Monday, May 19-Friday, May 22, 2020

Here are two workouts that can be done on nights off of training this week!

 

1. KC Athletics Plyometric Routine This takes 35-40 min and is broken up into 5 rounds. Repeat each round TWICE! This workout is medium impact and focuses on strength and explosiveness. Click the link below to find this routine.

2. KC Athletics Resistance Band Routine - Knee Stability. A resistance band is needed for this workout. The goal of this workout is a low impact/high intensity workout specifically design to target all of the supporting muscles around the knee. About an hour long!

MONDAY, May 11, 2020-Friday, May 15, 2020:

Pick TWO of the 6 parts of the KC Athletics Technical Training Routine each day off of training this week (one always being warm up!)

1. Aerobic (Warmup)

2. Rolls

3. Turns

4. Moves

5. Wall passing

6. Juggling

BONUS: 12 Surface Challenge

On the days that you don't have Zoom training this week, do the 12 min aerobic warm up and one other section!

FRIDAY, May 8, 2020: Fitness Friday "Square of Death"

It's back! To prepare, set up a square and be sure to adjust the size and number of reps each time to your age/fitness level. If you don't have as large of a space available, you can increase the number of laps around a smaller square.

In one corner of the square, add a small gate where you will always enter and exit the square through!

This drill is a great way to work on fitness as it combines circuit training + running into one - good luck!

 

Thursday, May 7, 2020: KCA Plyometric Routine

This workout was introduced last week and is great to reference at anytime: KC Athletics Plyometric Routine. It takes 35-40 min and is broken up into 5 rounds. Repeat each round TWICE! This workout is medium impact and focuses on strength and explosiveness. Click the link below to find this routine.

Tuesday, May 5, 2020/Wednesday, May 6, 2020: KC Athletics Technical training Routine

This routine is about an hour long and requires about 20 yards of space. The routine is linked below. To help learn the routine, print it out and follow along with this demonstration video once through before beginning yourself!  

Feel free to break apart the 6 phases into shorter workouts...do this routine on a night this week that you don't have Zoom Training!

Monday, May 4, 2020: Analyze a soccer game this week!

Here are the tips on how to analyze a soccer game!

10 YEARS OLD & YOUNGER
Pick a professional (any league) or national team game and answer the following:
1. Who was playing
2. 4-5 things that you liked about the game
3. 1 or 2 things you did not like about the game

11 YEARS OLD & OLDER
Pick at least one game and analyze the play of one player who plays in your position. Below are tips on how to analyze a soccer match!

U.S. Soccer has been replaying USWNT & USMNT games on their Facebook & Youtube Channel. Let us know what you watch!

Friday, May 1, 2020: Fitness Friday: Hill Workout

This is a simple one to follow! Pick an appropriate (and safe to run up) hill. Run as fast as you can up the hill with a recovery run back down. Repeat 10x. Challenge yourself by timing each run up the hill and trying to get faster as you go.