College Soccer Camp
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i have a gruesome soccer camp next week to get me ready for high school soccer.?

i have a very hard and intense soccer camp next week to get me prepared for high school soccer. is there anything i can do before the camp to make me do better? like an exercise or something? or do you have any tips for me while im at the camp on how to improve my running and/or soccer skills? i also end up getting tired easily, any breathing techniques?

Public Comments

1. okay, for breathing, your gonna wanna breath in through your nose and out through your mouth. and try not to breath so hard.

now for running, set a pace for your self. a nice pace that you know you can run the whole time.

soccer skills, juggle the ball with your feet for more ball control. and if you are a player that needs top have a power-full kick? go down to a open field/soccer field and just work with kicking the ball a great distance and also by doing that you'll learn how/ where to strick the ball at the perfect/right angle/spot to get it where it needs to be or around that area

2. This is a pre-season work out from one of the soccer gods John Terry
Session One
1. Five-minute jog to park.
2. Stretch.
3. 5 x three-quarter pace sprints from one touchline to the other and back (30 second recovery between each sprint).
4. 2.5 minute recovery (juggle a ball on the spot to develop your skills).
5. Repeat steps 3 – 4 then jog home.

Session Two
One set of the strength circuit:
10 x normal press ups (hands apart).
10 x double leg squats (feet shoulder width apart, hands behind head).
20 x abdominal crunches (knees bent, both feet on the ground).
10 x single leg squats.
10 x raised crunches (feet raised off the ground and crossed).
10 x close arm press ups (hands placed together).

These circuits kill two birds with one stone. As well as working on your fitness, your heart and lungs, at the same time they strengthen the muscles that you specifically use for football.

Session Three
Imagine the perimeter of a football pitch divided into six sections to run around. From one corner to the half-way line is one section, then on to the next corner flag is another. The goal-line is the next section, and then up to the half-way line is the next and so on until you are back where you began. These six sections provide the framework for this next drill.

1. Five-minute jog to park.
2. Run six laps of the pitch, in the following sequence:
– Sprint one section, jog five.
– Sprint two sections, jog four.
– Sprint three sections, jog three.
– Sprint four sections, jog two.
– Sprint five sections, jog one.
– Sprint all six sections.

Unless you get it spectacularly wrong, you will always be beginning your sprints from the same point on the pitch!

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WEEK TWO

Session One
1. Five minute jog to park.
2. Stretch.
3. 5 x three-quarter pace sprints from one touchline to the other and back (20 second recovery between each sprint).
4. 2 minute recovery.
5. Repeat 3 – 4 then jog home.

Session Two
Two sets of the strength circuit (see below for details):
10 x normal press ups (hands apart).
10 x double leg squats (feet shoulder width apart, hands behind head).
20 x abdominal crunches (knees bent, both feet on the ground).
10 x single leg squats.
10 x raised crunches (feet raised off the ground and crossed).
10 x close arm press ups (hands placed together).

Session Three
1. Five-minute jog to park.
2. Stretch.
3. One lap of full-size football pitch (timed with stopwatch).
4. One lap jog for recovery (kick a ball as you go).
5. Repeat 3 – 4 four more times, on each fast lap attempting to match your first lap time.
6. Jog home.

--------------------------------------…
WEEK THREE

Session One
1. Five minute jog to park.
2. Stretch.
3. 5 x sprints across the pitch and back, with 30 seconds recovery between each sprint.
4. 2.5 minutes rest.
5. 4 x sprints across the pitch and back, with 15 seconds recovery between each sprint.
6. 2.5 minutes rest.
7. 3 x timed sprints across the pitch and back, aiming for 30 seconds or less each time. The recovery time allowed between sprints depends on the time recorded (whatever is left out of the 30 seconds). So, a 24-second sprint earns six seconds recovery, a 30-second (or more) sprint earns no recovery!
8. 2.5 minutes rest.
9. Five minute jog home.

Session Two
Three sets of the super strength circuit:
15 x wide arm press ups (hands wide apart).
15 x double leg squats (feet shoulder width apart, hands behind head).
30 x abdominal crunches (knees bent, both feet on the ground).
20 x single leg squats.
20 x raised crunches (feet raised off the ground and crossed).
20 x normal press ups (hands placed together).

Session Three
Dividing the perimeter of the pitch into six sections as in Week One, Session Three, run laps of a football pitch in the following sequence:
– Sprint one section, jog one section for recovery.
– Sprint two, jog one.
– Sprint three, jog one.
– Sprint four, jog one.
– Sprint five, jog one.
– Sprint six.
– Jog six.

Session Four
Three sets of the strength circuit:
10 x normal press ups (hands apart).
10 x double leg squats (feet shoulder width apart, hands behind head).
20 x abdominal crunches (knees bent, both feet on the ground).
10 x single leg squats.
10 x raised crunches (feet raised off the ground and crossed).
10 x close arm press ups (hands placed together).

Also, kick a ball as much as possible. Dribble through your house, out to get the mail, as you sit on the couch etc
Also don't skip on the running. I played soccer all through high school and tryouts were always used to see who has raw talent and then after the team was chose it was always 2-4 weeks of condition before games start. If you follow this training regime you'll have quite the head start on most of the other girls