2014 Mens Soccer Summer WorkOut

Conditioning Program
Buffalo State Bengals Men’s Soccer
Preparation for the 2014 Season
Summer Workout Plan
May - August 2014

BUFFALO STATE MEN’S SOCCER SUMMER WORKOUT 2014
Dear 2014 Buffalo State Men’s Soccer Pre‐season invitees,
I hope this finds you all doing well. For those of you in high school, I
congratulate you on your impeding graduation and all of the accomplishments
you have achieved in your high school careers. For those of you returning or
transferring, well done on the completion of another year.
The fall of 2014 will be my second year with the Buffalo State men’s soccer
program and I am excited and anticipate another great year, as long as we are
all prepared for the season both physically and mentally. In this packet is the
summer work‐out program that I expect everyone to follow. Our goal of
taking this program to the next level is attainable. In order to do so, I do not
want to spend all of pre‐season working on fitness. Instead, I would like to
work on things such as our approach tactically to games that cannot be done
individually throughout the summer. We only have a short window of
opportunity to get ready, let’s not waste it!!! The best way to make a great
first impression is to be in the best shape of your life. I CANNOT STRESS
THIS ENOUGH!
I want to first remind everyone who is receiving this packet, that pre‐season is
still a TRY‐OUT period. You are not insured of a starting position and if you do
not pass the fitness testing you may be removed from the roster. Pre-season is a
time to showcase yourselves; your skills on the field, your personality and work
ethic, and the things that you possess that could make you an asset to the
program. You have been given this opportunity because I truly believe that you
have the above traits, but I am looking for the complete package…meaning that
you can be a great player who works hard, but if you come into pre‐season
unfit, or with a bad attitude you WILL be in danger of not making the team.
The summer work‐out program begins the week of May 26th, so make sure you
look over this plan immediately so you know what you are going to be doing!
Make sure to print off a copy of this program so you have it with you, and
record times and workouts so you can track your progress.
You will also be receiving a CD in the mail from me in the near future. The CD
will contain the audio track for the “Beep Test”. Preparation is VITAL!!
Please keep in touch over the summer and let me know how you are doing! Any
questions please let me know! Good luck men!
Coach Howlett
“Failing to plan is planning to fail”
P.S – One suggestion I have is to mark your training days on a calendar,

everyday you complete cross it off, if you do not complete the training that day
don’t cross it off – it works!!!

Men’s Soccer Summer Track Conditioning 2014

Day/Week Day 1 Day 2 Day 3
800m x 3 600m x 2 400m x 4
Week 1 Goal: 2:55-‐3:25 Goal: 2:00-‐2:25 Goal: 1:15-‐1:30
Rest: 4:35 Rest: 5:45 Rest: 4:20
300m x 4 200m x 5 100m x 11
Week 2 Goal: 55-‐65 Sec Goal: 33-‐40 Sec Goal: 15-‐18 Sec
Rest: 2:40 Rest: 2:25 Rest: 1:15
800m x 3 600m x 2
Week 3 Goal: 2:55-‐3:25 Goal: 2:00-‐2:25
Rest: 4:35 Rest: 5:45
400m x 4 300m x 4 200m x 7
Week 4 Goal: 1:15-‐1:30 Goal: 55-‐65 Sec Goal: 33-‐40 Sec
Rest: 4:20 Rest: 2:40 Rest: 2:00
100m x 11 800m x 4 600m x 3
Week 5 Goal: 14-‐17 Sec Goal: 2:55-‐3:25 Goal: 2:00-‐2:25
Rest: 1:00 Rest: 4:30 Rest: 4:20
400m x 4 300m x 6
Week 6 Goal: 1:15-‐1:30 Goal: 55-‐65 Sec
Rest: 3:20 Rest: 2:40
200m x 10 100m x 11 800m x 4
Week 7 Goal: 32-‐38 Sec Goal: 14-‐17 Sec Goal: 2:45-‐3:15
Rest: 1:35 Rest: 1:00 Rest: 3:00
600m x 4 400m x 4 300m x 6
Week 8 Goal: 1:55-‐2:15 Goal: 1:15-‐1:30 Goal: 55-‐65 Sec
Rest: 3:00 Rest: 3:20 Rest: 2:40
200m x 10 100m x 11
Week 9 Goal: 32-‐38 Sec Goal: 14-‐17 Sec
Rest: 1:35 Rest: 1:00
800m x 4 600m x 5 400m x 5
Week 10 Goal: 2:45-‐3:15 Goal: 1:45-‐2:05 Goal: 1:10-‐1:25
Rest: 3:00 Rest: 2:00 Rest: 2:30
300m x 6 200m x 10
Week 11 Goal: 55-‐65 Sec Goal: 30-‐35 Sec
Rest: 2:40 Rest: 1:15

Men’s Soccer Summer Distance Running 2014

Day/Week Day 1 Day 2 Day 3

3 Mile Run 1 Mile Run
Week 1
Goal: 22 Minutes Goal: 7 Minutes

Week 2

1 Mile Run 5 Mile Run 1 Mile Run
Week 3
Goal: 7 Minutes Goal: 35 Minutes Goal: 6:30

Week 4
Goal: 13:30 Goal: 20 Minutes

Week 5
Goal: 6:30 Goal: 27 Minutes

Week 6 Rest Rest Rest

Week 7
Goal: Own Pace Goal: 13 Minutes

Week 8
Goal: 19 Minutes Goal: 6:30

Week 9
Goal: 12:30 Goal: Own Pace

Week 10

Week 11 Rest Rest Rest

Men’s Soccer Summer Weight Lifting 2014
Day 1 Week 1 Week 2 Week 3 Week 4 Week 5

Exercise Weight Rep Weight Rep Weight Rep Weight Rep Weight Rep
Jog
Mobility
Footwork/Agility
10-‐8 10-‐8 10-‐10 10-‐10 10-‐12
8-‐8 8-‐8 6-‐10 6-‐10 6-‐12
Squat/Push Ups
6-‐8 5-‐8 5-‐10 5-‐10 4-‐12
5-‐8 5-‐8 5-‐10 4-‐10 4-‐12
Cont. Standing long 5-‐8 5-‐8 6-‐10 6-‐10 7-‐12
Jump/ 5-‐8 5-‐8 6-‐10 6-‐10 7-‐12
DB Curl and Press 5-‐8 5-‐8 6-‐10 6-‐10 7-‐12
8-‐12 8-‐12 8-‐12 10-‐15 10-‐15
1 Leg Rdl/Cable Rows 8-‐12 8-‐12 8-‐12 10-‐15 10-‐15
8-‐12 8-‐12 8-‐12 10-‐15 10-‐15
15-‐8 15-‐8 15-‐10 15-‐10 15-‐12
Reverse hypers or back
15-‐8 15-‐8 15-‐10 15-‐10 15-‐12
extensions/Pressdowns
15-‐8 15-‐8 15-‐10 15-‐10 15-‐12
10 10 10 10 10
5 Way Shoulder
10 10 10 10 10
Abs Circ. 1 Circ.2 Circ.3 Circ. 4 Circ. 1
Stretch!

Jog
Mobility
Footwork/ Agility
BB Squat 10-‐8 10-‐8 12-‐10 12-‐10 15-‐12
Jumps/DB Incline 10-‐8 10-‐8 12-‐10 12-‐10 15-‐12
Press 10-‐8 10-‐8 12-‐10 12-‐10 15-‐12
10 E-‐8 10 E-‐8 10 E-‐8 10 E-‐8 10 E-‐8
Lateral band
10 E-‐8 10 E-‐8 10 E-‐8 10 E-‐8 10 E-‐8
Walk/DB Rows
10 E-‐8 10 E-‐8 10 E-‐8 10 E-‐8 10 E-‐8
8 E-‐12 8 E-‐12 8 E-‐12 8 E-‐12 8 E-‐12
Lateral
8 E-‐12 8 E-‐12 8 E-‐12 8 E-‐12 8 E-‐12
Lunge/Dips
8 E-‐12 8 E-‐12 8 E-‐12 8 E-‐12 8 E-‐12
10 10 12 12 15
Push up with
10 10 12 12 15
Elbow Touch
10 10 12 12 15
Abs Circ. 2 Circ. 3 Circ. 4 Circ. 1 Circ. 2
Stretch!


Jog
Mobility
Footwork/ Agility
10-‐8 10-‐8 10-‐10 10-‐10 10-‐12
Bench
8-‐8 8-‐8 6-‐8 6-‐8 6-‐12
Press/Bulgarian
6-‐8 5-‐8 5-‐10 5-‐10 4-‐12
Split Squat
5-‐8 5-‐8 5-‐10 4-‐10 4-‐12
Explosive Push 8-‐20 8-‐20 10-‐20 10-‐20 12-‐20
Ups/Split Squat 8-‐20 8-‐20 10-‐20 10-‐20 12-‐20
Jumps 8-‐20 8-‐20 10-‐20 10-‐20 12-‐20
15-‐8 15-‐8 12-‐10 12-‐10 10-‐12
Pulldowns/BB
15-‐8 15-‐8 12-‐10 12-‐10 10-‐12
RDL
15-‐8 15-‐8 12-‐10 12-‐10 10-‐12
Band 10-‐10 10-‐10 12-‐12 12-‐12 15-‐15
Pressdowns/Band 10-‐10 10-‐10 12-‐12 12-‐12 15-‐15
Hamstrings 10-‐10 10-‐10 12-‐12 12-‐12 15-‐15
Abs Circ. 3 Circ. 4 Circ. 1 Circ. 2 Circ.4
Stretch!

Jog
Mobility
Footwork/Agility
10-‐12 10-‐8 10-‐8 10-‐10 10-‐10
6-‐12 8-‐8 8-‐8 10-‐10 10-‐10
Squat/Push Ups
4-‐12 8-‐8 8-‐8 10-‐10 10-‐10
4-‐12 8-‐8 8-‐8 10-‐10 10-‐10
Cont. Standing long 7-‐12 8-‐8 8-‐8 10-‐10 10-‐10
Jump/ 7-‐12 8-‐8 8-‐8 10-‐10 10-‐10
DB Curl and Press 7-‐12 8-‐8 8-‐8 10-‐10 10-‐10
10-‐15 8-‐12 8-‐12 8-‐12 10-‐15
1 Leg Rdl/Cable Rows 10-‐15 8-‐12 8-‐12 8-‐12 10-‐15
10-‐15 8-‐12 8-‐12 8-‐12 10-‐15
15-‐12 15-‐8 15-‐8 15-‐10 15-‐10
Reverse hypers or back
15-‐12 15-‐8 15-‐8 15-‐10 15-‐10
extensions/Pressdowns
15-‐12 15-‐8 15-‐8 15-‐10 15-‐10
10 10 10 10 10
5 Way Shoulder
10 10 10 10 10
Abs Circ. 2 Circ.1 Circ.2 Circ. 3 Circ. 4
Stretch!


Jog
Mobility
Footwork/ Agility
BB Squat 15-‐12 20-‐8 20-‐8 20-‐10 20-‐10
Jumps/DB Incline 15-‐12 20-‐8 20-‐8 20-‐10 20-‐10
Press 15-‐12 20-‐8 20-‐8 20-‐10 20-‐10
10 E-‐8 10 E-‐8 10 E-‐8 10 E-‐8 10 E-‐8
Lateral band
10 E-‐8 10 E-‐8 10 E-‐8 10 E-‐8 10 E-‐8
Walk/DB Rows
10 E-‐8 10 E-‐8 10 E-‐8 10 E-‐8 10 E-‐8
8 E-‐12 8 E-‐12 8 E-‐12 8 E-‐12 8 E-‐12
Skaters/Dips 8 E-‐12 8 E-‐12 8 E-‐12 8 E-‐12 8 E-‐12
8 E-‐12 8 E-‐12 8 E-‐12 8 E-‐12 8 E-‐12
15 10 12 12 15
Push up with
15 10 12 12 15
Elbow Touch
15 10 12 12 15
Abs Circ. 3 Circ. 2 Circ. 3 Circ. 4 Circ. 1
Stretch!

Jog
Mobility
Footwork/ Agility
10-‐12 10-‐8 10-‐8 10-‐10 10-‐10
Bench
6-‐12 8-‐8 8-‐8 10-‐10 10-‐10
Press/Bulgarian
4-‐12 8-‐8 8-‐8 10-‐10 10-‐10
Split Squat
4-‐12 8-‐8 8-‐8 10-‐10 10-‐10
Explosive Push 12-‐20 8-‐20 8-‐20 10-‐20 12-‐20
Ups/Split Squat 12-‐20 8-‐20 8-‐20 10-‐20 12-‐20
Jumps 12-‐20 8-‐20 8-‐20 10-‐20 12-‐20
10-‐12 15-‐8 15-‐10 12-‐10 12-‐10
Pulldowns/BB
10-‐12 15-‐8 15-‐10 12-‐10 12-‐10
RDL
10-‐12 15-‐8 15-‐10 12-‐10 12-‐10
Band 15-‐15 10-‐10 10-‐10 12-‐12 12-‐12
Pressdowns/Band 15-‐15 10-‐10 10-‐10 12-‐12 12-‐12
Hamstrings 15-‐15 10-‐10 10-‐10 12-‐12 12-‐12
Abs Circ. 3 Circ. 3 Circ. 4 Circ. 1 Circ.2
Stretch!

Men’s Soccer Summer Abs Program 2014
Core Workout 1
1. Leg Raise x15
2. Russian Twist x20 (10 each side)
3. Leg Hugs x10
4. Sprinter sit-ups x15
5. Crunches x20
6. Leg Raise x15
7. Jack knifes x10
8. Hip Thrusts x15
9. Flutter Kicks x20
10. Leg Raise x15.
Total reps: 155
Core Workout 2
1. Crunches x20
2. Lateral Sit Ups x20 (10 each side)
3. Leg raise x15
4. Jack Knifes x10
5. Superman’s x15
6. Rockies x15
7. Sprinters x15
8. Crunches x20
9. Alt Toe Taps x20 (10 each side)
10. Hip Thrusts x10
11. Hanging Knee Raises x15
12. Alphabet x1
Total Reps: 176

Men’s Soccer Summer Abs Program 2014
Core Workout 3
1. Bicycles x20
2. Sprintersx15
3. Leg Hugsx15
5. Vertical Leg Crunch x10
6. Alt. Heel Taps x20(10 each side)
7. Sprinters x15
8. Leg Raise x15
9. Mountain Climbers x15 (3 count)
11. Leg Hugs x15
12. Weighted Sit-up x10
13. Hanging Knee Raises x15
14. Bicycles x20
15. Russian twist x20
16. Leg raise x20
17. Alt. Heel taps x20
18. Sprinters x15
Total Reps: 300
Core Workout 4
1. Flutter Kicks x20 (10 each leg)
2. Rockies x15
3. Windshield Wipers x10
4. Scissors x20
5. Cross over crunch x15
6. Leg Hugs x10
7. Leg lifts x20
8. Superman’s x15
9. Jack knifes x10
10. Russian twist x20
11. Sprinters x15
12. Leg Hugs x10
13. Lateral sit ups x20
14. Leg raisex15
15. Rockies x10
16. Alphabet x1
Total reps: 221

Men’s Soccer Summer Flexibility Program 2014

1. Hip Flexor (L, R)
a. Stand upright with your legs staggered two feet apart.
b. Flex front knee, and roll back foot under so the top of the
instep rests on the floor.
c. Step out one step with your front foot, to ensure proper knee
over heel alignment.
d. Place your hands on your hips.
e. Exhale, and slowly lean or push your down hip toward the
wall.
2. Groin -1 (L,R)
a. Stand upright with your legs staggered two feet apart.
b. Turn back foot 90 degrees outward.
c. Step out one step with your front foot, to ensure proper knee
over heel alignment.
d. Place your hands on your hips.
e. Exhale, and slowly lunge forward, pressing down on your
right hip.
f. Hold stretch and relax.
3. Groin -2 (L,R)
a. Sit upright on the floor.
b. Flex your knees and bring heels and soles of your feet
together as you pull them in towards you.
c. Place your elbows on the inside portion of both upper legs.
d. Exhale and slowly push legs towards the floor.
e. Hold the stretch and relax.


4. Groin -3
a. Maintain same position as stretch above.
b. Grasp your feet or ankles and pull them as close to you as
possible.
c. Exhale, and slowly lean forward from the hips without
bending your back, and attempt to lower your chest to the
floor.
d. Hold the stretch and relax.
5. Cradle (L,R)
a. Sit upright on the floor with your back flat as if against a
wall.
b. Flex one leg and slide heel towards the inside.
c. Grasp the ankle with one hand and hook the knee with the
elbow of your opposite arm.
d. Exhale, and slowly pull your foot towards the opposite
shoulder.

6. Lay it Back (L,R)

a. Maintain same position as stretch above.
b. Roll your body backwards to allow your back to be flat on
the floor.
c. Exhale, and slowly full your foot to the opposite shoulder
while keeping you head, back, and shoulders flat on the
floor.
d. Hold stretch and relax.

7. Extend and Pull (L,R)
a. Lie flat on your back with your knees flexed and your heels
flat.
b. Inhale, and extend one leg upward.
c. Grasp calf of upward leg with both hands.
d. Exhale, and slowly pull leg towards your head while keeping
the leg straight.
e. Hold stretch and relax.
8. Spread it Wide (L,M,R)

a. Sit upright on the floor with both legs extended.
b. Spread your legs as wide as possible
c. Exhale, and slowly rotate your trunk to extend your upper
torso over one leg, while trying to grasp the heel with both
hands. Concentrate on keeping both the lower back and legs
extended.

9. Modified Hurdler (L,R)

b. Flex one knee and slide your heel towards the opposite thigh.
c. Lower the outer side of your extended thigh and calf onto the
floor.
d. Place your inside heel against the inner side of your opposite
thigh so that a 90 degree angle is formed between your
extended leg and your flexed leg.
e. Exhale, and slowly bend at the waist, keeping your extended
leg straight, lower your extended upper torso over your
extended leg.
f. Hold the stretch and relax.
10. Roll and Pull (L,R,)

a. Lie on your side.
b. Flex one knee and bring your heel towards you buttocks.
c. Rotate your same- side shoulder back and grasp your ankle.
d. Exhale, and slowly pull your heel towards your buttocks
without over compressing your knee.
11. Feet Together

b. Exhale, and slowly bend forward at the waist while keeping
legs straight and extend your upper back over your thighs.
Stop when you feel tension.
c. Hold the stretch and relax.

12. Spinal Twist (L,R)

a. Sit upright on the floor with both legs extended and your
hands behind your hips for support.
b. Flex one leg and cross the foot over your extended leg.
c. Place your foot on the outer side of your extended leg and
slide your heels towards your buttocks.
d. Place your opposite elbow on the outside of your flexed knee.
e. Exhale, and slowly look over your shoulder while turning
your trunk and pushing back on your knee with your elbow.
f. Hold the stretch and relax.
13. Saigon Squat

a. Assume a squat position with your heels about 12 inches
apart and your toes slightly turned out.
b. Place your elbows on the inside portions of your upper legs.
c. Exhale, and slowly push your legs outward with your elbows.
Remembering to maintain a flat back, head and eyes up
position with your feet flat on the floor to reduce back and
knee tension.

6-Minute Pre-Workout Stretch
Hold 20 Seconds Hold 20 Seconds Hold 20 Seconds Hold 10 Seconds
Roll 3x - Hold 10 Seconds Hold 10 Seconds Hold 10 Seconds

Men’s Soccer Summer Fitness Testing 2014

Beep Test
Procedure: This test involves continuous running between two lines 20m
apart in time to recorded beeps. Stand behind one of the lines facing the
second line, and begin running when instructed by the cd. The speed at
the start is quite slow. Continue running between the two lines, turning
when signaled by the recorded beeps. After about one minute, a sound
indicates an increase in speed, and the beeps will be closer together. This
continues each minute (level). If the line is not reached in time for each
beep, you must run to the line turn and try to catch up with the pace
within 1 more ‘beep’. Also, if the line is reached before the beep sounds,
you must wait until the beep sounds. The test is stopped if you fail to
reach the line for two consecutive ends.
Target: Level 16
300 Yard Sprit Test
Procedure: Cones are placed 25 yards apart to indicate the sprint

distance. Start with a foot on one line. When instructed by the timer, you
will run to the opposite 25-yard line, touch it with your foot, turn and
run back to the start. This is repeated six times without stopping
(covering 300 yards total). After a rest of 2 minutes, the test is repeated
(3 times total).
Target: Under a combined score of 60 seconds
Push Up Test
Procedure: A standard push up begins with the hands and toes touching
the floor, the body and legs in a straight line, feet slightly apart, the arms
at shoulder width apart, extended and at a right angle to the body.
Keeping the back and knees straight, you lower your body to a
predetermined point, to touch some other object, or until there is a 90-
degree angle at the elbows, then returns back to the starting position
with the arms extended. This action is repeated for 60 seconds.
Target: 65 Push-Ups

Sit Up Test
Procedure: You will lie on a surface with knees flexed and feet
approximately 12 inches from your butt. A partner assists by anchoring
the feet to the ground. The arms are held flat across your chest, with the
hands placed on opposite shoulders. You raise the trunk, keeping the
arms in position, curling up to touch your elbows to thighs and then
lowers back to the floor so that the shoulder blades (upper back) touch
the floor. The maximum number of sit-ups performed in one minute is
recorded.
Target: 70 Sit-Ups
Sprint Test
Procedure: The test involves running a single maximum sprint over 20

yards. The starting position should be standardized, starting from a
stationary position with a foot behind the starting line, with no rocking
movements. You will need to have a partner with a stopwatch to time
you.
Vertical Jump Test
Procedure: the athlete stands side on to a wall and reaches up with the
hand closest to the wall. Keeping the feet flat on the ground, the point of
the fingertips is marked or recorded. This is called the standing reach
height. The athlete then stands away from the wall, and leaps vertically
as high as possible using both arms and legs to assist in projecting the
body upwards. Attempt to touch the wall at the highest point of the
jump. The difference in distance between the standing reach height and
the jump height is the score. The best of three attempts is recorded.
Balsom Agility test

Procedure: Set up the cones as illustrated in the diagram to mark the

start, finish and the three turning points. The length of the course is 16
Yards from Start to finish cones (the distance to cones A and B is 6
yards, from B to C on an angle is 4 yards and then C to D is 6 yards).
You start at A and run to cones B before turning and returning to A. You
will then run through cone C, turn back at D, and return through C.
Then turn to the right and run through cones B and through the finish.
Two trials are allowed and the fastest time recorded. (see video).
Target: 9 seconds
2-Mile Timed
Procedure: The aim of this test is to complete the 2-mile course in the
shortest possible time.
Target: UNDER 12 Minutes
40/80
Set Up: X X X
1 2 3
40 yards x3
80 Yards x3
Procedure: When instructed by the timer, you will sprint from X1 to X2,
touch the line, turn and sprint back to X1, touch the line, then turn and
sprint back to X2 (120 yards total). This needs to be completed in 19
seconds. You then get 60 seconds to walk to X3, before you start to
sprint from X3 to X1, touch the line, turn and sprint back to X3, touch
the line, then turn and sprint back to X1 (240 yards total). This needs to
be completed in 38 seconds. You then rest for 90 seconds and repeat. (3
times total)
Target: PASS/FAIL

Argentina’s 5 yards
Set Up: Finish

X X X
50 Yards
X X X
Start
Procedure: Cones need to be 50 yards apart in length and 5 yards apart

from each other in width. Complete the course as shown. You will be
expected to complete it as follows:
1) 45 seconds with 90 seconds rest

Target: PASS/FAIL

2014 Mens Soccer Summer WorkOut

Uploaded by

Copyright:

Available Formats

2014 Mens Soccer Summer WorkOut

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

2014 Mens Soccer Summer WorkOut

Uploaded by

Copyright:

Available Formats

Summer Workout Plan

May - August 2014

Dear 2014 Buffalo State Men’s Soccer Pre‐season invitees,

P.S – One suggestion I have is to mark your training days on a calendar,

Men’s Soccer Summer Track Conditioning 2014

Men’s Soccer Summer Distance Running 2014

Men’s Soccer Summer Weight Lifting 2014

Day 1 Week 1 Week 2 Week 3 Week 4 Week 5

Men’s Soccer Summer Weight Lifting 2014

Men’s Soccer Summer Weight Lifting 2014

Men’s Soccer Summer Abs Program 2014

Total reps: 155

Total Reps: 176

Men’s Soccer Summer Abs Program 2014

Total Reps: 300

Total reps: 221

Men’s Soccer Summer Flexibility Program 2014

6. Lay it Back (L,R)

8. Spread it Wide (L,M,R)

9. Modified Hurdler (L,R)

10. Roll and Pull (L,R,)

11. Feet Together

12. Spinal Twist (L,R)

13. Saigon Squat

6-Minute Pre-Workout Stretch

Hold 20 Seconds Hold 20 Seconds Hold 20 Seconds Hold 10 Seconds

Hold 10 Seconds Hold 10 Seconds Hold 10 Seconds Hold 10 Seconds

Hold 10 Seconds Hold 10 Seconds Hold 10 Seconds Hold 10 Seconds

Roll 3x - Hold 10 Seconds Hold 10 Seconds Hold 10 Seconds

Men’s Soccer Summer Fitness Testing 2014

300 Yard Sprit Test

Procedure: Cones are placed 25 yards apart to indicate the sprint

Target: Under a combined score of 60 seconds

Procedure: The test involves running a single maximum sprint over 20

Vertical Jump Test

Balsom Agility test

Procedure: Set up the cones as illustrated in the diagram to mark the

Target: UNDER 12 Minutes

Set Up: Finish

Procedure: Cones need to be 50 yards apart in length and 5 yards apart

1) 45 seconds with 90 seconds rest

You might also like