Shawsheen G-Soccer

Day 20: 1. Warmup 2 laps around soccer field 2. 8 sprints (20 yards) 3. 6-8 sprints (50 yards) 4. 3-4 full field sprints (100) 5. Ball-work: 8 cones in "L",then place a cone 10yrds away. Dribble through cones,leave ball,sprint far cone,jog to ball,dribble. L,R,Both 3-4sets.

Day 19: Run easy for 2 to 4 miles!

Day 18: Rest day

Day 17: 1. 8 reps 5 sets Glute-bridge exercise 2. 8 reps 5 sets Deep squat into long jump forward 3. Super-set 3 set of 10 reps ⁃Nordic hamstring curls ⁃Wall sits (30seconds) 4. Super-set 2-3 sets of 10 reps ⁃Lunges ⁃Calf raises

Day 16: 1. Warmup 2 laps around soccer field 2. 8 sprints (20 yards) 3. 6-8 sprints (50 yards) 4. 3-4 full field sprints (100) 5. 2 laps slow jog cool down

Day 15: Run easy for 2 to 3 miles, depending on how you're feeling. If you're legs feel sore, tired and heavy, 1 easy mile is plenty. Running today should get the soreness out for tomorrows sprints.

Rest day

4. 3-4 full field sprints (100 yards) jog back 15 sec break. 5. 2 lap slow jog cool down.

Strength trading for sprints 1. 8 reps 5 sets Hamstring strengthening glute-bridge exercise. 2. 8 reps 5 sets Deep squat into long jump forward. 3. Super-set 3 set of 10 reps (15 sec rest between sets) ⁃Nordic hamstring curls with 30 second wall sits.

Day 14: 1. Warmup 2 laps around soccer field 2. 8 sprints (20 yards) 3. 6-8 sprints (50 yards) 4. 3-4 full field sprints (100) 5. 2 laps slow jog cool down

Varsity schedule 2023 Could be a tough start.

Hopefully you had a good run yesterday. Take today off. Tomorrow will be a sprint day.

Day 12: Run easy for 2 to 3 miles, depending on your experience level and how you're feeling. If you're in decent shape, 2 miles will probably feel OK. If you're new to running or your legs feel sore, tired and heavy, 1 easy mile is plenty.

I missed yesterday so hopefully you took the day off.

Day 11: Suggested ball-work: 8 cones in "L",then place a cone 10yrds away. Dribble through cones,leave ball,sprint far cone,jog to ball,dribble. L,R,Both 3-4sets.

Family ID reminder 21 players have signed up. We cannot field two teams with only 21 players. You cannot tryout without registering.

Day 10: Cross train with 30 to 40 minutes of non-impact cardio. Suggested ball-work: Setup 18 yrd box w/ball on opposite corners (2 of the 4 corners). Dribble, sprint, dribble, sprint, walk perimeter. When balls end at start point, ur done.

Please register on Family ID (now known as Arbiter Sports) Link: hello.familyid.com

Day 9: Run 2.5 to 3 miles. Go at an easy pace, but occasionally pick up your pace for 20 to 30 seconds at a time just to keep your legs feeling springy. Aim for six to eight of these short accelerations.

Day 8 : Take the day off from exercise.