Kopion 2016

Coach Isaac will think I am just jumping on the bandwagon but I am going with Germany to win the 2014 World Cup. Who is your choice to win it this year? Coach Huber has started a World Cup bracket, get your bracket in asap. Winner gets World Cup prize package.
This is the start of your season. Your opportunity to have an impact on this season starts now and  it starts with your workouts/leadership training. Our official roster is 25 players. I am looking for 25 players (23 field an 2gk) who want to lead and be led.
Here is the plan:
Step 1: Set Your Goals-Short Term and Long Term
Step 2: Do the work. Challenge yourself to be uncomfortable everyday. "Do today what others won't, so tomorrow you can do what others can't."
Step 3: Work your way through All-In by Mark Batterson. We are going "all in and all out for All in All."
Step 4: Pray for each other and this team. Stay connected.

This preseason will be a battle the minute you come in to camp. At this point, we have 33 players coming in to camp-the most I have ever invited in to camp. Remember, as you start this phase of your training,  Everything is a Test!

Coach Bell

This is a quote from Brad Lomenick-Catalyst Leader.
http://www.bradlomenick.com/category/leadership

"I love leaders who execute.

Leaders who get it done.

Leaders who can take a project across the finish line.

Great Leaders are Great Finishers.

When it comes to hiring new employees, no other characteristic is more important than someone who can finish. It is the #1 trait related to work ethic that I look for in a new hire.

Anyone can come up with a new idea, a new concept, a new pithy word, a new organization, or a new perspective. This is a bit overrated in the leadership landscape.

What ultimately matters is whether you can take an idea from concept to completion. This is the secret sauce. The differentiator. And to do that, you have to be a finisher.

And you have to have finishers on your team. The folks who are intrinsically wired to make things happen, and bulldog their way to the finish line. They find joy in checking things off the list. But not just a task machine. Anyone can take an order and then go complete it. What matters is whether you can carry the ball all the way down the field and actually cross the finish line.

Take a moment and think about who that is on your team. If you don’t have someone in this role, go find them immediately. This is incredibly important if you are the leader- you have to have someone on your team in whom you have ultimate confidence that if you hand them a project, they will get it done… and without your constant management of them. The answer can’t constantly be “we’re still working on it….”. That is an excuse for either being lazy or unfocused. You’re either moving forward or backwards.

And for every organization, it is imperative that everyone plays the finisher role. Including you as the leader. CEO’s, creative directors, marketing VP’s, Executive producers, and Discipleship pastors- all have to be able to get it done, to make it happen. Now some have to execute more than others, but no one can only be the “idea” person. Everyone is required to execute and own projects from start to finish. It’s a non-negotiable.

From my time at Catalyst, one thing we always take incredible pride in is being able to take a concept and turn it into a finished project. This is a distinctive part of our culture here. We’re serious about it. It’s part of our DNA.

Be a finisher!"
Brad Lomenick





Each exercise is to be performed for 45 seconds with a 30 second rest in between exercises. Do 2-3 rotations of the assigned body circuit with a 3 minute rest in between circuits.
Make sure to include a dynamic warmup before starting!
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 you legs into a push up position, legs back to chest, jump.
8. Clap Push ups –
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








Put a cone down (on a level surface) as a starter marker and then place five cones in a line with a distance of 5 yards between each cone. Run from the starter marker to the 1st cone and back, and then to the 2nd cone and back, 3rd cone and back, 4th cone and back, 5th cone and back. It is a continuous sprint!
Time Limit: 31 seconds or less  Rest period: 29 seconds
Repetition: 6 sets: 31 seconds on/29 seconds off
Workload: 150 yards for each shuttle run

Total Time Duration: 6 mins

Fitness Guide:
• If you cannot make 5 shuttles in the time limit you have a serious fitness problem and you will have to do extra fitness during preseason
• 5 Shuttles completed = good level of fitness. You need some additional fitness sessions
• 6 Shuttles completed = excellent level of fitness. You are ready to perform at a high level!
120's are a test designed to measure your ability to run longer distances. 120 yards is the equivalent to the length of a normal soccer field. You start at one end of the field and must sprint to the other end. At the end, you have the remainder of the minute to rest. The rest involves a jog back to the starting point. For example, if you run the 120 in 20 seconds, they will have 40 seconds to run back to the start line. There is extra rest time after runs #5, 10, and 15.
Goal = 10 consecutive sets all completed in under one minute.
a) Average level – 20 seconds or under to complete the 120 with a 40 second recovery
b) Decent level – 18 seconds or under to complete the 120 with a 42 second recovery
c) Good level – 17 seconds or under to complete the 120’s with a 43 second recovery
d) Excellent level – 16 seconds or under to complete the 120 with a 44 second recovery






Each exercise is to be performed for 45 seconds with a 30 second rest in between exercises. Do 2-3 rotations of the assigned body circuit with a 3 minute rest in between circuits.

Prior to starting the circuit, make sure you do a 5-minute dynamic warm-up - any type of cardio or running.


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 you legs into a push up position, legs back to chest, jump.
8. Clap Push ups –
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