PROGRAM SUMMER/FALL 2018 - MEN'S SOCCER What you are willing to do, beyond what is required, Renegades Athletics ...
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MEN’S SOCCER
PROGRAM SUMMER/FALL 2018
What you are willing to do, beyond what is required,
will set you apart from the rest.TABLE OF CONTENT Core Values and Principles 3 Courses & Directory 4 Introduction 5 Expectations & Guidelines 6 Program Goals 7 Player Contracts 8 Players Roles by Position 9 Training Mentality 11 Pyramid of Success 12 Phases of Training 13 Daily and Weekly Routines 14 Monthly Training Schedule 15 Warm Up 17 Aerobic & Anaerobic 18 Technical FiTivity APP 19 Plyometric 20 Agility 21 Nutrition 22 SUMMER/FALL Team Calendar 24 Season Schedule 31 Player Contact Information 32 Session Plan Sheet 33 Team Shape 35
OHLONE MEN’S SOCCER
CORE VALUES AND PRINCIPLES
RESPONSIBILITY
Do your job to the best of your ability.
SERVICE
Do for others what you want for yourself.
EXCELLENCE
Do the right thing at the right time; all the time.
FAIRNESS
Pursue victory with honor.Courses
ONCE WE START ON JULY 2TH THERE ARE NO BREAKS BETWEEN
CLASSES; WE TRAIN EVERYDAY
Summer 2018
ATHL-120A2-07 (073743) Cross Training For The Athlete
JULY 2—August 9 M,T,W,Th 9:30-10:45
FREMONT CAMPUS SOCCER FIELD
Fall 2018
ATHL-223-01 (074134) Intercollegiate Soccer Men
August 15-December 14 M,T,W,Th,F. 3:00-5:05
FREMONT CAMPUS SOCCER FIELD
Directory
Head Coach: David Cordova Marroquin
Cell: (510)393-8621 dmarroquin@ohlone.edu
Coach: Cesar Olivas (510) 565-6914
Athletic Counselor: Mike De Unamuno
Office: (510) 742-2347 mdeunamuno@ohlone.eduWELCOME TO OUR PROGARM
The Ohlone College Men’s Soccer program coaching staff is glad you have chosen us
to be a part of your athletic and academic journey to success. Here at Ohlone, you will
find a community of committed administrators, coaches and athletic trainers who have
your best interest in mind. Of course it all starts with a program philosophy and a clear-
cut statement of our mission as a program.
PROGRAM PHYLOSOPHY
The men’s soccer program at Ohlone College in Fremont, California believes in
providing opportunities for collegiate student-athletes to progress academically,
develop athletically and grow individually. We are committed to serving the student-
athlete population and support their academic and athletic progression as they move
through our institution and transfer to others. We are committed to providing
opportunities for character building through instilling an effort-based pursuit of
excellence. We seek to promote individual growth through the development of metal
abilities that are valuable during athletic competition as well as in the classroom and in
life beyond athletics and academics.
The men’s soccer program at Ohlone College in Fremont, California believes it
can assist academic progression through the facilitation of academic guidance and
support in the form of counseling, priority registration and educational plans. Our
program believes it can enhance athletic development through the implementation of
well thought out training sessions and scheduling of competitive matches, exposing
participants to quality competition. Our program believes it can promote the personal
growth of all its participants by providing character building opportunities and metal
skills training.
MISSION STATEMENT
The men’s soccer program at Ohlone College in Fremont seeks
to provide opportunities for academic, athletic and personal growth
by facilitating academic support, a competitive training
environment as well as mental skills training for all its participants.EXPECTATIONS
THE PURSUIT OF EXCELLENCE: A WINNING ATTITUDE
We are a group of men who are now committing to the PURSUIT OF EXCELLENCE by developing a winning attitude. The
end result of this pursuit is NOT measured by the amount of minutes played in games or the score at the end of
matches: EXCELLENCE is not measured in WINS & LOSSESS. We commit to PURSUE EXCELLENCE everyday all day; in our
effort at training, in the classroom, walking around campus, at home with our families. In order to instill this behavior,
develop as student-athletes and acquire a winning attitude on and off the field, we must adhere to the following
commitments:
· We will attend all team trainings, games, events and functions ON TIME.
· We will seek to put out an EXCELLENT EFFORT every training session.
· We will tend to all academic responsibilities during times other than training and or games.
· We will be responsible for holding each other accountable during training, in games, on campus and in the community.
· We will treat coaches, officials and school administrators with respect.
· We have our priorities aligned with the men’s soccer program and they are as follows:
1) SOCCER 2) ACADEMICS 3) FAMILY
· We understand that we are all here to support one another, a winning attitude is characterized by service to
teammates.
Participation in training is the reward for all. This privilege will be greatly affected by failing to adhere to the above
commitments. Training and game time will be reduced or denied due to failure to adhere to the above guidelines.
Multiple infringements may result in dismissal from the roster and or program.
BEING LATE TO TEAM ACTIVITIES WILL RESULT IN REDUCED TRAINING AND PLAYING TIME.
BEING ABSENT THE DAY BEFORE GAME TRAINING WILL RESULT IN NOT STARTING AND POSSIBLY NOT PLAYING IN
MATCH. THIS IS RELATIVE TO TIME USUSALLY PLAYED.
THERE ARE NO EXCUSED ABSENCES BUT YOU ARE RESPONSIBLE FOR COMMUNICATING WITH COACHING STAFF IN A
TIMELY MANNER.
Our journey to pursue excellence is a strenuous one. It will be filled with joy and disappointment, frustration and elation
but in the end it will build our character. We embrace difficulty and we do not seek the easy way out. We don’t do things
well sometimes or every now and then, WE DO THINGS WELL ALL THE TIME: WINNING IS A HABIT! This attitude and
effort will achieve excellence. Our focus is on effort and not result.
In order to pursue excellence and develop a winning attitude, we will create partnerships with other individuals to hold
each other accountable. We understand that we no longer stand alone and all our decisions are based on the welfare of
the group. We will not be late or absent because that is a selfish choice. It says “my time is more important that the
team”. This attitude is contrary to our pursuit.
We sign bellow as proof that we commit to the pursuit of excellence and all that this journey entitles. We understand
our responsibility as part of this group and we accept it.PROGRAM GOALS Goal #1 All student-athletes will improve their use of proper technique in a variety of skills essential for playing the game. Goal #2 All student-athletes will recognize and apply the tactical aspects of transitioning from offense to defense and from defense to offense. Goal #3 All student-athletes will develop and implement mental skills to cope with the stresses of the game. Goal #4 All student-athletes will be able to display good sportsmanship during practice and competition to teammates and opponents. Goal #5 All student-athletes will be able to reflect on their own performance as well as provide feedback to teammates Goal #6 All student-athletes will be able to identify, appreciate and respect all rules and penalties involved in the game. Goal #7 All student athletes will be able to use sport specific weight training activities to increase their athleticism for their sport. Goal #8 All student athletes will use their knowledge of the rules and strategies coupled with physical talents to gain advantages during the game in a fair way, honoring sportsmanship and the spirit of the game. Goal #9 All student athletes will take this positive experience of being in our program and continue it into lifelong physical activity. Goal #10 All student athletes will know how to properly maintain their physical health throughout the season. Goal #11 All students will be able to properly scout opponents by recognizing strengths and weaknesses in the game and from reflection of past contest. Goal #12 All student athletes will be able to visualize and execute possible in game scenarios.
Player Acknowledgement and Agreement with Team Procedures, Guidelines,
Goals and Reinforcement.
I have read and understood Ohlone College Men’s Soccer Program Goals, Expectations,
Guidelines and the consequences for failing to adhere to these. Moreover, I understand that I am no longer an
individual but rather a part of something larger than my selfish needs and desires: I am part of a program that
is dependent on my adherence to its guidelines and expectations.
I have read and understood the Ohlone College Men’s Soccer Program philosophy and its mission
statement and I am devoted to the pursuit of excellence through a winning attitude that is displayed by
excellent efforts and not measured by results.
I have read and understood all 12 goals of Ohlone College Men’s Soccer Program and wish to achieve
them through the opportunities that arise during the course of MY ENTIRE STAY AT OHLONE COLLEGE
(MINIMUM OF 2 YEARS or 4 FULL SEMESTERS).
I understand that I am committing to Ohlone College Men’s Soccer Program year round, FALL, SPRING
AND SUMMER.
I commit to NEVER LETTING MY TEAM DOWN and avoiding my actions affect collective unity.
I understand that I am responsible for my own academic and athletic progress, meaning that I take all
responsibility to research, reach out and contact four year coaches for potential opportunities to move on to
the next level.
I understand the consequences for failure to adhere to Ohlone College Men’s Soccer Program policies
include, reduced training and game time, and possible dismissal.
NAME:____________________ SIGNATURE:_____________________PLAYER ROLES AND RESPOSIBILITIES BY POSITION
Goal Keeper GK
Defensively: Organize back line. Orchestrate team shape, dictate when to press and when to
drop. Communicate constantly, often and effectively. Make Routine saves.
Offensively: Initiate counter attack. Keep possession by switching point of attack from CB to
CB. Read opposing pressure line, if its low play near players if high play level 2 players.
Center Back CB
Defensively: Provide cover for OB. Direct DCM, which way to force, where to drop. Direct team
drop when no pressure on ball, step when pressure on ball. Pick up FW.
Offensively: Switch the point of attach from the back, get the ball to middle third as quickly as
possible. Move team up the field once ball reaches middle or final third in possession.
Outside Backs OB
Defensively: Provide cover for CB. Pick Up FWs. Direct Wings which way to force, when to step
and drop. Keep tight shape.
Offensively: Provide width, in defensive third, overlap to unbalance in middle and final third,
serve balls into 18 from edge of final third.
Defensive Center Mid DCM
Defensively: Cover any of the back four positions that step out of shape. Pick up runs out of
midfield. Direct ACM which way to force and who to pick up.
Offensively: Switch point of attack from OB to OB/OW. Connect play from back line to FW line.PLAYER ROLES AND RESPOSIBILITIES BY POSITION
Attacking Center Mid ACM
Defensively: Direct CF to step or drop. Press Center backs when CF cannot get across. Cover
CDM when they make runs forward.
Offensively: Play final ball into attacking third. Push forward when CF checks low. Get into 18
yard box when OW is attacking flanks. FINISH.
Outside Wings/Mids OW/OM
Defensively: Cover central channels to force ball to opposing outside backs, press opposing
outside backs and force in (DENY LINE). Double Wide players with outside backs. Cover outside
backs.
Offensively: Provide width in middle third. Check into “hole”. Attack opposing outside back
1v1. Get to end line, cross or square ball. If space available “turn the corner” and drive into 18.
Fill in central channel when CF comes wide. Get to PK spot when ball in opposite flank to finish.
Forward F
Defensively: Set the line of confrontation and pressure point based on “trigger”. Defend
opposing center backs. Deny switch from opposing center back to Center back. Press GK if level
1 press is “on”.
Offensively: Decide to “Check” and “bounce” ball or make runs and drive into space. Be
aggressive with 50/50 challenges. Quick Shots. Get near post when ball is wide. FINISH FINISH
FINISH.THE TRAINNIG MENTALITY
Cultivating a training mentality is essential to your success. Get into the habit of intense game like
training and develop a winning attitude. It isn’t what you do but how you do it. Be industrious in the
off season and work towards increasing your levels of fitness and technical ability. THIS TIME IS NOT
THE TIME TO HIT THE GYM OR “GET BIG”. It’s meant to get you fit enough to play the game for 90
minutes on a sprint.
“Kill yourself training so you don’t die playing”
“Everyday is a chance to get better”
“I’m building a fire, and everyday I train I add more fuel. At
just the right moment, I light the match”
SEE THE NEXT PAGE FOR THE PYRAMID OF SUCCESS WHICH HAS
A FOUNDATION ON ENTHUSIASTIC AND INDUSTRIOUS WORK.
In the following pages you will find a detail description of all the aspects of our training. You will find
descriptions for the following:
*Warm-up Dynamic Sequence
* Aerobic & Anaerobic Training Explanation of Running Exercises
*Technical Training Description of Technical Training Series
*Plyometric Training Description of Plyometric Sets #1 #2 #3 #4
*Agility & Speed Training Description of Cone Agility ExercisesThree Phases of Training
We have split our work-outs into 3 different segments:
SEGMENT A Pre Season Training: May 21st—July 1st
SEGMENT B Summer Training: July 2nd —August 9th
SEGMENT C In-Season Training: Aug. 15th
This packet contains a workout routine and exercise explanations specifically designed for your off
season training and should be completed throughout Segment A above (Monday May 22rd—July
3rd). Work out routines for segment B will be implemented during summer training (July 5th through
August 11th). Segment C is done during in-season trainings.
SEGMENT A: PRE SEASON TRAINING
We hope to challenge your physical and mental ability; we hope to push your limits and then some. There are five
different training areas we focus on during off season individual workouts. We hope to develop these areas now in
preparation for their use in the pre-season and during conference play. These workouts should be carried out at high
intensity and self-coached. Find a workout partner and push each other. EVERYTHING WE DO BRINGS US CLOSER TO
OUR SEASONAL TEAM AND INDIVIDUAL GOALS.
TRAINING FOCUS AREAS
AREA 1- Aerobic Training: This is the basis to your fitness. It is characterized by low intensity and long
duration workouts and should be included in most if not all training sessions. Examples: 25 min run.
AREA 2- Anaerobic Training: This is soccer like training in which there are short burst of high intensity
activity followed by shorts rests, should be carried out 3-4 days a week. Examples: Sets of 20’s, 40’s or
120’s sprints.
AREA 3-Agility and Speed: This refers to your ability to be coordinated, to change body position
efficiently, at a high rate and fast velocity, should be carried out 3-4 times a week. Examples:
Hurricane T Drill and Pro Agility Drill.
AREA 4- Plyometric Training: This is a routine characterized by fast powerful movements involving
loading of muscles and explosive contractions to improve athletic performance, should be carried out
2 times a week. Examples: box jumps, bounding and or two footed hoping.
AREA 5- Technical Training: This refers to your ability to perform soccer specific skills efficiently,
smoothly and at a high pace. To be done 5-6 times a week.
All Five areas are essential for off season training. We have compiled a daily training routine which
encourages development in all areas. It is important that you get serious about training NOW. You
should be training 5-6 days a week starting tomorrow with one entire day off for recovery. In this
packet you will find a sample daily routine, weekly breakdown and monthly schedule followed by
descriptions of exercises. Get excited about training!Daily Routine
Each training session should be structured, focused and purposeful. Each session should develop
positive soccer habits. Sessions should be anywhere between 45minutes to 1 hour 15 minutes
depending the day. Each session should include at least 2 out of the 5 Off Season Training Focus
Areas explained before, never all 5 in one day. Each session should begin with an elongated dynamic
warm up and conclude with a cool down and static stretching. You must invest in a watch to time
your work outs. Below are sample daily routines.
Normal Day Hard Day Light Day
Warm-Up 15 Min Warm-Up 15 Min Warm-Up 15 Min
Aerobic Training 25 Min Aerobic Training 30 Min Aerobic Training 20 Min
Technical 15 Min Plyometric 20 Min Agility/ Speed 15 Min
Anaerobic 15 Min. Anaerobic 15 Min Technical 15 Min
Cool Down 5 min. Technical 15 Min Cool Down 10 Min
Cool Down 5 Min
Work out a schedule that works best for you. Develop good training habits by getting into an intense
training routine. Challenge yourself.
Weekly Routine
Your week should be organized according to your training times. Be diligent and schedule other
activities in your personal life around training. Make sure you organize your time to get enough sleep
and rest between work, school and soccer. Make sure that you eat right. Your body must have the
right fuel in order to perform at its optimal ability. Below is a sample work out week. We start the
week on Monday since that will be your first training day.
Monday-Aerobic, Agility, Technical, Anaerobic
Tuesday-Aerobic, Technical, Anaerobic Plyometric
Wednesday-Technical, Anaerobic, Agility
Thursday- Aerobic, Technical, Anaerobic
Friday-Aerobic, Agility, Technical
Saturday-Aerobic, Plyometric, Technical, Anaerobic
Sunday-GAME OR OFF
Develop your own work week. Move things around according to your schedule. Make sure you train high level
and take at least one complete day off. Your body needs time to recover.Monthly Workouts
We have also compiled a day specific calendar for the following months. You may refer to each specific day for the
workout. Or you may choose to develop your own from the list of exercises attached at the end of the packet.
MAY/JUNE
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
20 21 22 23 24 25 26
A. A. A. A. A. A.
20 Min Run 20 Min Run 20 Minute Run 20 Min Run 20 min run 20 Min Run
B. B. B. Fitivity Day 3 B. B.
Agility Drill Fitivity Day 2 C. Fitivity Day 1 B. 20’s shuttles
OFF Pick 3 C. 40’s Shuttles C. Agility Drill 60’s shuttles
C. Plyo set #2 & 60’s Shuttles 100’s Shuttles Pick 3 C.
Fitivity Day 1 #4 80’s Shuttles Fitivity Day 3
D. D. D. C. D.
80’s shuttles 20’s shuttles Agility Drill Pick Fitivity Day 2 Plyo. Set #1 &
100’s shuttles 3 D. #3
20’s Shuttle
27 28 29 30 31 1 2
OFF A. A. A. A. A. A.
25 Min Run 25Min Run 25 Minute Run 25 Min Run 25 Min Run 30 Min Run
B. B. B. B. B.
Agility Drill Fititivy Day 2 40’s Shuttles B. Fitivity Day Agility Drill 20’s shuttles
Pick 3 C. 60’s Shuttles 1 Pick 3 40’s shuttles
C. 20’s shuttles 80’s Shuttles C. 60’s shuttles
Fittivity Day 1 D. C. C. Fitivity Day 2 C.
D. Plyo set #2 & Agility Drill 100’s Shuttles D. Fitivity Day 3
80’s shuttles #4 Pick 3 C.
100’s shuttles D. Fitivity Day 3 Plyo Set #1 &
#3
3 4 5 6 7 8 9
OFF A. A. A. A. A. A.
30 Min Run 30 Min Run 30 Minute Run 30 Min Run 30 Min Run 25 Min Run
B. B. B. B. B. B.
Agility Drill Fitivity Day 2 120’s Fitivity Day 1 Agility Drill 20’s shuttles
Pick 3 C. C. C. Pick 3 60’s shuttles
C. 20’s shuttles Agility Drill Pick 20’s shuttles C. C.
Fitivity Day 1 40’s shuttles 3 40’s shuttles Fitivity Day 2 Plyo. Set #1 &
D. D. D. #3
80’s shuttles Plyo set #2 & Fitivity Day 3 D. Fitivity
#4 Day 1JUNE/ JULY 2018
SUNDAY MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY
10 11 12 13 14 15 16
A. A. A. A. A. A.
30 Min Run 30 Min Run Fitivity Day 3 30 Min Run 30 Min Run 35 Min Run
B. B. B. B. B. B.
Agility Drill Fitivity Day 2 120’s Fitivity Day 1 Agility Drill 60’s shuttles
OFF Pick 3 C. C. C. Pick 3 80’s shuttles
C. 20’s shuttles Agility Drill 20’s shuttles C. C.
Fitivity Day 1 40’s shuttles Pick 4 40’s shuttles Fitivity Day 2 Fitivity Day 3
D. D. D.
80’s shuttles Plyo set #2 & Plyo Set #1 &
#4 #3
17 18 19 20 21 22 23
OFF A. A. A. A. A. A.
30 Min Run 35 Min Run Fitivity Day 3 35 Min Run 35 Min Run 40 Min Run
B. B. B. B. B. B.
Agility Drill Fitivity Day 2 120’s Fitivity Day 1 Agility Drill 20’s shuttles
Pick 3 C. C. C. Pick 3 C.
C. 60’s shuttles Agility Drill 20’s shuttles C. Fitivity Day 3
Fitivity Day 1 80’s shuttles Pick 4 40’s shuttles Fitivity Day 2
D. D. 60’s shuttles D.
20’s shuttles Plyo set #2 & Plyo Set #1 &
40’s shuttles #4 #3
24 25 26 27 28 29 30
OFF A. A. A. A. A. A.
35 Min Run 40 Min Run Fitivity Day 3 40 Min Run 40 Min Run 45 Min Run
B. B. B. B. B. B.
Agility Drill Fitivity Day 2 120’s Fitivity Day 1 Agility Drill 20’s shuttles
Pick 3 C. C. C. Pick 3 C.
C. 20’s shuttles Agility Drill 20’s shuttles C. Plyo Set #1 &
Fitivity Day 1 60’s shuttles Pick 4 40’s shuttles Fitivity Day 2 #3
D. D. 60’s shuttles D.
80’s shuttles Plyo set #2 & Fitivity Day 1
#4
1 2 3 4 5 6 7
OFF START of
PRESEASON
CAMPWARM –UP: Dynamic Sequence
You will need three cones in a line. Cone 1 is the start, cone 2 is placed 10 yards away from cone 1
and cone 3 is placed five yards beyond and it is the finish line.
Cone 1 Cone 2 Cone 3
Start 10 Yard Dynamic 5 Yard Sprint
15 Yard Jog
You will carry out a dynamic exercise between cone 1 and 2 followed by a full sprint from cone 2 to 3
and a jog back to cone 1 NO WALKING. Focus on getting as many dynamic movements as possible
from cone 1 to 2 rather than advancing. The sprint should be hard and all the way through. In
stretching exercises make sure you are holding the stretch for at least 3 seconds. Go through each
dynamic exercise twice (X2).
HIGH KNEES- focus on quick up and down movements rather than forward. Get your arms into it.
HEELS-focus on heels coming as close to your butt as possible. Get your arms into it.
KICK UP-kick straight forward to get a hamstring stretch, two quick high knees and alternate legs.
KICK BACK- kick back and stretch the hamstring of your planted leg, two quick high knees and
alternate leg.
OPEN GATE- bend your right leg 90 degrees bring it up in front of you and rotate outwards
(towards the right) opening your hips, step down with the right foot and shuffle twice. Repeat
with the left.
CLOSE GATE-opposite of opening the gate.
BACKPEDAL
SIDE SHUFFLE- X2 Left X2 Right
CARIOCA- X2 Left, X2 Right
LONG STRIDES- for 15 yards.
SPRINT- the first 10 yards, jog the second 5 and back.
STRECH
The entire warm up should take no longer than 15 minutes and should be executed without breakg
in between. Your goal is to be sweating by the end of warm up.AEROBIC &ANAEROBIC: Description of Running Exercises
AEROBIC- these are the elongated runs that give you fitness its foundation, its stamina. They are 65%-
75% intensity long runs that you should be completing 4-5 times a week.
25min-45 min runs.
ANAEROBIC- This is for our anaerobic fitness base and also for our speed development (to be able to
sprint for 90 minutes and still have your legs for a game the next day). This does not help your wind
(aerobic base) but it is just as critical for the way we play our game (at a sprint). If done properly and
consistently (explosively and as fast as you can go) this will also improve your speed. Remember this is
just part of what you have to do to be the best player you can be.
SPRINT ALL OUT ON EVERY SPRINT! - do not pace yourself
CONCENTRATE ON EXPLOSIVE STARTS! (Driving knees, leaning forward, pumping arms) keep stride
smooth and powerful throughout sprint.
JOG BACK TO START you should only take breaks between sets and not during reps
20’s, 40’s, 60’s 80’s 100’s, 120’s SHUTTLE SETS
Week 1-2 Week 3-5 Week 6-7
8 X 20 yds. 10 X 20 yds. 12 X 20 yds.
6 X 40 yds. 8 X 40 yds. 10 X 40 yds.
4 X 60 yds. 6 X 60 yds. 6 X 60 yds.
2 X 80 yds. 4 X 80 yds. 4 X 80 yds.
1 X 100 yds. 2 X 100 yds. 3 X 100 yds.
4 X 120 yds. (Full Field) 6 X 120 yds. (Full Field) 8 X 120 yds. (Full Field)TECHNICAL TRAINING SERIES
FITIVITY Soccer Training APP.
The Off season is the best time to work on technique. Before you
get out to training make sure that you get familiar with all three
days given for free at the FitTIVITY Soccer Training App from for
Apple App Store or Google Play for Android. For each Day skip
the warm up and carry out the warm up in this packet. Carry out
the Dribbling and Moves, and if you can the passing.DRIBBLING DRIBBLING AGILITY
Chop x30 Secs Juggling two feet 30 Sec 1 foot halfway hop/switch x2
Cone Drill Both Feet x3 Reps Rollovers One foot x3 1 foot hop x2
Cone Drill Roll Over x3 Reps Small Dribbles Outside x3 10yd Dribbles to pass x2
Cone Line Dribbling x3 Reps Speed Dribble One foot x3 2 foot hop x2
Cut x30 Secs One foot Inside 30 secs 2 foot hop over ball x2
Diagonal Cone Dribbling x3 Reps One Foot Outside 30 Sec Backwards weave x2
Diagonal Cone Single Foot x3 Reps PA PA Stationary 30 Sec Diagonal Weave x2
MOVES Square Chops 30 Sec 1 foot hop Over ball 2 sets
Both Feet Pop up Trap x5 Moves 1 foot step over x2
Booth Feet Side foot Pop ups x5 African Dribble X5 Sideways on x2
Chop x5 Fake Shot to Inside Cut X5 Up front back x2
Cut x5 Hesitation to Inside Cut X5 Weave x2
Feint x5 Hesitation Outside Cut x5 Oure Footwork X7
Flick up x5 Moving Pa Pa x5 G handle –explosion x7
High Pop Ups x5 Pullback X5 G handle –sprint x2Explanation of Plyometric Exercises Plyometric work should be done after being warm and towards the end of your session. They should be carried out without any breaks during the set. You can rest between sets as long as you would like. Make sure that during a set you minimize contact with the ground. For example, for two footed lateral hops your contact with the ground should be minimal between lateral hops form one side of the ball to the other. If you don’t know what these exercises are YouTube them. Focus on explosiveness while you complete each set. LOAD AND SPRING! Plyometric Set #1 Lateral Two Footed Lateral Hops over Ball 3x14 Ice Skaters 3x14 (7 Each Leg) One-Foot Lateral Hops Over Ball 3x14 (7 Each Leg) Plyometric Set #2 Elevation Knee Tucks 3x14 Squat Jumps 3x14 High Skips (Bounding) 3x14 Plyometric Set #3 Explosiveness Squat Jump Land On One Foot (alternate landing foot) 3x14 ( 7 Each Leg) One Leg Squat Jump Land on Two. 3x14 (7 each leg alternate jumping leg) One Legged Knee Tucks 3x14 (7Each Leg) Plyometric Set #4 Explosiveness Depth Jumps (Step Off, Explode Immediately) 3x8 Lunge Jumps 3x8 Burpees 3x8
10 Yard Between each cone, yards below each exercise are totals for one repetition. You need to choose 3 different exercises each agility work out. For each exercise do a set of 4, 30 sec between reps. 2 minute rest between each sets.
FUELING THE SOCCER STUDENT-ATHLETE
“I don’t have time to eat” and “I didn’t know what to eat, so I just didn’t eat,” are common excuses
among student-athletes when they first arrive at college. Eating breakfast within an hour of waking
up is essential for energy balance, recovery and weight maintenance. To properly fuel the body, a
student-athlete’s day should focus on six fueling times:
Breakfast:
Two scrambled eggs; ¾ cup oatmeal with cinnamon, berries and walnuts; and Greek
yogurt with granola.
Pre-Training Snack: Trail mix, banana and sports drink.
Recovery Post-workout: Low-fat chocolate milk and banana.
Lunch: Deli meat sandwich on wheat bread, pretzels, fruit and yogurt and 20-ounce sports drink.
Afternoon Snack:
Dinner: Lean protein, nutrient-dense carbohydrate (whole grains, vegetables and fruits) and low-fat
dairy.
Late Snack: Bar or Shake
Hydration is another vital aspect of nutrition that soccer players must pay attention to. The best way to make
sure you stay properly hydrated is to practice how you play. Remember to drink water and a sports drink
before, during and after practice so you will train your body to do the same for competitions.
PRESEASON PHASE
Preseason is the time when “champions are made.” At the collegiate level, training from January to July can be
considered preseason. This is when you might make changes in your nutrition plans to gain muscle, lose fat
and prepare your body for the upcoming season. Strength training is usually heavier during this phase. During
this phase, it is important to choose nutrient-dense foods and avoid mindless snacking. Gaining Muscle and
Losing Fat During the Preseason
Focus on recovery nutrition within 30 minutes of each strength and conditioning session.
Avoid excess calories from alcohol, sugary juices and processed snacks.
Eat for your activity. On light days, decrease snacks and portions. On heavy training days, choose nutrient
dense snacks (nuts, trail mix, 2 percent milk string cheese, peanut butter and fruit) and include
carbohydrate and protein with each meal.
Quench your thirst! Adults often mistake thirst for hunger, so drink water throughout the day.
Include lean protein with each meal and snack: chicken, turkey, pork or beef tenderloin, fish, canned tuna,
edamame, deli meats, hummus, peanut butter, nuts and seeds.
Choose complex carbohydrate more often: sweet potatoes, brown rice, whole wheat breads, whole wheat
pasta, and quinoa.
Choose a variety of fruits and vegetables.
Choose healthy fats such as olive oil, flaxseed, avocados, seeds, nuts and nut butters.Sample Daily Meal Plan
Below you will find two sample meal plans that meet the demand of the rigorous training you will be going through. This is a model
and can be adjusted accordingly. These meal plans are for a morning training similar to our summer training times. You
Breakfast Pre-Training Recovery Post Lunch Afternoon Dinner Late Snack
Snack Work-Out Snack
Two Deli meat 8-10 oz. Cliff Bar
scrambled sandwich Chicken Or
eggs on wheat Breast
bread Protein
Cup of
Low-fat Shake
¾ cup Trail mix, Fruit Brown Rice
banana and chocolate
Meal oatmeal Pretzels Trail Mix
sports drink. milk and
Plan with banana
cinnamon, 6-8 oz.
#1 Vegetables
berries and Fruit and
walnuts yogurt Water or
Milk
Greek 20-ounce
yogurt with sports drink.
granola.
Two Powerbar Protein 1 Cup of Yogurt 3 cups Yogurt
Scrambled Shake Soup Spaghetti
Banana Granola Or
eggs 1 Cup
Sports Drink Fruit Bar
Two Slices tomato
1 Cup of
Meal of Wheat sauce with Or
Vegetables
#2 Toast with mushrooms Cottage
Peanut Cheese
Butter 4oz Chicken
2 Slices of Or
Wheat Shake
1 Cup of Milk Bread
cereal with
Whole Milk
Salad
Sports DrinkMen's Soccer Fall 2018 DAY DATE OPPONENT LOCATION TIME Thursday 8/16 CSU, East Bay (Scrimmage) Hayward 8:00am Friday 8/31 Butte College Ohlone 2:00pm Tuesday 9/4 Merrit College Ohlone 4:00pm Friday 9/7 Tuesday 9/11 American River Ohlone 4:00pm Friday 9/14 Shasta Redding 1:00pm Tuesday 9/18 Mendocino Ohlone 4:30pm Friday 9/21 Monterrey Monterrey 12:00pm Tuesday 9/25 Cabrillo* Aptos TBA Friday 9/28 CCSF* San Francisco 4:00pm Tuesday 10/2 Skyline * San Bruno 2:00pm Friday 10/5 DeAnza* Ohlone 4:00pm Tuesday 10/9 Canada* Ohlone 4:00pm Friday 10/12 Monterrey* Ohlone 4:00pm Tuesday 10/16 Friday 10/19 Evergreen Valley * San Jose 6:30pm Tuesday 10/23 Las Positas * Ohlone 4:00pm Friday 10/26 Gavilan* Ohlone (DH) 1:30pm Tuesday 10/30 Hartnell* Salinas 4:00pm Friday 11/2 Chabot* Hayward 4:00pm Tuesday 11/6 West Valley* Ohlone 3:00pm Friday 11/9 Foothill* Ohlone (DH) 3:00pm Saturday 11/17 Regional Round 1 Playoffs @ Higher Seed TBD Tuesday 11/20 Regional Round 2 Playoffs @ Higher Seed TBD Saturday 11/24 Regional Round 3 Playoffs @ Higher Seed TBD Fri & Sun 11/30 CCCAA State Championships TBD
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