2001 Summer Training Program

Bozeman Hawk Soccer
Summer Training Program

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The 2004 season will be a competitive season both in games and in practice. Please come prepared to compete at the highest level.

The coaching staff will be emphasizing competitive play, especially 1 vs. 1. If you are not real strong at 1 vs. 1, then you should be working on that part of your game this summer. Soccer is a team sport, but it is also composed of individual battles, and we would like to be able to win those individual battles.

Fitness is also a crucial part of soccer. Each player will be able to perform better, if they are in shape at the beginning of the season. It will also decrease injuries and muscle soreness if you are in shape. Please come to tryouts in top physical condition.

The following exercises are examples of things that we will do on a regular basis at practice.

Fitness Training: Much of your fitness can be achieved by playing, but some of your fitness training must be done without the ball.

Sprints and Speed Training
Cones: 5 - 10 - 15 - 20 - 25

Players have to run out to the first cone and back, out to the second cone and back, out to the third cone and back and so on.
Players have 35 to 40 seconds to complete the run.
Players will want to build up to 35 seconds rest between runs.
Players will do 10 repetitions. Start with less rest and add rest (if needed), after the 4th and 7th runs.
Concentrate on quickness in and out of the turns.

120's: 120 yard sprint or length of the field.

Players get anywhere from 17 to 20 seconds per run to finish.
Players get 60 seconds to jog back to the staring line before the next sprint begins.
10 sprints are run with an extra 15 seconds of rest after the 4th and 7th sprints.

Coast to Coasts: midfield and back, full field and back is one repetition. Ø

Players should complete 10 repetitions.
Players are given 80 seconds to rest.
Raise the time of rest after the 4th and 7th runs to around 90 seconds.

Long Distance

Cooper test: run for 12 minutes around the track or the soccer field.

Should try to make around 6 ¾ - 7 ¾ laps.
However many laps you make, try to improve each time.

Run 2-5 miles: The shorter the run, the faster the pace.

Strength Training
Weight room is open in the summer Monday through Friday, starting June 11th through August 9th. Times are 7am - 9am and 5pm - 7pm.

Players should try to start a weight training program.
Players should try to go 2-3 times a week.
Make sure you emphasize to your weight room instructor that you are looking for speed and strength, not bulk.
You need to make sure that you are getting the most out of you workouts, so make sure that you talk to an instructor.

Abdominal work: Crunches, bicycle crunches, rowers, etc.

Plyometrics: jump rope and /or fast footwork.

Skill Training and games: Again please concentrate on 1 vs. 1 training. If you can get more players to practice with, start with 1 vs. 1's and build up to 2 vs. 2's etc.

Warm up with dribbling and practicing your moves over and over.
Stretch completely before starting 1 v. 1's

One v. One to a cone or a bag for 3 minutes. Try to play 5 games, with a minute rest in between.

One v. One to goal, with a goalie. Practice both offense and defense. For defense, set out a cone or a marker to try to clear the ball to if you win it (this way you are practicing clearances.)

One v One on the wing for a cross to a marked player in front of the goal.

Looking for accuracy of the cross either on the ground or in the air.
Or looking to drive (dribble) to the end line and either shoot or pass.

Passing tests: approx. 10 yards apart with a partner, passing back and forth.

How many one touch passes you can get in 5 minutes?
How many 2 touch passes you can get in 5 minutes?
Try backing it up to 20 yards.
Emphasis is on quick receiving and passing with both feet.
The harder you can pass it to your partner under control, the more passes you will be able to complete.

Shooting

Long shots from outside the box
Finesse shots from penalty spot.
Headers from inside the six-yard box.
Concentrate on accuracy and proper technique.

Long balls for accuracy: With 2 players practice getting the ball in the air with accuracy to your partner.

Try to receive the ball quickly and kick the ball back quickly with either foot.
With more players: try short-short-long with a player in the middle, supporting each of the side players.
Try to achieve one touch, or two touch at the most.
Try to receive by heading the long ball down to the player in the middle's feet.

Juggling on your own.
Using your feet mostly or combinations of head, thigh, and foot.

Small-sided games.

Full-sided games.