Westfield Soccer at Home Workout Plan
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-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