Monday, July 8, 2013
My apologies for being late. It won't happen again. Have a good week training. Remember, Grassroots tournament is coming up so if you are looking to play or can get a team together email me.
Thanks
Coach Bell
I really like this idea of "Dogged Pursuit of Excellence": "Excellence is deliberate actions-ordinary in of themselves, performed carefully, consistently and compounded together added up over time." Dave Brandt.
I am working the soccer camps at University of Notre Dame this week. It is an opportunity to see this pursuit of excellence put to work. I am surrounded by a coaching staff of the highest level. I see the Notre Dame soccer players "paint pictures"of excellence for the campers in demonstrations and playing. Everything that University of Notre Dame's Men's Soccer program does has this brand of excellence. I think this will be a real challenge for our team this year, pursuing excellence in every practice, every game, every event we are part of as well as our time in the classroom. Pursuing excellence is under our own control.
Success is
peace of mind that is the direct result of self-satisfaction in knowing you did
your best to become the best that you are capable of becoming…John Wooden
Monday: 4 miles in under 27
minutes
Tuesday:
Conditioning-Inspired Pyramid:
Complete 2 rounds for time. 1 minute rest between round.
5-Handstand
Pushups
10-Box
Jumps
15-Double
Unders
20-Pushups
25-Burpees
30-Air
Squats
25-Burpees
20-Pushups
15-Double
Unders
10-Box
Jumps
5-Handstand
Pushups
Wednesday:
One
mile in under 7 minutes-3 minute rest
5
x 2 minute runs of 60% of max, 2 minutes rest (light jog)
4
explosive exercises- 2 sets of 20 seconds of work, 40 seconds rest)
· Step-ups, knee to chest
· Explosive step-ups-side
· High Knee Skips
· Tuck Jumps
Thursday:
Conditioning-Circuit: Each exercise is to be performed for 45
seconds with a 30 second rest in between exercises. Do 2 rotations of the
assigned body circuit with a 3 minute rest in between circuits
1.
Squat Jumps
2.
Lunges – alternate legs.
3.
Bicycle crunches - hands behind head, legs off the ground,
opposite elbow to knee.
4.
Push ups
5.
Broad jumps – jump as far out as you can. Yes for 45
seconds
6.
Bench dips – hands on a bench or chair, feet straight out
on the floor, lower yourself until upper arm is parallel with the floor
7.
Burpees – jump, hands on ground, extend your legs into a push up
position, legs back to chest, jump.
8.
Clap Pushups
9.
Hip ups – lie on your back, legs straight up in the air, shoot your
hips to the ceiling.
10.Paratrooper Jumps – right foot in front,
left foot back, jump as high as possible and alternate feet – 20 jumps
11.Mountain Climbers – keep knee over your
ankle
12.Front
Plank
Friday: Speed and
Mobility Workout
4
x 120 yard stride outs (60-70% max), light jog back, 2 minute rest at end
3
x 150 yard shuttle (150 shuttle + 6 x 25 yards consecutive), 2 minute rest
between each
2
agility runs-1 minute between each
· 5-10-5 shuttle
· T-Drill
4
fast footwork drills-30 sec of work, 30 sec of rest
· Line hopping –side to
side
· Line Hopping front to
back
· Dot drill-clock work
·
2
x 120 yard stride outs (60-70% max)
Sat/Sun:
Off
“We
do not train to win championships, instead we train like champions, the
championships seem to follow.”
Sir Alex Ferguson
