8/12/2019 Soccer in Season

1/8CONDITIONING.STACK.COM/SOCCER

CONDITIONING

W E E K 1

BASKETBALL

IN-SEASON CONDITIONINGCONDITIONING

W E E K 1

SOCCER

IN-SEASON CONDITIONING

Day 1

Exercise Sets Distance/Duration Rest

Dynamic Warm-Up 1 10 min.

Box Drill* 1 15 sec. each direction 30 sec.

Shuffle to Sprint 1 10 yards + 10 yards each direction 30 sec.

Jog to Sprint** 2 20 + 20 + 20 + 20 yards 60 sec.

Dribble Sprints*** 2 50 yards 60 sec.

Dribble Zigzag Sprints**** 2 50 yards 60 sec.

*Set up four cones in a box ten yards apart. Sprint from cone 1 to 2, shuffle from cone 2 to 3, backpedal from cone 3 to 4 andshuffle from cone 4 to 1.

**Jog for 20 yards, sprint for 20 yards, jog for 20 yards and sprint for 20 yards.

***Dribble a soccer ball while sprinting.

****Dribble a soccer ball while sprinting diagonally through a zig-zag pattern of cones spaced five-yards apart.

Day 2

Exercise Sets Distance/Duration Rest

Dynamic Warm-Up 1 10 min.

Shuttle* 3 150 yards 150-yard jog

*Sprint between two cones spaced 25 yards apart eight times.

8/12/2019 Soccer in Season

2/8CONDITIONING.STACK.COM/SOCCER

CONDITIONING

W E E K 1

BASKETBALL

IN-SEASON CONDITIONINGCONDITIONING

W E E K 2

SOCCER

IN-SEASON CONDITIONING

Day 1

Exercise Sets Distance/Duration Rest

Dynamic Warm-Up 1 10 min.

Interval Circuit* 2

Sprint** 1 15 sec.

Jog*** 1 15 sec.

Sprint 1 30 sec.

Jog 1 30 sec.

Sprint 1 45 sec.

Jog 1 45 sec. 2-3 min.

*Perform as a circuit. Repeat for two sets and rest for 2-3 minutes between each set.

**Sprint at 80- to 90-percent max speed.

***Jog at 60- to 70-percent max speed.

Day 2

Exercise Sets Distance/Duration Rest

Dynamic Warm-Up 1 10 min.

Tempo Runs* 10 50 yards Walk back to start

*Sprint at 80-percent max speed.

8/12/2019 Soccer in Season

3/8CONDITIONING.STACK.COM/SOCCER

CONDITIONING

W E E K 1

BASKETBALL

IN-SEASON CONDITIONINGCONDITIONING

W E E K 3

SOCCER

IN-SEASON CONDITIONING

Day 1

Exercise Sets Distance/Duration Rest

Dynamic Warm-Up 1 10 min.

Box Drill* 2 15 sec. each direction 30 sec.

Shuffle to Sprint 2 10 yards + 10 yards each direction 30 sec.

Jog to Sprint** 3 20 + 20 + 20 + 20 yards 60 sec.

Dribble Sprints*** 3 50 yards 60 sec.

Dribble Zigzag Sprints**** 3 50 yards 60 sec.

*Set up four cones in a box ten yards apart. Sprint from cone 1 to 2, shuffle from cone 2 to 3, backpedal from cone 3 to 4 andshuffle from cone 4 to 1.

**Jog for 20 yards, sprint for 20 yards, jog for 20 yards and sprint for 20 yards.

***Dribble a soccer ball while sprinting.

****Dribble a soccer ball while sprinting diagonally through a zig-zag pattern of cones spaced five-yards apart.

Day 2

Exercise Sets Distance/Duration Rest

Dynamic Warm-Up 1 10 min.

Shuttle* 3 200 yards 200-yard jog

*Sprint between two cones spaced 25 yards apart eight times.

8/12/2019 Soccer in Season

4/8CONDITIONING.STACK.COM/SOCCER

CONDITIONING

W E E K 1

BASKETBALL

IN-SEASON CONDITIONINGCONDITIONING

W E E K 4

SOCCER

IN-SEASON CONDITIONING

Day 1

Exercise Sets Distance/Duration Rest

Dynamic Warm-Up 1 10 min.

Interval Circuit* 3

Sprint** 1 15 sec.

Jog*** 1 15 sec.

Sprint 1 30 sec.

Jog 1 30 sec.

Sprint 1 45 sec.

Jog 1 45 sec. 2-3 min.

*Perform as a circuit. Repeat for three sets and rest for 2-3 minutes between each set.

**Sprint at 80- to 90-percent max speed.

***Jog at 60- to 70-percent max speed.

Day 2

Exercise Sets Distance/Duration Rest

Dynamic Warm-Up 1 10 min.

Tempo Runs* 12 50 yards Walk back to start

*Sprint at 80-percent max speed.

8/12/2019 Soccer in Season

5/8CONDITIONING.STACK.COM/SOCCER

CONDITIONING

W E E K 1

BASKETBALL

IN-SEASON CONDITIONINGCONDITIONING

W E E K 5

SOCCER

IN-SEASON CONDITIONING

Day 1

Exercise Sets Distance/Duration Rest

Dynamic Warm-Up 1 10 min.

Box Drill* 2 15 sec. each direction 30 sec.

Shuffle to Sprint 2 10 yards + 10 yards each direction 30 sec.

Jog to Sprint** 3 20 + 20 + 20 + 20 yards 60 sec.

Dribble Sprints*** 3 50 yards 60 sec.

Dribble Zigzag Sprints**** 3 50 yards 60 sec.

*Set up four cones in a box ten yards apart. Sprint from cone 1 to 2, shuffle from cone 2 to 3, backpedal from cone 3 to 4 andshuffle from cone 4 to 1.

**Jog for 20 yards, sprint for 20 yards, jog for 20 yards and sprint for 20 yards.

***Dribble a soccer ball while sprinting.

****Dribble a soccer ball while sprinting diagonally through a zig-zag pattern of cones spaced five-yards apart.

Day 2

Exercise Sets Distance/Duration Rest

Dynamic Warm-Up 1 10 min.

Shuttle* 3 200 yards 200-yard jog

*Sprint between two cones spaced 25 yards apart eight times.

8/12/2019 Soccer in Season

6/8CONDITIONING.STACK.COM/SOCCER

CONDITIONING

W E E K 1

BASKETBALL

IN-SEASON CONDITIONINGCONDITIONING

W E E K 6

SOCCER

IN-SEASON CONDITIONING

Day 1

Exercise Sets Distance/Duration Rest

Dynamic Warm-Up 1 10 min.

Interval Circuit* 3

Sprint** 1 15 sec.

Jog*** 1 15 sec.

Sprint 1 30 sec.

Jog 1 30 sec.

Sprint 1 45 sec.

Jog 1 45 sec. 2-3 min.

*Perform as a circuit. Repeat for three sets and rest for 2-3 minutes between each set.

**Sprint at 80- to 90-percent max speed.

***Jog at 60- to 70-percent max speed.

Day 2

Exercise Sets Distance/Duration Rest

Dynamic Warm-Up 1 10 min.

Tempo Runs* 12 50 yards Walk back to start

*Sprint at 80-percent max speed.

8/12/2019 Soccer in Season

7/8CONDITIONING.STACK.COM/SOCCER

CONDITIONING

W E E K 1

BASKETBALL

IN-SEASON CONDITIONINGCONDITIONING

W E E K 7

SOCCER

IN-SEASON CONDITIONING

Day 1

Exercise Sets Distance/Duration Rest

Dynamic Warm-Up 1 10 min.

Box Drill* 1 15 sec. each direction 30 sec.

Shuffle to Sprint 1 10 yards + 10 yards each direction 30 sec.

Jog to Sprint** 2 20 + 20 + 20 + 20 yards 60 sec.

Dribble Sprints*** 2 50 yards 60 sec.

Dribble Zigzag Sprints**** 2 50 yards 60 sec.

*Set up four cones in a box ten yards apart. Sprint from cone 1 to 2, shuffle from cone 2 to 3, backpedal from cone 3 to 4 andshuffle from cone 4 to 1.

**Jog for 20 yards, sprint for 20 yards, jog for 20 yards and sprint for 20 yards.

***Dribble a soccer ball while sprinting.

****Dribble a soccer ball while sprinting diagonally through a zig-zag pattern of cones spaced five-yards apart.

Day 2

Exercise Sets Distance/Duration Rest

Dynamic Warm-Up 1 10 min.

Shuttle* 3 150 yards 150-yard jog

*Sprint between two cones spaced 25 yards apart eight times.

8/12/2019 Soccer in Season

8/8CONDITIONING.STACK.COM/SOCCER

CONDITIONING

W E E K 1

BASKETBALL

IN-SEASON CONDITIONINGCONDITIONING

W E E K 8

SOCCER

IN-SEASON CONDITIONING

Day 1

Exercise Sets Distance/Duration Rest

Dynamic Warm-Up 1 10 min.

Interval Circuit* 2

Sprint** 1 15 sec.

Jog*** 1 15 sec.

Sprint 1 30 sec.

Jog 1 30 sec.

Sprint 1 45 sec.

Jog 1 45 sec. 2-3 min.

*Perform as a circuit. Repeat for two sets, and rest for 2-3 minutes between each set.

**Sprint at 80- to 90-percent max speed.

***Jog at 60- to 70-percent max speed.

Day 2

Exercise Sets Distance/Duration Rest

Dynamic Warm-Up 1 10 min.

Tempo Runs* 10 50 yards Walk back to start

*Sprint at 80-percent max speed.