| Here are some workout suggestions for interested team members. Remember that you should always have a physical before you start any work out program of any kind. The program was developed by Roby Stahl, Director of Coaching at OSYSA, and is based on a 4-6 week workout schedule. Your headstart should be very noticable to coaches! WEEK #1 Sprint Distance # of Sprints at the Distance Seconds of Rest 20 yards 20 20 40 yards 20 30 60 yards 15 45 80 yards 10 60 100 yards 8 70 WEEK #2 20 yards 22 20 40 yards 22 30 60 yards 18 45 80 yards 12 60 100 yards 10 70 WEEK #3 20 yards 24 20 40 yards 24 30 60 yards 18 45 80 yards 12 60 100 yards 10 70 WEEK #4 20 yards 25 20 40 yards 25 30 60 yards 18 45 80 yards 15 60 100 yards 12 70 Running backwords is also a large part of playing soccer, and you should take steps to include this excercise in your workouts. Here is a simple workout for running backwords: WEEK #1 Length of sprint (backwords) Number of repetitions Rest time 20 yards 20 20 WEEK #2 40 20 30 WEEK #3 40 25 45 WEEK #4 40 25 60 WEEK #5 40 30 70 BACK TO HOME |