2017-18 DHHS Girls Soccer Preseason Conditioning Program

Written by Jay Polak on . Posted in DHHS, Girls Soccer

DHHS PRE-SEASON CONDITIONING

(BRING YOUR OWN SOCCER BALL)

T: 3:30 – 4:45

STRENGTH TRAINING (10 X 3 REPS) (10 PTS)

  1. STANDING SQUAT
  2. LUNGES
  3. DEAD LIFT

(BARBELL 10 LBS)

  1. SUMMO SQUAT

(BARBELL 5 LBS)

  1. SIT UPS / PUSH UPS

RESISTANCE TRAING (MACHINE)

  1. CALF LIFTS
  2. HAMSTRING CURLS
  3. LEG EXTENSIONS
  4. CRUNCH THROW (BALL)
  5. PLANKS (STANDARD)

(SIDE / FOREARM / KNEE / SINGLE LEG)

W: 3:30 – 4:45

FLEXIBILITY / ENDURANCE / SPEED (10PTS)

  1. WIND SRINTS (LADDERS)
  2. LATERAL / BACKPEDAL SPRINTS
  3. HEAL / TOE RUNNING
  4. BALL TRAINING SALOM / DISTRANCE
  5. ENDURANCE RUNNING (2 MILE / 12 MIN)
  • MAKE UP POINTS (SITUP/PUSHUP/PLANKS)

To be eligible to try out for Varsity, you will need to accumulate 140 of the possible 160 points throughout preseason conditioning. If you miss some dates for conditioning, it is possible to makeup points at other conditioning days up until the last date. If you have any questions, ask Coach P.

Please bring a typed sheet with your name, your email, parent name and parent email to join the Remind Me group for changes to the schedule.

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