Friday, June 18th

Friday was the day of the big US-Slovenia match. Understandably, the players wanted to watch the game, but after a light day on Thursday, I wanted them to get a bit of workout in before the weekend. We met at the high school and then ran (about 1.8 miles) to the Pierces, who had invited us to come watch the game.

And what a game it was. It was a great game, made even better by watching it as a group. I doubt any of us present will ever forget the moment when the US capped its comeback with its 3rd goal, only to see it disallowed. The emotions in the room ran the gamut: elation, disbelief, disappointment, anger. Still, in the end, a good result for the US and more importantly, a good time for the boys.

After the game, we, of course, ran back to the high school (and talked about the game the whole way).

Thanks to the Pierces for hosting the group.

Thursday, June 17th

We had a fairly easy day as many of the boys were banged up a bit from 7 v 7 and a hard week of workouts.

We played some Hoover ball, which involves a medicine ball and a volleyball net. Players catch the ball and through it back over the net as seen in this video:

As the boys quickly learned, it is a total body workout as you can't just use your arms to catch the ball. You have to get your whole body behind/underneath the ball.

We then used the volleyball net to play a little soccer tennis. It is a fun way to work on ball control.

We finished up with some futsal.

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.