) – start at cone #1, sprint to cone #2 and back, then sprint to cone #3
and back, then sprint to cone #4 and back, then sprint to cone #5 and back – this
entire process is considered one set – if it says backwards, just do the exact same
thing but run backwards instead of forwards.
 
Fartlek Run - 
10 minute run with 3 minutes of sprinting – jog for 1:30 then sprint for 30
seconds, continue jogging for another 1:30 then sprint for 30 seconds, continue
jogging for 1:30 then sprint for 30 seconds, continue jogging for 1:15 then sprint
for 45 seconds, continue jogging for 1:15 then sprint for 45 seconds – you will run
for a total of 10 minutes (without stopping); of those 10 minutes, 7 minutes will
be jogging and 3 minutes will be sprinting

12 minute run with 4 minutes of sprinting – jog for 1:30 then sprint for 30
seconds, jog for 1:30 then sprint for 30 seconds, jog for 1:15 then sprint for 45
seconds, jog for 1:15 then sprint for 45 seconds, jog for 1:15 then sprint for 45
seconds, jog for 1:15 then sprint for 45 seconds – you will run for 12 minutes, 8
minutes will be jogging and 4 will be sprinting.
 
14 minute run w/ 5 minutes sprinting
jog 1:30 sprint 30
jog 1:15 sprint 45
jog 1:15 sprint 45
jog 1:15 sprint 45
jog 1:15 sprint 45
jog 1:15 sprint 45
jog 1:15 sprint 45

Good luck to all and please work hard this summer. Only the individual
knows how hard they are actually working. Be honest with yourself about your
work rate and come to tryouts in shape, with a good attitude and a desire to get
better. Please do your best to avoid standing out for the wrong reasons.

Coach Smith