DAY 8- LEAN AND MEAN: SPEED AND COMPLETE CORE TRAINING
On Day 8 we are working on our speed and core training. You will never hear a coach say a player is too fit, too fast, or too quick. Your speed and physical fitness can help elevate your game to higher levels. Say for example, there is a player on your team who is equal to you in ability, but you have the edge on speed and fitness. Guess who becomes the starter and gets more playing time?
The other point is games are often lost and won in the last 10-15 minutes. Think about a time when you were going against a defender and realized he was starting to get tired and you still had gas left in the tank. Maybe his fatigue caused him to make a mental mistake and you get a little chance to make a play…or, you are 1v1 going to goal and he’s gassed, and you expose him and win the game for your team.
You need to be training your speed work 2-3 times a week. Even if it’s just 10-15 minutes. Your fitness is a compounding effort, meaning you don’t get fit overnight. If you try to overdo it, you run the risk of injuring yourself. But if you are consistent, the work you do builds on itself and you experience a compounding effect where you start leveling up and people start to wonder how you are doing it…that’s a good feeling to get to. Let’s get started.
Lean and Mean Speed and Core Training
Start by setting up a diamond of cones with a center cone. Start with the first point, walk off your 5 yards to the center cone, then go five yards to the right, left and forward to complete your set-up.
1. Start by sprinting to the first center cone, then shuffle side to side to the right cone, then sprint to the far left cone, back to the center cone, back pedal to the starting cone, then sprint through the cone. Walk back. Do the workout so you shuffle to the right, then the next time shuffle to the left. Repeat 10 times.
2. Sprints with jumps: Start by sprinting to the first cone, perform 3 side jumps over the center cone. Shuffle to the Left or Right, perform 3 side jumps, then sprint to the opposite side, and perform 3 side jumps. Finally, head back into the middle, perform 3 front and back jumps, back pedal to the starting position, then perform 3 front to back jumps and sprint through the end cone. Walk back. Repeat 10 times. Try to make sure the players keep their feet together, try to bring the knees to the chest, and really work on the acceleration between the 5-10 yard cones as this is where we build speed and quickness.
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3. Next, let's set the cones up at the 10 and 20 yard mark. Players will sprint to the first cone, back pedal to the home base, then sprint through the final 20 yard cone. Repeat 10 times. The focus here is on acceleration and build-up speed as well as changing directions.
4. Core Training: Now perform a plank for 1 minute. Just a quick note here on the plank, only elbows and toes should be touching the ground and back should be straight, no "A-Frames." This is often referred to as, "Bows and Toes," "Plank," and "Iron Cross."
Perform plank for 1 minute.
Perform left side plank for 1 minute.
Perform right side plank for 1 minute.
Do Plank to Push-up for 1 minute.
This is a great ab and core workout that does put too much strain on the lower back. It also helps players develop that core definition ab line and start to develop that chiseled 8 pack look.
This training should take about 15-20 minutes. Advanced players and those looking to really get ahead will make this part of their "Super Workout" worksheet. Even if you only do 5 of each speed exercise and the plank, this adds up over time and contributes to the compounding consistency effect. Do this workout then stack it on top of another workout if you are looking for a longer session than 15-30 minutes.
Wrapping up, you can never be too fast or too fit. It doesn't happen overnight, you have to put in the time. allocate 10-20 minutes each training session just to build your fitness and keep improving your speed. This will young players out in the future as they are instituting the right building blocks for long term success.
Get out there and train.