With soccer ⚽season kicking off, many players are returning to preseason training with their teams. Some players may need additional workouts to help reach peak physical condition before their games are in full swing.
A balanced workout plan should incorporate elements of strength training, cardiovascular endurance, 🏃♀️flexibility, and agility drills. Blayze Coach Mike Semenza designed the plan below with the assumption that you are at a starting level of fitness. A sedentary player needs to gradually increase their fitness level.
Use this plan as a supplement to any team training or private training you are doing. Don’t overdo it! If you are already strength training💪 multiple days a week, then there is no need to add these exercises to your routine.
Week 1 & 2 – Base Fitness and Strength
Monday & Wednesday: Strength Training💪
· Squats: 3 sets x 10 reps
· Lunges: 3 sets x 10 reps each leg
· Box Jumps: 3 sets x 15 reps
· Planks: 3 sets x 30 seconds
· Push-ups: 3 sets x 15 reps
Tuesday & Thursday: Cardiovascular Endurance🏃♀️
· Jogging: 20 mins at a comfortable pace
· Hill Runs: 5 hill sprints with recovery time descending back to the bottom
Friday: Agility & Flexibility🧘♂️
· Ladder Drills: Different patterns for 15 mins
· Stretching: Full body stretch, hold each for 15-20 seconds
Saturday & Sunday: Rest🛌
Week 3 & 4 – Intensity & Power
Monday & Wednesday: Strength Training & Power💪⚡
· Deadlifts: 3 sets x 8 reps
· Power Cleans: 3 sets x 8 reps
· Medicine Ball Throws: 3 sets x 15 reps
· Russian Twists: 3 sets x 20 reps
· Burpees: 3 sets x 15 reps
Tuesday & Thursday: High-Intensity Interval Training (HIIT) 🏃👟
· Sprint: 30 seconds
· Walk: 90 seconds
· Repeat 10 times
Friday: Agility & Flexibility🧘♂️⚽
· Cone Drills: Different patterns for 15 mins
· Stretching: Full body stretch, hold each for 15-20 seconds
Saturday & Sunday: Rest🛌
Remember, nutrition and recovery are just as important as the workouts themselves. Be sure to hydrate well, 💦get a good amount of sleep, and consume a balanced diet to aid in recovery and muscle building.
Finally, listen to your body. This is a general plan and individual needs will vary. It is important to avoid overtraining and injury. So, if something isn’t feeling right, give your body a rest.
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It was a sad day in the world for USWNT fans as they watched World Cup glory slip through the fingers of their national team. The US women’s team is knocked out in the round of 16 in a nail-biting PK round.