Weekly Training

Speed and Hip Flexor (Monday) 5 cones about 18 inches apart Last two cone 20 yards

1

X

3

Start 1 foot inbetween each cone then sprint to blue cone.

Thats 1 Rep Do 1 set (10 Reps)

2

20 Yards

20 Yards

4 Yards

20 Yards

4 Yards

4 Yards

4

Start at cone 1. Backpedal to cone 2 Sprint straight to cone 1, come around cone 1 backpedal to cone 3, Sprint to cone 1.

Touch cone 1 with foot turn and sprint to cone 4. Thats 1 Rep. Do 1 set of 10 Reps then do 1 set with ball.

2 feet inbetween each cone then sprint to blue cone.

Thats 1 Rep Do 1 set (10 Reps) Weave inbetween each cone then sprint to blue cone.

Thats 1 Rep Do 1 set (10 Reps) Bunny hop inbetween each cone then sprint to blue cone.

Thats 1 Rep Do 1 set (10 Reps) Dribble with ball inbetween each cone then sprint to blue cone.

Thats 1 Rep Do 1 set (10 Reps)

Starting Position Stand with feet slightly apart, toes forward, hands on hips or one hand on a wall/chair for support. Shift weight to right leg, keeping knee slightly bent and spine straight.

Action EXHALE: Gradually lift the left leg, keeping it bent at 90 degrees. Lift knee as high as possible, trying to get thigh parallel to floor or higher. Hold here for 2 counts.

INHALE: Slowly lower leg to ground without letting foot rest on the floor.

Complete 10 reps and switch sides.

Special Instructions Make sure you aren't leaning back when lifting leg. Also, try to make the entire movement very slow and controlled.

Starting Position Stand with feel slightly apart, toes forward, hands on hips or one hand on a wall/chair for support. Shift weight to right leg, keeping knee slightly bent and spine straight.

Action EXHALE: Slowly lift the left leg, keeping it bent until thigh is parallel with floor.

From here, extend leg straight out from the knee until entire leg is parallel to floor and straight.

INHALE: Slowly and with control, lower entire leg down to the ground, keeping it straight.Complete 10 reps and switch sides.

Special Instructions If you can't lift leg parallel to floor, lift as high as you can and complete exercises at this level.

Core Training (Thursday) Starting Position Begin this exercise by lying on your stomach with your forearms on the floor pointing straight forward, your feet together and your spine in a neutral position. Your feet should be touching or no more than an inch apart.

Action Lift your body up on your forearms and toes, keeping your body as straight as possible. Hold for 20 secs then relax thats 1 Rep. Try for 10 Reps Special Instructions Don’t let your hips/knees drop or shift weight to one forearm.

Starting Position Lie on left side, legs together, feet stacked. Wrap right arm around waist. Keep head and neck aligned with spine.

Action Prop upper body on bent left forearm (be sure elbow is directly below shoulder). Press hips toward ceiling, using abs to stabilize torso. Hold for 20 secs then relax thats 1 Rep. Try for 10 Reps Special Instructions Be sure not to hold breath. Exercise will be easier if feet are staggered instead of stacked.

Starting Position Lie on the floor/mat on your back. Keep lower back in contact with the floor, feet and legs straight and together. Place hands to sides or under lower back for support.

Action Keeping legs straight and together, back flat, lift legs upward until they are straight above hips. Lower down to starting position slowly and with control (but do not allow feet to touch the ground between reps) Thats 1 rep. Try for 10 Reps rest and 10 more Special Instructions Make sure back stays flat on floor and abs are tight (pull navel in towards spine).

Starting Position Lie on the floor or a mat on your back, with knees bent and hands behind head.

Lift legs and bend knees to 90 degrees. Keep a space between your chin and chest (looking diagonal towards the ceiling) Action EXHALE: Pull knees in toward chest and hold for 2 seconds.

INHALE: Slowly lower legs back to starting position Thats 1 rep. Try for 10 Reps rest and 10 more Special Instructions Don't use your momentum to swing your legs up. Try to keep the motion controlled by your abs.

Starting Position Lie facedown on the floor, legs together and straight, arms straight and extended above your head. Keep your head/neck in a neutral position.

Action Keeping limbs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form a gentle curve with your body.

Hold for a slow 20 counts.Thats 1 rep. Try for 10 Reps Special Instructions Don't hold your breath! Try to keep breathing steady and even

Ball Control + Hamstrings (Tuesday) Starting Position Stand with your feet about 6 inches apart from each other toes pointed forward.

Action INHALE: Step forward with one leg and lower your body to 90 degrees at both knees. Don’t step out too far. There should be 2 to 2.5 feet between your feet at this point. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes.

EXHALE: Push up and back to the starting position to complete one rep. Try for 10 Reps each leg Special Instructions

Starting Position Lift right foot a few inches off the floor and soften left knee. Place left hand on hip.

Action INHALE: Squat down as far as possible, reaching right hand toward the floor.

When you've squatted as far as you can comfortably, then bend from the hips to touch the ground with the right hand.

EXHALE: Squeezing glutes, and keeping back straight, rise up and straighten leg to complete one rep.

Complete all reps and switch sides. Try for 10 Reps each leg Special Instructions

Start with the ball between your feet, body over the ball.

With the inside of each foot move the ball side to side with small passes.

Keep good body position your knees slightly bant. Every 3-4 touches get your eyes up.

As you improve increase the speed of the touches.

Do 100.

Start with the ball in front of your feet, body behind the ball.

With the ball of each foot tao the top of the ball with light touches.

Keep good body position your knees slightly bant. Every 3-4 touches get your eyes up.

As you improve increase the speed of the touches.

Do 100.

Do 150 kick ups.

If you do 5 and drop the ball no prob 145 to go.

Try to use both feet, knees, head etc.

As you get better the amount of restarts will get less.

And your time will get shorter.

Try to use small kicks rather than big ones where you have to chase the ball.

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