Training during COVID

As we move into the Yellow phase in Beaver County, we are very hopeful we may play soccer in the next few months. Mike and I hope to get the boys back into shape for the summer and fall seasons.

We created some videos to share with the kids to start working out again. We hope they will try to be active for 45-60 min a day with some tips from the work outs.

You can see the link below for access to the google drive to download or view the videos. Please make sure the kids are able to view these. We hope to encourage a return to soccer.

https://drive.google.com/open?id=1dY0lG7Ev_2kicNSuXllkPOflQejpTMXK

The boys should choose some of the activities each day they find fun and challenging. They should try to vary the activities. We will add to the sections over time. We are happy to upload videos from the team if anyone wishes to contribute.

General conditioning:

- Some of the videos outline these work outs. Here is a list of some activities:

Dynamic warm up

Leg swings - in place

High knees - in place

Butt kicks - in place

Dynamic lunges

Hip in, hip out

Side lunges - in place

Shuffle sideways / Karaoke sideways - if you have room

Conditioning

Stair climbs

Jump rope

Jogging - 2 miles

Sprint work out - Pyramids, Backwards

Uphill sprints (10 x 30 yards) or flight of steps 10 times

Strength

Jump lunges

Burpees

Push ups

Sit ups / crunches / six inchers

Wall sits

Coordination

Four Cones without the ball (see video)

Ladder - chalk on cement (see video)

Foot skills / footwork:

- Thought the boys should do the 10 foot skill drills for 1 minute on each foot or each direction.  Take 30 second break in between.

• See videos for specifics

- They should do the soccer drills before the endurance/strength drills.

- Ask them to do them 4-5 days a week. 

- Whole session to last 45-60 minutes

This should be a good start for the year. Hope to see the kids in June.

Go Spurs!

Coach Matt and Coach Mike