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Vandal Strength

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VANDAL SOCCER - SUMMER 2007
WEEK 8

Monday - July 9, 2007

General Warm-Up: See Warm-Up & Flexibility

Skill Development:
Agility Boxes - performed using a box or an aerobic step that is 6" tall. Perform the appropriate movement pattern as quickly as you can for the specified period of time. See our web page for a description of these drills.
Step On/Off - 2x8 sec (Lead R/L)
Hop On/Off - 2x8 sec
Scissor Run - 2x8 sec (R/L)
Lateral 1 On/Off - 2x8 sec
Cone Hop Starts (1) - begin standing on one side of the cone and hop laterally over and back. When you hop back, transition into a 10-yd full speed sprint. Start 5 repetitions from the right side of the cone and 5 from the left. Take 20 seconds rest between each rep.
Core Development - Med Ball (12 lb) w/ Partner
Wood Choppers 2x10
Partner Overhead Throws 2x10
Partner Weighted Situp 2x10
Partner Diagonal Throws 2x10ea

Strength Training:
Power Cleans 4x3
Barbell Press 4x4
Speed Squats 4x5
DB Incline Bench 4x6
Pullups 3x5
Russian Leans 3x5
Manual Dorsal Flexion 3x15

Conditioning:
10 x Cones - each rep consist of running 5-yd and back, 10-yd and back, 15-yd and back, 20-yd and back, and 25-yd and back. Aim to complete this sequence in 35 seconds. Take 35 seconds to rest and recover and repeat.

Cool-down & Stretch

Tuesday - July 10, 2007

General Warm-Up: See Warm-Up & Flexibility

* These drills are to be performed consecutively with only 10-15 seconds rest between each repetition. This will more closely mimic the demands of playing in a match. As we progress through the agility runs, more reps will be added to increase the difficulty level. All drills are to be performed as a sprint changing direction quickly and efficiently. Longer breaks will be listed for halftime and end of regulation.

Line Hops - mark of 20-yd on a line and perform the listed hops moving down the line. Get as many reps in as you can in 20-yd. Face the same direction on each rep so you move right and left.
2 x Forward/Back Hops
2 x Lateral Hops
2 x Scissor Run
12 Cone Drill - See Drill Description
2 x Sprint/Backpedal
2 x Weave/Sprint
2 x Lateral Run
Triangle Drill - See Drill Description
4 x Sprint Through (2 R/L)
4 x Sprint/Shuffle/Sprint (2 R/L)

Halftime - 3 min Break

End of Regulation - 2 min Break

2 x Ajax Shuttle - each rep consists of sprinting 10-yd, back, 10-yd, back, and 10-yd.

Cool-down & Stretch

Wednesday - July 11, 2007

General Warm-Up: See Warm-Up & Flexibility

Skill Development:
Barrier Hops - place 6 barriers approximately 10" tall in a line about 1-yd apart. Perform the appropriate hopping pattern for the specified number of reps.
4 x 1-Leg Forward Hops (2 R/L)
4 x Double-Leg Forward Hops
4 x Lateral Double-Leg Forward Hops (2 R/L)
Plyometrics
15 x Jump-to-Box (maximum 28" height - all individual jumps)
10 x Lateral Jump-to-Box (5 R/L - maximum 24" height - all individual jumps)
Explosive Step-Up - 2x5e (maximum 18" height - all individual jumps)
Standing Long Jump x 5 (all individual jump)
Out & Up Jump x 5 (long jump immediately followed by vertical jump)
Side-to-Side Bound - 4x10 (5 R/L - repetitive jumps)
Core Development - Static
Right Plank 2x25 sec
Face Down Plank 2x25 sec
Left Plank 2x25 sec
* Repeat Series 3x

Strength Training:
Step Ups 4x5ea
1 Arm DB Snatch 4x5ea
DB Clean Pull 4x4
DB Clean, Squat, Press 4x5
Pushups 2x15, 1 to Failure
BW Calf Raises 3x20

Conditioning:
8 x 120-yd - target time for each repetition is 18 seconds. When you cross the finish cone, turn and job back. You have 42 seconds from the time you complete each rep to get back to the start and begin your next rep.

3 x 40-yd Shuttle - each rep consists of running 40-yd and back twice. Aim to complete each rep in 45 seconds and take 45 seconds to rest and recover between reps.

Cool-down & Stretch

Thursday - July 12, 2007

General Warm-Up: See Warm-Up & Flexibility

Skill Development:
Speed Ladder
2 x 1-Leg Quick Hop (R/L - every hole)
2 x Double-Leg Quick Hop (every hole)
2 x Lateral 2 In/2 Out (R/L)
2 x Icky Shuffle
2 x Hop Scotch
Seated Reverse Get-Up Starts - begin seated on the ground facing in the opposite direction as you will be running. Place your hands on the ground beside your hips to help you get up. Start each rep by turning and sprinting 10-yd. Perform 10 repetitions, 5 turning right and 5 turning left. Take 20 seconds rest between each rep.
Core Development - 25 lb Plate
Sky Crunch x 25
Russian Twist x 15ea
Plate to Toe Crunch x 25
Russian Twist x 15ea
Sky Crunch x 25

Strength Training:
Hang Cleans 4x3
DB Push Press 4x5
Back Squat 2x6, 2x4
Bench Press 2x6, 2x4
Alt. Pulldown 4x8ea
Shoulder Combo Front/Side/Rear Raise 2x8ea
Single Leg Curl 3x6ea

Speed Development:
6 x 10-yd Sprints (maximum of 30 seconds rest between reps)
6 x 20-yd Sprints (maximum of 45 seconds rest between reps)
4 x 30-yd Sprints (maximum of 45 seconds rest between reps)
4 x 40-yd Sprints (maximum of 1 minute rest between reps)

Cool-down & Stretch

Friday - July 13, 2007

General Warm-Up: See Warm-Up & Flexibility

2 x 5-yd Sprint
4 x 10-yd Sprint
2 x 5-yd Sprint
Agility Square - See Drill Description
2 x Sprint/Shuffle/Backpedal
2 x Shuffle/Sprint/Shuffle
2 x Backpedal/Carioca/Sprint
2 x Sprint/Angel Drop/Sprint/Angle Drop
W Drill - See Drill Description
4 x Sprint Through (2 R/L)
4 x Shuffle/Sprint/Shuffle/Sprint (2 R/L)

Halftime - 3 min Break

Agility Bag Drills - you can use any object approximately 10" tall to perform these drills. See our web page for a video description.
2 x 1 foot/hole (finish with 5-yd sprint)
2 x 2 feet/hole (finish with 5-yd sprint)
2 x Lateral 2 feet/hole (finish with 5-yd sprint)
2 x Shuffle Thru (finish with 5-yd sprint)
Wave Drill
2 x Lateral Shuffle - shuffle laterally right and left switching direction on the command of a partner. Perform 6 directional changes per rep and finish with a straight ahead 5-yd sprint.
2 x 2-way Run - run laterally right and left switching direction on the command of a partner. Perform 6 directional changes per rep and finish with a straight ahead 5-yd sprint.
2 x Quarter Eagles - on command, twist hips 90 degrees moving the feet as quickly as possible. Perform 6 moves per rep and finish with a 5-yd sprint.

End of Regulation - 2 min Break
4 x 15-yd Suicide (Sprint Out/Sprint Back - 15 seconds rest between reps)

Cool-down & Stretch