|
HOME > ATHLETE EDUCATION > Off-Season Training > Summer Training Day 8 |
Summer Soccer Training Packet - Day 8Day 8 Motivation: "Embrace the dawn of a new week like a fresh opportunity on the pitch. Each day brings renewed strength, focus, and determination. Let's kick off this week with passion and purpose, ready to conquer new challenges and exceed our limits. Remember, greatness is forged in the fire of dedication and perseverance. Let's make this week count, one workout at a time!" - Coach Thomas GoodmanWeek 2 everything is going to ramp up a little, including the amount of your journal will be used. Warm UpThis week will be focusing on creating a customized warm up program for you, warmups are very important for injury prevention as well as enhanced performance. When I was young, we would do static stretching before games and we have since learned that static stretching before practices and games is not good for the body, dynamic stretching is key to getting the body ready. The reason I want you to have a custom warmup for the rest of this workout program is you know what space you have and what parts of your body need to be warmed up more then others, for example: I need hamstring stretching so I may add two or three hamstring stretches in my warm up. When we get into the season we use the FIFA 11 system as it has been found to be the best all around program for soccer players, if you are interested you can see the research paper here: https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-017-0083-z FIFA 11+ Program:Creating a warm up that is personalized is great for a person working out on their own, a warm up should be 10-15mins long and get the heart rate up, you know what stretches you need more of based off of the feel your muscles give you. The links below will take you to pages with warmups for each of the muscles listed, when making your own warm up pick 1 or two induvial warm up exercises for that muscle to make a full dynamic warmup session. Todays WorkoutToday you will start with your own newly created warmup, before you start take your heart rate, then after the warmup take it again, then you will do the 30min killer Core workout and take your heart rate before the you will do a 30min Cardio workout and take your heart rate after.Video 1 - 30 MIN KILLER CORE & AB WORKOUTVideo 2 - 30 MIN PUMPING CARDIO WORKOUTJournal Entry #8: Write down your first attempt of making your own warmup, the warmup should be 15-20mins, after you do the session today what exercises will you add and what will you remove? Did you feel that you were warmed up enough to do the two sessions today? Did your heart rate rise enough? Write down the complete warmup in your journal, you will be using it all week. Take and record your heart rate before warmup, after warm up, after Core and Ab work out and after the cardio workout
Write down your weekend’s food intake and plans for food and drink this week. Write down how hard you thought today’s two sessions were. |
|