Wednesday, June 16

Warm-up

3 rounds of

10 dips (regular or bench)

10 mountain climbers

10 sit-ups

10 jumping jacks

Samson stretch

Metcon WOD

AMRAP (As many rounds as possible) in 20 minutes of

5 pullups

10 pushups

15 squats

Strength Exercise

Hang power clean (5 x 5)

Soccer

Diamond drill extraordinaire (crossing sequence with shot on goal), 4 v 4 with full goals

Tuesday, June 15th: Injury Prevention

Everyone was a little tired from Monday evening's camp as well as sore from Monday's workout, so we had a fairly easy day. Our focus was on some exercises that will help prevent ankle and knees injuries.

Warm-up

Basketball with 2 lb. medicine ball (10 minutes), then switched to regular basketball (10 min.).

Single toe raises (to strengthen ankles).

Ball catches on one leg

Crunches

Metcon WOD

5 rounds of:

walking lunges (across basketball court and back)

10 push-ups

20 sit-ups

Strength Exercises

Leg presses (light weight) with toes pointing in and out to strengthen the muscles around the knee.

Soccer

1, 2, 3 . . . juggling sequence (1 touch right foot, 1 touch left foot, 2 touches right foot, 2 touches left foot, and so on)

Futsal

Monday, June 14th

Warm-up

3 rounds of:

max pull-ups (no more than 10)

10 push-ups

10 squats

10 sit-ups

Samson stretch

Metcon WOD

Every 2 minutes for 20 minutes:

8 snatches right arm

8 snatches left arm

suicide run

followed up with 2 minute plank

Strength Exercise

5 sets of 3 shoulder presses/3 push press/3 push jerk

Soccer

keep-a-away, juggling, and futsal

June 11th: Day 5

Warm-up

3 x

10 push-ups

10 sit-ups

10 squats

10 push presses

Samson stretch

Workout

20 minute run (about 2.1 miles)

Strength Exercise

max rep pull-ups (already seeing some improvement here from Monday's marks)

Soccer

pace passing, sharks & minnows (yep, you're never too old for sharks & minnows), diamond drill -> shot, lightning

June 10th: World Cup Eve

We had a light turnout today, as we had several gone to state cup and various appointments/vacations. Best of luck to those playing on teams in the state cup.

Warmup

Gaelic basketball (10 minutes)

pull-ups (regular grip)

10 push presses

10 squats

10 pushups

Samson stretch

Metcon Workout

Tabata plate workout with 8 sets of 20 seconds of work followed by 10 seconds rest (4 min. total) of each of the following exercises:

- Halo (arms elevated and weight revolves around the head)

- Side to side (weight is fully extended to the side and then lifted overhead to

the other side. Lather. Rinse. Repeat)

- Squats (plate is held close to body for regular squats)

- Overhead press (weight is lifted from chest to above the head)

Strength Exercise

Front squat 5 x 5

Soccer

Fast footwork, juggling, futsal. We started recording the juggling scores today, which we will do throughout the remainder of June. The scores were very respectable with seven with over 50 juggles, but a special "shout out" goes to D. (332), J. (290), and C. (116). Well done.

June 9th: 7 v 7 Opens Tonight

Today we concentrated mostly on arms and core in an effort to save the legs for 7 v 7 in Jefferson City tonight. We apparently succeeded as the boys won both games. Good job, guys.

Warmup

10 (or max) pull-ups (reverse grip)

10 mountain climbers

10 squats

10 push presses (bar)

Samson stretch

Metcon WOD

Partners take turns completing:

10 Turkish get-ups

10 push-ups

10 jumping jacks

AMRAP (as many rounds as possible) 20 minutes

Strength Exercise

Hang Cleans 5 x 5

Soccer

Fast footwork, juggling, keep-away, and futsal.

June 8: Cheating is bad form

Before we started today, we talked about the importance of good form. A gazillion reps of an exercise done incompletely cheats the athlete out of the benefits of the full range of motion. For example, squats should break the plane of the knee, while in pull-ups the arms should be fully extended. Do the exercises correctly in order to get the full benefit -- as well as to be fair to your teammates.

Warmup

3 rounds of:

max pullups (no more than 10)

10 squats

10 mountain climbers

10 shoulder presses

Samson stretch

Metcon WOD

50 squats

800 meter run

40 pushups

800 meter run

30 squats

800 meter run

20 pushups

800 meter run

10 squats

Strength Exercise

3/3/3 (shoulder press/push press/push jerk) x 5

Start with bar and add weight with each successive round

Soccer

We worked on our touch by passing in an aerobic condition with both instep passes and volleys. We finished with a game of lightning.