MHN Girls' Soccer

 

 

June 2007    
 Workouts		 June 2007
Workouts		 July 2007
Workouts		 August 2007   
 Workouts

General Training Guidelines

1.   Make sure you stretch properly before and after every workout.  You should jog lightly to warm up your muscles, and then go through your static (still) stretching routine.  You must stretch after your workout.

2.   Make sure you do acceleration runs (80-100 yard runs reaching Ύ speed at end) before track workouts.  Make sure you stretch and ice any strains or pulls you might develop.  Train, don’t strain.  Work hard, but intelligently.  Should you injure yourself while training, seek help and rest as necessary.

3.   Light jogging and stretching after heavy workouts will rid your legs of lactic acid.  The build up of lactic acid causes the feeling of heavy legs.  Light jugging and stretching will relieve that feeling.

4.   Stretching is especially important before and after weight training.  All players must improve their flexibility.  You must work hard in this area.

5.   Make sure that you wear a watch when you train.  This way you can judge your times and recovery rate.  Log your times and challenge to beat them every time you’re training.

6.   Don’t run two stress workouts in a row.

7.   Wear running shoes for all workouts, no flats.

8.   Try to workout with one or more people.

9.   Drink plenty of water, pre and post workouts.  The water you drink today helps you tomorrow.

10.  If you feel tired or sick, back off.  Quality is the key to the workout.  Use common sense.

11.  If you have any questions, please contact me at 732-768-5159 or e-mail me at MattDRitter@comcast.net.

12.  NOTE: The coaching staff will know during preseason camp who trained over the summer and who did not.  You will only be fooling yourself

   May 2007
   **These workouts must correspond to your workouts in May**

1.   You must run at least 20 miles a week during May.  Don’t concern yourself too much with time, just run.

2.   Give yourself three miles worth of credit for playing a match (that is, if you work hard)

3.      Do one track workout per week (listed below).

4.      You must be lifting 2 times per week.

5.      Work on personal improvement – your aim should be to improve the weak areas of your game (i.e. skills, non-dominant foot, shooting, receiving, heading, etc.).

 Track Workout for May: (besides the 20 miles per week).

1.   Jog 1 miles (stretch)

2.   Run 1200 meters (3x around the track)) – target time 5:30 (2 minute recovery)

3.   Run 800 meters (2x around the track) – target time 3:30 (2 minute recovery)

4.   Run 400 meters (1x around the track) – target time 2:00 (2 minute recovery)

5.   Run 4 x 100 meters (jog curves and sprint on straight aways) – you recovery time is during your light jogging around the curves.  Running 4 x 100 equals 2 total track laps.

6.   Jog ½ mile (stretch).

*USE THE CALENDERS INCLUDED TO RECORD
WHEN AND WHAT YOU DO*
**Include your times on the sheets**

  June 2007
  **These workouts must correspond to your workouts in June**

1.   You must run at least 22 miles per week during June.  Aim for 7:30 minute mile pace.

2.   Give yourself three miles worth of credit for playing a match (that is if you work hard).

3.   Do two track workouts a week (listed below).  Do not do track workouts on back-to-back days.

4.   You must be lifting two days per week. 

5.   Do a minimum of 1000 sit-ups per week.

6.   Work on personal improvement – your aim should be to improve the weak areas of your game.

  Track Workout #1 for June: (besides the 22 mile per week).

1.   Jog 1 mile (stretch)

2.   Run 1200 meters (3x around the track) – target time 5:00 (two minute recovery)

3.   Run 800 meters (2x around the track) – target time 3:15 (two minute recovery)

4.   Run 400 meters (1x around the track) – target time 1:30 (two minute recovery)

5.   Run 4x100 meters (jog curves and sprint on straight aways) - you recovery time is during your light jogging around the curves.  Running 4 x 100 equals 2 total track laps.

6.   Jog ½ mile (stretch).

  Track Workout #2 for June:

1.   Jog 1 mile (stretch)

2.   Run 800 meters (2x around the track) – target time 3:15 (two minute recovery)

3.   Run 400 meters (1x around the track) – target time 1:30 (two minute recovery)

4.   Run 200 meters (1/2 lap around the track) – target time :60 (2 minute recovery)

5.   Run 400 meters (1x around the track) – target time 1:30 (two minute recovery)

6.   Run 800 meters (2x around the track) – target time 3:15 (two minute recovery)

7.   Jog ½ mile (stretch).

*USE THE CALENDERS INCLUDED TO RECORD
WHEN AND WHAT YOU DO*
**Include your times on the sheets**

  July 2007
  **These workouts must correspond to your workouts in June**

1.   You must run at least 24 miles per week during July.  Aim for sub-7 minute miles.

2.   Give yourself three miles worth of credit for playing a match (that is if you work hard).

3.   Do two track workouts a week (listed below).  Do not do track workouts on back-to-back days.

4.   You must be lifting two days per week. 

5.   Do a minimum of 1000 sit-ups per week.

6.   Work on personal improvement – your aim should be to improve the weak areas of your game.

   Track Workout #1 for July: (besides the 24 mile per week).

1.   Jog 1 mile (stretch)

2.   Run 400 meters (1x around the track) – target time 1:30 (two minute recovery)

3.      Run 800 meters (2x around the track) – target time 3:15 (two minute recovery)

4.      Run 1200 meters (3x around the track) – target time 5:00 (two minute recovery)

5.      Run 800 meters (2x around the track) – target time 3:15 (two minute recovery)

6.      Run 400 meters (1x around the track) – target time 1:30 (two minute recovery)

7.      Jog ½ mile (stretch).
 

   Track Workout #2 for July:

1.      Jog 1 mile (stretch)

2.      4x80 yards at Ύ pace (walk back for recovery)

3.      3x30 yard sprints (walk back for recovery)

4.      3x40 yard sprints (walk back for recovery)

5.      3x50 yard sprints (walk back for recovery)

6.      3x60 yard sprints (walk back for recovery)

7.      2x80 yard sprints (walk back for recovery)

8.      Jog ½ mile (stretch).
 

*USE THE CALENDERS INCLUDED TO RECORD
WHEN AND WHAT YOU DO*
**Include your times on the sheets**
 

August 2007
**These workouts must correspond to your workouts in June**

1.   It would be best not to play competitive matches at this time so that you don’t pick up an injury before camp (pick up games are OK).

2.   You must run at least 26 miles per week during August.  Aim for sub-6:30 minute miles.

3.   No mileage credit for matches.

4.   Do two track workouts a week (listed below).  Do not do track workouts on back-to-back days.

5.   You must be lifting two days per week. 

6.   Do a minimum of 1200 sit-ups per week.

7.   Work on personal improvement – your aim should be to improve the weak areas of your game.

  Track Workout #1 for August: (besides the 26 mile per week).

1.   Jog 1 mile (stretch)

2.   4x80 yards at Ύ pace (walk back for recovery)

3.   3x30 yard sprints (walk back for recovery)

4.   3x40 yard sprints (walk back for recovery)

5.   3x50 yard sprints (walk back for recovery)

6.   3x60 yard sprints (walk back for recovery)

7.   2x80 yard sprints (walk back for recovery)

8.   Jog ½ mile (stretch).
 

  Track Workout #2 for August:

1.   Jog 1 mile (stretch)

2.   8x200 (1/2 lap around track) – target time :40 – jog the remaining ½ lap as your recovery.

3.   Run 1 mile under 6:00.  That equates to four times around the track.  Target time for each lap is 1:30.

4.   Jog ½ mile (stretch)

*USE THE CALENDERS INCLUDED TO RECORD
WHEN AND WHAT YOU DO*
**Include your times on the sheets**