Girls soccer · NORTH POINT WOMENS SOCCER 2018 SUMMER INFO


NPHS Girls Soccer Summer Program 2018

 

Hello, my name is Coach Kiante’ Webb.   I am the head coach for North Points Girl Soccer Program and my assistant is Coach Phillip White. We are very excited for another great season with the hopes of taking our hard work and dedication to the State Finals this year.  We will be hosting off-season workouts during the summer here at North Point. #NPNATION

Sessions (14 total sessions)

Dates: June 19,21,26,28

July 3,5,10,12, 17,19, 24,26, 31

August 2

Time: 8am-10am

Location: North Point High School Stadium (grass or turf)

 

**All open soccer sessions are subject to change and will be announced via the North Point athletics webpage.  Please sign up for announcements about cancelations.

 

**Before you are eligible to participate in off-season workouts you must fill out and complete an off-season workout form (located on the North Point Athletic Website).  You will need to fill out the form online and submit it online to be CLEARED.  If you are NOT cleared you will NOT be able to participate in our workouts until you are cleared.  Be aware, same day clearance doesn’t always happen, so turn in your paperwork prior to the day of workouts you plan to attend.  Be cleared for summer workouts before school lets out for the year.

 

**Note- Attending off-season workouts is for your benefit and the teams.  Attendance to these sessions is not a requirement and you will not be guaranteed a spot in our program come tryouts.

 

 

 

 

Below is a quick explanation of the Heart Rate Monitor and Training Group (1, 2 ,3)

information.

 

Helpful hints:

  1. 80% of your heart is the minimum for our technical training, conditioning and sprint

circuit. For example, if your maximum heart rate is 200 than 80% of max heart rate is

  1. If you drop below 160 in any technical training, conditioning or sprint circuit than

you have to pick up your pace.

 

  1. 2. If you are having trouble meeting the times of the runs as indicated in the packet

remember that as long as you are in 85%-100% of your maximum heart rate, you are

making progress. Always finish the run and always stay at the designated heart rate! If

you are running at 90% of your heart rate and you are making a 3 mile run in 20 minutes

when you should be making a 3 mile run in 19 minutes than you need to get yourself up

to 95% of your heart rate for several minutes on the run. Push yourself!

 

  1. We have put you in three fitness groups (Group 1, 2, and 3). Things to remember:

– If you are in Group 2 and you are having trouble making all the times for Group

2 but notice that you are having no trouble hitting the times of Group 3 than stay

in Group 2 and continue to try to achieve the times. If you are in Group 2, and

you are not making for Group 2 or Group 3 than move down to Group 3.

 

– If you are in Group 2 and you are only at 85% or 90% of your heart rate than

push yourself and move up to Group 1. You may not achieve the times but as long

as you are operating at 95% to above, progress is being made.

 

Recommended daily routine

Day 1 (Sunday) Conditioning & Technical work (Figure 8)

Day 2 (Monday) Lift I & Ladder work I & Technical work (Wall work)

Day 3 (Tuesday) OFF/STRETCH DAY & Juggling

Day 4 (Wednesday) Conditioning & Functional Training

Day 5 (Thursday) Lift II & Ladder work II & Technical Work (Coerver speed/work)

Day 6 (Friday) OFF/STRETCH DAY & Juggling

Day 7 (Saturday) Sprints & Functional Training

 

RULES TO LIVE BY:

  1. Regardless of your club team schedule, you have to meet the following

requirements every week:

  • Conditioning – 3 x’s a week.
  • Lifting – 2 x’s a week.
  • Touching a ball – 5-7 x’s a week. Practice can be substituted for ball work.
  • Functional Training – once a week is mandatory
  1. Always take two days off to Stretch, Recover and Juggle. DO NOT take two

consecutive days off.

 

 

 

  1. Here is a recommended daily routine for a player who practices 2x’s a week and

plays one games a week:

 

Day 1 (Sunday) OFF/STRETCH DAY & JUGGLING

Day 2 (Monday) Conditioning & Technical Work (Coerver Work)

Day 3 (Tuesday)* Practice with Club Team & SPRINTS & LIFT

Day 4 (Wednesday) OFF/STRETCH DAY & JUGGLING

Day 5 (Thursday) Practice with Club Team & LIFT

Day 6 (Friday) Conditioning & Technical Work (Figure 8)

Day 7 (Saturday) Game with Club Team

 

This is a very busy schedule and *Day 3 will be difficult when you are practicing

with your club team, running sprints and lifting but it has to be completed. You

always have to take two days off so it is imperative to accomplish club practice,

conditioning 3x’s a week, and lifting 2 x’s a week during the remaining 5 days.

Summer Conditioning

Workout # Group 1HR 80-100% Group 2HR 80-100% Group 3HR 80-100%
Conditioning 1 3 Miles in 18 min 3 Miles in 19 min 3 Miles in 20 min
Conditioning 2 4-800 Meters in 2:5010 min rest

4-800 meters in 2:50

1 min rest b/t each 2:50

4-800 Meters in 3:0010 min rest

4-800 meters in 3:00

1 min rest b/t each 3:00

3 Miles in 19:45 min
Conditioning 3 4-800 Meters in 2:5010 min rest

4-800 Meters in 2:50

1 min rest b/t each 2:50

4-800 Meters in 3:0010 min rest

4-800 Meters in 3:00

1 min rest b/t each 3:00

3 Miles in 19:30min
Conditioning 4 3 Miles in 18 min 3 Miles in 18:45 min 3 Miles in 19:15 min
Conditioning 5 4-800 Meters in 2:4510 min rest

4-800 Meters in 2:45

1 min rest b/t each 2:45

4-800 Meters in 3:0010 min rest

4-800 Meters in 3:00

1 min rest b/t each 3:00

3 Miles in 19:00 min
Conditioning 6 4-800 Meters in 2:4510 min rest

4-800 Meters in 2:45

.45 sec rest b/t each

2:45

4-800 Meters in 3:0010 min rest

4-800 Meters in 3:00

1 min rest b/t each 3:00

4-800 Meters in 3:0510 min rest

4-800 Meters in 3:05

1:15 min rest b/t each

3:05

Conditioning 7 3 Miles in 17:45 min 3 Miles in 18:30 min 4-800 Meters in 3:0510 min rest

4-800 Meters in 3:05

1 min rest b/t each 3:05

Conditioning 8 4-800 Meters in 2:4010 min rest

4-800 Meters in 2:40

1:30 min rest b/t each

2:40

4-800 Meters in 2:5010 min rest

4-800 Meters 2:50

2 min rest b/t each 2:50

4-800 Meters in 3:0010 min rest

4-800 Meters in 3:00

1:15 min rest b/t each

3:00

 

Conditioning 9 4-800 Meters in 2:4010 min rest

4-800 Meters in 2:40

1:15 min rest b/t each

2:40

4-800 Meters in 2:5010 min rest

4-800 Meters in 2:50

1:45 min rest b/t each

2:50

4-800 Meters in 3:0010 min rest

4-800 Meters in 3:00

1 min rest b/t each 3:00

Conditioning 10 4 Miles in 24:00 min 4 Miles in 26:00 min 4 Miles in 27:00 min
Conditioning 11 4-800 Meters in 2:4010 min rest

4-800 meters in 2:40

1 min rest b/t each 2:40

4-800 Meters in 2:5010 min rest

4-800 Meters in 2:50

1:30 min rest b/t each

2:50

4-800 Meters in 2:5510 min rest

4-800 Meters in 2:55

1:30 rest b/t each 2:55

Conditioning 12 4-800 Meters in 2:4010 min rest

4-800 Meters in 2:40

.45 sec rest b/t each

2:40

4-800 Meters in 2:5010 min rest

4-800 Meters in 2:50

1:15 min rest b/t each

2:50

4-800 Meters in 2:5510 min rest

4-800 Meters in 2:55

1:15 min rest b/t each

2:55

Conditioning 13 4 Miles in 24:45 min 4 Miles in 25:45 min 4 Miles in 26:45 min
Conditioning 14 4-800 Meters in 2:4010 min rest

4-800 Meters in 2:40

.30 sec rest b/t each

2:40

4-800 Meters in 2:5010 min rest

4-800 Meters in 2:50

1 min rest b/t each 2:50

4-800 Meters in 2:5510 min rest

4-800 Meters in 2:55

1 min rest b/t each 2:55

 

Conditioning 15 4-800 Meters in 2:3510 min rest

4-800 Meters in 2:35

1:30 min rest b/t each

2:35

4-800 Meters in 2:5010 min rest

4-800 Meters in 2:50

1 min rest b/t each 2:50

4-800 Meters in 2:5010 min rest

4-800 Meters in 2:50

1:30 min rest b/t each

2:50

Conditioning 16 4 Miles in 24:30 min 4 Miles in 25:30 min 4 Miles in 26:30 min
Conditioning 17 4-800 Meters in 2:3510 min rest

4-800 Meters in 2:35

1:15 min rest b/t each

2:35

4-800 Meters in 2:5010 min rest

4-800 Meters in 2:50

.45 sec rest b/t each

2:50

 

4-800 Meters in 2:5010 min rest

4-800 Meters in 2:50

1:15 min rest b/t each

2:50

Conditioning 18 4-800 Meters in 2:3510 min rest

4-800 Meters in 2:35

1 min rest b/t each 2:35

4-800 Meters in 2:4510 min rest

4-800 Meters in 2:45

1 min rest b/t each 2:45

4-800 Meters in 2:5010 min rest

4-800 Meters in 2:50

1 min rest b/t each 2:50

Conditioning 19 4-800 Meters in 2:3510 min rest

4-800 Meters in 2:35

1 min rest b/t each 2:35

4-800 Meters in 2:4510 min rest

4-800 Meters in 2:45

.45 sec rest b/t each

2:45

4-800 Meters in 2:5010 min rest

4-800 Meters in 2:50

1 min rest b/t each 2:50

 

 

 

 

Summer SPRINTS

WORKOUT # Group 1HR 85-100% Group 2HR 85-100% Group 3HR 85-100%
Sprint 1 12-120’s in 17 sec40 sec rest

3-120’s in 17 sec

45 sec rest

12-120’s in 17 sec60 sec rest

3-120’s in 17 sec

75 sec rest

6-120’s in 17 sec60 sec rest

9-120’s in 19 sec

75 sec rest

Sprint 2 15-120’s in 17 sec40 sec rest 12-120’s in 75 sec60 sec rest

3-120’s in 17 sec

75 sec rest

6-120’s in 17 sec60 sec rest

9-120’s in 19 sec

75 sec rest

Sprint 3 12-120’s in 17 sec35 sec rest

3-120’s in 17 sec

40 sec rest

12-120’s in 17 sec55 sec rest

3-120’s in 17 sec

70 sec rest

9-120’s in 17 sec65 sec rest

6-120’s in 19 sec

65 sec rest

Sprint 4 12-120’s in 17 sec35 sec rest

3-120’s in 17 sec

45 sec rest

12-120’s in 17 sec55 sec rest

3-120’s in 17 sec

65 sec rest

9-120’s in 17 sec60 sec rest

6-120’s in 19 sec

60 sec rest

Sprint 5 12-120’s in 17 sec30 sec rest

3-120’s in 17 sec

45 sec rest

12-120’s in 17 sec50 sec rest

3-120’s in 17 sec

60 sec rest

12-120’s in 17 sec65 sec rest

3-120’s in 18 sec

75 sec rest

Sprint 6 15-120’s in 16 sec40 sec rest 12-120’s in 17 sec50 sec rest

3-120’s in 17 sec

55 sec rest

12-120’s in 17 sec60 sec rest

3-120’s in 18 sec

70 sec rest

Sprint 7 12-120’s in 16 sec35 sec rest

3-120’s in 16 sec

45 sec rest

15-120’s in 17 sec50 sec rest 12-120’s in 17 sec55 sec rest

3-120’s in 18 sec

65 sec rest

Sprint 8 12-120’s in 16 sec30 sec rest

3-120’s in 16 sec

45 sec rest

15-120’s in 1745 sec rest

 

12-120’s in 1750 sec rest

3-120’s in 18 sec

60 sec rest

 

Sprint 9 15-120’s in 15 sec45 sec rest 15-120’s in 17 sec40 sec rest 15-120’s in 17 sec65 sec rest
Sprint 10 15-120’s in 15 sec45 sec rest 15-120’s in 17 sec40 sec rest 15-120’s in 17 sec60 sec rest
Sprint 11 15-120’s in 15 sec45 sec rest 15-120’s in 16 sec55 sec rest 15-120’s in 17 sec55 sec rest
Sprint 12 15-120’s in 15 sec40 sec rest 15-120’s in 16 sec50 sec rest 15-120’s in 17 sec50 sec rest
Sprint 13 15-120’s in 15 sec40 sec rest 15-120’s in 16 sec45 sec rest 15-120’s in 17 sec45 sec rest
Sprint 14 15-120’s in 15 sec40 sec rest 15-120’s in 16 sec40 sec rest 15-120’s in 17 sec40 sec rest

 

 

Technical Wall Work

 

 

 

FUNCTIONAL TECHNICAL TRAINING

 

Functional Training is technical/tactical exercises that you rehearse on the actual part of

the field that you will function in the game by position.

For a lot of the below exercises, you will need to set up targets to hit with passes. They

can be trash cans, articles of clothing, whatever.

A bench will be helpful to act as a player passing you the ball if you cannot get a partner.

 

Backs

  1. A) Serve a 40 yard flighted ball to a target down the field. Imagine you are

receiving the ball from an outside/center back, take a look up the field before you

receive the ball, touch the ball to the outside/inside, get your head up to see the

target and serve a 40 yard flighted ball to a target. You may need to set up a

bench to rebound the ball to yourself to start the play. I.E. if you are the left

back and are receiving a ball from the left center back place the bench on the

inside of the field and pass the ball up against the bench and receive the ball

across your body.

Hit 10 balls to the left side of the field than right side. Repeat this cycle 5x’s.

 

  1. B) Try to find yourself in as many 1v1 situations to big/small goals. Find a

partner or shadow train. In the 1v1 situations, force your opponent to be an

East and West dribbler do not allow the attacker to go North and South.

 

  1. C) Clearing bouncing balls- During this exercise bounce the ball in front of you and

drive the ball high and wide. Let the ball bounce different amounts of times but

make sure to concentrate on hitting the middle of the ball. Too many times in 09’

we struggled on clearing bouncing balls. You are not finding a target, you are

clearing the ball for us to regroup, (if you have a partner have the partner

bounce balls to you from wide, diagonal and directly in front of you).

Outside Midfielders

  1. A) Touch the ball into space down the end line from about 35 yards out, take a hard

touch toward the goal (almost where the 18 box meets the goal line), get your

head up to survey the box and get a service into one of the three different targets

set up in the box (near, central, and far).

Hit 10 balls on the left side of the field than right side. Repeat this cycle 5x.

 

  1. B) Try to find yourself in as many 1v1 situations to big/small goals. Find a partner

or shadow train (dribble to beat a cone and finish). In the 1v1 situations, always

be attacking North and South not East and West.

 

Central Midfielders

  1. A) Spray the ball around the pitch/Switch the point of attack! Imagine you are

receiving a ball from a flank, survey the field before you receive the ball, take a

prep touch in direction you want to go with the ball and hit the target on the next

touch. Set-up a central defender target, weak side back and midfielder

target; as well as a forward target to pass the ball. Mix it up! I.E if you are

practicing receiving balls from the right side of the field place the bench on that

side of the field so you receive the ball across your body. If you have a partner,

have him hit different variations of passes at you so you can settle the ball and

play.

Hit 10 consecutive balls. Repeat this cycle 5x’s.

 

  1. B) Penetrating balls! Imagine receiving a ball from a forward or a high outside

midfielder; take a look up the field before you receive the ball, and than play

positive/forward/penetrating pass up field. Work on a penetrating ball that

does not slow down the attackers run. Also be able to receive that ball, take a

few dribbles with pace and slot a ball. If you are an ACM you must be a great

final passer and be dynamic enough to pass on the dribble.

 

  1. C) Properly weighted balls– As a central midfielder you need to learn the difference

in the pace of the ball you play to which position. If you are playing a horizontal

ball to an outside back, it is going to be a different pace then a ball being played

laterally into a target. After passing to a bench, play balls to an OB, OM and a

target position and start to read the speed to which you need to play the ball

at.

Forwards

  1. A) Continuously handle driven balls into your chest, knock them down then touch

them to a target. Have 10 balls driven into you or rebound 10 balls to yourself

from a bench. Make sure the balls are driven into you with pace. This drill

works really well with a partner.

Then, work on turning with the driven ball into space. Touch into a direction, and

beat a cone and end with a finish.

 

Then play balls over your head into space, touch it down and attack the goal.

Beat a cone and end with a finish.

 

Then work on receiving balls back to goal and laying the ball off to the strong

side OB. The style to which we want to play is we want our OB to be the deep

option for the target so work on receiving balls and dropping it 15-20 yards

backwards on a diagonal.

 

  1. B) Any type of one or two touch finishing exercises that you think are game related.

Use your imagination! I.E. Set-up 4 different cones and label them 1,2,3,4.

Standing 25 yards away with your back to the goal, create different

sequences where you might weave in an out of the cones, hop the cones, up

and back through the cones or side shuffle from 1-2-1-4-3. After completing

the sequence turn and prep the ball with one touch and fire at goal on your

second. This allows finishing having fitness and being more game real.

 

  1. C) Try to find yourself in as many 1v1 situations to big/small goals. Find a partner

or shadow train (dribble to beat a cone and finish). During your 1v1 situations

make sure you are doing the work from 35 yards to goal so you can find that half

second to shoot the ball. At this level, if you can create enough space to avoid

the defender, which can make a difference, between your shot getting off or

getting blocked.

 

Technical (Juggling)

Warm-Up: 50 Consecutive touches following the sequence of:

10 right foot juggles, 10 left foot juggles, 10 right thigh juggles, 10 left thigh

juggles, 10 head juggles

 

*ALL sequences start with ball on ground and you can use any move to get it to

your feet!

 

  1. Head to right thigh and back to head continuously (5x)
  2. Head to left thigh and back to head continuously (5x)
  3. Right thigh to right foot, and back to right thigh continuously (5x)
  4. Left thigh to left foot, and back to left thigh continuously (5x)
  5. Right thigh to left foot, and back to left thigh continuously (5x)
  6. Left thigh to right foot, and back to left thigh continuously (5x)
  7. Chest to foot and back to chest continuously (5x)
  8. Chest to left foot and back to chest continuously (5x)
  9. Right foot to left foot then right thigh and back to right foot continuously (5x)
  10. Left foot to right foot then to left thigh and back to left foot continuously (5x)
  11. Head to right foot and back to head continuously (5x)
  12. Head to left foot and back to head continuously (5)

 

JUGGLING/SETTLING SERIES

 

*All series begin with four juggles then a settle and carry in opposite direction then

facing with two three sprint dribbles.

 

  1. Head to right thigh, head to left thigh take away with inside of right foot.
  2. Chest to right foot, chest then left foot, take away with outside of right foot
  3. Right thigh to left thigh, take away with inside of left foot
  4. Right foot to left foot, take away with outside of left foot
  5. Right foot to head, left foot to head, take away with inside of right foot
  6. Right foot to right thigh, left foot to left thigh, take away with outside of left foot

 

 

 

 

 

 

 

 

Continuous Juggling Challenge

NO BREAKS, if you drop the ball recover it immediately and continue.

CHALLENGE YOURSELF!

  1. Juggle 50 times with both feet keeping the ball below your

waist go right into

  1. Juggle 3 low, 1 high with feet (15x), right into
  2. Juggle 3 low, 1 high drop to a knee, get back to feet and

control (10x) right into

  1. Juggle 3 with right foot, 3 with left foot, 3 with head (15x)

right into

  1. Juggle 2 low touches with right foot, 1 high touch and repeat

with left foot (10x)

  1. 80 touches with both feet moving forward and backwards

 

Nutritional Packet

Pre Workout Meal (30-60 minutes):

Fruits, protein, and a high carbohydrate sports drink.

 

The Workout:

WATER, 4 to 8 ounces every 20 minutes

 

Post Workout Meal (30-60 minutes):

One gram of carbs per pound of body weigh (180 lbs=180 grams) and .25 grams of

protein per pound of body weight (180 lbs=45 grams).

2 Cups of Water per pound lost.

 

Two to Three Hour Meal:

Get a healthy, well balanced and hearty meal

Take in fluids

 

Over next 18 hours:

Rest and Relax, take in protein (Entire Day = 4 meals, 2 Snacks)

Stretch

Eight hours of Sleep

 

SAMPLE MEALS SELECTED FOR TIME FRAME

Morning Breakfasts:

Sample 1

Egg White Sandwich on Bagel or English muffin

Turkey bacon or turkey sausage

Non Fat yogurt

Apple

Skim Milk

 

 

Sample 2

2 Waffles, French toast, or Pancakes (No Butter)

Piece of Cantaloupe

Lean Ham

Apple Juice

Sample 3

Scrambled or Poached Egg

Oatmeal

Piece of Wheat Toast

Orange or Grapefruit

Milk

Sample 4

Bran Cereal w/ banana, strawberries, or blueberries

Bagel/ w light cream cheese or jelly (No Butter)

Apple

Orange Juice

 

Pre workout Meals (30-60 minutes prior)

HIGH PROTEIN:

 

Sample 1

Black beans

Cheddar cheese

Brown rice Burrito

Water or Protein Shake

Sample 2

Green and Red peppers

Sweet corn

Peas

Balsamic vinegar in a pita

Water or Protein Shake

Sample 3

Lean Ham Sandwich on Kaiser Roll

Lettuce

Tomato

Mustard

Non Fat Yogurt

Handful of jelly beans

Water or Protein Shake

Sample 4

Tossed Salad with tuna

Wheat crackers

Applesauce

Piece of fruit

Water or Protein Shake

 

Post Workout Meals (30-60 minutes post)

HIGH CARBS:

Sample 1

Potato gnocchi tossed with butter and sage

Handful of trail mix or jelly beans

Green beans

Sports drink, Water, or chocolate milk

Sample 2

Baked chicken with light butter and seasonings

Side of mixed vegetables

Mashed potatoes

Piece of angel food cake

Sports Drink, Water, chocolate milk

Sample 3

Fish (Shrimp, Pollack, Tuna, Salmon, Flounder, or Swordfish)

Green beans

Baked potato (No butter)

Oatmeal raisin cookie

Piece of fruit

Sports drink, Water, or chocolate milk

Sample 4

Turkey Sandwich or Peanut Butter and Jelly Sandwich whole grain bread

Non fat yogurt

Wheat crackers

Fruit

Sports drink, Water, chocolate milk

 

 

 

Two to Three Hours Post Workout

WELL BALANCED:

Sample 1

Meat filled Ravioli with tomato sauce,

Tossed salad (light oil based or French dressing)

Piece of fruit

Water

Sample 2

Grilled chicken with sausage or ham

Broccoli, Green beans, Peas, or Carrots

Brown Rice

Tomato soup

Fruit salad

Water

 

 

 

Sample 3

Broiled Lamb, Lean Pork Chops, Veal, Sirloin or Flank Steak

Whole Wheat Roll

Cauliflower

Corn

Jello

Skim milk

Sample 4

Broiled Fish (Shrimp, Pollack, Flounder, Lobster, Tuna, Salmon, or Swordfish)

Piece Italian bread (No Butter)

Tossed salad

Broccoli

Applesauce

Water

 

Snacks: (2x a day)

Healthy Choice Popcorn

Sunflower seeds

Cherries

Honey and Oat bars

Granola Bars

Fig Newton

Piece of Any Fruit

Light Chocolate Pudding

 

WEIGHT ADVISORY

This program is not intended for you to gain or lose weight. Its purpose is to provide a

well balanced nutritional cycle for a peak performing athlete. It is imperative that you

weigh yourself on a consistent basis (2 x a week) to monitor your needs. If you are

losing weight we strongly suggest that you add another full healthy meal to your daily

intake as well as increase your water intake immediately after workouts. If you are

gaining weight we strongly suggest you increase the intensity of workouts, and seriously

reevaluate your eating and drinking habits.