Winter 2009 Indoor Training Plans

McGee

1.      Be sure to sign up at the back of room 303… your name, class, position played (if you have played before), what sport you are playing this winter (if you are doing a sport)

2.      Our spring camp opens Monday, March 8, 2010.  (See the schedule on the back of this page!)

a.      You will need to have a physical and your activity fee in the front office with Mrs. King.

b.      You will need a pair of indoor shoes; Outdoor boots; a good pair of shin guards; under armor support shorts; warm training clothes.  (Use soccer.com and look for sale prices to get good deals)

3.      Technical training:

a.      We will be playing indoor on Wednesday evenings at the community center from 4:00-7:00, and Sunday afternoons at the High School gym from 4:00-7:00.

b.      We will play in several indoor tournaments starting in January.  More info to come later.

c.      First touch issues:

                                                    i.     Be sure that you are juggling through the winter.  Target is 500 touches without the ball hitting the floor.

                                                  ii.     Do lots of toss and touch work with head; chest; both thighs; both feet

d.      We will have IFA tactical sessions.  More info to come later.

4.      Tactical training:

a.      Watch as many soccer games as possible and while you watch try to answer these questions:

                                                    i.     What formations are the teams running?  (style of play?)

                                                  ii.     What adjustments were made at half?

                                                 iii.     Why did the game end in a loss, a win or a draw?

5.      Physical training:

a.      Mark at the Worland Health Club has a special offer for soccer players…  $100 for 100 days!  Go in and let him set you up on a program.  Look into taking weight gain powder as well.  Be sure you are doing lots of cardio training!!!

b.      Go to Amazon.com and buy a copy of Rodney Yee’s yoga DVD, “Total Body Workout”.  Get yourself a yoga mat from Mark at the health club and try to do the full yoga set at least three times a week.  This training will help increase flexibility and strength and it will reduce groin injuries in the spring!!! 

c.      Core strength exercises:

                                                    i.     Diamond push-ups: Target is 50 in a row

                                                  ii.     Cobras: Target is 50 in a row

                                                 iii.     Wall sit: Target is 10 minutes without standing up

                                                 iv.     Parachute stretch: Target is a count of 25

                                                   v.     HR stance: Target is 10 minutes non-stop

6.      Mental training:

a.      Compete in a winter sport!  Don’t just sit around and get lazy. 

b.      Make good choices for yourself and your team.  NO PARTYING!!!

c.      Dream about winning a championship next spring and then work hard to make it happen.  Set training goals for yourself and stick with them!

7.      Invite a friend to join us for indoor training and the outdoor season in the spring!