Goals of the Summer Conditioning Program

Soccer is a tough, physically-demanding sport that requires strength, speed, and stamina. Our workout program is designed with these demands in mind. Specifically, the goals of the program are to:

1) build overall body strength (upper-body, core, and legs),

2) improve conditioning, and

3) work on exercises that will help prevent injuries.

Our workouts will be based on CrossFit-style workouts. For example, here's a video of a workout designed for a U-15 Boys soccer team. Here's another one. These workouts will be mostly metcon (short for metabolic conditioning). Metcon workouts will vary but they share these characteristics:

1) high heart rate

2) multiple muscle groups (preferably the "trifecta" of upper body, core, and legs)

3) continuous movement

4) short duration (15 - 30 minutes)

5) pain ;-)

In addition to these types of workouts, we will include at least one strength training exercise each day (i.e., front squats, deadlifts, and shoulder presses).

The workouts will be take into account the camp and 7 v 7 schedule on Mondays and Wednesdays. On those days, we might do mostly arm and core exercises or we might run sprints or both.

The last hour of each session we will get out the soccer balls. We will do some soccer skills (juggling/fast footwork), some drills (passing, turns, etc.), and some small-sided games.

While I'm not Casey Kasem, I will consider your requests/suggestions. If you have any specific items you want incorporated into our workouts, let me know.