2022 Summer Workout

Program
(NEW PLAYERS)

“Always ask yourself if what you are doing today is getting

you closer to where you want to be tomorrow.”

“If you want something you’ve never had, then you’ve got
to do something you’ve never done.”
Ladies,

As we look to the fall, it is important to take advantage of the time we have this summer to get better individually. We
need EVERY PLAYER to focus on getting STRONGER and FITTER over summer. In past years, we have not come in at our
best, so if we want the results at the end of the season to change, we need to do something different. If we come in fit
and strong, then we can maximize our practice time by playing and getting better on the ball rather than on fitness.

As a program, we believe there is NO CEILING on our ability to improve. We have our eyes set on winning the PAC
Championship. However, to put ourselves in a position to compete for that championship, we must be willing to give our
time and effort when no one is watching, because we desire to achieve something that hasn’t been done in 11 years.
YOU must make the choice to train hard this summer to prepare for the season ahead.

This packet will run for 12 weeks. You will find several different components in the packet, some of which will need
GYM ACCESS

There is a calendar included, which will outline exactly what you should do each day of the week throughout the
program. VIDEOS OF EVERY EXERCISE are available on our soccer YouTube channel: W&J Women's Soccer YouTube
Channel I have also included videos of extra core work and ball/positional work that you may not be familiar with in
their respective packet sections.

Please review the packet prior to DAY 1. If you have any questions about the packet, please do
not hesitate to contact me by email or text. If you have any injuries come up during the
summer, you need to contact me ASAP, so that we can be sure it is managed properly.
Kendra Jones
[email protected]
Cell: 717-856-0742

“A dream written down with a date becomes a GOAL. A goal broken down into
steps becomes a PLAN. A plan backed by action makes your dreams come true.”
*Find a way to get it done this summer *
 PACKET COMPONENTS:
Dynamic Warm-Up:
• Complete before EVERY SINGLE workout (including MOBILITY and BAND WORK

Ball Work/Positioning Work:

• Get touches on the ball 2x a week

• We have provided some options for ball work if you need ideas
• Links to videos of most of the exercises in the section.

Core Activation:
• Complete 2x a week on the days you do BALL Work/POSITION Work
• Videos of every exercise provided on our team YouTube page. W&J Women's Soccer YouTube Channel

Conditioning:
• Provided with soccer specific conditioning (bursts of high intensity work with short recovery periods)
• Recommend you use provided conditioning rather doing own thing
• Expected to do conditioning exercise provided for that day (Don’t pick any exercise you feel like from packet)

4 dates marked as Yo-Yo test/GK Burpee Test dates in calendar. Expected to run the fitness test to your best ability and
record your score to tell you where your fitness level stands. More you run the test, more comfortable you get.

Lifting:
• 3 FOUR week phases, each with a different focus
• INCREASE WEIGHTS REGULARLY (within each workout or certainly from one week to another).
• Videos of EVERY exercise provided on our team YouTube page. W&J Women's Soccer YouTube Channel

Phase I: INTRODUCTORY

• Focus: Lift consistently and get basic techniques down before progressing

Phase II: HEAVY (Returners ONLY)

• Focus: Build muscle with LOWER reps and HIGHER weights

Phase II: STRENGTH (NEW PLAYERS ONLY)

• Focus: Build muscle by increasing load while still building solid foundation w/more challenging movements

Phase III: SPEED/EXPLOSIVE

• Focus: Get muscles to “fire” quickly. Move decent amount of weight w/more speed than before
• Paired exercises (or SUPERSETS) are to be done immediately with no rest between the 2 exercises

Circuits:
• Serve as option if travelling w/ no gym access, BUT shouldn’t regularly replace scheduled conditioning exercises
• Found in back of the packet with videos of EVERY exercise W&J Women's Soccer YouTube Channel

Mobility/Yoga Flow:
• Should complete mobility/yoga flow of your choice to recover (recommend using Sarah Beth Yoga on YouTube
for a variety of options. Sarah Beth Yoga You can pick any of her flows.
 May 2022
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1

2 3 4 5 6 7 8

9 10 11 12 13 14 15

16 17 18 19 20 21 22

23 24 25 26 27 28 29
PACKET BEGINS Core Activation Conditioning- 10 Core Activation Conditioning- 1 Mobility/yoga flow
Week 1 Phase I
Conditioning-Yo-Yo Ball Work/Position Work Conditioning- 4
Lift- Phase I-Day2 Lift- Phase I-Day3 Weekend Optional
FITNESS TEST(GK also do (30 minutes) Long-Distance
BURPEE Test)
Ball Work/Position Work Recovery Jog (aim to
(30 minutes) stay within 8-9min
Lift- Phase I-Day1 mile pace)

30 31
See JUNE CALENDAR FOR See JUNE CALENDAR FOR
TODAY’S WORKOUT TODAY’S WORKOUT
 June 2022
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

MAY 30 MAY 31 1 2 3 4 5
Week 2 Phase I Core Activation Core Activation Mobility/yoga flow
Conditioning- 9A
Conditioning-6 Ball Work/Position Work Conditioning- 11A Conditioning- 3 Weekend Optional
(30 minutes) Long-Distance Recovery
Lift- Phase I-Day2
Lift- Phase I-Day1 Jog (aim to stay within
Lift- Phase I-Day3 8-9min mile pace)
Ball Work/Position Work (30
minutes)

6 7 8 9 10 11 12
Week 3 Phase I Core Activation Core Activation Mobility/yoga flow

Conditioning- 2 Ball Work/Position Work Conditioning- 8A Yo-Yo Prep Conditioning

Conditioning- 5 Weekend Optional
(30 minutes) Long-Distance Recovery
Ball Work/Position Work (30 Jog (aim to stay within
Lift- Phase I-Day1 Lift- Phase I-Day2
minutes) Lift- Phase I-Day3 8-9min mile pace)

13 14 15 16 17 18 19
Week 4 Phase I Core Activation Core Activation Mobility/yoga flow

Conditioning-4 Ball Work/Position Work Conditioning- 12A

Conditioning- 7A Conditioning- 1 Weekend Optional
(30 minutes) Long-Distance Recovery
Lift- Phase I-Day1 Jog (aim to stay within
Lift- Phase I-Day2 Lift- Phase I-Day3
Ball Work/Position Work (30 8-9min mile pace)
minutes)

20 21 22 23 24 25 26
Week 1 Phase II Core Activation Core Activation Mobility/yoga flow

Conditioning-Yo-Yo FITNESS Ball Work/Position Work Conditioning- 11B

Conditioning- 10 Conditioning- 3 Weekend Optional
TEST(GK also do BURPEE Test) (30 minutes) Long-Distance Recovery
Jog (aim to stay within
Lift- Phase II-Day1 Lift- Phase II-Day2 Lift- Phase II-Day3
Ball Work/Position Work (30 8-9min mile pace)
minutes)

27 28 29 30
See JULY CALENDAR FOR See JULY CALENDAR FOR See JULY CALENDAR FOR See JULY CALENDAR FOR
TODAY’S WORKOUT TODAY’S WORKOUT TODAY’S WORKOUT TODAY’S WORKOUT
 July 2022
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

JUNE 27 JUNE 28 JUNE 29 JUNE 30 1 2 3

Week 2 Phase II Core Activation Core Activation
Conditioning- 9B Conditioning- 5
Ball Work/Position Work
OFF OFF
Conditioning- 6 Conditioning- 12B
(30 minutes)
Lift- Phase II-Day2 Lift- Phase II-Day3
Lift- Phase II-Day1
Ball Work/Position Work
(30 minutes)

4 5 6 7 8 9 10
Week 3 Phase II Core Activation Conditioning- 8B Core Activation Mobility/yoga flow
Conditioning- 1
Ball Work/Position Work Conditioning- 11A
OFF Lift- Phase II-Day2 Weekend Optional Long-
(30 minutes)
Lift- Phase II-Day3 Distance Recovery Jog (aim
to stay within 8-9min mile
Ball Work/Position Work pace)
(30 minutes)

11 12 13 14 15 16 17
Week 4 Phase II Core Activation Core Activation Mobility/yoga flow
Conditioning- 7B Conditioning- 3
Conditioning-Yo-Yo FITNESS Ball Work/Position Work Conditioning- 12A Weekend Optional Long-
TEST(GK also do BURPEE Test) (30 minutes)
Lift- Phase II-Day2 Lift- Phase II-Day3 Distance Recovery Jog (aim
to stay within 8-9min mile
Lift- Phase II-Day1 Ball Work/Position Work pace)
(30 minutes)

18 19 20 21 22 23 24
Week 1 Phase III Core Activation Core Activation Mobility/yoga flow
Conditioning- 10 Conditioning- 5
Conditioning- 2 Ball Work/Position Work Conditioning- 11B Weekend Optional Long-
(30 minutes)
Lift- Phase III-Day2 Lift- Phase III-Day3 Distance Recovery Jog (aim
Lift- Phase III-Day1 to stay within 8-9min mile
Ball Work/Position Work pace)
(30 minutes)

25 26 27 28 29 30 31
Week 2 Phase III Core Activation Core Activation Mobility/yoga flow
Conditioning- 9C Conditioning- 1
Conditioning- 4 Ball Work/Position Work Yo-Yo Prep Conditioning
Weekend Optional Long-
(30 minutes)
Lift- Phase III-Day2 Lift- Phase III-Day3 Distance Recovery Jog (aim
Ball Work/Position Work to stay within 8-9min mile
(30 minutes)
Lift- Phase III-Day1 pace)
 August 2022
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 2 3 4 5 6 7
Week 3 Phase III Core Activation Core Activation Mobility/yoga flow
Conditioning- 8C Conditioning- 3
Conditioning- 6 Ball Work/Position Work Conditioning- 12B Weekend Optional
(30 minutes)
Lift- Phase III-Day3 Long-Distance
Lift- Phase III-Day1 Lift- Phase III-Day2 Recovery Jog (aim to
Ball Work/Position Work stay within 8-9min
(30 minutes) mile pace)

8 9 10 11 12 13 14
Week 4 Phase III Core Activation Core Activation Mobility/yoga flow OFF
Conditioning- 7C Conditioning- 5
Conditioning-Yo-Yo Ball Work/Position Work Conditioning- 2 Weekend Optional
FITNESS TEST(GK also do (30 minutes)
Lift- Phase III-Day3 Long-Distance
BURPEE Test)
Lift- Phase III-Day2 Recovery Jog (aim to
Ball Work/Position Work stay within 8-9min
Lift- Phase III-Day1 mile pace)
(30 minutes)

15 16 17 18 19 20 21
OFF OFF OFF REPORT DATE

Yo-Yo PRESEASON
TEST (TBC)

22 23 24 25 26 27 28
FIRST DAY OF CLASS

29 30 31
 DYNAMIC WARM-UP
(20min)
Please complete this warm-up in its entirety before EVERY session. It is vital that you warm-up properly before
getting into the workout sessions to reduce the risk of injuries.
W&J Women's Soccer YouTube Channel
MOBILITY & CORE ACTIVATIONN PRE-WARM-UP WORK
1. 90/90 Hip- 2x10ea leg
2. Sumo Squat with rock- 2x20s
3. Fire hydrants- 2x8ea leg
4. Kneeling Ankle rocks- 2x10ea leg w/ 3s holds
5. Front Plank (on elbows)- 2x30s (10s rest between)
Working for a distance of 20yds set up a marker at 10yds

BAND WORK (use a “heavy” level band that gives a good amount of resistance)
1. 10 banded squats w/ band around knees
2. 3-way with 20s hold each leg each direction (forward, side away from body, and backwards)
3. Forward band walk in half squat- 10yds
4. Backwards band walk in half squat- 10yds
5. Straight leg lateral band walk each way- 10yds
6. Lateral banded jumps each way- 5yds

DYNAMIC WARM-UP
JOG BACK FOR EACH UNLESS SPECIFIED OTHERWISE
1. Jog
2. Jog
3. High knees
4. Butt kicks
5. Side shuffle, side shuffle back (face same way)
6. Open the gate
7. Close the gate
8. Walking hamstring stretch/toy soldier (straight leg kick)
9. Walking lunge with twist
10. Lateral Lunge
11. Walking quad stretch
12. Walking Figure 4 Glute stretch
13. Walking Sweep Stretch (front leg straight, back leg bent, sweep the ground)
14. Jog 50%
15. Jog 75%
16. Jog 100%
 Fitness Testing &
Conditioning
Yo-Yo Intermittent Test

• purpose: The test evaluates an individual's ability to repeatedly perform intervals over a
prolonged period of time.
• equipment required: Flat, non-slip surface, marking cones, measuring tape, pre-
recorded mp3
• procedure: Use cones to mark out three lines as per the diagram above; 20 meters and 5
meters (recovery test) apart. The subject starts on the middle line, and begins running 20
m when instructed by the audio. This subject turns and returns to the starting point when
signaled by the recorded beep. There is an active recovery period (5 and 10 seconds
respectively for the endurance and recovery versions of the test) interjected between
every 20 meter (out and back) shuttle, during which the subject must walk or jog around
the other cone and return to the starting point.
• A warning/MISS is given when the athlete does one of two things:
1. CHOOSES to use the run as a “recovery”--
▪ Must still complete the shuttle before the next shuttle starts(do get the
additional time that is allotted to walk around the cone)
2. FAILS to get back to the start line before the end beep for the shuttle run not
complete a successful out and back shuttle in the allocated time, the subject is
removed the next time they do not complete a successful shuttle.

**Use the pre-installed iPhone app “Measure” or another free app “Tape Measure” to
walk out the correct distance of 65ft 7in) for the test**

See video example below:

Yo-Yo Test example

Goalkeeper 1 Minute Burpee Test

After completing the Yo-Yo Test rest for a few minutes and then complete your 1-minute Burpee
Test

See video link below for example of the burpee required to count toward your score. You must
drop down so that your chest touches ground (NO PUSH UP REQUIRED) and then hop up and
clap your hands overhead with your arms fully extended. YOU MUST STAND ALL THE
WAY UP in BETWEEN.

https://youtu.be/TU8QYVW0gDU

Burpee Test Scores To Beat Are:

Gabby- 22
Abby- 21
Kalea- 20
 2022 Conditioning
*Use the free Measure or Tape Measure Apps on phone to measure distances*

Yo-Yo Test Prep REPS REST TIME

5 10 sec between each rep 12 sec
set up 2 cones 20 m (65ft 7in) apart 10 10 sec between each rep 10.5 sec
(no need for recovery walking zone)- 10 10 sec between each rep 10 sec
RUN THERE AND BACK 5 10 sec between each rep 9.5 sec
These times simulate the work load needed to get score of 15.5 or 24, so you really need to try and meet those times

CONDITIONING 1 REPS REST TIME

300 yd shuttle (25 yds--6x 2x3 reps 3 min between reps 1 min 12 sec for reps 1-3
up/back)
5min between sets 1 min 15 sec for reps 4-6

Conditioning 2 REPS REST TIME

5-10-15 Shuttles 6 Reps (alternate 60 sec between 35sec max for this set
sides when changing each rep
Set cones up as the start, one 5 yds away, direction) You should be doing these
10 yds (from start), 15 yds (from start) at max effort
REST 90 sec
Run to 1st cone and back-do 5 frog jumps
Run to 2nd cone and back-do 5 Up Downs 6 Reps (alternate 60 sec between 40sec max for this set
Run to 3rd cone and back sides when changing each rep
direction) You should be doing these
= 1 rep
at max effort

CONDITIONING 3 REPS REST TIME

300 yd shuttle (50 yds--3x up/back) 2x3reps 3 min between reps 1 min 12 sec for reps 1-3

5 min between sets 1 min 15 sec for reps 4-6

CONDITIONING 4 REPS REST TIME

TO BE DONE @100% EFFORT, RUN THROUGH LINES
50yd sprint
Each rep should be within 9-12sec. (aim to finish every rep in this
10 30 sec time frame)
90sec rest
30 yd sprint
Each rep should be 6-9sec. (aim to finish every rep in this time
12 20 sec frame)
90sec rest
18yd sprint
Each rep should be 3-6sec. (aim to finish every rep in this time
14 10sec frame)
Conditioning 5

Gassers REPS REST TIME

Use the width of a soccer field (or about 10 reps (add 1 rep each 45-52 sec per rep (aim to finish 1 minute
70yds) week you run workout) every rep in this time frame)
Run across the field, back, across again

CONDITIONING 6

Man-U Test Variation REPS TIME REST

2 25 sec down 35 sec to jog back to start
3 22 sec down 38 sec to jog back to start
3 20 sec down 40 sec to jog back to start
4 18 sec down 42 sec to jog back to start
3 20 sec down 40 sec to jog back to start
100yd distance
3 22 sec down 38 sec to jog back to start
2 25 sec down 35 sec to jog back to start

*You are to run this in its entirety, do your best to complete it in the assigned times. If you start to miss
times you still need to complete each sprint and jog. Then work to complete more sprints successfully the
next time you run this drill.

CONDITIONING 7A REPS REST TIME

100yd sprints 2 40sec 20sec
REST 1 Minute
200yd sprints@ 80% 1 90 sec 45 sec max
100yd sprints 2 40sec 20sec
REST 1 Minute
200yd sprints@ 80% 1 90 sec 45 sec max
100yd sprints 2 40sec 20sec
REST 1 Minute
200yd sprints@ 80% 1 90 sec 45 sec max
100yd sprints 2 40sec 20sec

CONDITIONING 7B REPS REST TIME

100yd sprints 2 40sec 20 sec
REST 1 Minute
300yd sprints@ 80% 1 90 sec 1min 5sec max
100yd sprints 2 40sec 20sec
REST 1 Minute
300yd sprints@ 80% 1 90 sec 1min 5sec max
100yd sprints 2 40sec 20sec
REST 1 Minute
300yd sprints@ 80% 1 90 sec 1min 5sec max
100yd sprints 2 40sec 20sec
CONDITIONING 7C REPS REST TIME
100yd sprints 2 40sec 20sec
REST 1 Minute
400yd sprints@ 80% 1 2min 1min 25sec max
100yd sprints 2 40sec 20sec
REST 1 Minute
400yd sprints@ 80% 1 2min 1min 25sec max
100yd sprints 2 40sec 20sec
REST 1 Minute
400yd sprints@ 80% 1 2min 1min 25sec max
100yd sprints 2 40sec 20sec

CONDITIONING 8A REPS REST TIME

Fartlek (on a field or 2 x 6 2 min JOG @60%
track) laps after set
Sprint the straights/sidelines of 6 laps 1min 35 sec- 1min 45 sec (max) per lap
and jog the curves/end lines

CONDITIONING 8 B REPS REST TIME

Fartlek (on a field or 2 x 7 2 min JOG @60%
track) laps after set
Sprint the straights/sidelines of 7 1min 35 sec- 1min 45 sec (max) per lap
and jog the curves/end lines laps

CONDITIONING 8C REPS REST TIME

Fartlek (on a field or 2 x 8 2 min JOG @60%
track) laps after set
of 8 laps 1min 35 sec- 1min 45 sec (max) per lap
Sprint the straights/sidelines
and jog the curves/end lines
CONDITIONING 9A REPS REST TIME
2 x 3 2 min 2 min 55 sec or less
laps after set
Figure 8s on of 3 laps
field
JOG @60%

CONDITIONING 9B REPS REST TIME

2x4 2 min 2 min 55 sec or
laps after less
Figure 8s on field set of 4
laps
JOG @60%

CONDITIONING 9B REPS REST TIME

2x5 2 min 2 min 55 sec or
laps after less
Figure 8s on field set of
5 laps
JOG @60%
CONDITIONING 10 TIME
21 Min Test
This can be done on a track, outside Objective is to cover as much distance in 21 minutes (no
through your neighborhood, or on a stopping). Should be able to cover at least 2.25 miles
treadmill (at 1% incline)
Try to increase how far you ran in the 21 min each time this is run.
Conditioning 11 A Reps Rest Diagram
Change of Direction/Sprint Starts
Acceleration/Deceleration @ MAX speed
2yd
10yd 10yd
s s
1. sprint to 3rd cone, complete a 4x
figure 8 thru middle 2 cones, (2 ea direction for
then sprint around last cone and figure 8/turn 45sec between
back to start around last cone) each rep

2. sprint to 3rd cone, backpedal 4x SPRINT

to 2nd cone, then sprint forward (2 ea direction for
around last cone and back to 45sec between BACKPEDAL
turn around last SPRINT
start cone) each rep

3. sprint to 2nd cone, circle cone, 4x

sprint around 4th cone back to (2 ea direction for
3rd cone, circle 3rd cone in same circle around 45sec between
direction, sprint through start cones/turn around each rep
last cone)

Conditioning 11 B Reps Rest Diagram

Change of Direction/Sprint Starts
Different Start Positions @ MAX speed

10yd 10yd
s s
1. Facing forward: kneel in lunge SPRINT
position, drive forward to sprint 6x
with 1st step from leg with knee up (3 each leg) 45sec between
(load weight into leg with knee each rep
up), sprint thru last cone
2. Sprint to 2nd cone, work back to SPRINT
1st cone in side on defensive 6x Defensive Stance Shuffle

stance, sprint thru last cone (3 each side) 45sec between SPRINT
each rep

3. Face sideways at start cone,

HOP
stand on leg farthest from start 6x SPRINT

cone, single leg hop in opposite (3 each leg) 45sec between

direction of standing leg and each rep
briefly pause (if on right leg...hop
to left), then push off and sprint
thru 2nd cone
 Conditioning 12 A Reps Rest Diagram
Change of Direction with Ball
Acceleration/Deceleration/Tight Turns with Ball @ MAX speed
2yd
10yd 10yd
s s
1. sprint dribble to 3rd cone, 4x
dribble a figure 8 thru middle (mix up foot used, SPRINT DRIBBLE
2 cones, then sprint dribble direction for turns, 45sec between
around last cone and back to surface of foot for each rep
start turns)

2. sprint dribble to 3rd cone, 4x SPRINT DRIBBLE

backpedal and drag back to 2nd (mix up foot used,
cone, then sprint dribble direction for turns, 45sec between BACKPEDAL w/Drag Back
SPRINT DRIBBLE
forward around last cone and surface of foot for each rep
back to start turns)

3. sprint to 2nd cone, circle 4x SPRINT DRIBBLE

cone, sprint around 4th cone (3 each direction for
back to 3rd cone, circle 3rd circle around 45sec between
cone in same direction, sprint cones/turn around each rep
through start last cone)
SPRINT DRIBBLE

Conditioning 12 B Reps Rest Diagram

Change of Direction with Ball
Shuttles with a Ball @ MAX speed

5yds 5yds 5yds

1. Sprint dribble to 2nd cone, 6x SPRINT DRIBBLE
back to start, sprint dribble to (3x turn each way)
3rd cone, back to start, sprint 45sec between
dribble to 4th cone, back to each rep
start
2. Sprint dribble AROUND 2nd 6x
cone, back to start, sprint (3 each foot)
dribble AROUND 3rd cone, 45sec between
back to start, sprint dribble each rep Same but dribble around each cone
AROUND 4th cone, back to
start
 Conditioning Time Sheet
Yo-Yo Test Score
5/23/22
6/20/22
7/11/22
8/8/22

Conditioning 1: 300 Yd Shuttle (25 yd distance) Rep 1 Rep 2 Rep 3

Set 1
5/27/22
Set 2
Set 1
6/17/22
Set 2

Set 1
7/8/22
Set 2
Set 1
7/29/22
Set 2
Conditioning 2: 5-10-15 Shuttles Rep 1 Rep 2 Rep 3 Rep 4 Rep 5 Rep 6
Set 1
6/6/22
Set 2

7/18/22 Set 1
Set 2
Set 1
8/11/22
Set 2

Conditioning 3: 300 Yd Shuttle (50 yd distance) Rep 1 Rep 2 Rep 3

Set 1
6/3/22
Set 2

Set 1
6/24/22
Set 2

Set 1
7/15/22
Set 2
Set 1
8/5/22
Set 2
Conditioning 5: Gassers
Rep 1 Rep 2 Rep 3 Rep 4 Rep 5
6/10/22
Rep 6 Rep 7 Rep 8 Rep 9 Rep 10

Rep 1 Rep 2 Rep 3 Rep 4 Rep 5

7/1/22
Rep 6 Rep 7 Rep 8 Rep 9 Rep 10

Rep 1 Rep 2 Rep 3 Rep 4 Rep 5

7/22/22
Rep 6 Rep 7 Rep 8 Rep 9 Rep 10

Rep 1 Rep 2 Rep 3 Rep 4 Rep 5

8/12/22
Rep 6 Rep 7 Rep 8 Rep 9 Rep 10

Conditioning 6: Man U Test

Rep # of Failure
5/30/22

Rep # of Failure
6/27/22

Rep # of Failure
8/1/22

Conditioning 10: 21 Min Test

Distance Covered
5/25/22

Distance Covered
6/22/22

Distance Covered
7/20/22
 Strength
Training

Lifting
Coming in strong is extremely important in reducing the risk of injuries (especially with 2x day practices in preseason).

INCREASE WEIGHT REGULARLY & RECORD YOUR WEIGHTS USED on the lifts sheets
provided

A page of additional/optional core exercises can be found at the end of the packet

Please see an example of my workout sheets below and how to go about completing a lift

PLEASE REACH OUT IF YOU HAVE QUESTIONS ABOUT THE WORKOUTS

Small daily improvements are the key to staggering long-term results!

 You will notice on the left A1, A2, A3, B1, B2… the letter refers to a grouping of exercises that should be
completed together. For example: A1, A2, A3 should be completed like a mini circuit. You will complete one
set of 8ea leg Dumbbell Walking Lunges (A1), followed by Dumbbell Floor Press (A2), and then A3. Then
complete remaining 2 sets before moving on to B1. You will then do the same with the “B” exercises and
finally the “C” exercises.
EACH WORKOUT YOU WILL MOVE FROM LEFT to RIGHT ON THE SHEET IN TERMS OF FILLING IN WEIGHTS
AND THE NUMBER OF REPETITIONS
The number of repetitions you
are to complete in each set (all
Space to write down the
exercises in the DAY 1 and Day 2
weight you used
workouts have 3 sets)

As explained
above, these *Please pay
3 exercises attention to any
are to be notes on the right
completed side about the
together 3
exercise*
times before
moving on
the next
grouping of
exercises
 Phase I: INTRODUCTORY

This phase is focused on getting you back into lifting consistently and getting basic techniques down
before progressing to more challenging movements. Start with weight you are comfortable with and
focus on the techniques and mastering the movements. As you get more comfortable you can certainly
add weight, but not at the expense of technique.

Moderate weight---Moderate # of reps

There are videos of EVERY exercise provided on our team YouTube

page. W&J Women's Soccer YouTube Channel
 PHASE I - "INTRODUCTORY" Day 1
Date W R W R W R
A1
23-May 8ea 8ea 8ea
30-May 8ea 8ea 8ea
Dumbbell Walking Lunges chest up, step staight into next
6-Jun 10ea 10ea 10ea
13-Jun 10ea 10ea 10ea
A2
23-May 10 10 10
30-May 10 10 10 arms tucked under shoulder
Dumbbell Floor Press
6-Jun 12 12 12 height
13-Jun 12 12 12
A3
23-May 15ea 15ea 15ea
Side Plank w/ Hip Touches
30-May 15ea 15ea 15ea
6-Jun 15ea 15ea 15ea
13-Jun 15ea 15ea 15ea
B1
23-May 10ea 10ea 10ea on floor
30-May 10ea 10ea 10ea on floor
Single Leg Glute Bridge
6-Jun 10ea 10ea 10ea on soccer ball/foam roller
13-Jun 10ea 10ea 10ea on soccer ball/foam roller
B2
23-May 10 10 10 knees bent
30-May 10 10 10 knees bent
Body Row
6-Jun 10 10 10 legs straight
13-Jun 10 10 10 legs straight
B3
23-May 20s 20s 20s
shoulder and feet stay like 6in
Weighted Hollow Holds
30-May 20s 20s 20s
off ground, hold a weight 6 in
6-Jun 30s 30s 30s
off chest
13-Jun 30s 30s 30s
C1
23-May 10ea 10ea 10ea
lay on side with one leg bent
30-May 10ea 10ea 10ea
4 way Hip (bottom leg only) over and foot infront of knee on
6-Jun 12ea 12ea 12ea
ground, lift leg straight up
13-Jun 12ea 12ea 12ea
C2
23-May 10 10 10
30-May 10 10 10
Ys (on incline bench) Thumbs Up, bench at 45deg
6-Jun 12 12 12
13-Jun 12 12 12
C3
23-May 15ea 15ea 15ea
Opp. arm and leg extend,
30-May 15ea 15ea 15ea
Alternating Dead Bugs alternate each rep., keep back
6-Jun 15ea 15ea 15ea
flat on ground entire time
13-Jun 15ea 15ea 15ea
There are videos of EVERY exercise provided on our team YouTube page.
W&J Women's Soccer YouTube Channel
 PHASE I - "INTRODUCTORY" Day 2
Date W R W R W R
A1
23-May 10 10 10
Dumbbell Exercise Ball Squat (use no 30-May 10 10 10 Ex. Ball at back, lower to squat
less than 20lb DBs) 6-Jun 12 12 12 with DBs outside of knees
13-Jun 12 12 12
A2
23-May 10 10 10
Tricep Push Ups
30-May 10 10 10
elbows stay tucked in
6-Jun 12 12 12
13-Jun 12 12 12
A3
23-May 30 30 30
Reach Thrus
30-May 30 30 30
chin tucked to chest
6-Jun 30 30 30
13-Jun 30 30 30
B1
23-May 6ea 6ea 6ea
slide hands around pole as
30-May 6ea 6ea 6ea
Pistol Squats lower to sit back, non-working
6-Jun 6ea 6ea 6ea
leg in front
13-Jun 6ea 6ea 6ea
B2
23-May 10 10 10
30-May 10 10 10 palms face floor, set bench to
Dumbbell Incline Bench Pronated Row
6-Jun 12 12 12 45deg
13-Jun 12 12 12
B3
23-May 30 30 30
Swimmers
30-May 30 30 30
straight arms, keep arms at ears
6-Jun 30 30 30
13-Jun 30 30 30
C1
23-May 10ea 10ea 10ea
30-May 10ea 10ea 10ea sit with 1 knee bent, hug knee,
Seated Hip Flexor Waterbottle Lift
6-Jun 12ea 12ea 12ea SLOWLY raise opp leg up and
13-Jun 12ea 12ea 12ea over waterbottle
C2
23-May 10 10 10
30-May 10 10 10 ends of DB up, DON'T ROCK,
Hammer Curls
6-Jun 12 12 12 elbows pinned to ribs
13-Jun 12 12 12
C3
23-May 15ea 15ea 15ea
30-May 15ea 15ea 15ea
Penguins
6-Jun 15ea 15ea 15ea
13-Jun 15ea 15ea 15ea
There are videos of EVERY exercise provided on our team YouTube page.
W&J Women's Soccer YouTube Channel
 PHASE I - "INTRODUCTORY" Day 3
Date W R W R W R
A1
23-May 8ea 8ea 8ea
near side leg steps up, do not let
30-May 8ea 8ea 8ea
Dumbbell Lateral Step Ups knee come in, step up on bench
6-Jun 10ea 10ea 10ea each rep
13-Jun 10ea 10ea 10ea
A2
23-May 8ea 8ea 8ea
lie on bench, other arm remains
30-May 8ea 8ea 8ea
Single Arm Dumbbell Bench Press extended, no weight in extended
6-Jun 10ea 10ea 10ea
arm, engage core
13-Jun 10ea 10ea 10ea
A3
23-May 30 30 30
30-May 30 30 30 keep legs straight as possible,
Toe Touches
6-Jun 30 30 30 slow and controlled
13-Jun 30 30 30
B1
23-May 8ea 8ea 8ea
30-May 8ea 8ea 8ea slight bend in both knees, 1
Dumbbell Kickstand RDL
6-Jun 10ea 10ea 10ea foot in front of other
13-Jun 10ea 10ea 10ea
B2
23-May 10 10 10
30-May 10 10 10
Tricep Push Ups elbows stay tucked in
6-Jun 12 12 12
13-Jun 12 12 12
B3
23-May 10 10 10
30-May 10 10 10
Inchworms
6-Jun 10 10 10
13-Jun 10 10 10
C1
23-May 8ea 8ea 8ea
30-May 8ea 8ea 8ea weight thru front leg, back leg is
Curtsy Lunges
6-Jun 10ea 10ea 10ea for balance only
13-Jun 10ea 10ea 10ea
C2
23-May 10 10 10
30-May 10 10 10 hands on flat bench, KEEP ARMS
Incline Scap Push Ups
6-Jun 12 12 12 STRAIGHT
13-Jun 12 12 12
C3
23-May 15ea 15ea 15ea
30-May 15ea 15ea 15ea
Figure 4 Crunch
6-Jun 15ea 15ea 15ea
13-Jun 15ea 15ea 15ea
There are videos of EVERY exercise provided on our team YouTube page.
W&J Women's Soccer YouTube Channel
 Phase II: STRENGTH

This phase is focused on building muscle by increasing the load while still building a solid lifting
foundation with more complex movements. You should still increase weight week to week in this phase.

Increased Weight ----Moderate # of Reps

There are videos of EVERY exercise provided on our team YouTube

page. W&J Women's Soccer YouTube Channel
 PHASE II- "Strength" Day 1
Date W R W R W R
A1
20-Jun 6ea 6ea 6ea
27-Jun 6ea 6ea 6ea chest up, lower straight down
Barbell Split Squats
4-Jul 8ea 8ea 8ea (not fwd), feet stay set
11-Jul 8ea 8ea 8ea
A2
20-Jun 10 10 10
27-Jun 10 10 10
Dumbbell Incline Bench bench at 45deg
4-Jul 12 12 12
11-Jul 12 12 12
A3
20-Jun 15ea 15ea 15ea
27-Jun 15ea 15ea 15ea
Side Plank w/ reach thrus
4-Jul 15ea 15ea 15ea
11-Jul 15ea 15ea 15ea
B1
20-Jun 8ea 8ea 8ea
Single Leg- Foot Elevated Bridges 27-Jun 8ea 8ea 8ea heel on bench, non-working leg
@90deg w/ Toes Pulled toward shin 4-Jul 10ea 10ea 10ea in line with working leg, hips up
11-Jul 10ea 10ea 10ea
B2
20-Jun 6 6 6 more weight=more assistance
27-Jun 6 6 6 (easier), palms away from face,
Machine Assisted Pull Up
4-Jul 8 8 8 think about pulling shoulders
11-Jul 8 8 8 down
B3
20-Jun 15 15 15
Anti Extension Dumbbell Straight Leg 27-Jun 15 15 15 DB held behind head with arms
Raise 4-Jul 15 15 15 extended (keep off ground)
11-Jul 15 15 15
C1
20-Jun 6ea 6ea 6ea
in low squat, band above knees,
27-Jun 6ea 6ea 6ea
Banded Staggered Stance Hip Openers staggered stance, slowly rotate
4-Jul 6ea 6ea 6ea knees out 1 at a time
11-Jul 6ea 6ea 6ea
C2
20-Jun 8 8 8 elbows @90 at your side, raise arms
Dumbbell 90deg Lateral Raise to 27-Jun 8 8 8 to shoulder height, extend arms
Straight Raise 4-Jul 8 8 8 straight out for lateral raise, lower
11-Jul 8 8 8 slowly
C3
20-Jun 10ea 10ea 10ea
legs straight as possible, body in
27-Jun 10ea 10ea 10ea
Windshield Wipers L shape, try not to let feet touch
4-Jul 10ea 10ea 10ea
ground
11-Jul 10ea 10ea 10ea
There are videos of EVERY exercise provided on our team YouTube page.
W&J Women's Soccer YouTube Channel
 PHASE II- "Strength" Day 2
Date W R W R W R
A1
20-Jun 8 8 8
27-Jun 8 8 8 squat to 90deg or close to, light
Barbell Back Squat to Bench
4-Jul 10 10 10 touch on bench-NOT A REST
11-Jul 10 10 10
A2
20-Jun 8 8 8
27-Jun 8 8 8 to set hands- have thumb tips
Close Grip Barbell Bench Press
4-Jul 10 10 10 touch (field goal)
11-Jul 10 10 10
A3
20-Jun 15 15 15 hips at end of bench, bring
27-Jun 15 15 15 knees to chest,get hips off
Bench Knee Tucks to Straight Leg
4-Jul 15 15 15 bench, then extend legs and
11-Jul 15 15 15 lower slowly
B1
20-Jun 8 8 8
hands just outside thighs, slight
27-Jun 8 8 8
Barbell RDL bend in knees- keep this
4-Jul 10 10 10
position throughout
11-Jul 10 10 10
B2
20-Jun 8 8 8
27-Jun 8 8 8 chest over toes, pull bar to belly
Bent Over Barbell Row
4-Jul 10 10 10 button
11-Jul 10 10 10
B3
20-Jun 10ea 10ea 10ea
Staggered Stance Weighted Wood Chop
27-Jun 10ea 10ea 10ea start w/DB @ shoulder height, stand
4-Jul 10ea 10ea 10ea in 1/2 lunge, DB goes from side w/
11-Jul 10ea 10ea 10ea knee up to outside hip of back leg
C1
20-Jun 6ea 6ea 6ea
Band around feet, lateral, toes in,
27-Jun 6ea 6ea 6ea
3-Way Band Walks straight leg lateral, 6ea way/each
4-Jul 6ea 6ea 6ea
variation
11-Jul 6ea 6ea 6ea
C2
20-Jun 20s 20s 20s
2.5-5lbs, lying face down- head
27-Jun 20s 20s 20s
Weighted W- holds on floor, pinch shoulder blades
4-Jul 20s 20s 20s
together
11-Jul 20s 20s 20s
C3
20-Jun 10ea 10ea 10ea
no weight, work on side at a
27-Jun 10ea 10ea 10ea
Single Leg V-Ups time, hold non-working leg at
4-Jul 10ea 10ea 10ea
6in off ground
11-Jul 10ea 10ea 10ea
There are videos of EVERY exercise provided on our team YouTube page.
W&J Women's Soccer YouTube Channel
 PHASE II- "Strength" Day 3
Date W R W R W R
A1
20-Jun 8ea 8ea 8ea
hold one DB end up, under
Dumbbell Lateral Lunge
27-Jun 8ea 8ea 8ea
chin, sit back--step slightly
4-Jul 10ea 10ea 10ea forward
11-Jul 10ea 10ea 10ea
A2
20-Jun 8 8 8
27-Jun 8 8 8 hands shoulder width apart,
Barbell Bench
4-Jul 10 10 10 touch chest- DO NOT BOUNCE
11-Jul 10 10 10
A3
20-Jun 10ea 10ea 10ea
27-Jun 10ea 10ea 10ea other leg flat on ground, 5-
Single Leg Weighted Toe Touch
4-Jul 10ea 10ea 10ea 10lbs
11-Jul 10ea 10ea 10ea
B1
20-Jun 8ea 8ea 8ea
Dumbbell Rear Foot Elevated RDL w/ 27-Jun 8ea 8ea 8ea back leg straight, bend at waist,
Row 4-Jul 10ea 10ea 10ea row to belly button with 2 DBs
11-Jul 10ea 10ea 10ea
B2
20-Jun 10 10 10
27-Jun 10 10 10
Tricep Push-Ups elbows stay pinched
4-Jul 12 12 12
11-Jul 12 12 12
B3
20-Jun 20s ea 20s ea 20s ea
hold 1 weight on 1 side, do not
27-Jun 20s ea 20s ea 20s ea
Dumbbell/Kettle Bell Farmer Walk let yourself be pulled down to
4-Jul 20s ea 20s ea 20s ea
side with weight
11-Jul 20s ea 20s ea 20s ea
C1
20-Jun 8 8 8
Dumbbell Hip Ups
27-Jun 8 8 8 shoulders/arms on bench, weight
4-Jul 10 10 10 over hips, drive heels into ground
11-Jul 10 10 10
C2
20-Jun 8 8 8
min 10lb plate, hold sides of
27-Jun 8 8 8
Pressured Plate Raise plate with palms, (do not wrap
4-Jul 8 8 8
finger tips around)
11-Jul 8 8 8
C3
20-Jun 10ea 10ea 10ea
27-Jun 10ea 10ea 10ea
Front Plank w/ Mt. Climber opp knee to elbow
4-Jul 10ea 10ea 10ea
11-Jul 10ea 10ea 10ea
There are videos of EVERY exercise provided on our team YouTube page.
W&J Women's Soccer YouTube Channel
 Phase III: SPEED/EXPLOSIVE

This phase is focused on your fast twitch muscles and getting your muscles to “fire” quickly. We are
looking for you to move a decent amount of weight with more speed than in past phases, thus several
exercises have explosive movement super sets or tempos provided. The paired exercises (or SUPERSETS)
are to be done immediately with no rest.

Moderate weight---High # of Reps

There are videos of EVERY exercise provided on our team YouTube

page. W&J Women's Soccer YouTube Channel
 PHASE III- "SPEED/EXPLOSIVE" Day 1
Date W R W R W R
A1
18-Jul 8ea 8ea 8ea
rear foot elevated, lower
25-Jul 8ea 8ea 8ea
Dumbbell Bulgarian Split Squat knee straight down, chest
1-Aug 10ea 10ea 10ea up----drop weight to do
8-Aug 10ea 10ea 10ea split squats
Bulgarian Quick Fwd. Hops onto Plate Complete 6 ea leg RIGHT AFTER each leg of Bulgarians
A2
18-Jul 3ea 3ea 3ea
Alt. Single Arm to Double Arm 25-Jul 3ea 3ea 3ea left, right, both- keep
Dumbbell Press 1-Aug 4ea 4ea 4ea arm extended when
8-Aug 4ea 4ea 4ea not working
Explosive Push Ups Complete 5 ea RIGHT AFTER DB Press (alt. Between close and wide hand position)
A3
18-Jul 10ea 10ea 10ea
25-Jul 10ea 10ea 10ea
Front Plank w/ Alt Arm Reach
1-Aug 10ea 10ea 10ea
8-Aug 10ea 10ea 10ea
B1
18-Jul 8 8 8
Double Leg Exercise Ball Curl
25-Jul 8 8 8
1-Aug 10 10 10 quick in slow out, hips
8-Aug 10 10 10 stay up entire time
B2
18-Jul 8 8 8
Machine Assisted Pull Ups
25-Jul 8 8 8 Should be able to lower
1-Aug 10 10 10 machine assistance
8-Aug 10 10 10 (weight) from phase 1
B3
18-Jul 10 10 10
hips stay forward, extend
25-Jul 10 10 10
Kneeling Exercise Ball Rollouts out as far as possible, do
1-Aug 10 10 10 not bend at hips as you
8-Aug 10 10 10 return to start
C1
18-Jul 20 sec 20 sec 20 sec toes pulled up, lean at
Banded Runner Pose Hold
25-Jul 20 sec 20 sec 20 sec 45 deg when doing
1-Aug 30 sec 30 sec 30 sec (against wall or
8-Aug 30 sec 30 sec 30 sec barbell)
Bannded Knee Drive Complete 6 ea leg RIGHT AFTER each leg of Bannded Runner Pose Hold
C2
18-Jul 8 8 8
Dumbbell Skull Crusher
25-Jul 8 8 8
elbows stay tucked
1-Aug 10 10 10
8-Aug 10 10 10
DB Press (quick but controlled) Complete 8 RIGHT AFTER each set of DB Skull Crushers
C3
18-Jul 10ea way 10ea way 10ea way
use 5-10lb plate if
25-Jul 10ea way 10ea way 10ea way
Lateral Bear Cralws (slow) possible on back to
1-Aug 10ea way 10ea way 10ea way
ensure back is flat
8-Aug 10ea way 10ea way 10ea way
There are videos of EVERY exercise provided on our team YouTube page.
W&J Women's Soccer YouTube Channel
 PHASE III- "SPEED/EXPLOSIVE" Day 2
Date W R W R W R
A1
18-Jul 6ea 6ea 6ea
rep 1/4 squat stright to 1/4
Barbell Russian Squats for speed 25-Jul 8ea 8ea 8ea
squat w/ calf raise repeat
(1/4 squat to 1/4 squat with calf raise) 1-Aug 10ea 10ea 10ea 1/4 squat, repeat 1/4 squat
8-Aug 10ea 10ea 10ea w/ calf raise
Jump Squats Complete 5 RIGHT AFTER each set of Russian Squats
A2
18-Jul 8 8 8
Dumbbell Bench Chest Fly
25-Jul 8 8 8 slight bend in elbows,
1-Aug 10 10 10 do not go lower than
8-Aug 10 10 10 chest height
Neutral Close Grip DB Bench Press Complete 8 RIGHT AFTER each set of DB Bench Chest Fly (palms face each other)
A3
18-Jul 10 10 10
25-Jul 10 10 10
Weighted Sit-Ups
1-Aug 10 10 10 weight behind head
8-Aug 10 10 10 with elbows stay out
Sit Up (no weight) Complete 6 RIGHT AFTER each set of Weighted Sit-ups
B1
18-Jul 8ea 8ea 8ea
Dumbbell Single Leg RDL
25-Jul 8ea 8ea 8ea
weight in opposite hand as
1-Aug 10ea 10ea 10ea standing leg, avoid setting
8-Aug 10ea 10ea 10ea foot down in between reps
B2
18-Jul 8 8 8
25-Jul 8 8 8 palms fwd, shoulders
Dumbbell Incline Bench Supinated Row
1-Aug 10 10 10 relaxed
8-Aug 10 10 10
DB Incline Bench Neutral Grip Row Complete 8 RIGHT AFTER each set of DB Incline Bench Supinated Row (palms face eachother)
B3
18-Jul 8 8 8
25-Jul 8 8 8
Iron Cross Knee Tucks
1-Aug 10 10 10
8-Aug 10 10 10
C1
18-Jul 15s ea 15s ea 15s ea
Single Leg Calf Raise Hold
25-Jul 15s ea 15s ea 15s ea on elevated surface,
1-Aug 15s ea 15s ea 15s ea move through full
8-Aug 15s ea 15s ea 15s ea range of motion
Double Leg Calf Raise Quick Reps Complete 8 RIGHT AFTER each set of SL Calf Raise Hold
C2
18-Jul 8ea 8ea 8ea
25-Jul 8ea 8ea 8ea other arm holds @ 90
Single Arm Bicep Curls
1-Aug 10ea 10ea 10ea deg, DO NOT ROCK
8-Aug 10ea 10ea 10ea
Bicep Curls Complete 8 RIGHT AFTER each set of Single Arm Bicep Curls
C3
18-Jul 8 8 8
Weighted Double Leg V-Ups
25-Jul 8 8 8
10lbs
1-Aug 10 10 10
8-Aug 10 10 10
There are videos of EVERY exercise provided on our team YouTube page.
W&J Women's Soccer YouTube Channel
 PHASE III- "SPEED/EXPLOSIVE" Day 3
Date W R W R W R
A1
18-Jul 8ea 8ea 8ea step off bench each rep, full

Lunge to Step Up w/ Knee Drive

25-Jul 8ea 8ea 8ea knee drive ---complete 1 leg of
step ups then speed knee
1-Aug 10ea 10ea 10ea drives same leg-then switch
8-Aug 10ea 10ea 10ea legs
Knee Drive for Speed (no weight) Complete 6 RIGHT AFTER each leg of Lunge to Step Up w/ Knee Drive
A2
18-Jul 8ea 8ea 8ea slow on way down,
25-Jul 8ea 8ea 8ea quick on way up, DO
Explosive Barbell Bench Press
1-Aug 10ea 10ea 10ea NOT BOUNCE OFF
8-Aug 10ea 10ea 10ea CHEST
A3
18-Jul 3 ea 3 ea 3 ea
Alt. Directions 1/2 Kneeling Kettle 25-Jul 3 ea 3 ea 3 ea rep 3 ea way/each leg
Bell or Plate Halos 1-Aug 3 ea 3 ea 3 ea (12 total reps per set)
8-Aug 3 ea 3 ea 3 ea
B1
18-Jul 8ea 8ea 8ea
all 1 side then switch,
Single Leg Exercise Ball Hamstring 25-Jul 8ea 8ea 8ea
keep hips up entire
Curls 1-Aug 10ea 10ea 10ea time
8-Aug 10ea 10ea 10ea
B2
18-Jul 8 8 8
25-Jul 8 8 8
Tricep Push-Ups elbows tucked in
1-Aug 10 10 10
8-Aug 10 10 10
Scap Push-Ups (arms straight) Complete 6 RIGHT AFTER each set of Tricep Push-Ups
B3
18-Jul 8ea 8ea 8ea
25-Jul 8ea 8ea 8ea on elbows, knee to
Spiderman Plank
1-Aug 10ea 10ea 10ea same side elbow
8-Aug 10ea 10ea 10ea
C1
18-Jul 15s 15s 15s
25-Jul 15s 15s 15s
Exercise Ball Squeeze Hold
1-Aug 15s 15s 15s
8-Aug 15s 15s 15s
Exercise Ball Squeeze Reps Complete 10 RIGHT AFTER each set of Exercise Ball Squeeze Hold
C2
18-Jul 8ea 8ea 8ea
1/2 Kneeling Single Arm Shoulder 25-Jul 8ea 8ea 8ea
Press 1-Aug 10ea 10ea 10ea same arm locked out
8-Aug 10ea 10ea 10ea Overhead as knee up
C3
18-Jul 10 10 10
25-Jul 10 10 10
Straight Leg Raises to 90 deg
1-Aug 12 12 12
8-Aug 12 12 12
There are videos of EVERY exercise provided on our team YouTube page.
W&J Women's Soccer YouTube Channel
 BALL WORK &
CORE
ACTIVATION

Core Activation
This should be completed 2x week on days with your ball work
Exercises Sets /Reps Instructions
Pelvic Tilt 2x10 on floor, flat feet, legs bent, pin
back flat against floor
Dead Bugs 2x20 (10ea side) slow and controlled, back pinned
flat to floor
Front Plank 2x30sec work way up to 1 min planks,
think belly button to spine
Baby Bird Dogs 2x20 (10ea side) forehead down on ground, opp.
arm and leg raise, lower with
control
Side Plank 2x30sec ea side on elbow

There are videos of EVERY exercise provided on our team YouTube page.
W&J Women's Soccer YouTube Channel
 BALL WORK
Ball work included in the calendar on Tuesdays and Thursdays. Below are some ideas to get you started. Feel
free to do other things, but the focus is getting a lot of quality touches on the ball.

Tuesdays and Thursdays should consist of at least 30 minutes of quality touches

Ball Skills

https://www.youtube.com/watch?v=7CISBtIVi3Y

https://www.youtube.com/watch?v=UFhCXHWIp2A

https://www.youtube.com/watch?v=IeMYh7roBjk

Juggling

• Free (any surface)

• Tennis ball free
• Right foot only/Left Foot only
• Tennis ball Right foot only/Left Foot only
• Alt. feet
• Tennis ball alt. Feet

Dribbling

https://www.instagram.com/p/B_FTIilgaJB/?igshid=1wtwbzrbfuqzy

https://www.instagram.com/p/B_Pcc3Pgch2/?igshid=82tz2gxomzgt

https://www.youtube.com/watch?v=gzmV5Jmb3xE

https://www.youtube.com/watch?v=jwIHc9rz7yo

https://www.youtube.com/watch?v=l6VoouYDsqA

• You do not have to necessarily worry about the scoring (you can if you want to gauge how you are doing), just
try the dribbling/change of direction drills

10 cone dribbling

Set 10 cones out 1yd or big step apart (10yd total distance)

• Free dribble (any surface/foot)

• Right Foot only/Left Foot only
• Inside of feet only
• Outside of feet only
• Sole of foot (face sideways -cones in front of you Left to Right)-using sole roll forward in front of cone, then roll
to side to space between cones, then drag back, roll to side, then roll fwd to in front of cone, etc.)
Passing

https://www.youtube.com/watch?v=_zHrqZQDKYw

• If you can find a wall outside, in a gym, etc.

https://www.instagram.com/p/CO0UFlgtrln/?utm_medium=share_sheet

• Need a partner and a few cones

https://www.instagram.com/p/CNVBlqxF5Lx/?utm_medium=share_sheet

• Need a partner and a few cones

https://www.instagram.com/p/CMNAScXlDIC/?utm_medium=share_sheet

• Need a partner and a few cones

Wall Work (concrete wall, basement, etc.):

Stand 3 yd from wall, if possible set up a gate (about 2 big steps wide)

• 2 Touch free (either foot)

• 2 Touch Right Foot only/Left Foot only (receive and pass with same foot)
• 1 Touch free (either foot)
• 1 Touch Right Foot only/Left Foot only

Partner Passing:

Set 1 cone in front of you, partner stands like 3-5 yds away

• Inside of foot touch across cone (both feet, whatever side the ball goes to)
• Right foot inside of foot touch, pass left foot
• Left foot inside of foot touch, pass right foot
• Right foot outside of foot touch, pass right foot
• Left foot outside of foot touch, pass left foot

Drills for Defenders

https://www.instagram.com/p/COX_A0SFxeJ/?utm_medium=share_sheet

• Need a partner and cones

Drills for Attacking Players

https://www.instagram.com/p/CMZx7MOFpYz/?utm_medium=share_sheet

https://www.instagram.com/p/CLxQpyZpS6L/?utm_medium=share_sheet
 GOALKEEPER POSITION WORK

Below are some exercises you can do by yourself (or with 1 other person) to get touches and work on various
techniques.

Distribution and Footwork

• Goal Kicks, Punts, Throw to a target (cones, small goal, etc.)
• Footwork/Ladder Drills- https://www.youtube.com/watch?v=VE9K9w6rOmM#action=share
Individual Training Drills
• Front Smother (by yourself)
o Lightly punch or roll ball out in front and front smother
o Continue moving forward with each save
o https://youtu.be/Uq5-LxVcj6o
• Front Smother OR Dive (with a partner)
o Partner rolls ball thru legs and GK front smothers ball
o Partner rolls ball thru legs: attack ball w/dive (replicate diving to take ball off feet in 1v1
situation)
o https://youtu.be/3tUYAdgcRb4
• Collapse Dive to Single Side (by yourself)
o Set up two balls (one is positioned forward) on a line to encourage forward movement
o Start in middle, shuffle & touch ball, get across quickly to make a collapse dive on ball in front
o https://youtu.be/wLXkVzp9a84
• Collapse Dive -Alt. Sides (by yourself)
o Set up two balls positioned in front of a line to encourage forward movement
o Start in middle, shuffle & touch ball then get across quickly to make a collapse dive, quickly get
up and get across to other ball and make a save
o Work in sets of 4 saves (2 each side)
o https://youtu.be/U2jFmWQjQFY
• 1/2 Kneeling to Collapse Dive (by yourself)
o Kneel with 1 leg up- WORK to the side with leg up
o Roll ball thru that leg and complete a collapse dive in that direction
o https://youtu.be/Q57Ee9278tI
• 1/2 Kneeling to High Ball (by yourself)
o Kneel with 1 leg up- WORK to the side with leg up
o Bounce ball outside of knee and then drive up to collect the ball above your head
o https://youtu.be/qGGWSPKasl4
• Seated Quick Up
o Start sitting with legs straight
o Toss ball up high enough so you can get up & make a save before the ball hits the ground
o Progress to bouncing ball & making save before ball hits ground(Focus on collecting ball at
highest point
• https://youtu.be/7yH5C-djL8s
Goleline Instagram: (good hand-eye coordination
ideas)https://instagram.com/goleline?igshid=a03ck3s5q2w2
Side Kick Distribution
https://www.instagram.com/reel/CKCLQNAIOtb/?utm_medium=share_sheet
GK Distribution
https://youtu.be/gfng0lNe7iQ
 Total Body Circuit
Phase I
*Complete the dynamic warm-up and balance before the workout*

Balance Exercises WITHOUT SHOES

Exercise Sets/Reps Instructions
Standing on 1 Leg knee up (runner pose) 2x20sec runner pose, toes pulled up
3 Way ball pick up 2x4ea set ball in front of non-standing leg, then in
forward, side, back, curtsy, foot does not
1/2 squat standing 4 way tap 3x3ea come down between taps
SL Baby Hops forward 2x6ea not for distance, STICK LANDING
SL Bound Hops 2x6ea move at 45deg angle, STICK LANDING

30 sec each exercise, 3 times, 10 sec rest after set of 3 exercises, then Switch

Exercise Instructions Equipment Needed

Suicide Sprints see video
180 jumps turn left then turn back right
Double Leg V-Ups see video
10 sec Rest
High Knees knees all way up
Lateral 2 step to Hop see video
Plank Jacks see video
10 sec rest
Low Squat Jacks stay low
1-2-3 Heisman see video
Power Knee see video

There are videos of EVERY exercise provided on our team YouTube page.
W&J Women's Soccer YouTube Channel
 Total Body Circuit
Phase II
*Complete the dynamic warm-up and balance before the workout*

Balance Exercises WITHOUT SHOES

Exercise Sets/Reps Instructions
Standing on 1 Leg knee up (runner pose) 2x20sec runner pose
set ball in front of non standing leg, then in
front of standing leg, then to outside of
standing leg, all one motion, tap ball on
3 Way ball pick up 2x4ea ground then bring it up
forward, side, back, curtsy, foot does not
1/2 squat standing 4 way tap 3x3ea come down between taps
SL Baby Hops forward 2x6ea not for distance, STICK LANDING
SL Bound Hops 2x6ea move at 45deg angle, STICK LANDING

30 sec each exercise, 3 times, 10 sec rest after set of 3 exercises then Switch

Exercise Instructions Equipment Needed

Squat to Kick kick across body
Broad Jump, Backpedal to start soft landing
Plank Up Downs see video
10 sec Rest
4 Jab- 4 Knee Punch see video
Scissor Chest Opener see video
Mountain Climbers see video
10 sec rest
1-2-3 Clap see video
Switch Kick see video
Hop Hop Knee see video

There are videos of EVERY exercise provided on our team YouTube page.
W&J Women's Soccer YouTube Channel
 Total Body Circuit
Phase III
*Complete the dynamic warm-up and balance before the workout*

Balance Exercises WITHOUT SHOES

Exercise Sets/Reps Instructions
Standing on 1 Leg knee up (runner pose) 2x20sec runner pose
set ball in front of non standing leg, then in
front of standing leg, then to outside of
standing leg, all one motion, tap ball on
3 Way ball pick up 2x4ea ground then bring it up
forward, side, back, curtsy, foot does not
1/2 squat standing 4 way tap 3x3ea come down between taps
SL Baby Hops forward 2x6ea not for distance, STICK LANDING
SL Bound Hops 2x6ea move at 45deg angle, STICK LANDING

30 sec each exercise, 3 times, 10 sec rest after set of 3 exercises then Switch

Exercise Instructions Equipment Needed

Side Step to Cross Punch see video
Switch Kick Punch see video
Plank Jack Tap see video
10 sec Rest
Power Jacks see video
Deep Squat to Burpee see video
Flutter Kicks small ones
10 sec rest
Floor Tricep Dips for Speed see video
2 Squats to squat Jump see video
Pike Up to Alt. Spiderman see video

There are videos of EVERY exercise provided on our team YouTube page.
W&J Women's Soccer YouTube Channel
 Core Exercises
1-2 Times a week you can add in some additional Core work
Select 6 exercises and complete 2 sets of 20 reps of each exercise

Penguins- https://youtu.be/IDAn6lyiNuw
Reach Thrus- https://youtu.be/uy3z_cq6EGc
Swimmers- https://youtu.be/3fDjzzfovZE
Side Jack Knives- https://youtu.be/eor6CBP6nTU
Reverse Crunches- https://youtu.be/gAyTBB4lm3I
Alt. Dead Bugs- https://www.youtube.com/watch?v=I5xbsA71v1A
Toe Touches- https://youtu.be/eazQpjRjy2U
Bicycles- https://youtu.be/9FGilxCbdz8
Flutter Kicks- https://youtu.be/ZB1SwBRVLCc
Straight Leg Sit Ups- https://youtu.be/LL01PRiqZVo
Windshield Wipers (legs straight)- https://youtu.be/X59_4RrU_aA
Bear Crawl Hold (hold 2 x20 sec instead of reps)- https://youtu.be/n6D52xzXKCg
Alt. Opposite Arm/Leg Raise(hold 3 sec then switch)- https://www.youtube.com/watch?v=GJ34tTJyWz8
Inch Worms- https://youtu.be/VSp0z7Mp5IU
Double Leg V-Ups- https://youtu.be/7UVgs18Y1P4
Single Leg V-Ups- https://youtu.be/0EIDVDbzVNo
Opposite Side V-Ups (R Hand to L Leg, L Hand to R Leg)- https://youtu.be/u8lo0lGPC6k
Banded Mountain Climber- https://youtu.be/cOsaztSz9N4
Spiderman Plank- https://youtu.be/DVXT7xBA_jU
Superman (Raise Legs and Arms)- https://youtu.be/zalgF6oou4E
Alternating Superman (Raise L Arm/R Leg, then Raise R Arm/L Leg)- https://youtu.be/nCac1SZNmnY
Superman Penguins- https://www.instagram.com/p/B-4zYNglvFE/?igshid=ttwsrmgcaogi
Figure 4 Crunch- https://youtu.be/lXjpffXAqf0
Reverse Banded Mountain Climber( Do not elevate feet)- https://youtu.be/ZcSAFlO56_c
Kneeling Exercise Ball Rollout- https://youtu.be/FRMXEadFTEc
Exercise Ball Knee Tucks- https://youtu.be/PbCgRWzQPc8
Hollow Holds- https://www.youtube.com/watch?v=4xRpGgttca8
Side Plank- https://youtu.be/ZpBJIRLGEgg
Front Plank- https://youtu.be/GoflPzSrdKc
Front Plank with Alt. Hand and Foot Raise- https://youtu.be/iWjH5xgZgyQ
Front Plank with Arms on Exercise Ball- https://youtu.be/kKVwsBI3CbE
Front Plank with Hands on Exercise Ball- https://youtu.be/2vu4RDxGTd0