Weeks 8 and 9

Weeks 8 and 9 - (see videos below for instructions and demonstrations)

Day 1

1. Double Jump - 10 reps
Iso/Speed Complex
2A. Isometric Wall Sits - 5 x 10 seconds
2B. Single Leg High Knee - 5 x 10 yards
Tempo/Shock Complex
3A. Bulgarian Split Squat - 3 x 10 ea. leg
3B. Single Leg Triple Jump - 3 x 5
4. Lateral Hurdle Jump - 3x10 ea. leg
5. Dragon Flag - 3 x 5

 

Day 2

1. Inverted Row Supinated - 3 x 10

Iso/Speed Complex

2A. Iso Staggered Push Up - 5 x 10 seconds

2B. Staggered Push Up - 5 x 10 total

Tempo/Shock Complex

3A. Chin Up - 3 x 5

3B. Pull Up - 3 x 5

4. Wall Walk - 3 x 5

Day 3

1. Single Leg Approach Box Jump - 3 x 5 reps ea. leg
Iso/Speed Complex
2A. Iso Elevated Reverse Lunge - 5 x 10 seconds
2B. Seated Box Jumps - 5 x 10
Tempo/Shock Complex
3A. Narrow Squat - 3 x 10
3B. Depth Jumps - 3 x 5
4. Buddy Hamstrings - 3 x 10
5. Hanging Windshields - 3 x 5 reps ea.

 

Day 4

1. Side to Side Pull Ups - 3 x 4

Iso/Speed Complex

2A. Iso Inverted Row Supinated - 5 x 10 seconds

2B. Inverted Row Supinated - 5 x 10

Tempo/Shock Complex

3A. Spiderman Push Up - 3 x 10

3B. Rebound Push Up - 3 x 5

4. Pike Push Up - 3 x 10

Preseason is upon us

The preseason is upon us for the boys. For the girls, it's already started. Be that as it may, starting today I will stop posting daily workouts. The body weight strength training program we have been following is a 12 week program. I have posted the first 7 weeks of it. There are 5 weeks remaining. For those that wish to complete the program, I will post the next 5 weeks in one post. As a side note, I have been putting Molly, Ella and James through the first 7 weeks of this and plan on finishing the last 5 weeks with them in spite of the start of each one of their seasons.

I'm going to channel my inner-Matt Foley here. For those that don't know, I've been participating in the workouts with them for each session so this is a call out to all parents, brothers, sisters, papaws, mam-maws, aunties, uncles, who-the heck-ever. I will say that this body weight program is legit. I'm no stranger to the gym nor to intense exercise and I can say with certainty that if you're looking to level up and improve your health, transform your body and become the strongest and best version of yourself, I highly recommend this.

For starters, all you need is something to pull yourself up with. Secondly, it takes 15-20 minutes per workout 4 times per week. If you consider that there are 168 hours in a week and you're asleep for a third of those (8 hours per night) so that's 112 hours you are up and at 'em in a normal week. Add up your 4 workouts per week for a total of 1 hour and it takes up just 0.8% of your week, which means you still have 99.2% for the rest of your week. So we can throw the age-old excuses of not wanting to spend money for a gym membership and not having enough time right out the window.

Lastly, for the players who have taken the summer program seriously, if nothing else, you've learned valuable lessons in consistency and discipline - the two most important key indicators of success.

Week 7, Day 7

"Efficient movement patterns mean less injury and wasted energy. It pays to do it right. Learn some technique."
--Peter Dagda


Sunday, July 29, 2018


ENVIRONMENT

STRENGTH (see video below for instructions and demonstrations

****performed with the utmost intensity****

1. Side to Side Pull Ups - 3 x 4
Iso/Speed Complex
2A. Iso Inverted Row Supinated - 5 x 10 seconds
2B. Inverted Row Supinated - 5 x 10 total
Tempo/Shock Complex
3A. Spiderman Push Up - 3 x 10
3B. Close Push Up - 3 x 5
4. Pike Push Up - 3 x 5

 

FITNESS

20 minute jog 

TECHNICAL (see video below for instructions and demonstrations)

Ball Sensitivity

1. Roll the ball forward with the sole x 100 yards
2. Roll the ball forward with the sole while skipping x 100 yards
3. Inside rolling with the sole x 100 yards
4. Outside rolling with the sole x 100 yards
5. Lateral rolling while walking x 100 yards
6. Lateral rolling while running x 100 yards
7. Roll the ball backwards while skipping x 100 yards

 

Week 7, Day 6

"Losers assemble in small groups and complain about coaches and teammates. Winners assemble as a team and find ways to win."
--Gary Curneen

Saturday, July 28, 2018


ENVIRONMENT

PLYOMETRICS  (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

Plyos
1. Single Leg Bounding - 2  x 20 yards ea. leg
2. Left-Left, Right-Right Bounding - 2 x 8 total bounds
Altitude Jumps (24" maximum height)
3A. Both Legs - 3 sets x 5 reps
3B. Single Leg - 3 sets x 3 reps ea. leg
Depth Jumps (24" maximum height)
4A. Both Legs - 3 sets x 5 reps
4B. Single Leg - 3 sets x 3 reps ea. leg

 

FITNESS

20 minute jog 

TECHNICAL (see video below for instructions and demonstrations)
 

Ball Sensitivity
1. Roll the ball forward with the sole x 100 yards
2. Roll the ball forward with the sole while skipping x 100 yards
3. Inside rolling with the sole x 100 yards
4. Outside rolling with the sole x 100 yards
5. Lateral rolling while walking x 100 yards
6. Lateral rolling while running x 100 yards
7. Roll the ball backwards while skipping x 100 yards

 

Rest Day - In the gym with Gareth Bale

"Your environment shapes you and you reinforce your environment. You may mean well, but if you spend too much time in destructive circumstances, you will be destroyed."
--Ed Latimore, professional boxer


Friday, July 27, 2018



ENVIRONMENT

Week 7, Day 4

"If you have a teenager with acne, cut way back on all the carbs, especially the refined carb, soft drinks and fruits. Start serving wild caught salmon grass fed/finished beef instead. Water is a perfectly good beverage."
--Jay Bart Simmons
www.jaad.org/article/S0190-9622(07)00414-8/fulltext


Thursday, July 26, 2018


ENVIRONMENT

STRENGTH (see video below for instructions and demonstrations

****performed with the utmost intensity****

1. Single Leg Approach Box Jump - 3 x 5 ea. leg
Iso/Speed Complex
2A. Iso Elevated Reverse Lunge - 5 x 10 seconds
2B. Seated Box Jump - 5 x 10 total
Tempo/Shock Complex
3A. Narrow Squat - 3 x 10
3B. Depth Jumps - 3 x 5
4. Buddy Hamstrings - 3 x10
5. Hanging Windshields - 3 x 5 reps each

FITNESS
20 minute jog

TECHNICAL (see video below for instructions and demonstrations)  

Long Balls

 

Watch the video for proper technique and instruction. Former US international Jimmy Conrad walks you through how to properly strike a ball for distance and accuracy.

Get to a park, field or open space.

For best results, bring a partner.

Line up 30-40 yards apart.

Hit 25 long balls with your right foot and 25 long balls with your left foot.

 

 

 

Week 7, Day 3

"Developing an environment where players embrace hard work is key to success. Wanting to do something beats having to do something every time."
--Gary Curneen


Wednesday, July 25. 2018


ENVIRONMENT

PLYOMETRICS  (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

Plyos
1. Single Leg Bounding - 2  x 20 yards ea. leg
2. Left-Left, Right-Right Bounding - 2 x 8 total bounds
Altitude Jumps (24" maximum height)
3A. Both Legs - 3 sets x 5 reps
3B. Single Leg - 3 sets x 3 reps ea. leg
Depth Jumps (24" maximum height)
4A. Both Legs - 3 sets x 5 reps
4B. Single Leg - 3 sets x 3 reps ea. leg

 

FITNESS

20 minute jog

TECHNICAL (see video below for instructions and demonstrations)

Juggling Progression

1. Free Juggling   -   3 minutes
2. Juggling a ball with different size and/or weight   -   3 minutes
    (ex. size 3 ball, tennis ball, grapefruit, etc)
3. Juggling with one high touch and one low touch   -   3 minutes
4. Juggling below knee height   -   3 minutes
5. Juggling at hip height   -   3 minutes
6. Juggling at head height   -   3 minutes

 

Week 7, Day 2 - How Champions Think

"If it were easy, everybody would be doing it. There's always going to be ups and downs, but I think it's really how you get back on your horse and keep going forward. And the biggest thing that I've always said is 'Never give up'. I never have and nobody ever should. If they want something bad enough, they'll get it. They'll have to work for it and it's not going to be easy, but they'll do whatever it takes to get there."
--Michael Phelps


Tuesday, July 24, 2018



ENVIRONMENT

STRENGTH (see video below for instructions and demonstrations

****performed with the utmost intensity****

1. Inverted Row Supinated - 3 x 10
Iso/Speed Complex
2A. Iso Staggered Push Up - 5 x 10 seconds
2B. Staggered Push Up - 5 x 10 total
Tempo/Shock Complex
3A. Chin Up - 3 x 5
3B. Pull Up - 3 x 5
4. Wall Walk - 3 x 5

 

FITNESS

20 minute jog

TECHNICAL (see video below for instructions and demonstrations)

Juggling Progression

1. Free Juggling   -   3 minutes
2. Juggling a ball with different size and/or weight   -   3 minutes
    (ex. size 3 ball, tennis ball, grapefruit, etc)
3. Juggling with one high touch and one low touch   -   3 minutes
4. Juggling below knee height   -   3 minutes
5. Juggling at hip height   -   3 minutes
6. Juggling at head height   -   3 minutes

Week 7, Day 1

"No more excuses or procrastination. Stop allowing your days to be stolen by busy nothingness."
--Dr. Steve Maraboli


Monday, July 23, 2018


ENVIRONMENT

 
STRENGTH (see video below for instructions and demonstrations

****performed with the utmost intensity****

1. Double Jump - 10 reps
Iso/Speed Complex
2A. Iso Wall Sits - 5 x 10 seconds
2B. Single Leg High Knee - 5 x 10 yards
Tempo/Shock Complex
3A. Bulgarian Split Squat - 3 x 10 ea. leg
3B. Single Leg Triple Jump - 3 x 5
4. Lat Hurdle Jump - 3 x 10 ea. leg
5. Dragon Flag - 3 x 5

 

FITNESS

30 minute jog

TECHNICAL(see video below for instructions and demonstrations)

Ball Sensitivity

 

1. Roll the ball forward with the sole x 100 yards

2. Roll the ball forward with the sole while skipping x 100 yards 

3. Inside rolling with the sole x 100 yards 

4. Outside rolling with the sole x 100 yards 

5. Lateral rolling while walking x 100 yards 

6. Lateral rolling while running x 100 yards 

7. Roll the ball backwards while skipping x 100 yards

 

 

Week 6, Day 7 - Good luck with your high school seasons, ladies

"There is nothing more powerful than players who embrace a culture of hard work and who have a collective desire to both improve and achieve. It turns the doubters into believers, and more importantly, turns close games into big victories."
--Gary Curneen

Sunday, July 22, 2018


Best of luck to the ladies who officially start their high school seasons tomorrow. If you've been following along with the program this summer, then you've put yourself in a very good spot to make a difference this year. If you haven't, well...you've missed a valuable opportunity. However, it's never too late to start. Just because you're officially starting with your teams doesn't mean that you can't do stuff on your own. The whole program is here. You can start on Day 1. Remember - strength, technique and nutrition - good habits will allow your talents to shine.

ENVIRONMENT

STRENGTH (see video below for instructions and demonstrations)

****performed with the utmost intensity****

1. Towel Row - 3 x 5
Iso/Speed Complex
2A. Iso Pull Up - 5 x 10 seconds
2B. Speed Pull Ups - 5 x 5
Tempo/Shock Complex
3A. Wide Push Up - 3 x 5
3B. Elevated Plyo Push Up - 3 x 5
4. Head Banger - 3 x 10

FITNESS
Run 1 mile as fast as you can

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. Insides x 100 reps
2. Laces x 100 reps
3. Inside Inside, Laces Laces x 100 reps
4. Behind the Leg (Left) x 100 reps
5. Behind the Leg (Right) x 100 reps
6. Double Touch x 100 reps
7. Inside-Outside-INside x 100 reps

Week 6, Day 6 - How Elite Athletes Reach Goals

"Instead of being obsessed with the outcome, be obsessed with the process each and every day."
--Chris Barnard


Saturday, July 21, 2018



ENVIRONMENT

PLYOMETRICS  (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

Plyos
1. Single Leg Bounding - 2  x 20 yards ea. leg
2. Left-Left, Right-Right Bounding - 2 x 8 total bounds
Altitude Jumps (24" maximum height)
3A. Both Legs - 3 sets x 5 reps
3B. Single Leg - 3 sets x 3 reps ea. leg
Depth Jumps (24" maximum height)
4A. Both Legs - 3 sets x 5 reps
4B. Single Leg - 3 sets x 3 reps ea. leg

 

FITNESS

30 minute jog

TECHNICAL (see video below for instructions and demonstrations)
 

Juggling Progression 1. Free Juggling   -   3 minutes
2. Juggling a ball with different size and/or weight   -   3 minutes
    (ex. size 3 ball, tennis ball, grapefruit, etc)
3. Juggling with one high touch and one low touch   -   3 minutes
4. Juggling below knee height   -   3 minutes
5. Juggling at hip height   -   3 minutes
6. Juggling at head height   -   3 minutes 

 

Rest Day

"Perhaps the biggest challenge for a footballer is to play badly well! It's to turn a 5 into a 6/10. Maybe even a 6 into a 7/10. How? Through self-management...relentless positive self-talk and constant upbeat body language. A 5/10 game must be accompanied by a 10/10 mindset."
--Dan Abrahams, author of Soccer Tough: Simple Football Psychology Techniques To Improve Your Game 


Friday, July 20, 2018



EVIRONMENT

 

Week 6, Day 4 - Be an Unstoppable Footballer

"Basic math: Your work ethic has to match your goals. If it doesn't, you have to change one of them if you want to be happy."
 --Gary Curneen

Thursday, July 19, 2018


ENVIRONMENT

 


"STRENGTH (see video below for instructions and demonstrations)

****performed with the utmost intensity****


1. Single Leg Box Jump - 10 reps ea. leg
Iso/Speed Complex
2A.  Iso Lunge - 5 x 10 seconds
2B. Approach Box Jump - 3 x 10
Tempo/Shock Complex
3A. Sumo Squat - 3 x 10
3B. Triple Jump - 3 x 5
4. Single Leg Hip Thrusts - 3 x 10 ea. leg
5. Seated Windshields -  3 x 10 each

 

FITNESS

30 minute jog 

TECHNICAL (see video below for instructions and demonstrations)  

Long Balls

Watch the video for proper technique and instruction. Former US international Jimmy Conrad walks you through how to properly strike a ball for distance and accuracy.

Get to a park, field or open space.

For best results, bring a partner.

Line up 30-40 yards apart.

Hit 25 long balls with your right foot and 25 long balls with your left foot.

Week 6, Day 3

"Not managing your time and making excuses are two bad habits. Don't put them both together by claiming 'you don't have time'."
--Bo Bennett

 


Wednesday, July 18, 2018


ENVIRONMENT

 


 
PLYOMETRICS  (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

Plyos
1. Single Leg Bounding - 2  x 20 yards ea. leg
2. Left-Left, Right-Right Bounding - 2 x 8 total bounds
Altitude Jumps (24" maximum height)
3A. Both Legs - 3 sets x 5 reps
3B. Single Leg - 3 sets x 3 reps ea. leg
Depth Jumps (24" maximum height)
4A. Both Legs - 3 sets x 5 reps
4B. Single Leg - 3 sets x 3 reps ea. leg

 

FITNESS 

Boys

30 minute jog at a comfortable pace

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 0:45 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 0:45. Repeat until you run 4 laps.

Lap 1 - 1:45
Rest - 0:45
Lap 2  - 1:45
Rest - 0:45
Lap 3 - 1:45
Rest - 0:45
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. Insides x 100 reps
2. Laces x 100 reps
3. Inside Inside, Laces Laces x 100 reps
4. Behind the Leg (Left) x 100 reps
5. Behind the Leg (Right) x 100 reps
6. Double Touch x 100 reps
7. Inside-Outside-Inside x 100 reps

Week 6, Day 2

"I can forgive absolutely everything, the mistakes, but if they don't run they are not with us. They have to fight, you have to run in football. That is our secret, more than tactics. I don't like to see the players who think 'I am good the other ten have to run for me'. I don't like these players."
--Josep Guardiola 

 


Tuesday, July 10, 2018







ENVIRONMENT

 STRENGTH (see video below for instructions and demonstrations)

****performed with the utmost intensity****

1. Staggered Pull Up - 3 x 5
Iso/Speed Complex
2A. Elevated Iso Push Up - 5 x 10 seconds
2B. Lateral Push Up - 5 x 10 total
Tempo/Shock Complex
3A. Inverted Row (supinated) - 3 x 5
3B. Inverted Rows - 3 x 5
4. Handstand Kick Ups - 3 x 5

FITNESS 
30 minute jog


TECHNICAL (see video below for instructions and demonstrations)

 

Ball Sensitivity

1. Roll the ball forward with the sole x 100 yards

2. Roll the ball forward with the sole while skipping x 100 yards 

3. Inside rolling with the sole x 100 yards 

4. Outside rolling with the sole x 100 yards 

5. Lateral rolling while walking x 100 yards 

6. Lateral rolling while running x 100 yards 

7. Roll the ball backwards while skipping x 100 yards

Week 6, Day 1 - Building Confidence Checklist

"I'm a footballer. My job on the pitch is to start in my High Performance Mindset and to stay there. I know what this looks like, I know what this feels like."
--Dan Abrahams
author of Soccer Tough: Simple Football Psychology Techniques To Improve Your Game 

   
Monday, July 9 2018











ENVIRONMENT

 
 


STRENGTH (see video below for instructions and demonstrations)

****performed with the utmost intensity****

1. Power Bounds - 3 x 10
2A. Iso Sumo Squat - 3 x 10 seconds
2B. Single Leg Box Touches - 3 x 10 total
3A. Single Leg Step Ups - 3 x 10 ea. leg
3B. Step Up Jumps - 3 x 8 ea. leg
4. Ski Jumps - 3 x 10 total
5. Hanging L-Sits - 3 x 30 seconds

 

FITNESS

30 minute jog

TECHNICAL (see video below for instructions and demonstrations)
Juggling Progression
1. Free Juggling   -   3 minutes
2. Juggling a ball with different size and/or weight   -   3 minutes
    (ex. size 3 ball, tennis ball, grapefruit, etc)
3. Juggling with one high touch and one low touch   -   3 minutes
4. Juggling below knee height   -   3 minutes
5. Juggling at hip height   -   3 minutes
6. Juggling at head height   -   3 minutes

 

Week 5, Day 7 - The Final is today - 10 AM CDT

"Hard subjects train the mind.
Hard exercise trains the body.
Hard people train the heart.
Hard times train the spirit.

Do the hard things."
--Ed Latimore, professional boxer


 Sunday, July 8, 2018








CULTURE (watch, learn, dream)
Croatia vs. France (Final), 10am, FOX, Telemundo










ENVIRONMENT

STRENGTH (see video below for instructions and demonstrations

****performed with the utmost intensity****

1. Towel Row - 3 x 5
Iso/Speed Complex
2A. Iso Pull Up - 5 x 10 seconds
2B. Speed Pull Ups - 5 x 5
Tempo/Shock Complex
3A. Wide Push Up - 3 x 5
3B. Elevated Plyo Push Up - 3 x 5
4. Head Banger - 3 x 10

 

FITNESS

Boys

20 minute jog at a comfortable pace

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 0:45 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 0:45. Repeat until you run 4 laps.

Lap 1 - 1:45
Rest - 0:45
Lap 2  - 1:45
Rest - 0:45
Lap 3 - 1:45
Rest - 0:45
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. Insides x 100 reps
2. Laces x 100 reps
3. Inside Inside, Laces Laces x 100 reps
4. Behind the Leg (Left) x 100 reps
5. Behind the Leg (Right) x 100 reps
6. Double Touch x 100 reps
7. Inside-Outside-INside x 100 reps

 

Week 5, Day 6

"A strong, positive self-image is the best possible preparation for success in life."
--Dr. Joyce Brothers


Saturday, July 13, 2018


CULTURE (watch, learn, dream)
Belgium vs. England (3rd place final), 9am, FOX, Telemundo


ENVIRONMENT

PLYOMETRICS  (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

Plyos
1. Single Leg Bounding - 2  x 20 yards ea. leg
2. Left-Left, Right-Right Bounding - 2 x 8 total bounds
Altitude Jumps (24" maximum height)
3A. Both Legs - 3 sets x 5 reps
3B. Single Leg - 3 sets x 3 reps ea. leg
Depth Jumps (24" maximum height)
4A. Both Legs - 3 sets x 5 reps
4B. Single Leg - 3 sets x 3 reps ea. leg

 

FITNESS

20 minute jog

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. Insides x 100 reps
2. Laces x 100 reps
3. Inside Inside, Laces Laces x 100 reps
4. Behind the Leg (Left) x 100 reps
5. Behind the Leg (Right) x 100 reps
6. Double Touch x 100 reps
7. Inside-Outside-INside x 100 reps

 

 

 

Rest Day - Best of luck to the ODP guys headed to Regional Camp

"Learning and fear are in direct contrast with one another. As you increase one of them, the other one will naturally decrease. Pick which one you choose to increase."
--Jarrett Samuels



Friday, July 13, 2018



TODAY'S REFERENCE POINT

Week 5, Day 4

"Become the strongest version of yourself."
--Chris Barnard


 Thursday, July 12, 2018


STRENGTH (see video below for instructions and demonstrations)

****performed with the utmost intensity****


1. Single Leg Box Jump - 10 reps ea. leg
Iso/Speed Complex
2A.  Iso Lunge - 5 x 10 seconds
2B. Approach Box Jump - 3 x 10
Tempo/Shock Complex
3A. Sumo Squat - 3 x 10
3B. Triple Jump - 3 x 5
4. Single Leg Hip Thrusts - 3 x 10 ea. leg
5. Seated Windshields -  3 x 10 each

 

FITNESS 

20 minute jog

TECHNICAL (see video below for instructions and demonstrations)  

Long Balls

Watch the video for proper technique and instruction. Former US international Jimmy Conrad walks you through how to properly strike a ball for distance and accuracy.

Get to a park, field or open space.

For best results, bring a partner.

Line up 30-40 yards apart.

Hit 25 long balls with your right foot and 25 long balls with your left foot.

 

TODAY'S REFERENCE POINT

 

Week 5, Day 3

"Growth is painful. Change is painful. Sacrifice is painful. But nothing is more painful than being in a place you don't belong. So make a commitment to yourself to move forward each and every day. You don't need to be the best tomorrow. You just need to be better."
--Zach Altmyer


Wednesday, July 11, 2018


CULTURE (watch, learn, dream)
Croatia vs. England (Semifinal), 1pm, FOX, Telemundo

 
PLYOMETRICS  (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

Plyos
1. Single Leg Bounding - 2  x 20 yards ea. leg
2. Left-Left, Right-Right Bounding - 2 x 8 total bounds
Altitude Jumps (24" maximum height)
3A. Both Legs - 3 sets x 5 reps
3B. Single Leg - 3 sets x 3 reps ea. leg
Depth Jumps (24" maximum height)
4A. Both Legs - 3 sets x 5 reps
4B. Single Leg - 3 sets x 3 reps ea. leg

FITNESS 

Boys

20 minute jog at a comfortable pace

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 1:15 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 1:15. Repeat until you run 4 laps.

Lap 1 - 1:45
Rest - 1:15
Lap 2  - 1:45
Rest - 1:15
Lap 3 - 1:45
Rest - 1:15
Lap 4 - 1:45


TECHNICAL (see video below for instructions and demonstrations)
Juggling Progression
1. Free Juggling   -   3 minutes
2. Juggling a ball with different size and/or weight   -   3 minutes
    (ex. size 3 ball, tennis ball, grapefruit, etc)
3. Juggling with one high touch and one low touch   -   3 minutes
4. Juggling below knee height   -   3 minutes
5. Juggling at hip height   -   3 minutes
6. Juggling at head height   -   3 minutes

 

TODAY'S REFERENCE POINT

 

Week 5, Day 2

"You have to give your very best all the time, prepare as well as you possibly can and get on the pitch and fight."
--Ricky Kaka


Tuesday, July 10, 2018


CULTURE (watch, learn, dream)
France vs. Belgium (Semifinal), 1pm, FOX, Telemundo


STRENGTH (see video below for instructions and demonstrations)

****performed with the utmost intensity****

1. Staggered Pull Up - 3 x 5
Iso/Speed Complex
2A. Elevated Iso Push Up - 5 x 10 seconds
2B. Lateral Push Up - 5 x 10 total
Tempo/Shock Complex
3A. Inverted Row (supinated) - 3 x 5
3B. Inverted Rows - 3 x 5
4. Handstand Kick Ups - 3 x 5

 

FITNESS 

20 minute jog

TECHNICAL (see video below for instructions and demonstrations)

Ball Sensitivity

1. Roll the ball forward with the sole x 100 yards

2. Roll the ball forward with the sole while skipping x 100 yards 

3. Inside rolling with the sole x 100 yards 

4. Outside rolling with the sole x 100 yards 

5. Lateral rolling while walking x 100 yards 

6. Lateral rolling while running x 100 yards 

7. Roll the ball backwards while skipping x 100 yards

TODAY'S REFERENCE POINT

Week 5, Day 1

"When you're out there partying, horsing around, someone out there at the same time is working hard. Someone is getting smarter and someone is winning. Just remember that.
--Arnold Schwarzeneggar


 Monday, July 9 2018


STRENGTH (see video below for instructions and demonstrations)

****performed with the utmost intensity****

1. Power Bounds - 3 x 10
2A. Iso Sumo Squat - 3 x 10 seconds
2B. Single Leg Box Touches - 3 x 10 total
3A. Single Leg Step Ups - 3 x 10 ea. leg
3B. Step Up Jumps - 3 x 8 ea. leg
4. Ski Jumps - 3 x 10 total
5. Hanging L-Sits - 3 x 30 seconds

FITNESS
20 minute jog


TECHNICAL(see video below for instructions and demonstrations)

Ball Sensitivity

 

1. Roll the ball forward with the sole x 100 yards

2. Roll the ball forward with the sole while skipping x 100 yards 

3. Inside rolling with the sole x 100 yards 

4. Outside rolling with the sole x 100 yards 

5. Lateral rolling while walking x 100 yards 

6. Lateral rolling while running x 100 yards 

7. Roll the ball backwards while skipping x 100 yards

 

 

 

TODAY'S REFERENCE POINT

 

 

Week 4, Day 7

"How long are you going to wait before you demand the best for yourself."
--Epictetus

 Sunday, July 8, 2018


STRENGTH (see video below for instructions and demonstrations

****performed with the utmost intensity****

1. Towel Row - 3 x 5
Iso/Speed Complex
2A. Iso Pull Up - 5 x 10 seconds
2B. Speed Pull Ups - 5 x 5
Tempo/Shock Complex
3A. Wide Push Up - 3 x 5
3B. Elevated Plyo Push Up - 3 x 5
4. Head Banger - 3 x 10

 

FITNESS 

Boys

20 minute jog at a comfortable pace

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 1:15 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 1:15. Repeat until you run 4 laps.

Lap 1 - 1:45
Rest - 1:15
Lap 2  - 1:45
Rest - 1:15
Lap 3 - 1:45
Rest - 1:15
Lap 4 - 1:45


TECHNICAL (see video below for instructions and demonstrations)
Juggling Progression
1. Free Juggling   -   3 minutes
2. Juggling a ball with different size and/or weight   -   3 minutes
    (ex. size 3 ball, tennis ball, grapefruit, etc)
3. Juggling with one high touch and one low touch   -   3 minutes
4. Juggling below knee height   -   3 minutes
5. Juggling at hip height   -   3 minutes
6. Juggling at head height   -   3 minutes

 

TODAY'S REFERENCE POINT

Week 4, Day 6

"So where does the power come from to see the race to its end? From within..."
--Eric Liddell


Saturday, July 7, 2018


CULTURE (watch, learn, dream)
England vs. Sweden (Round of 16), 9am, FOX, Telemundo
Russia vs. Croatia (Round of 16), 1pm, FOX, Telemundo



PLYOMETRICS  (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

Plyos
1. Single Leg Bounding - 2  x 20 yards ea. leg
2. Left-Left, Right-Right Bounding - 2 x 8 total bounds
Altitude Jumps (24" maximum height)
3A. Both Legs - 3 sets x 5 reps
3B. Single Leg - 3 sets x 3 reps ea. leg
Depth Jumps (24" maximum height)
4A. Both Legs - 3 sets x 5 reps
4B. Single Leg - 3 sets x 3 reps ea. leg

FITNESS 
20 minute jog

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

  https://youtu.be/1oGWpgQw3q0

Rest Day

"Footballers number one rule - You have to train, you have to play and you have to think like there are no limits to your ability."
--Dan Abrahams
author, Soccer Tough: Simple Football Psychology Techniques to Improve Your Game

CULTURE (watch, learn, dream)
Uruguay vs. France (Round of 16), 9am, FOX, Telemundo, Sling TV and fubo (7-day free trial)
Brazil vs. Belgium (Round of 16), 1pm, FOX, Telemundo


TODAY'S REFERENCE POINT 

Week 4, Day 4

"Successful players avoid negative people at all costs. They are the greatest destroyers of self-confidence and self-belief."
--Gary Curneen





STRENGTH (see video below for instructions and demonstrations)

****performed with the utmost intensity****


1. Single Leg Box Jump - 10 reps ea. leg
Iso/Speed Complex
2A.  Iso Lunge - 5 x 10 seconds
2B. Approach Box Jump - 3 x 10
Tempo/Shock Complex
3A. Sumo Squat - 3 x 10
3B. Triple Jump - 3 x 5
4. Single Leg Hip Thrusts - 3 x 10 ea. leg
5. Seated Windshields -  3 x 10 each

 

FITNESS

20 minute run

TODAY'S REFERENCE POINT

 

Week 4, Day 3

"The best way to build a team of winners, players with attitude and commitment, is to set high standards. When you set high standards and stick by them no matter what, over time the people not capable of maintaining them disappear."
--Enzo Bearzot


Wednesday, July 4, 2018


 
PLYOMETRICS  (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

Plyos
1. Single Leg Bounding - 2  x 20 yards ea. leg
2. Left-Left, Right-Right Bounding - 2 x 8 total bounds
Altitude Jumps (24" maximum height)
3A. Both Legs - 3 sets x 5 reps
3B. Single Leg - 3 sets x 3 reps ea. leg
Depth Jumps (24" maximum height)
4A. Both Legs - 3 sets x 5 reps
4B. Single Leg - 3 sets x 3 reps ea. leg

 

FITNESS 

Boys

20 minute jog at a comfortable pace

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 1:15 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 1:15. Repeat until you run 4 laps.

Lap 1 - 1:45
Rest - 1:15
Lap 2  - 1:45
Rest - 1:15
Lap 3 - 1:45
Rest - 1:15
Lap 4 - 1:45


TODAY'S REFERENCE POINT

 

Week 4, Day 2

"I am building a fire and every day I train I add fuel. At just the right moment, I light the match."
--Mia Hamm


Tuesday, July 3, 2018


CULTURE (watch, learn, dream)
Sweden vs. Switzerland (Round of 16), 10am, FS1, Telemundo
Colombia vs. England (Round of 16), 2pm, FOX, Telemundo


STRENGTH (see video below for instructions and demonstrations)

****performed with the utmost intensity****

1. Staggered Pull Up - 3 x 5
Iso/Speed Complex
2A. Elevated Iso Push Up - 5 x 10 seconds
2B. Lateral Push Up - 5 x 10 total
Tempo/Shock Complex
3A. Inverted Row (supinated) - 3 x 5
3B. Inverted Rows - 3 x 5
4. Handstand Kick Ups - 3 x 5

 

FITNESS 

20 minute jog

TODAY'S REFERENCE POINT

 

Week 4, Day 1

"Compare yourself with who you were yesterday, not with who someone else is today."
--Jesse Ferrell


 Monday, July 2, 2018



CULTURE (watch, learn, dream)
Brazil vs. Mexico (Round of 16), 9am, FS1
Belgium vs. Japan (Round of 16), 1pm, FOX



STRENGTH (see video below for instructions and demonstrations)

****performed with the utmost intensity****

1. Power Bounds - 3 x 10
2A. Iso Sumo Squat - 3 x 10 seconds
2B. Single Leg Box Touches - 3 x 10 total
3A. Single Leg Step Ups - 3 x 10 ea. leg
3B. Step Up Jumps - 3 x 8 ea. leg
4. Ski Jumps - 3 x 10 total
5. Hanging L-Sits - 3 x 30 seconds

FITNESS
20 minute jog


TECHNICAL(see video below for instructions and demonstrations)

Ball Sensitivity

 

1. Roll the ball forward with the sole x 100 yards

2. Roll the ball forward with the sole while skipping x 100 yards 

3. Inside rolling with the sole x 100 yards 

4. Outside rolling with the sole x 100 yards 

5. Lateral rolling while walking x 100 yards 

6. Lateral rolling while running x 100 yards 

7. Roll the ball backwards while skipping x 100 yards

 

 

TODAY'S REFERENCE POINT