University of Wisconsin Eau Claire Women’s Soccer

Summer Training Schedule

“Nothing gets through”

Physical, Emotional,

Psychological, Tactical,

Technical.

No one works harder

No one works smarter

"The

“Success is a journey not a destination”

229 McPhee Athletic Center

Eau Claire, WI 54702

Coaching Staff: Sean Yengo (Head) Kimamo Wahome (Asst.) EZ Magallon (Gk)

Sean Yengo (715) 836-4097

Kimamo Wahome (715) 836-4088

Fax # (715) 836-4074

Email: yengosp@uwec.edu

wahomek@uwec.edu

Web site: www.uwec.edu/Athletics/Soc/

2011 Summer Training: “nothing gets through”

Ladies, welcome to the beginning. It is critical that you look through this packet very carefully and follow

the schedule to the best of your ability. One change that we have made for 2011 is to start our training later

in the summer. We hope that this helps us to peak later in the season and that we can have as much energy

Sept 1st as we do on Nov. 5th (WIAC championship game). All of the activities are explained in detail and

we have set up a level of excellence that we hope you can attain when you arrive on campus August 19th.

Our goal is simple always give us your very best every single training session. Our philosophy is also

simple we want you to work harder than you every thought imaginable; we want you to outperform and out

work our opponent every training session, every game. This is how we will play the game, at a pace and tempo that will be very difficult for the opponent to keep up with. In theory this is easy, but in practice this

will certainly test your level of commitment not to mention your mental toughness. Mental toughness will

be a reoccurring theme this entire season, and is another area that we want to improve on. To get stronger

mentally you have push yourself physically and emotionally. The summer training is set up to do just

those? There will be days that will test you, your mind will tell you to quit, but I can guarantee that if push

through this kind of adversity you will begin to realize that you can do whatever you tell you’re mind you

can do. You will be receiving a number of different copies of different parts of a book I am reading. These

readings will help you to discover ways you can reach your personal potential, and you’re Pursuit of

excellence. I will quote one part of the book. “One of our greatest obstacles is ourselves, a belief that we

can reach our goals.” Don’t ever sell yourself short, and if you are determined, and committed to reaching

your personal potential, there are no limits to what you can achieve. The author of the book explains that

focus is what separates the good from the great, focus When you are fully focused to do something, you are willing to make sacrifices to reach your goals; you are willing to make time when there is none.

Our first and most important goal is to bring back the WIAC trophy to UWEC. In order to make this goal a

reality we must first follow the training schedule to the best of our ability. Our mission is also simple when

we do all of the above we begin to learn a great deal about ourselves and what it takes to be successful in

the world we live in. All of these positive attributes that come from commitment include; adversity,

compassion, competitiveness, dependability, loyalty, all can be learned through sport, but only when we get

in the habit of laying everything out on a line for the whole world to judge. I feel this philosophy is my way

of life that I try to instill on my players. I also feel this has been the back bone of our success. We sincerely

care about each and every player on the team, we respect them, we trust them, and when you can combine

trust with talent you step onto the field with an unbelievable amount of confidence. I urge you to work as hard as you can and as smart as you can over the summer. Use your time wisely, and then you too will

begin to realize the great joys of doing things you never thought you could. In closing, look at this program

as a challenge and if you truly do give us your very best, I guarantee you will begin to realize your

unlimited potential.

Go Blugolds; Coach Yengo

…University of Wisconsin – Eau Claire Women’s Soccer

WIAC Champions 2005, 2006, 2007

NCAA Appearances 2005, 2006, 2007, 2008

The UWEC Women’s Soccer Olympics:

The purposes of these challenges are to provide some friendly competition during tryouts,

and allow the coaches to compare players with some very useful and measurable data.

We have used most of these tests for some time and fully understand their validity and

how these results translate to success on the soccer field. The coaches feel that these tests

very closely resemble the game of soccer. We also feel that the more players we have on

our roster that meet these standards and excel in these challenges the greater our chances

are of playing the game at its highest level. Obviously I have a philosophy that puts a

great deal of emphasis on fitness. Over time I have realized that fitness separates the

haves from the have not’s, and the cream almost always rises to the top. In order to meet

these expectations you will have to be committed, and in my opinion commitment is a

critical component to the core values of our program philosophy. The fitness tests are

divided into three different areas; 1) Aerobic fitness, which I will define as the ability to

run at 70-75% of capacity over 12 minutes: test- Coopers Run, 2) Anaerobic fitness –

which I will define as hard sprinting at 80-90% of capacity with short amounts of

recovery time: tests- 120’s, 300 yard shuttle, and cones, 3) Economical training which I

will define as our ability to test more than one component of the game at a time, in this

instance, technical ability (dribbling, and turning) and anaerobic fitness: test figure 8’s.

We are setting up a point system based on your ability to complete these tests at the

required level. Review the rubric and ways to earn bonus points. If you do not meet the

highest standard in some areas, but you test at a high level in the other tests you can make

up for these areas of weakness by earning extra points. In order to earn extra or bonus

points you will have to score or rank in the top 15 on these tests. This is the 5th year we

have used this system, and we love how giving you this packet well in advance you will

be in control of your own destiny. The 40 point barrier is a good level to shoot for; we

feel that the more players we have at this level by the end of preseason, the greater our

chances of being able to play the game at a very high tempo for 90 minutes. Reminder we

are trying to win our fourth conference championship, and I know at least a few teams

who will try to prevent this from happening. Follow the training schedule you will for

sure see and feel yourself get stronger, faster and more fit as the summer progresses.

Remind yourself of the objective, we want to play the game at the highest level and in

order to do so our overall fitness has to be challenged every training session. One of our

philosophies is that no team works harder than ours. We want to create an environment of

over achievers; we want you to work harder than you ever thought possible. Lastly please

try not to be overwhelmed by this, in a sense you control your own destiny, and I can

assure you that if you follow this training schedule you will begin to see a big difference,

and most importantly you will learn a great deal about commitment and work ethic, both

of which will help you succeed in other areas of your life.

Good Luck,

Coach Yengo

Specific fitness tests: Each test you can earn as many as 10 points. See the rubric for Blugold Olypic point

breakdown

For each fitness test we have established a goal for you to attain before you arrive for

preseason. If you can attain this level of fitness before we begin preseason practice you

will have put yourself in the best possible position to make the team.

1. Aerobic Test: Coopers run (record: Liz Kooistra 8.0, 2008). This is an aerobic

fitness test. In 12 minutes you will see how many laps you can run around a 400

meter track, with the track broken down into 8 sections. See diagram for

specifics. The players will be ranked based on the number of laps completed in 12

minutes. Your goal: all field players to be able to run 7 laps in 12 minutes.

2. Anerobic endurance test #1: Cone Challenge: five cones are placed at five-yard

intervals for 25 yards. When the timer starts, the player has to run out to the first

cone and back, out to the second cone and back, out to the third cone and back,

and so on. See the specified time and rest on your training calendar. Your goal:

to do 10 intervals on a minute with no extra rest between runs with each shuttle

completed between 35-40 seconds.

3. Anerobic endurance test #2: 120’s Challenge: mark out a 120-yard stretch.

When the timer starts, the player must sprint as fast as you can for 120 yards

(length of the soccer field) with a jog back recovery. See the specified time and

rest on your training calendar. Your goal: to do 10 intervals on a minute and no

extra rest between runs. Each 120 must be completed between 18-20 seconds.

4. Anerobic endurance test #3: 300 yard shuttle: Mark off a 50 yard area, run

down and back three times. Reminder this is an aerobic and anerobic challenge,

this will mimic the sprint and recovery phase of the real game. Your goal:

Complete 5 shuttles under 60 seconds with 90 seconds recovery between each

shuttle

5. Economical training: Figure 8’s: Do sets of 10 under 1:20sec. with equal

recovery

-2 cones 10 yds apart

-Long touch for speed between the cones

-close touch for control around the cone

-Draw a figure 8 with the path of the ball

Other tests Rank in the top 15 and you can earn an extra bonus point to your overall Blugold

Olympic total

*=field players only

Technical ability test

6. *Running with the ball (record: Liz Kooistra, 4.17, 2005): the area marked out

is 30 yds. in length, the timer starts the watch when the player makes their first

touch on the ball towards the finish line; the player must touch the ball at least

once every 10 yards, the player is finished when the ball and they cross the finish

line between the cones. The timer will record the time to the nearest 1/10th of a

second.

7. *Turning with the ball (record: Allison Muer 6.29, 2007): two lines are

marked five yards apart by cones (gates). The timer will start the watch on the

player’s first touch on the ball. The player must attempt to do three different

turns in the shortest amount of time.

8. Zigzag Dribbling (record: Nerison, 13.47, 2010) the player must attempt to

dribble the ball in front of the cone and accelerate to the next cone place

diagonally across from the other cone. The timer will start the watch when the

player makes the first touch on the ball. The timer will stop the watch when the

ball is stopped on the finish line.

9. 14 point Juggling: (Reaching all 14 points: Weirick, 2005, Hockett 2009,

Kidd, 2009, Ryan, 2010) Your goal is to hit all 14 points before the ball hits the

ground in the 3 minute time limit. The 14 points include: Top of foot (2), outside

foot (2), heel (2), inside of the foot (2), chest, thighs (2), shoulders (2), and head.

10. *Heading clearance: Objective-many goals are score because a team is not

able to effectively clear the ball out of the zone. Record: (Sandstrom, 2009) Each player will attempt to clear the ball with their head from a service from a

partner 20-25 yards away. They will have 10 chances, and will receive points in

the follow way. 1 point for a header that goes forward but less than 5 yards, 2

points for a clearance between 5-10 yards, 3 points for a clearance between 10-15

yards, 4 points for a clearance 15-20 yards, and 5 points for a clearance over 20

yards Yes this test is largely contingent on the quality of your service, so we

strongly suggest you practice your service and your heading over the summer.

This was a big weakness in our game last year so we hope by putting this in we

will see some improvement in this area

11. *Bent ball challenge: Objective-the ability to bend a ball accurately, this will

take some practice: Record: (Alsheskie, 14, 2010)Each player will get 5 balls

from each side of the goal on the end line just outside the penalty area. Point

break down 1 point if the ball goes in on the ground, 2 points if the ball goes in

the goal in the air, 3 points if the ball goes in and hits the side netting in the air.

Speed and Power tests

12. Zigzag Speed (record: Kristen Vanden Acker 11.75, 2006) the player must run

around the cones that are set up in a diagonal pattern on the command “go” the

timer will start the watch and the player will start their sprint to the first cone.

The timer will stop the watch when the player crosses the finish line (two cones).

All times are recorded to the nearest 1/10th of a sec.

13. Strength testing: 1 rep max on the bench and squat (Bench press record,

Alania Oakland 135 2009, Squat record, Shannon Conlin, Christine

Schounard 225, 2006, 2007). Players will be ranked according to their results.

14. 40-yard dash (record: Liz Kooistra 4.97, 2008) We will give each player two

opportunities to be timed in the 40-yard dash. Players will be ranked against each

other. All times are recorded to the nearest 1/10th

of a sec.

15. Three cone drill (record: Rachel Nerison 7.66, 2010): Description / procedure:

Three marker cones are placed to form an "L." with cones at the corner and at

each end, 5 yards apart (see diagram). 1. On the command 'Go', run to Cone 2,

bend down and touch a line with right hand. Then turn and run back to Cone 1,

bend down and touch that line with right hand. Then run back to Cone 2 and

around the outside of it, weave inside Cone 3, then around the outside of Cones 3

and 2 before finishing at Cone 1. The player must run forward while altering their

running direction, as opposed to strictly stopping and starting in opposite

directions. See video. http://www.topendsports.com/testing/video/3-cone-

drill.htm

16. Standing Long jump (record: Stoeger 7.08, 2009) This will test the muscular

power in your legs. Stand with feet straddled in front of a tape measure. From a

standing position try to see how far you can jump. Measure from the heels. You

will get three tries

GK only challenges

In order to receive an extra bonus point you will need to be the top GK in that

particular area

17. Punting for distance and accuracy: From inside the penalty area each goal keeper

will punt 10 soccer balls, and we will take the total average distance of the top 5

kicks. The only other requirement is that the ball must be in bounds

18. Punching a service: each goal keeper will receive 10 crosses from each side of the

field and will receive one point for every successful cross they punch out of the

designated area. The GK can pick a player they want to cross With the punching

test, I plan to mark four target areas representing "safe" places to punch (two areas

on each side of the goal, each about 15 yards from goal, each about 5 yards wide).

Also, anything put safely over the end line will count. So a successful punch will

be any keeper deflection of the ball (fist, palms, fingertips, whatever) to any of the

four target areas or over the end line. Here I think the keeper should stay in goal

for all 10 crosses from their server (hopefully this will help server deliver

consistent good ball and make it easier for me to record scores), then next server

delivers ten, and so on. Then all servers go to opposite side

19. Throwing for accuracy: Inside the penalty area each Gk will get 5 throws to each

side of the field and will get one point for each successful throw that goes through

the cones. To keep with the season's theme of quick transition/attacking play, I

think the throwing cones should be set so each throw (right and left) simulates

quickly changing field to an open flank player (a 30-35 yard throw to a 5 yard

space). I will play a ball in to the keeper like it is a stray long ball to one side and

the keeper will pick up with hands and throw to target on opposite side. To avoid

any potential shoulder strains or kinks, I think the keepers should rotate in/out

after 1 throw to each side.

The distance and location of the cones will be TBA

20. 2v2 win loss record: During the 2v2 challenge games we will keep track of each

GK’s win loss record

All of these tests will be one way that the coaches will evaluate and rank you

amongst other team members during the preseason. You should practice these as

indicated in the training schedule and keep track of your improvements in your

training logs.

Running with the ball Turning

5yds

5 yds

30 yds

Speed Dribbling

Finish

Finish

10 yds 10 yds

10 yds

10yds

5yds

5 yds

Start start

3 cone drill test

Cone Challenge

5 10 15 20 25

120’s Challenge

120 yds

Start

End

Cone 1

2 3

5yds

5 yds

1. On the command 'Go', run to

Cone 2, bend down and touch a

line with right hand. Then turn

and run back to Cone 1, bend

down and touch that line with

your right hand. Then run back to

Cone 2 and around the outside of

it, weave inside Cone 3, then

around the outside of Cones 3 and 2 before finishing at Cone 1.

300 yd shuttle run (Every other Monday). Mark off a 50 yard area, run down and

back three times. Reminder this is an aerobic and anerobic challenge, this will mimic the

sprint and recovery phase of the real game. Your preseason goal is to complete each

shuttle under 60 seconds (62 sec. for GK’s) with 90 seconds of recovery after each

shuttle.

Figure 8’s. Do sets of 10 under 1:20sec. with equal recovery -2 cones 10 yds apart

-Long touch for speed between the cones

-close touch for control around the cone

-Draw a figure 8 with the path of the ball

UWEC Women’s Soccer Summer Training Block Plan

This block plan will explain what you should do on which days of

the week. You will need to refer to the daily training calendar,

handouts and challenge specifics on how to set up each of these activities. Every day we ask that you finish your training with

static stretching and the continuous 20 abdominal routine (see hand

out for details) please do not underestimate the importance of stretching and strengthening the core. Reminder the schedule is set

up to push you, physically, and mentally, all we ask is that you

give us your very best every time. It is my guess that you will need to budget no more than 1 ½ hours 6 days a week. Figure out the

time that works best for you and stick to your routine. Each of the

challenges and tests have specific goals and levels of excellence, we use many of these during tryouts and as a way to evaluate you.

We also will set up a point system based on your performance in

these areas; this will be your Blugold Olympic points. We have included our best scores in each challenge and a goal for each

fitness test. Train hard and you will be rewarded. Good luck and

enjoy

Sunday:

This day is usually set up as a game day, and general fitness day. If your club schedule is set up differently move other parts of your

training that makes sense for you, keeping in mind of recovery

time and schedules. If you can not participate on a summer travel or club team then you must substitute economical training on this

day.

Monday:

Theme: Aerobic fitness 1.) Endurance challenge Coopers run, and the 300 yard shuttle

2.) Practice the technical challenges Turning and zigzag dribble

Tuesday:

Theme: speed and strength

1.) Quickness training (two different routines alternating)

2.) Sprint training (four different routines alternating) 3.) Practice the following Speed and Power tests: Zigzag speed, 40

yd dash

4.) Weight training or functional strength training routines. Reminder: with Sprint training we want you to fully recover

between sprints, these are not meant to be a strain on your

cardiovascular system. Also, always do your sprint workouts and practice challenges first followed by your strength training

Rep max: test yourself in your 1 rep max in both the squat and

bench as indicated on the schedule. You will be tested on this during preseason

Wednesday:

Theme: technical skills and cardiovascular fitness: economical

training

1.) Figure 8’s: follow the routine progression listed in your handout. If it is too easy you can certainly make it more

Challenging.

2.) Practice the following technical challenges: 14 point juggling, heading clearance

Thursday:

Theme: speed and strength

1.) Speed routines (two routines alternating) 2.) Practice the following Speed and Power challenges: Three cone

drill, standing long jump

3.) Weight training or functional strength training routines. Reminder: do the speed routine first followed by the weight

training

Friday:

Theme: Anerobic Challenge day:

1.) You will alternate between the Cone challenge and the 120 challenge. Follow the progression for both challenges and do

them exactly how they are written.

2.) Practice the following technical challenges: Running with the ball, Bent ball challenge

Saturday:

Theme: Active rest, in other words do something you enjoy; I

suggest something that has nothing to do with soccer, biking,

rollerblade, a hike, swimming, ECT. Your body will need this time away from the strain your body will be going through.

Aerobic and anaerobic training

Cone Challenge (Fridays alternating with 120’s): Five cones are placed at five-yard intervals for 25 yards. When the timer starts, the player has to run out to the first cone and back, out to the second cone and back, out to the third cone and back, and so on. Your watch will continue to run and you will begin your next interval on the minute. Your goal is to do 10 intervals on a minute with no extra rest between runs with each shuttle completed between 35-40 seconds.

Follow the progression below!

Routine 1: Do a set of 10 with an extra minute rest after #3, #6

Routine 2: Do a set of 10 with an extra minute rest after #6

Routine 3:.Do a set of 10 with no extra rest. (Preseason goal)

120’s Challenge (Fridays alternating with cones): mark out a 120-yard stretch (length

of a soccer field). When the timer starts, the player must sprint as fast as you can for 120

yards. Your watch will continue to run and you will begin your next interval on the

minute. Your goal is to do 10 intervals on a minute with no extra rest between runs, and

with each 120 completed between 18-20 seconds

Follow the progression below!

Routine 1: Do a set of 10 with an extra minute rest after #4, #8

Routine 2:.Do a set of 10 with an extra minute rest after # 6 Routine 3: Do a set of 10 with no extra rest. (Preseason goal)

Coopers run (Monday’s alternating with the 300yd shuttle). This is an aerobic fitness

test. In 12 minutes you will see how many laps you can run around a 400 meter track,

with the track broken down into1/4. The players will be ranked based on the number of

laps completed in 12 minutes. Your goal for Preseason is to be able to run 7 laps in 12

minutes and goalkeepers to run 6 ¾ laps in 12 minutes. The beautiful thing about

aerobic fitness is that it is earned. This is one way to impress the coaches, and will

immediately give us an indication how hard you have been working. If you cannot get

past 6 ¼ laps you will have to repeat the challenge and we will hold you out of tryouts

until you can. The reason is injuries. If you are not fit you will hurt yourself. We want

healthy and fit players. Work hard on this challenge this summer and you will be

rewarded.

300 yd shuttle run (Monday’s alternating with Coopers). Mark off a 50 yard area,

run down and back three times. Reminder this is an aerobic and anerobic challenge, this

will mimic the sprint and recovery phase of the real game. Your preseason goal is to

complete each shuttle under 60 seconds (62 sec. for GK’s) with 90 seconds of recovery

after each shuttle.

Routine 1: Complete 5 shuttles under 63 seconds (GK add an extra 2 seconds) with 90 seconds recovery between each shuttle

Routine 2: Complete 5 shuttles under 62 (GK add an extra 2 seconds) seconds with 90 seconds recovery between each shuttle

Routine 3: Complete 5 shuttles under 60 seconds (GK add an extra 2 seconds)

with 90 second recovery between each shuttle. (This will be your Preseason

goal)

Economical Training (Sunday/Wednesday): Combines 2 or more components into a training session

Focuses on Technical, tactical, psychological(competition, pressure to win),

and fitness. If you don’t have a partner compete against the clock.

(Wednesday)Figure 8’s. Do sets of 10 under 1:20sec. with equal recovery -2 cones 10 yds apart

-Long touch for speed between the cones

-close touch for control around the cone

-Draw a figure 8 with the path of the ball

This game is a competition, the loser does MORE

Routine 1: Do a set of 8 with an extra minute rest after the #3 and #6

Routine 2: Do a set of 10 with an extra minute rest after #4 and #8

Routine 3: Do a set of 10 with an extra minute rest after #5 Routine 4: Do a set of 10 with no extra rest. (Preseason goal)

(Sundays do two or three of the activities listed below)

COMBAT. Done with a partner. They try to push you off the ball. No

dribbling aloud 1. Pull Combat

2. Push Combat

3. Fair Combat

Starts with a face-off, play for one minute intervals. Goal is to end up with the ball

Dribbling: Speed and Possession. Do four sets of each

Set up:

1. Cut/catch – Inside of the foot, Alternating Feet, great timing activity

2. Drag catch (side roll) same set up as above

3. Outside of foot only

1v1: Must be at least 5 feet in front of her. Play to the cone or the bag. Can play

anywhere

Technical Training with Tennis Balls

Purpose: Develop/enhance brain – foot coordination.

Progression

Juggling

2 balls. 1 for each foot. Hit once with right, catch with right hand. Then once

with left, catch with left hand. CP = present a solid surface, kick the ball up in a

perfectly straight line.

Hit 2 in a row with right foot only. Then 2 in a row with left only, etc. CP =

Straight line, if 1st touch not straight then adjust foot to correct it with 2

nd

touch.

1 left, catch. 1 right, catch. 2 left, catch. 2 right, catch. 3 left, catch. 3 right,

etc…. CP = Keep the ball low – no big kicks, position toes up or down to find

correct path.

Free juggle. How many can you get?

Stand across from a partner. Each person tosses ball across, you kick the

ball that was thrown to you back towards your partner and then catch the

ball he/she kicked.

Coordination / Unconscious Competence

Start with a ball in each hand.

Kick with right foot, switch 2nd

ball from left hand to right hand while kicked ball

is in the air. Catch kicked ball with left hand.

Add a clap in between. (while kicked ball is in air, toss 2nd

ball up in air, clap,

catch with right hand and then catch kicked ball with left hand)

Kick, switch 2nd

ball from left hand to right hand by passing the ball underneath

your right leg.

Kick, switch 2nd

ball to other hand by passing it (between hands) around your

back, catch kicked ball.

Throw ball high into air, position foot on ground so that ball will land on

your laces. (let ball hit your foot, don’t kick up at it)

Throw ball high into air, try to pin ball onto ground by putting foot on top of

it just as it hits the ground (like putting a lid on a pot). CP = do not lift foot

way high, just slide it over the top of the ball.

Peripheral Vision Development – Synchronized Kicks

Stand beside a partner. Each person tries to drop their ball at same time, kick

it at same time, and catch at same time.

Do same thing but with kick, clap, catch.

Do the bold items with a soccer ball following the tennis ball progressions

Functional Strength, Quickness, Speed, and Sprint

training routines

Functional Strength Routine (Tues/Thurs)

(Do the strength training after your speed and quickness training)

This routine is for those who do not have access to a

weight room. A strength training routine is also included for

those who will have access to a weight room. Do not do both: 1) 25 Push-ups (in a row): If you can’t do this, work up to it. This

is your goal. *You will be tested on this.

2) 15 Incline Push-ups: Put your feet up on a bench. If you are

unable to do this, work up to it.

3) 25 Prisoner Squats: Hands on your head, go as deep as you can.

Explosive but good technique. Try to do 1 per second.

4) 15 Single Leg Squats: While balancing on one leg, squat down as

far as you can. Balance will be a big factor. This will be a slower motion

than the Prisoner Squats.

5) 10 Lunge Jumps (jump up and split your legs)

6) 10 Sky hops (jump up and bring your knees to your chest)

Repeat the routine (total time 10-12 min.)

Challenges: How many Push ups in 1 min., how many sit ups in 1 min.

General Fitness Routine (Sunday). Do three sets of (see below) of each

exercise -Sit-ups (30) -Jump squats (15)

-Push ups (30) -Side jumps over the ball (30)

-Squat thrusts (30) -Forward and backward (30)

Quickness Training (explosive power) (Tues, alternate between

routine #1 and routine #2):

- Do as indicated on the training calendar. Plyometrics are explosive movements

(no double hops between cones).

- These drills will increase your speed, agility and functional strength.

Routine number #1-Jumper jumps over leg (or an object) to the middle, over

other leg (or an object) back to the middle. See diagram below

-Every time they jump to the middle counts as one

1. Two leg jump (Partner sits in a straddle position, but if you don’t have a partner

simply jump over a small object)

2. Single Leg jump over partner’s leg (Each hop over counts as one)

3. Two leg jump for height (partner is lying down, jump over their hips)

4. Single leg jump for height, same set up as above

Start by doing three sets 20, 25, 30, work you way up to three sets of 40

-Partner lies on her side, PROTECT YOUR HANDS!!

Routine number #2.Set-up: Set up 5 cones or one flight of stairs. 8-10 stairs

equals 1 set (or any object that is about knee height) about 3 feet apart.

1) Double leg jumps: Do 4 sets of double leg jumps

2) Lateral jumps: Same set up as above. Feet together and now you are jumping

over the cones laterally. Do 4 sets (2 in each direction).

3) Single leg jumps:

- lay the 5 cones on the ground so the height is about half way between your

knee and ankle. Same distance between the cones as the double let jumps. Do 3

sets with each leg.

Challenges: how many box (bench) jumps in one min., how many lateral jumps in

one min. Your goal three sets up 40

Speed Routines (Thursday, alternate between #1, and #2)

Routine # 1 Agility Sockers: -Do 20 to get full benefit, full recovery. Helps with

quick change of direction. Can also do with a ball for economical training

-Cones 5 yards apart

Routine #2 Quick Feet routine:

10 sets of each. Feel yourself getting faster Or use speed ladder

10-Cones 1 yd. apart in a line r l r l r

a) Alternate rt/lt 1 foot in between each cone a) . . . . .

r l r l r l

b) touch both feet in between cones (double time) b) . . .

.

c) quick shuffling in and out of cones c) . · . · .

(one in two out)

TRIANGLE WORK Do 5 sets of these

3-Cones in triangle 3 yds. Apart

*work for 35sec., then switch with partner… f b

a) forwards, then backwards. Every time you get to

cone change directions

f

Sprint Training Routine: (Tues, do before your strength

training. See training calendar for which routine)

In order to get faster you have to practice running at full speed. Full Recovery

#1: 40 yards (1 set of 10)

#2: 60 yards (1 set of 10)

#3: 80 yards (1 set of 5)

#4: 100 yards (1 set of 5)

* make sure you are well warmed up before sprinting. Jog into the start and

slowly decelerate past the finish line

WHAT IS NECESSARY

Continuous 20 Abdominal routine: Do these every day.

This is an excellent way to strengthen your abdominal muscles. These are a series of 6 exercises that you do just

like the name suggest “Continuously”, and you do 20 of

each. Start with (1) crunches feet on the ground. Put you feet flat on the ground with your knees bent. Come up until your

shoulder blades come off the ground. (2) Crunches feel in

the air. Same as the first except you bring your feet in the air. (3) & (4) Side crunches. Just drop your knees to one

side while keeping your torso straight. (5) Bicycles. Pretend

you are pedaling a bike while lying on your back, and each time your knee comes forward bring you’re opposite elbow

to the knee. Every two touches count for one bicycle. (6)

Toe kicks. Put your hands underneath your butt, and kick your legs as high as you can. You should come up to your

shoulders, and then back down. Feel the burn! If you feel

energetic, you can increase 5 repetitions every 3-4 weeks.

Goalkeeper Drills

Warm Up: ** Many of the warm-up activities can be incorporated into skill specific workouts**

- Warm up activities should be done to increase heart rate and improve

quickness and agility.

Bounce and React:

- GK sits on ground, legs spread. Bounces ball; rises and catches; then to smother

position. Repeat. Player should catch ball at height of bounce [head level or above]

Prone Bounce and React:

- Like above, but start lying on stomach.

Bounce and React w/punch:

- Like above, but instead of an initial catch, the ball is punched higher with one

hand, then step and jump to catch high ball. Requires a strong initial bounce. Do not do

until previous is mastered.

Collapsed Toss and React:

- GK lies in collapse position. Tosses ball straight up in air. Rises; catches and

returns to collapse position on opposite side. Repeat.

Partner Collapsed Toss and React:

- Like above; two keepers lie in collapse position facing opposite directions. Only

one gk has a ball and is tossed in air to partner. Rise, save, collapse to opposite side,

repeat. May progress to 2 balls.

Star Cone Shuffle:

- Place 6 cones around a center cone to form a star formation. Shuffle forward to

the center cone and back pedal to next cone. Progress to next cone on backpedal.

4 Cone Box Shuffle:

- Place 4 cones in a box formation. Start in bottom left corner, shuffle across,

forward, back diagonally, forward, across and then back diagonally.

10 Yd Progressions:

hop for height, distance. Hop on one leg. Shuffle. Sprint. Bound. Quick step.

8 Cone Forward/Back

8 cones spaced vertically about 3 yards apart. Move forward 2 back one until

finished. Focus on fast feet.

Line jumps.

Two footed hops for quickness. Forward and back, and side-to-side over any line.

Progress to tossing a ball back and forth while hopping. Progress to jumping over ball.

Server Chase:

Server has ball, moves forward and places ball on ground. Then gk gets down

and collects. Server then moves to another area and places ball on ground. Then returns

to the first ball and repeats.

5 Ball High/Low

Shuffle horizontally through a series of 5 balls about 3 yards apart. 3 high balls

are held in air by server(s) and the two remaining balls are on ground. Must shuffle

through and touch balls with two hands. Yell “Keep” on high balls.

Square Shuffle:

8 yd square grid. Keeper starts on one side of square and shuffles to opposite side

to receive a rolled ball and return to server. Then shuffles to opposite side for collapsed

dive. Return ball to server. Then back pedals to back line of grid and sprints forward to

receive a high ball. Return ball to server. Backpedal to back line while a bounced ball is

played low to midsection. Should be done with a progression of intensity, with last time

being at full strength.

Shuffle and Roll:

Two GK’s, Two balls. Stand 5 yds apart and offset by about 5 yds as well. Both

keepers roll ball directly in front of them, and shuffle to scoop the other keepers ball.

Continue going back and forth. Progress to bounces and high balls.

Keeper in the Middle

Self Explanatory. Vary service from rolled balls to high balls to collapsed dives.

3 Ball Volley

GK is served a progression of three volleys from about 15-20yds out. First volley

is into the body. Second Volley is a high ball. Third volley is to the side. Always return

to middle of net before receiving next service.

- Progress to 3 Ball Attack. GK starts on line and attacks forward off the goal line

as each ball is played.

Partner Volleys

Seated and Standing. Can incorporate throws and rolls as well.

Back to Ball

GK stands on line, facing the net. Server is about 12 yds out. When the server

yells “turn” the keeper turns to save the ball that was played upon yelling “turn”

Colored Cones:

- Several cones are placed throughout a 10x10 grid. One color cone should be

evenly dispersed in grid. All GK’s shuffle and touch cones randomly, but every third

cone must be on of the certain color. May not return to the same cone previously

touched. Focus on staying low, arms extended, quick feet.

Triangle Pursuit:

- 3 Cones are placed in an equilateral triangle formation about 5 yds apart. Server

is between a pair of the cones. GK starts at one cone, goes around the second and

receives a rolled ball at third. Ball is returned to server and immediately goes back

around second cone and to the first to receive a return of service. No diving. Focus on

fast feet.

Abdominals: - Abs are important part of keeper training. Should be done daily. Improves strength and

agility as well allowing for more durability in 1v1 saves and diving situations.

Pike Crunches

- Legs extended at 90 from hips. Ball between ankles. Reach and touch ball. May

vary by putting ball in hands and touching laces.

Partner Catches:

- Two GK’s sit facing each other legs extended straight out, with about two feet

between ends of toes. Raise legs to about 10” off ground and spread. GK’s then toss ball

back and forth and moves legs together and apart in process

Leg Kicks:

- Seated; legs extended in air. Kick legs up and down and pass a ball between

legs.

Ball Wraps:

- Seated; legs extended in air. Rotate ball around lower leg.

Crunch to Instep.

- Lying down; legs in crunch position. Sit up with ball in hands and bounce ball

off laces. Catch and repeat.

Side to Side:

- Seated; legs extended in air. Ball in both hands and on ground at one hip. Move

ball from side to side as quickly as possible, touching the ball to ground. Progress to legs

kicks.

Pike Bends:

- Lying down; legs extended straight in pike position. Ball between legs, arms

extended to side. Keeping legs straight move legs to ground in either side. Do not touch

ground.

Partner Pushes:

- Much like above, but partner stands at the shoulders. Lying GK may hold the

ankles of the standing player. Standing partner pushes legs to side and forward. Keep

legs straight and don’t touch ground. Progress to ball between ankles.

Ball drops:

- Lie on back; clenched stomach. Partner stands over player and drops ball onto

clenched abs. May progress to a more intense drop.

Spiders:

- Seated, legs extended in air to form a 45 angle. Ball is held in air above legs.

Ball is then dropped straight down. Legs part and the ball is caught below legs before

touching the ground. Then the process is reversed. Repeat. Always good for a laugh.

Skill Work:

1 v. 1 Skills

- Always stay on feet as long as possible. Wait for opponent’s mistake.

Always get hands in front of face and save with hands not legs.

Tap and React:

Keeper rolls ball to server/coach who is about 5-7 yards away. Coach touches ball

to a side and keeper saves through the ball.

5 Ball Progression:

Line up 5 balls about 2-3ft apart in straight line. GK starts on side in collapsed

dive position with hands on first ball. Server attacks through the line of balls, and GK

must save each one.

Partner saves:

- 2 GK’s 1st GK seated. 2

nd GK standing behind keeper rolls ball forward 7-10

yds. 1st keeper rises and makes breakaway save through the ball. Alternate and repeat.

May progress to a third keeper who attacks the rolled ball.

Service between legs:

3 GK’s, one ball. Two GK’s stand about 10 yds apart, facing each other. 3rd

gk

stand behind one of the keeper. 3rd

gk serves ball between legs. That keeper must save

the ball as the other keeper attacks.

Point Blank Shot:

3 GK’s, five balls. One GK on goal line. One GK about 5 yds in front of net. 3rd

gk on end line about 5 yds from the post. 3rd

gk serves a progression of 5 balls to the gk

in front of the net. Balls should be played rapidly and the service varied from side to

side.

1 v. 1 attack

GK or field player starts with ball about 20-25 yds from net. They attack net

simulating a breakaway situation. GK must come off line, close angle and save.

End Line React:

GK is at near post; coach is at the outside of the 6 and just a step off the endline.

GK rolls ball to coach who has three options. 1) play ball to near post. 2) play low ball to

middle of field 3) play a chip over head to far post.

Final Third:

GK is off line about 4yds. Coach is about 30 yds out. Coach plays a ball between

two cones that are ten yds apart on 18. GK must react as quickly as possible. Vary

service. Progress to where GK is forced to play ball with feet to target player.

Back to Net Attack:

- One GK on line, the other at 18 with back to net. Coach plays ball into 18. The

keeper with back to net attacks ball simulating a striker. The keeper in the net attacks.

Keeper in net may leave the line as soon as the ball is played.

Partner Attack:

- Two balls are placed about 7yds apart. Two GK’s stand between the balls about

10 yds apart. One GK plays the role of the striker. As that keeper breaks towards the

ball [may attack either], the other keeper must get to the ball first and save through the

ball. Do 5 and reverse roles.

Random Attack:

- 10-15 balls are placed randomly throughout the 18. Keepers move from ball to

the next focusing on saving through the ball. Do for 30 second intervals.

Collapsed and Extended Diving Skills

** Proper Warm-up should always be done before starting diving drills. Drills should be

done in progression from easy to most challenging. **

Collapsed Dive Warm Up

One server serves a ball to either side while back pedaling. GK collapse dives to

ball and returns to server. Do for 20 yards. Works for High Balls as well.

Shuffle and Collapse

GK’s start in single file line. Server stands about 5 yds away and offset by about

5-7yds. GK shuffles to server. As gk approaches server plays ball to collapse dive by gk.

Shuffle to cone and collapse.

GK’s start in single file line at post. Server stands about 5 yds away. GK shuffles

to a cone placed 2/3 across net, touches cone and shuffles back. Once gk touches cone,

server serves ball to collapse dive.

Extended dive progressions:

Shuffle three steps to jump over obstacle. Jump off near leg to obstacle. Arm

swing to create momentum. Server tosses ball to be caught as gk is in air. Progress to

jumping over two obstacles [cones]. Then progress to diving Always mindful of form.

Jumping off near leg, arm swing to create momentum. Ball hits ground first to cushion

fall.

Head to post

GK lies in collapsed position facing post. Server stands about 5 yds away from

far post. When server says “go”, gk rises, shuffles and makes an extended dive to save

ball.

Low dives:

- GK starts on post with coach 5yds away. Ball is rolled to far post as keeper

shuffles and tips away.

Behind the line:

- GK starts 1 yd behind line in the net. Server is about 10-15 yds away. As server

approaches ball, the keeper steps ahead of the line. Ball is played to postst. Wider angle

calls for more difficult saves.

Touch and Dive:

- Two cones are placed about 5 yards apart and about 5 yards off the line [equally

spaced between the posts]. GK shuffles out to one cone touches it. As soon as the cone

is touched, server plays a ball low and hard to second cone. Save on feet if possible,

collapse dive if necessary.

High Ball Skills and Crossed Balls

- Yell “Keep” on all high balls. Get to ball at highest point possible. Bring

ball to protected position upon reception.

Touch and Retreat:

GK stands on line. Server stands at six holding a ball. Gk shuffles out to server,

and touches ball. GK then shuffles back to the bar where the server has played the ball.

Tip ball over bar.

Shuffle to cone

Gk starts at post. Server is about 5-7 yds away. Gk shuffles to cone and back.

When gk gets to cone, server serves a ball to the bar.

Punch and Shuffle:

3 GK’s, 2 balls. 2 gks stand with ball at corners of penalty box. Gk starts at line

and approaches one corner. The gk with ball serves a high ball which is punched back.

After punching the ball, the gk shuffles back to opposite post where the 3rd

gk has played

a high ball to bar.

6yd zig-zag:

GK starts at post facing opposite post. Gk shuffles in a zig-zag motion down the

goaline out the the 6yd line and back. Each time the gk get to the goal line the server

plays a ball to the bar which should be tipped over bar. Should be done as quickly as

possible. Focus on good footwork.

Long crosses:

Server serves balls across the face of the net. Keeper to save ball or tip over bar.

Always yelling “keep”.

Juggs Machine:

Use Juggs machine to serve balls high and low from different angles.

Two goals:

- Two goals angled at each other to form triangle with endline. Ball is played

high and deep and keeper is to prevent ball from entering either.

High Ball Obstacle:

- One GK is on line while two other GK’s are standing off the line about 2-3 yds

apart. Coach plays a high ball in the area of the two “field players”. Goalie must get

around obstacles and save ball at highest possible point.

Attacking Crosses:

- Coach is outside 18 on the flank. 3 GK’s or field players are attacking the cross

played by coach. Start by serving balls close to keepers line. Progress to serving ball

farther out. Attacking players start by only scoring on keeper mistakes. Progress to

actively seeking the net.

Diagonal Attack:

- Two GK’s at each post. Two servers at 18 directly in front of keepers. Servers

toss a ball high and keepers attack the server that is diagonal to them. Save at highest

point possible, avoid collision.

High ball and Punch:

- Two servers; 3 GK’s. First server at 6 in front of post and other server at far

corner of 6. 1st keeper starts at post, 2

nd keeper is in the middle of the net, and 3

rd keeper

is just in rotation. Server at post plays a high ball which is caught and returned, server at

corner plays a high ball which is punched back. This drill is meant to be done very

quickly and with high intensity. Servers may progress to different services after several

rotations of playing high balls.

Footwork Focus:

- GK’s on 18; server is 3-5 yds away facing with group of balls. GK stands on 18

and a ball is served over head to right and left. Focus on retreating to make the catch

with proper footwork.

- Progress to having server on the 18 playing balls at zero angle.

- Progress to having balls served by volley.

Footwork Focus [2]:

- Same as above, but this time the GK is on the six. Create a feeling as if the

keeper is out of position and must retreat to save a chipped ball. Service is from the 3-5

yds away from the keeper.

- Progress to having balls chipped in from 20yds out.

Distribution Skills

- For all distribution focus on proper form

Foot Distribution:

- ankle locked, toe down, lead with knee [kicking]

- ankle locked, toe down, deliver ball with opposite hand, follow

through land on punting leg. Make contact at or below

knee level [punting]

Hand distribution:

- get low, follow through, flick wrist to put topspin on ball [roll]

- cup ball, lead with opposite arm, lead leg points to target,

follow through, deliver to foot [overhand throw]

Server outlet:

Server is at 18, serves a ball to gk who is on the goal line. Once the gk receives

the ball, a field player [or gk] breaks down the field from the end line. Gk should hit the

player in stride with a roll or overhand throw

Throwing and Punting competition

2 pairs of gk’s stand about 30 yds apart. Each time the gk’s play a ball back and

forth to each other it counts as 1 pt. first pair to ten wins. Start with throws, progress to

punts. Can also move keepers in to work on rolls as well.

Goalie Wars

Place two nets about 18 yds apart. One gk/net. Gk’s try to throw ball into

opposing net. First one to five wins.

Distribution 2v2

Mark a grid about 10-15 yds wide and 15-20 yds long with goals at either end.

Gk’s play 2v2 to try and roll the ball through the goal. Gk’s may not run with the ball

and can only use distribution techniques to advance the ball [throws, side arm throws and

overhand throws].

Follow the service:

3 GK’s; one ball. 2 GK’s stand about 20 yds from other keeper. One of the

keepers in the pair serves a ball to the third keeper and then follows the service and runs

behind the third keeper who saves the ball and returns.

Short-Short-Long

Like the field player drills. Except roll for the short passes, and Overhand throw

for the long passes.

GK Dodge Ball

2-3 GK minimum, one ball. GK starts with ball. Other goalkeeper tries to run

away. GK with the ball rolls ball to breaking goalkeeper trying to strike them in the leg

with the ball. The attacked GK tries to save the ball played at his/her feet. Continue in

this progression.

- Progress to uncontrolled routine. Play within a confined area 10x15.

GK Bowling

A triangle of three balls is placed on a line. Goalkeepers are 12 yds away. Each

GK gets two rolls to displace the three balls. Play for points. A strike is three points, a

spare is one.

Hit the target

Goalkeepers in a square or circle grid with a large cone in the center. Ball is

played overhead or rolled at center cone in attempt to knock the cone over. Whoever

knocks the cone over earns a point. Play to three. Losers pay consequence.

Other Skill Training Ideas

Fitness/Quickness 1) Jump Ropes 5x75 4 days a week 2) Speed Ladder, do when they do quickness, have them do as many drills in it as they can, 5 days a week 3) 8 cones 5 yards apart, side step in and out (going forwards and backwards) Jump over each cone for height, face one way and go in and out moving forward then backwards do all 2-3 times each, you can add a 15 yard sprint at the end 2-3 times a week 4) sit on goal line and jump up and hit the cross bar 3x10 3-4 days a week Goalkeeping Technique 1) Work on FEET!!! I expect them to take quality touches on the ball 100% of the time they should be able to pass with both feet, and hit long balls with at least favored foot. 2) Work on hands, throw ball against wall or anything and catch 3) set balls on diagonals and collapse dive to the ball

“Success is a journey not a destination”

218 McPhee Athletic Center

Eau Claire, WI 54702

Coaching Staff: Sean Yengo (Head) Kimamo Wahome (Asst.)

Sean Yengo (715) 836-4097

Kimamo Wahome (715) 836-4088

Fax # (715) 836-4074

Email: yengosp@uwec.edu

wahomek@uwec.edu

Web site: www.uwec.edu/Athletics/Soc/

Theme: “Strength and conditioning”

Purpose: We have put together a very detailed summer training schedule,

and it is our hope that you follow it to the best of your ability. A huge part of

our success is our ability to play the game at its highest level and at very

brisk pace. It is our goal to play as fast as humanly possible. In order to do

so we must have the physical condition, and have a bench that is able to step

on the field and continue this style. If we can do that we feel that there are

very few teams that are able to keep up with us for 90 minutes. But it all

starts with the summer training schedule.

What we do at UWEC to make sure this message is pasted on from year

to year: We have established some very challenging benchmarks for you to

be at. These bench marks should be your goal once you arrive for preseason.

If you follow the schedule, you should be able to meet these bench marks,

but the hard work you put in over the summer will be a strong indicator. In

addition to physical fitness we also want you to follow the summer strength

training program. The combination of these two things will position you for

a long and healthy soccer season, and most certainly translate into a

successful season for us as a team. I have taken some recommendations from

your teammates related to our strength training routine. The in season

program does us no good if we don’t follow the off season schedule. It is my

hope that you fully understand the importance of strength training. Besides

the physical component of strength and fitness, I have always felt that the

mental component is something that has set us apart from other teams. When

the game is on the line, we have rehearsed fatigue and pressure training, and

because of that rehearsal we know how to respond to this in a positive way.

…University of Wisconsin – Eau Claire Women’s Soccer

WIAC Champions 2005, 2006, 2007

NCAA Appearances 2005, 2006, 2007, 2008

SUMMER TRAINING

E:\2011\11. 2011 summer training calendar.docx

E:\2011\12. 2011. training Logs.xls

E:\2011\14. 2011 SOC Lift .xls

E:\2011\16. Blugold Olymipics.xls

Sumo Deadlifts (barbell and dumbbell)

Dumbbell Rows Split Squats

Chest Pulldown Side Lunges

Russian Twists Lying Tricep Extension

Incline Bicep Curls Dumbbell Lat Pullovers

Push Press

RDL’s Bulgarian Split Squats

Inverted row (you can also have the feet on a bench or physioball)

lateral step up (you can do these without the twist at the top)

ply push up

RDL’s Bulgarian Split Squats