OCTOBER:

Mon. 5th: 5-6:30pm

Wed. 7th: 5-6:30pm

Mon. 12th: 5-6:30pm

Wed. 14th: 5-6:30pm

Mon. 19th: 5-6:30pm

Thur. 22nd: 5:45 to 7:15 (fitness and ball skills)

Mon. 26th: 5-6:30pm

Wed. 28th: 5-6:30pm

Please note that sometimes dates and times may change due to my work schedule so please check often. I will put up Octobers at the end of August.

Thanks,

Jim

Welcome to the team:

Amber Akin

Hannah Belfield

Abbi Bird

Erica Esch

Kennedy Hoffman

Kaitlyn Kuhl

Emily Mason

Clair Rachwal

Maya Rattan

Mia Richard

Sydney Skibell

Holly Somerhalder

Emma Wetzel

With Ball: (Should be done 3 to 4 times a week besides our team practices).

100 passes with a partner (parent) using proper technique of heal down toe to sky to lock ankle. (50 left/50 right alternate each time)

100 shots with proper technique of toe locked down and try landing on shooting foot if you do it right!! (50/50)

50 pull across while dribbling with eyes up as much as possible

50 moves of your choice (remember to change speeds when doing moves)

50 to 100 juggles while walking. Use your hands if you have to in order to maintain your rythm. (EVERYDAY) This gives you confidence in your touch and feel of the ball.

Without Ball: (Each workout will take about 30 to 40 minutes a day max.)

Crunches 20 x 3 daily (feet up, hands across chest and try to pretend to pinch a finger in your belly button).

Big Bike Crunches 20 x 3 daily (hands beside ears but not supporting the head, take right elbow to left knee then left elbow to right knee)

Push ups: 20, rest, 15, rest, 10, rest, 5, rest. daily!

Speed Workouts: (done Monday and Thursdays)

Workout A:

Warm up and stretch

Gassers (Up, Back, Up, Back across width of field (55 yards) x 4 (45 sec rest between each)

Sprints:

60 yard sprint x 6 (25 sec rest between each sprint)

2:00 minute recovery

40 yard sprint x 6 (25 sec rest between each sprint)

2:00 minute recovery

20 yard sprint x 6 (20 sec. rest between each sprint)

2:00 minute recovery

10 yard sprint x 6 (10 sec. rest between each sprint)

Workout B:

Warm up and stretch

Hollow Sprints (10 yard buildup - 40 yard max sprint- 10 yard breakdown) x 10 with 30 sec rest between each

3:00 min. recovery

20-20 (20 yard sprint - touch line - 20 yared sprint back) x 8 (25 sec. rest between each)

2:00 min recovery

25 yard sprints x 10 (20 sec. recovery between each sprint)

Conditioning Workout (done on Tuesday and Friday)

Workout A:

Suicides/Shuttles (at a starting point, sprint 30 yds. sprint back to starting point. sprint 25 yds. and back, sprint 20 and back, 15 and back, 10 and back, 5 and back). x 6 (1:00 rest between each shuttle).

2:00 minute recovery

100 yard pattern (walk/jog/sprint) (Sprint 25, jog 25, sprint 25, walk 25 repeat back) x. 10 (30 sec. rest between each 100 yd pattern)

Workout B:

Interval Run (start ina jog, sprint as fast as you can for as long as you can, then return to a jog. When you feel recoverd from the sprint, repeat and sprint for as long as you can.) Keep repeating the cycle for 10 minutes.

2:00 min. recovery

300 yd. patter (sprint 60-walk 40- sprint 60 - walk 40 sprint 100) x 8 (1:00 rest between each 300 yd pattern)

If you need to get in touch with me, please call me on my cell: 816.719.2675 or email me at jricker@everestkc.net or earicker@smsd.org