News and Announcements

Post Author Picture

Summer Training Plan

Posted by CCHS Womens Soccer at Jun 11, 2022 10:16AM PDT ( 0 Comments )

*You MUST have physical and all forms COMPLETED prior to 1st Day of pre-season

Week 1 of 10 (June 20 – June 26) Two workouts
DAY 1 OF WEEK 1
• Warm up/juggle (at least 2 minutes of cardio to raise your heart rate, stretch well, it is incredibly important to keep your muscles long and loose to help avoid injury. DO NOT SHORT CUT THIS. Juggle for 3 minutes, remember the goal is 60 without dropping.
• (3x) full field sprints (120 yards) in 30 seconds. Then jog back in 45 seconds. Rest 30 seconds.
• (3x) 50 yard sprints in 15 seconds. After each sprint jog back then repeat, no rest, your jog back is rest time.
• (3x) 20 yard sprints as fast as you can. Jog back and repeat, jog is rest time.
• (3x) 10 yard sprint, then walk back to starting point and repeat.
• (3x)5 Squat Jumps, 10 bodyweight squats to parallel, 5 perfect pushups, and a 30 sec. plank
• Cool-down- 5 minute jog/ Stretch well to avoid soreness.

DAY 2 OF WEEK 1
• Warm up/juggle
• 50 yard sprints x3 (set 1)
• 40 yard sprints x3 (set 2)
• 30 yard sprints x3 (set 3)
• 20 yard sprints x3 (set 4)
• 10 yard sprints x2 (set 5)
(Jog back after each sprint and repeat, Rest for 2-3 minutes following each SET of sprints)
• 2 sets – 10 reverse lunge(each leg), 5 perfect pushups
• Practice 1 Move (10) Times
• Cool down and stretch

Week 2 of 10 ( June 26h – July 3rd) Two workouts

Day 1 of week 2
• Warm up/juggle
• (3x) full field sprints (120 yards) in 25 seconds. Then jog back in 45 seconds. Rest 30 seconds.
• (3x) 50 yard sprints in 10 seconds. After each sprint jog back then repeat, jog time is rest period
• (3x) 20 yard sprints as fast as you can. Jog back and repeat, jog time is rest period.
• (3x) 10 yard sprint, then walk back to starting point and repeat, walk is rest time.
• (2x) 5 squat jumps, 12 bodyweight squats, 5 perfect pushups, 30 sec. plank
• Cool-down- 5 minute jog/ Stretch well to avoid soreness

DAY 2 OF WEEK 2

• Warm up/juggle
• 6,12,18 yard shuttles 3x (Sprint 6 yards and back, then 12 yards and back, then 18 yards and back. Rest for 20 seconds between each shuttle. Repeat 3 times)
• 18 yard shuttle twice (Sprint 18 yards, back then 18 yards and back, that’s 1.) Then 20 second rest. Do 3x .
• 6, 18, 40 yard shuttles. After each shuttle rest 30 seconds then repeat (3x)
• (2x) 5 broad jumps , 12 reverse lunge(each leg), 6 perfect pushups
• Practice Move 10X around cones or a partner playing passive defense. (2 Sets)
• Cool down and stretch

Week 3 of 10 ( July 4th– July 10th)

DAY 1 OF WEEK 3
• 2 mile run (Run 2 miles as fast you can but at least try for under 16 minutes and record your time)
No longer than 10 minute break, before starting sprints
• (3x) 40 yard sprints (Jog back to starting point before beginning next sprint take a 10 sec break in between each sprint
After 4 sprints take 1 minute break. Repeat 3x
• (3x) 30 yard sprints (Jog back to starting point before beginning next sprint)
After 4 sprints take a 1 minute break. Repeat 3x
• (3x) 10 yard sprints (jog back to starting point before beginning next sprint). After 4 sprints take a 30 second break, repeat 3X
• (2x) 5 squat jumps, 15 bodyweight squats,
• 7 perfect pushups, 45 sec. plank
• cool down and stretch

DAY 2 OF WEEK 3
• Warm up/juggle
• 1.5 mile run. (run 1.5 miles as fast as you can but at least under 11:30 minutes if possible and don’t forget to record your time)
• (With ball) dribble 18-20yds then turn with the ball and dribble back. Continue this for 1 minute, rest 30 seconds and repeat 3×. Make sure you work on different turns and use BOTH feet. When you dribble keep the ball close and move as quick as you can.
• Then mark off 40 yards and dribble ball to line and then turn and dribble ball back. Do this as fast as you can keeping the ball close at all times using both feet for 1 minute. Rest 2 minutes and repeat once.
• (2x) 5 broad jumps , 15 reverse lunge (each leg),
• 7 perfect pushups, 30 deadbugs
• Cool down and stretch

Week 4 of 10 (July 11th – 17th)

DAY 1 OF WEEK 4
• Warm up/juggle
• (5) full field sprints (110 yards) in 25 seconds. Then jog back in 40 seconds. Rest 25 seconds. Repeat for total of 5.
• Rest 3 min
• (5) 50 yard sprints in 10 seconds. After each sprint jog back then repeat, jog time is rest time.
• Rest 3 min
• (5) 20 yard sprints as fast as you can. Jog back and repeat, jog time is rest time.
• Rest 2 min
• (5x) 10 yard sprint, then walk back to starting point and repeat, walk time is rest time.
• 2x 5 squat jumps, 17 bodyweight squats, 8 perfect pushups, 1:00 min. plank
• Cool-down- 5 minute jog/ Stretch well to avoid soreness

DAY 2 OF WEEK 4
• Beep Test measure 2 cones 65.6 feet apart or use the lines on the turf field for 22 yds.
• Link for the beep test we use: https://www.youtube.com/watch?v=j5VVrOPlaw4
• Get as far as you can, try for level 6 or higher
• Rest 5 minutes
• (2x) 5 broad jumps , 17 reverse lunge(each leg), 8 perfect pushups
• 10 Minutes drill work on doing a move and then a shot
• Cool down and stretch

Week 5 of 10 (July 18th – July 24th)

DAY 1 OF WEEK 5
• Warm up/juggle
• 6 Full Field Sprints, down in 22 Seconds, jog back in 40, rest for 15 sec and repeat
• (2x) 5 squat jumps, 20 bodyweight squats, 9 perfect pushups, 1:00 min. plank
• Speed Dribbling – 30 Yards sprint with the ball touching it every 3-4 steps as fast as you can, walk back to start and repeat 6 times

DAY 2 OF WEEK 5
• Warm up/juggle
• 25 yard shuttle sprints (Sprint 25 yards, touch the line, turn and sprint back 25 yards) do 4 sprints, then rest 2 minutes. Repeat Once
• 25 yard shuttle sprints (Same activity you just did, but this time with a ball), then rest 2 minutes. Repeat Once
• (2x) 5 broad jumps , 20 Walking Lunges
• 9 perfect pushups
• Take 20 shots from the 18yd line using both feet, no back spin on the ball
• Stretch

DAY 3 OF WEEK 5
Shuttles with soccer ball (as fast as you can under CONTROL, use BOTH feet and different cuts and turns)
• Warm up/juggle
• (5x) 10 yard shuttle sprints (10 yards there, turn and go 10 yards back,) Do 5 sprints then rest 30 seconds
• (4x) 20 yard shuttle. Do 4 sprints then Rest 30 seconds after completing
• (3x) 40 yard shuttle. Do 3 sprints, Rest 1 min after completing
• (2x) 60 yard shuttle. Do 2 sprints, rest 1 min after completing
• (1x) full field length.
• (2x) 5 single leg jump for height, 20 side lunge,
• 9 prefect pushups, 10 toe touches to squats

Week 6 of 10 ( July 25rd – July 31st)
DAY 1 OF WEEK 6
Begin by sprinting 40 yards. Rest for 30 seconds. Sprint 40 yards back to starting line. Repeat 10 times. Focus on the rest period. Only allow yourself 75% recovery. Do not allow yourself to fully recover before the next sprint. Base your rest period off of this concept. If the rest period allotted is to long then decrease the amount of time to rest.

• Warm up/juggle
• 40 yd dashes 5x 30 seconds rest between each one
• 30 yd dashes 6x 20 seconds rest between each one
• 20 yd dashes 7x 15 seconds rest between each one
• 15 yd dashes 8x 10 seconds rest between each one
• (3x) 5 squat jumps, 20 bodyweight squats, 7 perfect pushups, 1:30 min. plank
• Cool down and stretch

You are now about half way through the summer program. Remember you are doing this for yourself and your teammates, push yourself and push your teammates, work together. The harder we work this summer, the better the rewards.

DAY 2 OF WEEK 6
(rest period is the time it takes to walk back.)
• Warm up/juggle
• (1x) 100 yard sprint
• (2x) 90 yard sprints
• (2x) 80 yard sprints
• (3x) 70 yard sprints
• (3x) 60 yard sprints
• (5x) 50 yard sprints
• (5x) 40 yard sprints
• (6x) 30 yard sprints
• (7x) 20 yard sprints
• (2x) 5 broad jumps , 25 reverse lunge(each leg), 10 perfect pushups
• Cool down and stretch

DAY 3 OF WEEK 6
Short shuttles with ball at feet (as fast as you can, but keep CONTROL, control is most important)
• (4x) 5 yard shuttle (5 second rest between each set -down and back). (Repeat 4x)
• (4x) 10 yard shuttle (10 second rest between each set – down and back) (Repeat 4x)
• (4x) 15 yard (15 second rest between each set – down and back) (Repeat 4x)
Long shuttles with ball at feet (as fast as you can, but keep CONTROL, use both feet when cutting)
• (2x) 5-20-50-120 yard shuttle in 1:30.(2 minute rest between each shuttle) (repeat twice)
• (3x) 5-20-50 in 45 seconds. (45 second rest between each shuttle) (repeat three times)
• (3x) 5-20-50 in 30 seconds. (30 second rest between each shuttle) (repeat three times)
• (4x) 5-20 yard shuttle in 15 seconds. (15 second rest between each shuttle ). (repeat four times)
• (3x) 5 single leg jump for height, 25 side lunge, 8 prefect pushups
• Cool down and stretch

Week 7 of 10 ( July 30th – August 5)
DAY 1 OF WEEK 7
• Warm up/juggle
• Beep Test (record your level, you should try to make it to at least Level 9. If you don’t have access to beep test, run 22 yd shuttles back and forth for 5 minutes counting each shuttle, rest for 1 minute, repeat 2 more times. The first time should be a slow jog but you should get to 4 more than you did when doing in in week 5. The second time you should run faster so that you increase the number of shuttles by 4 in the 5 minute timeframe and the third time you should increase the total number of shuttles by an additional 4.
• (2x) 5 squat jumps, 30 bodyweight squats, 8 perfect pushups, 1:45 min. plank
• Cool down and stretch

DAY 2 OF WEEK 7
• Warm up/juggle
• (6x) 25 yard shuttle sprints (Sprint 25 yards, touch the line, turn and sprint back 25 yards) (Do all 6 then rest)
• Rest 3 minutes
• (6x) 25 yard shuttle sprints (Same activity you just did, this time with a ball
• Rest 3 minutes
• (6x) 25 yard shuttle sprints (Yes, again, but without ball)
• Rest 3 minutes
• (10x) 50 yard sprints. The walk back to the line is rest time.
• (3x) 5 broad jumps , 30 reverse lunge(each leg), 9 perfect pushups
• Cool down and stretch

DAY 3 OF WEEK 7
• 1 Mile run. Push yourself to the limit – it will pay off come preseason and during the year. Make sure you record your time.
• 2 minutes rest
• Jog 6 laps around soccer field with a ball
• (3x) 5 single leg jump for height, 30 side lunge, 9 prefect pushups, 15 toe touches to Squats
• Cool down and stretch

ALMOST DONE – 1 week left before Target Camp keep pushing yourself and push your teammates. We all have to do this for it to count so make sure to hold others accountable and encourage each other. If you put in the time and EVERYONE commits you will see a difference in all aspects of YOUR team and program.

Week 8 of 10 (Aug 6th – August 12)

DAY 1 OF WEEK 8
• Warm up/juggle
• 8x 120’s, sprint full field in 20 Seconds, 40 to jog back, rest 10 seconds, repeat 8 times, rest 8 minutes
• (5x) 50 yard sprint with a ball, Walk back is rest time.
• (5x) 40 yard sprint with a ball, walk back is rest time.
• (5x) 30 yard sprint with a ball, walk back is rest time
• (2x) 5 squat jumps, 35 bodyweight squats, 10 perfect pushups, 2:00 min. plank
• Set up cones to do move and shoot, 10 minutes
• Cool down and stretch

DAY 2 OF WEEK 8
• (4x) Jog length of field, high knees width, sprint length, run width backwards. Repeat 4x
• (5x) Dribble soccer ball down length of field, work on both feet, cutting ball side to side. Practice different moves or game scenarios as you dribble.
• (3x) 5 broad jumps , 30 reverse lunge(each leg), 10 perfect pushups
• Cool down and stretch

DAY 3 OF WEEK 8
(Rest period is the time it takes you to walk back to starting point) ( Run ALL the way through)
• Warm up/juggle
• (8x) 50 yard sprints
• (8x) 40 yard sprints
• (8x) 30 yard sprints
• (8x) 20 yard sprints
• (3x) 5 single leg jump for height, 20 side lunge, 19 prefect pushups
• Cool down and stretch

Congratulations you have worked hard all summer to get to this point! Target next week, preseason in two weeks!

Test yourself prior to preseason

You have completed the summer work out. Congratulations! If you have pushed yourself and your teammates, then it will show. The coaching staff will be able to tell who trained over the summer and who did not. There are no short cuts to high performance!

You can’t out-train a poor diet.

Nutrition

Nutrition directly affects your training, performance, and recovery. To fully maximize potential, an athlete needs to eat the right things, in the right amounts, at the right times. Food serves as the fuel for all of the hard work that an athlete puts in, both during the season and in the off-season. It also serves as a means to help recovery so that an athlete can get up the next day and put in the hard work again. The following information tells what types of foods you should eat on a daily basis to maximize his potential. Follow these guidelines and grow strong!

10 Guidelines for Optimum Nutrition

1. 5 – 6 Meals, 2-3 hours apart, EVERYDAY containing:
-protein sources
-high carbohydrate LOW SUGAR sources
-Dairy source
-Fruit and Vegetable, EVERY meal.

2. Always EAT BREAKFAST!!

3. Fried Foods are horrible!
-90% Unhealthy / 10% Healthy!!

4. Avoid HIGH SUGAR foods and drinks. NO SODA!!

5. Always consume fluids, carbs, and protein within at least 1 hour of completing any exercise,
​workouts, or training.

6. Eat for energy and performance BEFORE taste.

7. Eat a PROTEIN source at EVERY meal.

8. The MORE vegetables the BETTER!

9. WATER, WATER, WATER!
½ – 1 gallon/day is MANDATORY!!

10. Prepared Ready-to-Eat Foods are USUALLY
Bad. (Fast Food, Frozen Meals, Frozen pizza, Packaged sandwiches)

Meal Components
1. Protein
a. Eat every meal
b. Preserves muscle mass, helps recuperation
c. .5 gram for each pound of bodyweight (70 g for a 140 lb. athlete)
*Best Sources: Eggs, Chicken, Beef, Pork, Fish, beans and rice (combo), Dairy, Peanut butter and 100% Whole Wheat Bread, Protein Powder (whey)

2. Carbohydrates
a. Eat every meal
b. Energy for exercise and life
c. Low Carbs = Low energy/Fatigue
d. 2 grams – 4 grams for each pound of bodyweight
(440 g – 550 g for a 220 lb. athlete) minimum
*Best Sources: Whole Grain Rice, Grains, Cereal, Pasta, Potatoes, Beans, Fruits, Veggies

3. Fruits
a. 3 Pieces each day minimum
b. Quick energy, Sugars, Vitamins, Minerals, Fiber
*Best Sources: Fresh, Dried

4. Veggies
a. 3 each day minimum
b. 1 cup raw / 1/2 cup cooked
c. FIBER, Carbohydrates, Vitamins, Minerals
*Best Sources: Steamed, Fresh, Frozen

5. Dairy
a. 3 servings each day, 1 cup per serving
b. Calcium, Protein, some carbohydrates
*Best Sources: Milk, Yogurt, Cheese

Hydration
Hydration is probably the most overlooked element in sports performance. However, it’s a very crucial factor because, Dehydration can have significant impacts on performance during competition. These impacts include overheating, disruption of chemical balance, fatigue, cramping, decreased speed and quickness, headaches, and dizziness.

• Dehydration causes your body to burn more of its muscular energy stores.

• Thirst sensors are inhibited during strenuous exercise.

• The thirst mechanism generally doesn’t work well enough to prevent
dehydration

• During performance a 2% or greater loss in body weight from
dehydration can seriously impair performance

Post Author Picture

Summer Training Plan

Posted by CCHS Womens Soccer at Jun 11, 2022 10:16AM PDT ( 0 Comments )

*You MUST have physical and all forms COMPLETED prior to 1st Day of pre-season

Week 1 of 10 (June 20 – June 26) Two workouts
DAY 1 OF WEEK 1
• Warm up/juggle (at least 2 minutes of cardio to raise your heart rate, stretch well, it is incredibly important to keep your muscles long and loose to help avoid injury. DO NOT SHORT CUT THIS. Juggle for 3 minutes, remember the goal is 60 without dropping.
• (3x) full field sprints (120 yards) in 30 seconds. Then jog back in 45 seconds. Rest 30 seconds.
• (3x) 50 yard sprints in 15 seconds. After each sprint jog back then repeat, no rest, your jog back is rest time.
• (3x) 20 yard sprints as fast as you can. Jog back and repeat, jog is rest time.
• (3x) 10 yard sprint, then walk back to starting point and repeat.
• (3x)5 Squat Jumps, 10 bodyweight squats to parallel, 5 perfect pushups, and a 30 sec. plank
• Cool-down- 5 minute jog/ Stretch well to avoid soreness.

DAY 2 OF WEEK 1
• Warm up/juggle
• 50 yard sprints x3 (set 1)
• 40 yard sprints x3 (set 2)
• 30 yard sprints x3 (set 3)
• 20 yard sprints x3 (set 4)
• 10 yard sprints x2 (set 5)
(Jog back after each sprint and repeat, Rest for 2-3 minutes following each SET of sprints)
• 2 sets – 10 reverse lunge(each leg), 5 perfect pushups
• Practice 1 Move (10) Times
• Cool down and stretch

Week 2 of 10 ( June 26h – July 3rd) Two workouts

Day 1 of week 2
• Warm up/juggle
• (3x) full field sprints (120 yards) in 25 seconds. Then jog back in 45 seconds. Rest 30 seconds.
• (3x) 50 yard sprints in 10 seconds. After each sprint jog back then repeat, jog time is rest period
• (3x) 20 yard sprints as fast as you can. Jog back and repeat, jog time is rest period.
• (3x) 10 yard sprint, then walk back to starting point and repeat, walk is rest time.
• (2x) 5 squat jumps, 12 bodyweight squats, 5 perfect pushups, 30 sec. plank
• Cool-down- 5 minute jog/ Stretch well to avoid soreness

DAY 2 OF WEEK 2

• Warm up/juggle
• 6,12,18 yard shuttles 3x (Sprint 6 yards and back, then 12 yards and back, then 18 yards and back. Rest for 20 seconds between each shuttle. Repeat 3 times)
• 18 yard shuttle twice (Sprint 18 yards, back then 18 yards and back, that’s 1.) Then 20 second rest. Do 3x .
• 6, 18, 40 yard shuttles. After each shuttle rest 30 seconds then repeat (3x)
• (2x) 5 broad jumps , 12 reverse lunge(each leg), 6 perfect pushups
• Practice Move 10X around cones or a partner playing passive defense. (2 Sets)
• Cool down and stretch

Week 3 of 10 ( July 4th– July 10th)

DAY 1 OF WEEK 3
• 2 mile run (Run 2 miles as fast you can but at least try for under 16 minutes and record your time)
No longer than 10 minute break, before starting sprints
• (3x) 40 yard sprints (Jog back to starting point before beginning next sprint take a 10 sec break in between each sprint
After 4 sprints take 1 minute break. Repeat 3x
• (3x) 30 yard sprints (Jog back to starting point before beginning next sprint)
After 4 sprints take a 1 minute break. Repeat 3x
• (3x) 10 yard sprints (jog back to starting point before beginning next sprint). After 4 sprints take a 30 second break, repeat 3X
• (2x) 5 squat jumps, 15 bodyweight squats,
• 7 perfect pushups, 45 sec. plank
• cool down and stretch

DAY 2 OF WEEK 3
• Warm up/juggle
• 1.5 mile run. (run 1.5 miles as fast as you can but at least under 11:30 minutes if possible and don’t forget to record your time)
• (With ball) dribble 18-20yds then turn with the ball and dribble back. Continue this for 1 minute, rest 30 seconds and repeat 3×. Make sure you work on different turns and use BOTH feet. When you dribble keep the ball close and move as quick as you can.
• Then mark off 40 yards and dribble ball to line and then turn and dribble ball back. Do this as fast as you can keeping the ball close at all times using both feet for 1 minute. Rest 2 minutes and repeat once.
• (2x) 5 broad jumps , 15 reverse lunge (each leg),
• 7 perfect pushups, 30 deadbugs
• Cool down and stretch

Week 4 of 10 (July 11th – 17th)

DAY 1 OF WEEK 4
• Warm up/juggle
• (5) full field sprints (110 yards) in 25 seconds. Then jog back in 40 seconds. Rest 25 seconds. Repeat for total of 5.
• Rest 3 min
• (5) 50 yard sprints in 10 seconds. After each sprint jog back then repeat, jog time is rest time.
• Rest 3 min
• (5) 20 yard sprints as fast as you can. Jog back and repeat, jog time is rest time.
• Rest 2 min
• (5x) 10 yard sprint, then walk back to starting point and repeat, walk time is rest time.
• 2x 5 squat jumps, 17 bodyweight squats, 8 perfect pushups, 1:00 min. plank
• Cool-down- 5 minute jog/ Stretch well to avoid soreness

DAY 2 OF WEEK 4
• Beep Test measure 2 cones 65.6 feet apart or use the lines on the turf field for 22 yds.
• Link for the beep test we use: https://www.youtube.com/watch?v=j5VVrOPlaw4
• Get as far as you can, try for level 6 or higher
• Rest 5 minutes
• (2x) 5 broad jumps , 17 reverse lunge(each leg), 8 perfect pushups
• 10 Minutes drill work on doing a move and then a shot
• Cool down and stretch

Week 5 of 10 (July 18th – July 24th)

DAY 1 OF WEEK 5
• Warm up/juggle
• 6 Full Field Sprints, down in 22 Seconds, jog back in 40, rest for 15 sec and repeat
• (2x) 5 squat jumps, 20 bodyweight squats, 9 perfect pushups, 1:00 min. plank
• Speed Dribbling – 30 Yards sprint with the ball touching it every 3-4 steps as fast as you can, walk back to start and repeat 6 times

DAY 2 OF WEEK 5
• Warm up/juggle
• 25 yard shuttle sprints (Sprint 25 yards, touch the line, turn and sprint back 25 yards) do 4 sprints, then rest 2 minutes. Repeat Once
• 25 yard shuttle sprints (Same activity you just did, but this time with a ball), then rest 2 minutes. Repeat Once
• (2x) 5 broad jumps , 20 Walking Lunges
• 9 perfect pushups
• Take 20 shots from the 18yd line using both feet, no back spin on the ball
• Stretch

DAY 3 OF WEEK 5
Shuttles with soccer ball (as fast as you can under CONTROL, use BOTH feet and different cuts and turns)
• Warm up/juggle
• (5x) 10 yard shuttle sprints (10 yards there, turn and go 10 yards back,) Do 5 sprints then rest 30 seconds
• (4x) 20 yard shuttle. Do 4 sprints then Rest 30 seconds after completing
• (3x) 40 yard shuttle. Do 3 sprints, Rest 1 min after completing
• (2x) 60 yard shuttle. Do 2 sprints, rest 1 min after completing
• (1x) full field length.
• (2x) 5 single leg jump for height, 20 side lunge,
• 9 prefect pushups, 10 toe touches to squats

Week 6 of 10 ( July 25rd – July 31st)
DAY 1 OF WEEK 6
Begin by sprinting 40 yards. Rest for 30 seconds. Sprint 40 yards back to starting line. Repeat 10 times. Focus on the rest period. Only allow yourself 75% recovery. Do not allow yourself to fully recover before the next sprint. Base your rest period off of this concept. If the rest period allotted is to long then decrease the amount of time to rest.

• Warm up/juggle
• 40 yd dashes 5x 30 seconds rest between each one
• 30 yd dashes 6x 20 seconds rest between each one
• 20 yd dashes 7x 15 seconds rest between each one
• 15 yd dashes 8x 10 seconds rest between each one
• (3x) 5 squat jumps, 20 bodyweight squats, 7 perfect pushups, 1:30 min. plank
• Cool down and stretch

You are now about half way through the summer program. Remember you are doing this for yourself and your teammates, push yourself and push your teammates, work together. The harder we work this summer, the better the rewards.

DAY 2 OF WEEK 6
(rest period is the time it takes to walk back.)
• Warm up/juggle
• (1x) 100 yard sprint
• (2x) 90 yard sprints
• (2x) 80 yard sprints
• (3x) 70 yard sprints
• (3x) 60 yard sprints
• (5x) 50 yard sprints
• (5x) 40 yard sprints
• (6x) 30 yard sprints
• (7x) 20 yard sprints
• (2x) 5 broad jumps , 25 reverse lunge(each leg), 10 perfect pushups
• Cool down and stretch

DAY 3 OF WEEK 6
Short shuttles with ball at feet (as fast as you can, but keep CONTROL, control is most important)
• (4x) 5 yard shuttle (5 second rest between each set -down and back). (Repeat 4x)
• (4x) 10 yard shuttle (10 second rest between each set – down and back) (Repeat 4x)
• (4x) 15 yard (15 second rest between each set – down and back) (Repeat 4x)
Long shuttles with ball at feet (as fast as you can, but keep CONTROL, use both feet when cutting)
• (2x) 5-20-50-120 yard shuttle in 1:30.(2 minute rest between each shuttle) (repeat twice)
• (3x) 5-20-50 in 45 seconds. (45 second rest between each shuttle) (repeat three times)
• (3x) 5-20-50 in 30 seconds. (30 second rest between each shuttle) (repeat three times)
• (4x) 5-20 yard shuttle in 15 seconds. (15 second rest between each shuttle ). (repeat four times)
• (3x) 5 single leg jump for height, 25 side lunge, 8 prefect pushups
• Cool down and stretch

Week 7 of 10 ( July 30th – August 5)
DAY 1 OF WEEK 7
• Warm up/juggle
• Beep Test (record your level, you should try to make it to at least Level 9. If you don’t have access to beep test, run 22 yd shuttles back and forth for 5 minutes counting each shuttle, rest for 1 minute, repeat 2 more times. The first time should be a slow jog but you should get to 4 more than you did when doing in in week 5. The second time you should run faster so that you increase the number of shuttles by 4 in the 5 minute timeframe and the third time you should increase the total number of shuttles by an additional 4.
• (2x) 5 squat jumps, 30 bodyweight squats, 8 perfect pushups, 1:45 min. plank
• Cool down and stretch

DAY 2 OF WEEK 7
• Warm up/juggle
• (6x) 25 yard shuttle sprints (Sprint 25 yards, touch the line, turn and sprint back 25 yards) (Do all 6 then rest)
• Rest 3 minutes
• (6x) 25 yard shuttle sprints (Same activity you just did, this time with a ball
• Rest 3 minutes
• (6x) 25 yard shuttle sprints (Yes, again, but without ball)
• Rest 3 minutes
• (10x) 50 yard sprints. The walk back to the line is rest time.
• (3x) 5 broad jumps , 30 reverse lunge(each leg), 9 perfect pushups
• Cool down and stretch

DAY 3 OF WEEK 7
• 1 Mile run. Push yourself to the limit – it will pay off come preseason and during the year. Make sure you record your time.
• 2 minutes rest
• Jog 6 laps around soccer field with a ball
• (3x) 5 single leg jump for height, 30 side lunge, 9 prefect pushups, 15 toe touches to Squats
• Cool down and stretch

ALMOST DONE – 1 week left before Target Camp keep pushing yourself and push your teammates. We all have to do this for it to count so make sure to hold others accountable and encourage each other. If you put in the time and EVERYONE commits you will see a difference in all aspects of YOUR team and program.

Week 8 of 10 (Aug 6th – August 12)

DAY 1 OF WEEK 8
• Warm up/juggle
• 8x 120’s, sprint full field in 20 Seconds, 40 to jog back, rest 10 seconds, repeat 8 times, rest 8 minutes
• (5x) 50 yard sprint with a ball, Walk back is rest time.
• (5x) 40 yard sprint with a ball, walk back is rest time.
• (5x) 30 yard sprint with a ball, walk back is rest time
• (2x) 5 squat jumps, 35 bodyweight squats, 10 perfect pushups, 2:00 min. plank
• Set up cones to do move and shoot, 10 minutes
• Cool down and stretch

DAY 2 OF WEEK 8
• (4x) Jog length of field, high knees width, sprint length, run width backwards. Repeat 4x
• (5x) Dribble soccer ball down length of field, work on both feet, cutting ball side to side. Practice different moves or game scenarios as you dribble.
• (3x) 5 broad jumps , 30 reverse lunge(each leg), 10 perfect pushups
• Cool down and stretch

DAY 3 OF WEEK 8
(Rest period is the time it takes you to walk back to starting point) ( Run ALL the way through)
• Warm up/juggle
• (8x) 50 yard sprints
• (8x) 40 yard sprints
• (8x) 30 yard sprints
• (8x) 20 yard sprints
• (3x) 5 single leg jump for height, 20 side lunge, 19 prefect pushups
• Cool down and stretch

Congratulations you have worked hard all summer to get to this point! Target next week, preseason in two weeks!

Test yourself prior to preseason

You have completed the summer work out. Congratulations! If you have pushed yourself and your teammates, then it will show. The coaching staff will be able to tell who trained over the summer and who did not. There are no short cuts to high performance!

You can’t out-train a poor diet.

Nutrition

Nutrition directly affects your training, performance, and recovery. To fully maximize potential, an athlete needs to eat the right things, in the right amounts, at the right times. Food serves as the fuel for all of the hard work that an athlete puts in, both during the season and in the off-season. It also serves as a means to help recovery so that an athlete can get up the next day and put in the hard work again. The following information tells what types of foods you should eat on a daily basis to maximize his potential. Follow these guidelines and grow strong!

10 Guidelines for Optimum Nutrition

1. 5 – 6 Meals, 2-3 hours apart, EVERYDAY containing:
-protein sources
-high carbohydrate LOW SUGAR sources
-Dairy source
-Fruit and Vegetable, EVERY meal.

2. Always EAT BREAKFAST!!

3. Fried Foods are horrible!
-90% Unhealthy / 10% Healthy!!

4. Avoid HIGH SUGAR foods and drinks. NO SODA!!

5. Always consume fluids, carbs, and protein within at least 1 hour of completing any exercise,
​workouts, or training.

6. Eat for energy and performance BEFORE taste.

7. Eat a PROTEIN source at EVERY meal.

8. The MORE vegetables the BETTER!

9. WATER, WATER, WATER!
½ – 1 gallon/day is MANDATORY!!

10. Prepared Ready-to-Eat Foods are USUALLY
Bad. (Fast Food, Frozen Meals, Frozen pizza, Packaged sandwiches)

Meal Components
1. Protein
a. Eat every meal
b. Preserves muscle mass, helps recuperation
c. .5 gram for each pound of bodyweight (70 g for a 140 lb. athlete)
*Best Sources: Eggs, Chicken, Beef, Pork, Fish, beans and rice (combo), Dairy, Peanut butter and 100% Whole Wheat Bread, Protein Powder (whey)

2. Carbohydrates
a. Eat every meal
b. Energy for exercise and life
c. Low Carbs = Low energy/Fatigue
d. 2 grams – 4 grams for each pound of bodyweight
(440 g – 550 g for a 220 lb. athlete) minimum
*Best Sources: Whole Grain Rice, Grains, Cereal, Pasta, Potatoes, Beans, Fruits, Veggies

3. Fruits
a. 3 Pieces each day minimum
b. Quick energy, Sugars, Vitamins, Minerals, Fiber
*Best Sources: Fresh, Dried

4. Veggies
a. 3 each day minimum
b. 1 cup raw / 1/2 cup cooked
c. FIBER, Carbohydrates, Vitamins, Minerals
*Best Sources: Steamed, Fresh, Frozen

5. Dairy
a. 3 servings each day, 1 cup per serving
b. Calcium, Protein, some carbohydrates
*Best Sources: Milk, Yogurt, Cheese

Hydration
Hydration is probably the most overlooked element in sports performance. However, it’s a very crucial factor because, Dehydration can have significant impacts on performance during competition. These impacts include overheating, disruption of chemical balance, fatigue, cramping, decreased speed and quickness, headaches, and dizziness.

• Dehydration causes your body to burn more of its muscular energy stores.

• Thirst sensors are inhibited during strenuous exercise.

• The thirst mechanism generally doesn’t work well enough to prevent
dehydration

• During performance a 2% or greater loss in body weight from
dehydration can seriously impair performance

The document CCHS_Soccer_2022_Summer_training_program.docx was attached to this post.

Preseason Dates and Tryout Info 2022

Posted by CCHS Womens Soccer at Jun 3, 2022 6:33AM PDT ( 0 Comments )
image

Preseason Dates

Preseason officially begins at 9:00am on Monday, August 22nd. All players trying out for any of the three teams should be in attendance. All payers will be evaluated during three days of tryouts. First round placements will occur after the third day. Players selected will participate in a jamboree on Thursday after which final placements will be posted on the website.

Players making Varsity are expected to attend a team bonding trip in NH leaving Friday, September 2nd returning on Sunday, September 4th.

Tryout Information

All players are required to complete the beep test on the first day of tryouts unless they have completed and passed the test at the Target Clinc the week prior.
Varsity Standard is 94 (Completion of Level 10). Link to test –
Running back and forth between two points 22 yards apart, getting from one side to the other before the next beep. https://www.youtube.com/watch?v=Y82jDHRrswc

Players will be required to do the 120 test and be measured for how many they can complete. End to End runs from one end of field to the other. (Upper turf fields). You have 20 seconds to make it down and 40 seconds to jog back with a 15 second rest before repeating. Varsity standard is to make it down and back 10 times in the allotted time. Players completing the test at Target and meeting the varsity standard of 10 will not have to repeat the test during the preseason.

Players will be evaluated on soccer skills, speed, decision making, aggressiveness, fitness and character. An effective team is made from good teammates. Some key criteria to making varsity besides coming to preseason fit and being a positive team member are: being aggressive in tackles and winning the ball, shooting skills and being a deceptive player. You must be able to demonstrate at least one deceptive in move in game situations so practice, practice, practice.

Players will also be measured on:

Push-ups – Varsity Standard = 10 quality push ups
Plank – Varsity Standard = hold for 2 minutes
Juggling – Varsity Standard = more that 60 using both feet

Being prepared is only something that will happen if you take action over the summer.

Post Author Picture

Family ID and More 2022

Posted by CCHS Womens Soccer at Jun 3, 2022 6:32AM PDT ( 0 Comments )

Important Dates and Information

It is expected that all returning players as well as incoming freshmen participate in summer training opportunities. All players are expected to come into preseason having played over the summer and in top physical condition.

Critical Information

All players participating in preseason, MUST have a current physical (within the last 12 months) on file with the CCHS school nurse before they will be allowed to participate. Do not wait until the last minute to schedule a physical!

All players must register on the Family ID site and pay the athletic user fee
(details on www.cchswomenssoccer.com ) prior to attending preseason.
Information including schedules, summer training program and tryout information will be posted on the website.

Questions can be emailed to Coach Fischelis at pfischelis@yahoo.com

Summer Training Programs 2022

Posted by CCHS Womens Soccer at May 29, 2022 6:43AM PDT ( 0 Comments )
image

Summer Training Programs

-Slocum High School Prephttps://slocumsoccerschool.com/high-school-prep – this program runs on Monday and Wednesday evenings for 8 weeks starting June 13 and ending August 3 (15 evening sessions) and provides great soccer skills training, fitness training (including ACL injury prevention), small-sided games and scrimmages. Location: Concord Academy’s Moriarty Sports Complex (off of Route 2).

High School Summer League – Tuesday and Thursday nights in July and early August
Details will be announced on www.cchswomenssoccer.com

Target Soccer Academy Pre-Season academy program Monday-Thursday nights, 5-8pm
August 15th – 18th. Strongly recommended. The fitness test conducted during preseason will be run through during this time. Results for those meeting the varsity standards will be counted for tryouts. www.targetsocceracademy.com

A recommended individual summer training program will be posted on the cchswomenssoccer.com website by June 15th

The document CCHS_Womens_Soccer_Preseason_Info.docx was attached to this post.