COACH DANS WORKOUT:

Ladies, below is a fitness schedule that will assist in your

preparation for tryouts and the season. You are on your own as
to participation in this plan. I believe that if you push yourself
to the best of your ability, completing this program will put
you at an acceptable level of soccer fitness. Going through the
motions and not exerting yourself to your limits will do nothing
for you. Dan
Character cannot be developed in ease and quiet. Only
through the experience of trial and suffering can success be
achieved. Helen Keller
PRE WARM UP (DO EVERYTIME):
High knee run -1x for 15 yards

Long stride run-1x for 15 yards

Back pedal -1x for 15 yards
Long stride back pedal 1x for 15 yards
Walking high leg kick - 1x for 15 yards
Walking lunge (alternating each leg each step) 1x for 15 yards
Jog/sprint (jog 10 yards, sprint 10 yards) 2x for 20 yards
Lateral slides (both directions) 2x each direction 15 yards (dont cross
feet!)
STRETCH as needed
FEBRUARY 15
Start: 25 push ups 100 sit ups
2x = walk 15 seconds, then jog 45 seconds
then
3x= walk 15 seconds, then stride (3/4 sprint) 45 seconds
then
15x = walk 45 seconds, then sprint 15 seconds
then
2x = walk 15 seconds, then jog 45 seconds
then
3x= walk 15 seconds, then stride (3/4 sprint) 45 seconds
then
10x= walk 40 seconds, then sprint 20 seconds
then
1x= 5 minute jog
Finish: 25 pushups 100 sit ups

FEBRUARY 16
Start: 25 pushups, 100 sit ups, 25 squat jumps
REPEAT FEB 15
Finish: 25 pushups, 100 sit ups, 25 squat jumps
FEBRUARY 17
Start: 25 pushups, 100 sit ups, 25 squat jumps
2x= walk 10 seconds, jog 50 seconds
then
3x=walk 10 seconds, stride 50 seconds
then
5x= walk 30 seconds, sprint 30 seconds
then
5x= walk 40 seconds, sprint 20 seconds
then
3x=walk 30 seconds, jog 30 seconds
then
5x= walk 45 seconds, sprint 15 seconds
then
1x= 5 minute stride
Finish: 25 pushups, 100 sit ups, 25 squat jumps
FEBRUARY 18
Start: 25 pushups, 100 sit ups, 25 squat jumps
REPEAT FEB 15
Finish: 25 pushups, 100 sit ups, 25 squat jumps
FEBRUARY 19
Start: 25 pushups, 100 sit ups, 25 squat jumps

One(1)400meterrun(under1:40)
Recovery1:15
Repeat4x(total5)
Shuttlerun
6yardsandback
18yardsandback
60yardsandback
:44secondseachtime,recoveryinbetweenof1:15
Repeat5x
800meterrun

3x3:30each
recoveryinbetweenof2:30
Finish: 25 pushups, 100 sit ups, 25 squat jumps
FEBRUARY 22
Start: 30 pushups, 150 sit ups, 30 squat jumps
REPEAT FEB 17
Finish: 30 pushups, 150 sit ups, 30 squat jumps
FEBRUARY 23
Start: 30 pushups, 150 sit ups, 30 squat jumps
REPEAT FEB 19
Finish: 30 pushups, 150 sit ups, 30 squat jumps
FEBRUARY 24
Start: 30 pushups, 150 sit ups, 30 squat jumps
REPEAT FEB 19
Finish: 30 pushups, 150 sit ups, 30 squat jumps
FEBRUARY 25
Start :30 pushups, 150 sit ups, 30 squat jumps
REPEAT FEB 19
Finish: 30 pushups, 150 sit ups, 30 squat jumps
FEBRUARY 26
Start: 30 pushups, 150 sit ups, 30 squat jumps

45minutestriderun

Finish: 30 pushups, 150 sit ups, 30 squat jumps

WEEK 3:
FEBRUARY 29
Start: 35 pushups, 175 sit ups, 35 squat jumps
REPEAT FEB 19
Finish: 35 pushups, 175 sit ups, 35 squat jumps
MARCH 1
Start: 35 pushups, 175 sit ups, 35 squat jumps
REPEAT FEB 17
Finish: 35 pushups, 175 sit ups, 35 squat jumps

MARCH 2
Start: 35 pushups, 175 sit ups, 35 squat jumps
REPEAT FEB 17
Finish: 35 pushups, 175 sit ups, 35 squat jumps
MARCH 3
Start: 35 pushups, 175 sit ups, 35 squat jumps
REPEAT FEB 19
Finish: 35 pushups, 175 sit ups, 35 squat jumps
MARCH 4
Start: 35 pushups, 175 sit ups, 35 squat jumps
REPEAT FEB 26
Finish: 35push ups, 175 sit ups, 35 squat jumps
WEEK 4:
MARCH 7-11 REPEAT WEEK 3 SCHEDULE