Westfield Soccer at Home Workout Plan

-Print this out

-Warm up and cool down properly – no one wants to get injured before the season starts

-In addition to running you should be doing strength training on your own (arms, legs, core)

-Use a watch or your phone to keep track of the time

-This can be done on a track or use mapmyrun.com to calculate the distances near your house

-Push yourself!

– Day 1

  • Warm up – jog and stretch
  • Fitness
  • 20 minute run (can be on a track or through your neighborhood)
  • Jog 1 min 20 seconds x10
  • Run 20 seconds x10
  • Sprint 20 seconds x10
  • REPEAT x 10
  • Strength
  • 3 sets of 10 squats
  • 3 sets of 10 lunges
  • Cool down – jog and stretch

– Day 2

  • Warm up – jog and stretch
  • Fitness
  • 25 minute run (can be on a track or through your neighborhood)
  • Jog 1 min 45 seconds
  • Run 30 seconds
  • Sprint 15 seconds
  • REPEAT x 10
  • Strength
  • 3 sets of 15 squats
  • 3 sets of 15 lunges
  • Cool down – jog and stretch

– Day 3

  • Warm up – jog and stretch
  • Fitness
  • 30 minute run (can be on a track or through your neighborhood)
  • Jog 1 min 20 seconds
  • Run 20 seconds
  • Sprint 20 seconds
  • REPEAT x 15
  • Strength
  • 3 sets of 20 squats
  • 3 sets of 20 lunges
  • Cool down – jog and stretch

– Day 4

  • Warm up – jog and stretch
  • Fitness
  • 1 Mile (under 7:30) 2 minute rest
  • ½ Mile (under 3:40) 1 minute rest
  • 400m (under 1:35) 30 second rest
  • 200m (under 37 seconds) start 100m right after
  • 100m (under 16) start 50m right after
  • 50m (under 7.5)
  • Strength
  • 3 sets of 20 squats
  • 3 sets of 20 lunges
  • Cool down – jog and stretch

– Day 5

  • Warm up – jog and stretch
  • Fitness
  • 8 x 100 – 25 second rest in between
  • 8 x 100 – 30 second rest in between
  • 10 x 20 yards – 10 second rest in between
  • 10 x 10 yards – 5 second rest in between
  • Strength
  • 3 sets of 20 squats
  • 3 sets of 20 lunges
  • Cool down – jog and stretch

– Day 6

  • Warm up – jog and stretch
  • Fitness
  • Sprint straights, jog curves (Go around track 6 times)
  • Switch directions and repeat – total of 12 laps or 2 miles
  • Strength
  • 3 sets of 20 squats
  • 3 sets of 20 lunges
  • Cool down – jog and stretch

– Day 7

  • Warm up – jog and stretch
  • Fitness
  • 30 minute run (can be on a track or through your neighborhood)
  • Jog 1 min 20 seconds
  • Run 20 seconds
  • Sprint 20 seconds
  • REPEAT x 15
  • Strength
  • 3 sets of 20 squats
  • 3 sets of 20 lunges
  • Cool down – jog and stretch

– Day 8

  • Warm up – jog and stretch
  • Fitness
  • Timed mile (can be on a track or through your neighborhood)
  • Walk 4 minutes
  • Timed mile
  • Strength
  • 3 sets of 20 squats
  • 3 sets of 20 lunges
  • Cool down – jog and stretch

– Day 9

  • Fitness
  • 20 minute run (can be on a track or through your neighborhood)
  • Jog 1 min 20 seconds
  • Run 20 seconds
  • Sprint 20 seconds
  • REPEAT x 10
  • Strength
  • 4 sets of 20 squats
  • 4 sets of 20 lunges
  • Cool down – jog and stretch

– Day 10

  • Warm up – jog and stretch
  • Fitness
  • 25 minute run (can be on a track or through your neighborhood)
  • Jog 1 min 45 seconds
  • Run 30 seconds
  • Sprint 15 seconds
  • REPEAT x 10
  • Strength
  • 4 sets of 20 squats
  • 4 sets of 20 lunges
  • Cool down – jog and stretch

– Day 11

  • Warm up – jog and stretch
  • Fitness
  • 30 minute run (can be on a track or through your neighborhood)
  • Jog 1 min 20 seconds
  • Run 20 seconds
  • Sprint 20 seconds
  • REPEAT x 15
  • Strength
  • 4 sets of 20 squats
  • 4 sets of 20 lunges
  • Cool down – jog and stretch

– Day 12

  • Warm up – jog and stretch
  • Fitness
  • 1 Mile
  • 4 x 400m
  • 6 x 100m
  • Strength
  • 4 sets of 20 squats
  • 4 sets of 20 lunges
  • Cool down – jog and stretch

– Day 13

  • Warm up – jog and stretch
  • Fitness
  • Timed mile (can be on a track or through your neighborhood)
  • Walk 4 minutes
  • Timed mile
  • Strength
  • 4 sets of 20 squats
  • 4 sets of 20 lunges
  • Cool down – jog and stretch

– Day 14

  • Warm up – jog and stretch
  • Fitness
  • 1 Mile (under 7:30) 2 minute rest
  • ½ Mile (under 3:40) 1 minute rest
  • 400m (under 1:35) 30 second rest
  • 200m (under 37 seconds) start 100m right after
  • 100m (under 16) start 50m right after
  • 50m (under 7.5)
  • Strength
  • 5 sets of 20 squats
  • 5 sets of 20 lunges
  • Cool down – jog and stretch

– Day 15

  • Warm up – jog and stretch
  • Fitness
  • 1.5 mile run OR 6 laps in 12 minutes
  • 2 x 400m
  • 4 x 200m
  • Strength
  • 5 sets of 20 squats
  • 5 sets of 20 lunges
  • Cool down – jog and stretch

– Day 16

  • Warm up – jog and stretch
  • Fitness
  • ½ mile
  • 400m
  • Shuttle run sprint x 2
  • 400m
  • ½ mile
  • Strength
  • 5 sets of 20 squats
  • 5 sets of 20 lunges
  • Cool down – jog and stretch

– Day 17

  • Warm up – jog and stretch
  • Fitness
  • 300 yd sprint (50 and back 3 times) (1:30 rest)
  • REPEAT
  • 300 yd sprint (75 and back twice) (1:45 rest)
  • REPEAT
  • Strength
  • 5 sets of 20 squats
  • 5 sets of 20 lunges
  • Cool down – jog and stretch

– Day 18

  • Warm up – jog and stretch
  • Fitness
  • Timed mile (can be on a track or through your neighborhood)
  • Walk 4 minutes
  • Timed mile
  • Strength
  • 5 sets of 20 squats
  • 5 sets of 20 lunges
  • Cool down – jog and stretch