Be thorough & read everything before you start anything….
Questions, please contact myself (cell 325-374-3915) or Coach Sanchez (cell 325-763-9356).
There are many parts to the summer program. We’ve printed a few of the items:
- “Daily Workout Schedule” – In addition to having detailed daily workouts, this booklet also has a section “Warm-up Options” (and “Explanations”) which you should use - please don’t use your own warm-ups as they typically aren’t active enough. This booklet also includes a section “Fitness Exercises Explained”…self-explanatory.
- “Technique” – Take this booklet to the field when you do your workouts so when you are done, you can spend some time improving your technique (fitness without technical ball control is what track or cross country teams do). This booklet explains what techniques you should emphasize during the summer. You will be tested the first day of preseason (& results will be posted for all to see where you rank). Lastly, there is extra technical work for those who want to improve dribbling, finishing, etc.
- “Nutrition Information & Healthy Eating for Soccer” – There is really good information in here that can help you eat to feel better and perform better.
- “Strength Training Program” – Self-explanatory. Starts immediately.
No CD this year…we are working to put all the files & videos on our website (using “Summer Program” link on our page www.angelosports.com/soccer ). We will email/text the username and password to access these once we have it completed. This allows you to reprint files & view videos (some videos are on our Facebook page “Angelo State Soccer” – look for May 21, 2010).
Fundraising – We sent this earlier…let us know if you need additional copies.
Fundraising is due June 30. Please include a receipt with EACH donation.
Schedules – Daily Workout Schedule & our 2011 Game Schedule will also be available online.
Videos – Videos will also be available for most of the fitness exercises; ab work ideas; & technical items (Technical Olympics too). Most/All of the strength (weight) training exercises are already available on the ASU Strength & Conditioning page of www.angelosports.com (link under “Inside Athletics”). You may need to click “load more” to find the strength video you are seeking. You should start your strength training now. Be careful & seek professional assistance if you aren’t experienced in strength training or the exercises you are doing. Practice the exercises first so you can determine what amount of weight you should be working with on each individual exercise.
Your preparation & improvement is 100% determined by you. We will have 1 week of two-a-days before school starts. You need to arrive prepared…the players and staff are counting on you to do your part.
- Coach McCorkle
“There's a difference between interest & commitment. When you're interested in doing something, you do it only when circumstance permits. When you're committed to something, you accept no excuses, only results.”
By Art Turock
The Women’s World Cup starts June 26. Games will be on ESPN, ESPN & online at ESPN3.com. I want to recommend you watch games & try to observe players in your position. What makes them good? If you’re an attacking player, perhaps you can see a move you like & practice it to make you better. Be sure to also watch how they keep moving in & around the penalty area…getting better at this could give us 10 more goals in the fall. If you’re a defensive player you might watch their technique, but also make sure you watch their movement when they don’t have the ball. See how they make themselves available for easier passes from teammates. It’s amazing how simple the game is with good technique & proper movement off the ball.
The three most important things for you to do this summer are:
- Use Interval Training (see explanation below) to improve our fitness. Fitness through more sprinting, not long 2-3 mile runs. This is so we can increase pressure on teams all over the field…not just in our defending 1/3. This means you need to come in to preseason with the right level & type of fitness.
- Get GREAT at the techniques used in your position (watch the Women’s World Cup to get ideas). Practice slowly at first, but gradually get faster. In order to perform in the game, you’ll have to have done so at game speed many times training on your own.
- Strength Training - we can win & hold the ball better with increased strength. We need to be stronger in “The Battle of the Game”!
By preparing now, you give yourself the best chance of being successful through November…that is when only the best teams are still playing.
Interval training (work to rest ratio) helps with realistic “soccer fitness”. If the Interval is 1:3…the “1” is your “WORK TIME” & “3” is your “REST TIME”.
What you do is this…using a stopwatch (someone else is preferred), time how long it takes you to complete an exercise…this equals your “WORK TIME”. Let’s say you are doing a “60 Yard Shuttle” & it takes you 23 seconds from start to finish. Using the Interval ratio of 1:3…your “1” (work time) is equal to 23…your “3” (rest time) would equal 69 seconds (23 seconds x 3) or 1 minute & 9 seconds.
Many of the sprinting exercises you’ll probably start with an Interval of 1:3. As you increase your fitness, work toward an Interval of 1:2, & eventually 1:1 before preseason.
Run on grass whenever possible.
WORKOUT INFO
Your strength program is ready to start & included in this packet. View video examples of all strength exercises by going online to - www.angelosports.com/soccer - click on “Inside Athletics”, then “Strength and Conditioning”. Once there, you can click on “videos” which takes you to a YouTube page with videos of all the exercises (you may need to click on “see all” link). If you can’t find something, contact us & we will help you.
Most of your summer workout has already been printed. We are going to put the files & videos of the workout on our webpage. Go to www.angelosports.com/soccer & on the right side of the page is a link “Summer Program”. We will have these files & videos uploaded very soon so keep checking back. You will need Adobe Acrobat Reader…if you have problems opening files, understanding the activities, etc. – contact us.
The webpage also contains many video files of players demonstrating fitness, techniques, abs, etc. Have the printed version with you when you are watching a video to give specifics about distances, reps, etc.
Our fitness needs to be excellent. We will test your fitness during preseason through the Beep Test and 110 Turnovers. We also test everyone using the 9 Technical Olympic exercises. Players are expected to pass the Beep Test by getting to level 10 (at least) and also need to pass all 10 of the 110 turnovers. If not, they will do extra fitness during 2-a-days = “Fit Club”.
How do you get started…?
You can either do fitness/strength and technical work in one session (morning or evening)…or you can do half in the morning and half in the evening – i.e. Technical work in the morning and Fitness/Strength in the evening. It’s up to you. Be sure to cool down & stretch at the end of your work out (stretching at the end really helps with your muscle recovery). This, combined with proper nutrition, sleeping habits & lots of water will help your body recovery each day.
Now until June 26 - You should be training 3 or more times per week depending on how good you want to be. The goal is to increase your technical ability (see files – “Technical Olympics” and “Techniques to Emphasize by Position”) & to establish an INCREASED fitness/strength base. Training within a team practice alone and/or playing games will not meet your individual needs…
you need to work extra on your own to really improve your technique.
June 27 – August 13 - “
Daily Summer Workout Itinerary” gives you your daily routine. Your goal is to increase your fitness/strength to the point it needs to be at so that you don’t get injured during preseason and you are adequately prepared for the season (our season is longer/tougher than HS). Continue to work on improving your technique 5-6 days per week.
Preseason can be tough and if you aren’t prepared you are more likely to be injured. If you are injured, you can’t participate. If this happens, you will get behind in everything from fitness to understanding your role within our system…not to mention proving you should get playing time. Doing the work gradually now is the best advice I can give you.
Competition and Preparation…
One of the things that helped us accomplish so much this year was the level of preparation the 2010 team had when they arrived for preseason. The level of fitness as a team was very high. There were some who didn’t do everything they needed to over the summer and those players suffered through fatigue trying to perform during the beginning of the year. Some had injuries as a direct result of their lack of proper preparation. Can’t play if you’re injured.
I’m hoping this will be the first year where everyone arrives prepared. Being prepared is not just about fitness, it’s also about proper strength training and of course being technically excellent (specifically the techniques required in your position). Having said that, let me go back to the importance of arriving physically fit to preseason. Technique (skill) and tactics (decisions) cannot be executed correctly when you are tired. Everyone knows they are sharpest at the beginning of the game. How much your abilities decline during the game falls in direct correlation with your fitness level. The more fit you are, the more consistent you are throughout the entire game. Many games are won/lost in the final 5 minutes of the half. We beat a team (that was undefeated in conference play) this past fall in the final 14 seconds of the game. I would say this was a result of better fitness/focus and of course skill.
When I met with our captains this spring, they wanted to come up with a way to motivate everyone to arrive at preseason prepared. They came up with the idea of splitting everyone into two “teams”. The players on the losing team will take turns being in charge of equipment/field duties during all games (home & away). Each player will earn points for their team based on how they perform in our preseason tests (“Beep Test”, “110 Turnovers”, “Technical Olympics”, &
maybe a scrimmage). Below are the teams and points available in each test as determined by the captains.
Blue Team: Squires, Lauren, Megan, Jordan, Trisha, Karli, Hannah D., Lacie, Morgan, Kat, & Caity C.
Gold Team: Hanna H., Brandie, Kara, Maggie, G., Camlin, West, Tamlin, Taylor, Kaylen & Brittany.
(Kayla G. will be added to a team once she is cleared to participate)
Beep Test:
Level 13+----- 10 points
Level 12-11--- 6 points
Level 10-------- 3
110 yd Turnovers:
All 10 ------10 points
9-------------6 points
8-------------4 points
6-7----------2 points
Technical Olympics (*Tip-work on serving & receiving from 25-35 yd. Your success will depend on it.)
1st - 3rd place-----12 points
4th – 8th place-----8 points
9th – 14th place---4 points
15th & lower--------2 points
I’d suggest you contact members of your team and make sure they are getting prepared for this competition. Obviously arriving prepared is the main focus, but a little competition can make it fun!
Daily Summer Workout Itinerary
Warm-up, and Stretching - Examples for you to use.
- Warm-up Options
- Warm-up Techniques Explained
- Basic Stretching
- ACL Prevention Exercises
- Help to Prevent Shin Splints
Fitness - Examples for you to use.
- 60 Yard Sprints
- 60 Yard Shuttle
- 300 Yard Shutle
- Build Ups
- Combine Agility
- Double 50s
- Exploding 10s
- Fartlek Run
- Flying 30s
- Interval Training Explained
- Manchester United
- Mini Diagonals
- Plyometric Activites
- Pro Agility
- Six Cones
- Stadium Steps or Hills
- Steps
- Stinkers
- Stinkettes
- US National Team
- 110 Turnovers: Explanation
- 110 Turnovers: Stopwatch Times
- 110 Turnovers: Extra 5 Seconds Rest
Technique - Examples of techniques are included.
Field players
- Techniques to Emphasize by Position
- Extra Activities to Work on Specific Techniques
- Technical Olympics Explanations
Goalkeepers
- Summer Workout Activities
- Summer Calendar
Strength (weights & abs) Info - Lots of good examples...
- Summer Weights Schedule: Weeks 1-7
- Summer Weights Schedule: Weeks 8-13
- Chart to determine weight percentage
- Extra Abdominal Exercises
- Optional General Strength and Fitness Program
Nutrition - Ideas about healthy foods for best nutrition.
- Great Information on Nutrition
- How Nutrition Effects Performance
- Ideas About Building Meals
Videos
