"Champions in sport makes mistakes because they obsess trying new things. They obsess changing the game. They obsess searching for the uncomfortable. They obsess pushing the boundaries. This brand of obsession is, in part, what makes them champions."
--Dan Abrahams
author of Soccer Tough, Simple Football Psychology Techniques to Improve Your Game
Sunday, June 24, 2018
CULTURE (watch, learn, dream)
England vs. Panama, 8am, FS1, Telemundo
Japan vs. Senegal, 11am, FOX, Telemundo
Poland vs. Colombia, 2pm, FOX, Telemundo
STRENGTH (see video below for instructions and demonstrations)
****performed with the utmost intensity****
Warm-up
Jump Rope - 4 sets of 30 seconds with 30 seconds rest in between
if you don't have a jump rope, then do jumping jacks
Spring Jumps - 1 x 20
Max Effort Jumps - 1 x 10
Dot Drill - 2 times
Work
1. Chin Ups - 3 x 5 - use the assisted method if needed - https://youtu.be/vuwKkdBzKWk
Iso/Speed Cluster
2A. Isometric Inverted Row - 5 x 10 seconds
2B. Inverted Row - 5 x 10
Tempo/Shock Cluster
3A. Tempo Push Up - 3 x 5
3B. Plyometric Push Up - 3 x 5
4. Bench Dip - 3 x 20
Girls - our goal is to pass a 7 minute mile fitness test in 6 weeks
We will do his workout twice per week. The plan is to master our split times for each of the four laps of the mile run. For the first four track workouts, we'll run a 1:45 minute lap (the one lap split to run a 7 minute mile) and then rest 1:45 seconds. We'll do that 4 times. As we move further along, the resting period will be shortened.
Run each lap at a 1:45 pace. Rest for 1:45. Repeat until you run 4 laps.
Lap 1 - 1:45
Rest - 1:45
Lap 2 - 1:45
Rest - 1:45
Lap 3 - 1:45
Rest - 1:45
Lap 4 - 1:45
TECHNICAL (see video below for instructions and demonstrations)
Wall Ball/iPod Drill/Bergkamps - you just need one ball and one wall
Your best bang for your buck when it comes to improving your quality is this. Watch Dennis Bergkamp videos. He did wall ball every day as a kid.
1. One-Touch Inside Right - 3 minutes
2. One-Touch Inside Left - 3 minutes
3. Two-Touch Inside Right - 3 minutes
4. Two-Touch Inside Left - 3 minutes
5. One-Touch Inside Alternate - 3 minutes
6. Two-Touch Outside Inside Right - 3 minutes
7. Two-Touch Outside Inside Left - 3 minutes
8. Two-Touch Inside Alternate - 3 minutes
9. Sole Roll Alternate - 4 minutes
--Dan Abrahams
author of Soccer Tough, Simple Football Psychology Techniques to Improve Your Game
Sunday, June 24, 2018
CULTURE (watch, learn, dream)
England vs. Panama, 8am, FS1, Telemundo
Japan vs. Senegal, 11am, FOX, Telemundo
Poland vs. Colombia, 2pm, FOX, Telemundo
STRENGTH (see video below for instructions and demonstrations)
****performed with the utmost intensity****
Warm-up
Jump Rope - 4 sets of 30 seconds with 30 seconds rest in between
if you don't have a jump rope, then do jumping jacks
Spring Jumps - 1 x 20
Max Effort Jumps - 1 x 10
Dot Drill - 2 times
Work
1. Chin Ups - 3 x 5 - use the assisted method if needed - https://youtu.be/vuwKkdBzKWk
Iso/Speed Cluster
2A. Isometric Inverted Row - 5 x 10 seconds
2B. Inverted Row - 5 x 10
Tempo/Shock Cluster
3A. Tempo Push Up - 3 x 5
3B. Plyometric Push Up - 3 x 5
4. Bench Dip - 3 x 20
FITNESS
Boys
20 minute jog at a comfortable paceGirls - our goal is to pass a 7 minute mile fitness test in 6 weeks
We will do his workout twice per week. The plan is to master our split times for each of the four laps of the mile run. For the first four track workouts, we'll run a 1:45 minute lap (the one lap split to run a 7 minute mile) and then rest 1:45 seconds. We'll do that 4 times. As we move further along, the resting period will be shortened.
Run each lap at a 1:45 pace. Rest for 1:45. Repeat until you run 4 laps.
Lap 1 - 1:45
Rest - 1:45
Lap 2 - 1:45
Rest - 1:45
Lap 3 - 1:45
Rest - 1:45
Lap 4 - 1:45
TECHNICAL (see video below for instructions and demonstrations)
Wall Ball/iPod Drill/Bergkamps - you just need one ball and one wall
Your best bang for your buck when it comes to improving your quality is this. Watch Dennis Bergkamp videos. He did wall ball every day as a kid.
1. One-Touch Inside Right - 3 minutes
2. One-Touch Inside Left - 3 minutes
3. Two-Touch Inside Right - 3 minutes
4. Two-Touch Inside Left - 3 minutes
5. One-Touch Inside Alternate - 3 minutes
6. Two-Touch Outside Inside Right - 3 minutes
7. Two-Touch Outside Inside Left - 3 minutes
8. Two-Touch Inside Alternate - 3 minutes
9. Sole Roll Alternate - 4 minutes
TODAY'S REFERENCE POINT
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