Goals & Fitness Standards
Write your goals down and make them measurable. A goal without a number is just a wish. Set them now — before summer really starts.
120s Fitness Test
Sprint the full length of the field and jog back in under 2 minutes, 10 times. Your rest = your run time. All players must pass.
Mile Standard
Varsity: under 7:15
JV: under 8:00
Summer Training Calendar
Each week follows the same rhythm. Mon/Wed = longer endurance runs. Tue/Thu = short, intense sprints and lifting. Fri = combo or pickup. Sat = easy active recovery. Sun = OFF.
⚠️ August = pull-back weeks. Still train, but ease off intensity. Last push before school.
📋 Check Off Your Week
Use this as a quick weekly tracker. Reset each week.
Conditioning Drills
Pick one drill per session. Mon/Wed = longer endurance. Tue/Thu = short, intense. Tap any drill to expand the full instructions.
Repeat this cycle for 20–30 minutes non-stop:
- 1 min — easy jog
- :30 sec — sprint
- :30 sec — walk
Setup: 5 cones in a straight line, 5 yards apart (20 yards total).
- Sprint to cone 2, backpedal to cone 1
- Sprint to cone 3, backpedal to cone 1
- Sprint to cone 4, backpedal to cone 1
- Sprint to cone 5, backpedal to cone 1 = 1 round
8 rounds. :30 rest between. Target: under 40 sec/round.
- Sprint 120 yards in under 20 seconds
- Jog back to start in under 35 seconds = 1 round
- Complete 8–10 rounds
- Take extra 1 min rest after rounds 4 and 7
- Cones 50 yards apart → sprint there and back 3 times (or cones 25 yards apart × 6)
- Target: under 1:10
- Complete 8–10 rounds
One sprint per minute for 16–20 minutes total.
- First 10 rounds: 100 yd sprint in 25 sec, jog back in 35 sec
- Round 11: 24 sec sprint / Round 12: 23 sec / ... down to Round 16: 19 sec sprint
Start at the 18-yard box. Path traces a "W."
- Run to one corner flag → back to 18
- Run to other corner flag → back to 18
- Run to far 18-yard box → back = 1 rep
Target: under 2:45. Rest 4 min. Work up to 5 reps total.
Field split into 6 zones along the outside.
6-Up: Sprint 1, Jog 2–6 → Sprint 1–2, Jog 3–6 → … → Sprint 1–6 → Jog 1–6. Done!
6-Down: Rest, then reverse — from Sprint 1–5 back down to Jog only.
- 3 cones in a line, 5 yards apart
- Start straddling the middle cone
- Sprint 5 yds right → touch cone → sprint 10 yds left → touch cone → sprint 5 yds back to center
- Clean cuts, low center of gravity. Do both directions.
4 cones in a box, 5 yards apart. Mix movement patterns:
- Sprint → Shuffle → Backpedal → Shuffle
- Sprint the whole box, then shuffle the whole box
- Get creative with combinations!
10 rounds, 15–30 sec rest between.
Ball Workouts
Pick one ball workout each session. Mix them up during the week. Complete at least 3 workouts and you're hitting 1,000 touches!
Ball Control + Agility — ~15 min. Just need your ball and some space.
Shooting + Heading — ~20–25 min. Needs a kick wall, gym wall, or fence.
Wall Touch Work — Needs a wall. Goal: 100 in-the-air touches!
Too easy? Increase your distance. Add juggling between segments.
Juggling Progression — Work through each level. Control, not just numbers.
Cone Dribbling + Moves — Shoes, leaves, rocks — whatever you've got.
Through the cones — 2 passes each:
- Right foot only · Left foot only · Inside of feet · Outside of feet · Sole of feet
Dribble turns — 4 cones in a line, 3 series each:
- Pull-back turn — right, then left
- Chop turn — right, then left
- Outside chop — right, then left
- Cruyff turn — right, then left
Passing + Receiving — Wall or partner. 1 min per round × 3 rounds.
- Inside right → receive inside left (& reverse)
- Inside right → receive outside right
- Laces right → receive inside left
- Inside right → receive inside right (same foot)
- 2-touch (each foot) at 5 yards, 10 yards, 20 yards
- 1-touch (each foot) at 5 yards
Want to level up? Set 2 cones 4 yards apart as a "gate." Pass through the gate, receive outside, play back through. Precision over pace.
Strength Training
Lift on Tue/Thu every week. Higher weight means lower reps — push yourself, but use good form every time. Always warm up for 5–10 minutes before you touch a bar.
Do this on Tuesdays. Rest 60–90 seconds between sets. Pick 4–5 exercises each session — you don't have to do all of them every time.
💪 Primary Lifts
- Back Squat3×5–8
- Front Squat3×5–8
- Romanian Deadlift (RDL)3×8–12
- Goblet Squat3×8–10
- Good Mornings3×10
🦵 Accessory Work
- Bulgarian Split Squat3–4×8–12 each
- Lateral Lunges3×8–10 each
- Box Step-Ups3×10 each
- Monster Walks (band)3×10 steps
- Clams / Hydrants (band)3×10–15
⚡ Power & Explosiveness
- Box Jumps3×5 — land soft
- Broad Jumps5×3 — max distance
Power work goes first, before your legs are fatigued. Quality over quantity.
Do this on Thursdays. Rest 60–90 seconds between sets. Pick 4–5 exercises per session and rotate throughout the summer.
💪 Push
- Bench Press3–5×8–10
- Push-Ups3–4×8–10
- Skull Crushers3–4×10–12
- Tricep Extensions3×10–20
- Bench Dips3×10
🔙 Pull
- Pull-Ups (use band if needed)4×max
- Reverse Pull-Ups (negatives)4×5–10
- DB Low Row3–4×10–15
- DB Curls3–4×8–15
- Band Pull Aparts3×10–15
🔄 Shoulders & Stability
- Bus Drivers3–4×:30
- DB Shoulder Press3×10–12
- Lateral Raises3×12–15
Strong shoulders protect you from injuries. Don't skip these.
Add 10–15 minutes of core work at the end of every lifting session. Pick 3–4 exercises and rotate. A strong core = a stronger everything.
🧱 Stability
- Plank3×:30–1 min
- Side Plank3×:30 each side
- Plank Dips3×10
- Dead Bug3×8–10 each
🔥 Dynamic Core
- Burpees3×8–12
- Commandos3×8–10
- Inch Worms3×8
- Mountain Climbers3×:30
📌 Notes
Rest 30–45 sec between core sets. If an exercise feels easy, add reps or time — not more exercises. Consistency beats intensity every time.
Questions about form or programming? Ask your coaches at Skills Sessions on Tuesdays and Thursdays.
Nutrition & Hydration
You're working hard — your body needs the fuel to match. You're growing and training. More calories is okay. Knowledge is power.
⏰ Before Workout
- 2–3 hrs: full balanced meal
- 1–2 hrs: easy carbs + small protein
- 2 hrs before: 16–20 oz water
- 1 hr before: 8–12 oz water or sports drink
- 10–20 min before: 6–8 oz
🔁 During Exercise
- 6–12 oz every 15–20 min
- Alternate water + sports drinks
- Sip often — don't wait until thirsty
- No carbonated drinks during exercise
✅ After Workout
- 16–24 oz as soon as possible
- Within 30 min: snack with carbs + protein + fat
- 2 hrs post: larger meal, high carbs + some protein
🥤 Best Recovery Snacks
- Chocolate milk
- Greek yogurt + fruit
- PB&J sandwich
- String cheese + wheat crackers
- Trail mix (nuts, fruit, cereal)
- Granola bar (7g protein) + Gatorade
- Protein smoothie
Want to know your exact calorie needs? Use a BMR Calculator to find your baseline, then multiply by your activity level for your daily target. Focus on quality protein, carbs, and fats — not just the number.
Recovery
Your body gets stronger during rest — not just during training. Balance hard days with easy ones. When you have a day off, actually take it.
Yoga
Breathe and Flow or Yoga With Adriene on YouTube
Swimming
Low-impact, keeps you active without pounding your legs
Walk / Light Jog
No more than 20 min of effort on recovery days
Foam Rolling
10–15 min YouTube routines made for athletes
Stretching
Stretch before AND after every workout, every time
Sleep
7–8 hours/night. Non-negotiable. This is when you grow.
The work you put in this summer is the reason you'll succeed in the fall. Find a buddy — it's way more fun. We'll see you out there. 🌱