INDIANA oDP Individual workouts
SENIOR BOYS AND GIRLS u14+
Individual workouts
IN ODP
LEVEL
Spring 2020
The exercises are shown in videos - click on the 'watch' button to view! They are performed by a former NCAA D2 All American winger, and a former NCAA D1 midfielder. The workouts are modified from a college summer training program.
Level 1 is a start point, if you have not trained for several weeks it is recommended to use this to begin with..
- Warm UP.
- Ball FAMIlIAriZATION.
- TECHNICAL WORK.
- SPEED WORK.
- CORE WORKOUT.
- Endurance
Level 2 is more challenging. If you can easily accomplish level 1 exercises after a couple of weeks, move up to these.
Level 3 is a high level workout for athletes preparing to compete. Can you hit these the week before you return to play?
Most of us have limited access to facilities and equipment. However, you can do these exercises with a soccer ball, and a small amount of space.
Individual workouts
IN ODP
LEVEL
Frequency
Level 1 is a start point, if you have not trained for several weeks it is recommended to use this to begin with..
- Warm UP.
- Ball FAMIlIAriZATION.
- L1 - 2xweek, L2 - 2xWeek, L3 - 3x WEEK
- TECHNICAL WORK.
- L1 - 2xWEEK, L2 - 2X WEEk, L3 - 3X WEEK
- SPEED WORK.
- L1 - 1xWEEK, L2 - 1X WEEK, L3 - 3X WEEK
- CORE WORKOUT.
- L1 - 1XWEEK, l2 - 2x WEEK, L3 - 3X WEEK
- Endurance
- L1 -1xWEEK, L2 - 2X WEEK, L3 - 3X WEEK
Level 2 is more challenging. If you can easily accomplish level 1 exercises after a couple of weeks, move up to these.
Level 3 is a high level workout for athletes preparing to compete. Can you hit these the week before you return to play?
Warm UP
IN ODP
- Light jog; 18 yards and back x3.
- High knees for 6 yds, back pedal back.
- Butt kicks to 6 yards, back pedal back.
- Open the gate to 12 yards, close the gate back.
- Side shuffle to 12 yards and back.
- Skipping to 12 yds, swinging arms in a circle forwards.
- Skipping backwards, swinging arms in a circle backwards.
- Hip flexor stretch (both sides).
- Calf stretch (both feet).
- Uncross feet, then Bear Walk 2/3 times.
Purpose:
Basic
To get your heart rate up, blood circulation up, and loosen your muscles in preperation for activity. Further, it will help put you in the right frame of mind to train.
- Squats (6-10)
- Lunges (6-10)
- Squat jumps (6-10)
- Speed skaters (6-10)
Extra L3
BALL FAMILIARIZATION
EXERCISES
IN ODP
- Ball touches - spend 30 seconds or so getting some touches, dribbling the ball, turning, and becoming comfortable with the surface you are training on.
- Thigh juggles - spend a minute or so working on thigh juggling. Set your own standards - maybe you want to get ten in a row. Other players may want to alternate L/R for 20.
- Foot juggles - make sure you use both feet! Set your own standards. If you need a bounce between every other juggle, take it.
- No spin juggles - for more advanced players. Try it with both feet.
- Head juggles. Don't over-do these, 15-20 total is fine.
The purpose of ball familiarization is to prepare our touch for the technical exercises, and get a number of repetitions in with different surfaces. This should be around 4-5 mins of work.
Watch
FOOTWORK
EXERCISES
IN ODP
- Pull-push.
- Outside touches.
- W's.
- Taps and touches.
- Cruyffs.
- Scissors.
- Pendulums & Toe Taps.
- Sole Rolls.
- Drags.
- Inside Rolls.
LEVEL
2 sets. 30 seconds work, 20 seconds rest.
These technical exercises are to improve our ability on the ball, so we can manipulate our touch in different directions with different surfaces with comfort and ease.
2 sets. 30 seconds work, 10 seconds rest.
3 sets. 25 seconds work, 5 seconds rest.
Watch
Speed WoRK
EXERCISES
IN ODP
LEVEL
- Figure 8's.
- Speed Dribble, Sprint & Retrieve.
- Side shuffles.
- Cariocas.
- Pass to cone & sprint back.
- Toe Taps fwd, Drag-backs back.
- Sprint & Backpedal.
- Speed Dribble w/Quick Turns.
1 set. 20 secs work, 40 secs rest. (Take your full rest period, so you can go 100% on each one).
At the highest levels, the best players can move quickly with and without the ball, and do so repeatedly. There is little benefit to being fast if you cannot use your speed with a ball at your feet, and if you can only use your speed a couple of times a game, it can be less effective.
1 set. 30 secs work, 45 secs rest..
2 sets. 30 secs work, 45 secs rest.
Watch
Core Workout
EXERCISES
IN ODP GOALKEEPING
LEVEL
- One ball pushup (L/R)
- Sit ups w/ball.
- Bent leg sit ups.
- Reach for the sky.
- V Sit ups.
- V Sit up with reach.
- Leg raises.
- Push ups.
Without a strong core, our soccer actions will be limited - we cannot strike a ball with as much power, we cannot hold off opponents, and we are more likely to get injuries that keep us off the field.
One set.
10, 25, 20, 20, 15, 15, 20, 10.
Two sets
15, 30, 20, 25, 20, 20, 30, 15.
Two sets
Watch
20, 40, 30, 30, 25, 25, 40, 20
ENDURANCE
EXERCISES
IN ODP
LEVEL
If we are to go for 90 minutes, we need to maintain a solid aerobic base - this means endurance work! These can be done outside, or inside on a treadmill/exercise bike.
- 10 min run, 1 min rest, 10 min run..
- 30 min bicycle ride (slightly out of breath speed).
- 20 mins running, average pace.
- 15 min run, 1 min rest, 15 min run. ..
- 40 min bicycle ride. Every five mins, add in 30 secs of max effort, followed by 30 secs easy recovery..
- 4 x 3 min runs, with 2 min break between. Hard effort.
- 30 min run. Every five mins, increase tempo for 20 seconds then return to original speed..
- 40 min bicycle ride. Every five mins, add in 60 secs of max effort, followed by 60 secs easy recovery..
- 4 x 4 min runs, with 3 min break between. Hard effort.
Choose one option each time. For example, L1 is one endurance activity a week, so you could do the same one each week, or rotate through.
Good luck, and we will see you back on the field soon!
@INDIANAODP
IN ODP Snr players - Individual workouts
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Transcript
INDIANA oDP Individual workouts
SENIOR BOYS AND GIRLS u14+
Individual workouts
IN ODP
LEVEL
Spring 2020
The exercises are shown in videos - click on the 'watch' button to view! They are performed by a former NCAA D2 All American winger, and a former NCAA D1 midfielder. The workouts are modified from a college summer training program.
Level 1 is a start point, if you have not trained for several weeks it is recommended to use this to begin with..
Level 2 is more challenging. If you can easily accomplish level 1 exercises after a couple of weeks, move up to these.
Level 3 is a high level workout for athletes preparing to compete. Can you hit these the week before you return to play?
Most of us have limited access to facilities and equipment. However, you can do these exercises with a soccer ball, and a small amount of space.
Individual workouts
IN ODP
LEVEL
Frequency
Level 1 is a start point, if you have not trained for several weeks it is recommended to use this to begin with..
Level 2 is more challenging. If you can easily accomplish level 1 exercises after a couple of weeks, move up to these.
Level 3 is a high level workout for athletes preparing to compete. Can you hit these the week before you return to play?
Warm UP
IN ODP
Purpose:
Basic
To get your heart rate up, blood circulation up, and loosen your muscles in preperation for activity. Further, it will help put you in the right frame of mind to train.
Extra L3
BALL FAMILIARIZATION
EXERCISES
IN ODP
The purpose of ball familiarization is to prepare our touch for the technical exercises, and get a number of repetitions in with different surfaces. This should be around 4-5 mins of work.
Watch
FOOTWORK
EXERCISES
IN ODP
LEVEL
2 sets. 30 seconds work, 20 seconds rest.
These technical exercises are to improve our ability on the ball, so we can manipulate our touch in different directions with different surfaces with comfort and ease.
2 sets. 30 seconds work, 10 seconds rest.
3 sets. 25 seconds work, 5 seconds rest.
Watch
Speed WoRK
EXERCISES
IN ODP
LEVEL
1 set. 20 secs work, 40 secs rest. (Take your full rest period, so you can go 100% on each one).
At the highest levels, the best players can move quickly with and without the ball, and do so repeatedly. There is little benefit to being fast if you cannot use your speed with a ball at your feet, and if you can only use your speed a couple of times a game, it can be less effective.
1 set. 30 secs work, 45 secs rest..
2 sets. 30 secs work, 45 secs rest.
Watch
Core Workout
EXERCISES
IN ODP GOALKEEPING
LEVEL
Without a strong core, our soccer actions will be limited - we cannot strike a ball with as much power, we cannot hold off opponents, and we are more likely to get injuries that keep us off the field.
One set.
10, 25, 20, 20, 15, 15, 20, 10.
Two sets
15, 30, 20, 25, 20, 20, 30, 15.
Two sets
Watch
20, 40, 30, 30, 25, 25, 40, 20
ENDURANCE
EXERCISES
IN ODP
LEVEL
If we are to go for 90 minutes, we need to maintain a solid aerobic base - this means endurance work! These can be done outside, or inside on a treadmill/exercise bike.
Choose one option each time. For example, L1 is one endurance activity a week, so you could do the same one each week, or rotate through.
Good luck, and we will see you back on the field soon!
@INDIANAODP