Off-Season Training

Players, before you arrive for Captain’s Practice, it is highly advised that you are able to complete the following tasks comfortably:

Running  

Varsity                           6 miles

JV                                 5 miles

JVB                               4 miles

9th grade                       3 miles

Push Ups  

Varsity                           250

JV                                 200

JVB                               150

9th grade                       100

Sit Ups  

Varsity                           300

JV                                 250

JVB                               200

9th grade                       150

Sprints – Half Field  

Varsity                            8 seconds

JV                                  9 seconds

JVB                              10 seconds

9th grade                       11 seconds

Sprints – Full Field  

Varsity                          19 seconds

JV                                 21 seconds

JVB                              23 seconds

9th grade                       25 seconds

Juggling  

Varsity                      100+

JV                              75+

JVB                           50+

9th grade                    30+

(multiple surfaces, not repetitive, e.g. 30 thighs)

Consecutive Headers  

Varsity                           50+

JV                                 40+

JVB                               30+

9th grade                       20+

Pacer (Beep Test)

Varsity                           Level 12

JV                                 Level 11

JVB                               Level 10

9th grade                       Level 9

Additional Off-Season Training Tips

Watch soccer!!!  Be a student of the game.  Discuss ideas.  Identify formations.  What are players strengths?  What are their weaknesses?  How are goals conceded?  What created the goal?  Watch and learn.

Strength and Flexibility Training!!!  Use the Champlin Park gym in the off-season and during the summer.  Programs are always available.  Make use of them.  Go with a partner.  Make it a habit.

Maintain high levels of fitness year round!!!  Choose activities that help you.  Participate frequently, with intensity!  Be disciplined to be the best you can be.

Speed Training!!!  Speed can be increased with regular training.  Are you part of the track team?  Can you train with the track team regardless. 

Set specific goals for yourself!!!  Without goals, you will drift along with “average” athletes until you drop out.  What are your goals?

My goals between now and next fall are:

1. _________________________________
2. _________________________________
3. _________________________________
4. _________________________________

Work on improving your weaknesses!!!  Take responsibility for your own development.  Work on your soccer skills not only during team training, but also on your own.

Work on improving your strengths!!!  Work on skills that make you stand out – everyone is looking for the edge. 

Train out of your comfort zone!!!  The standards most athletes set are usually in their comfort zone and well below their potential.

Choose the right team!!!  Look for a team / coach / league / status that will constantly challenge you.  Talk to the coach.  Find out the history of the team.  Find out their season goals, including tournaments.

Play, play, play!!!  You cannot get any better training than having a ball at your feet!

1v1, 2v2, 4v4.  Juggling record.  Small goals.  Combination play.  Crossing and finishing.  Long accurate passing.  Have fun!

Soccer Leagues  -           Holy Angels

                                    NSC

                                    Ralia Sports Center

                                    Soccer Blast

                                    Plymouth

                                    Stillwater

                                    Augsburg College

If you have any questions, call me (612-644-4625) or e-mail, gavinpugh@dragonsoccer.net