Center Of Gravity
Drills
Bent Knee Crunches - Lie flat on your back, put your legs perpendicular to the ground and bend your knees.
With your hands lightly supporting your neck slowly move your head and shoulders up toward the sky. You want to keep your
head facing the sky and not bent into your knees.
Straight Leg Crunches - Set up the exact same way as the bent knee crunches except this time don't bend
your knees. Your feet should be high in the air. Again, lightly support your neck with your hands and raise your head and
shoulders to the sky.
Scoops - Sit on the top of a staircase or somewhere where your feet will dangle just a bit. Rest your hands just behind your
butt and lean back, raising your knees to your chest. From this position slowly move your legs, straightening your knees,
downward and in a scooping type motion. As your feet are fully extended and scooping, pull your knees back to your chest and
repeat the scooping rotation. This takes a little getting used to but is very effective. Older athletes may want to put a
LIGHT 2 -5 pound weight on their feet to increase the difficulty.
Throw Downs - Grab a partner for this
one. Lay down flat on your back. Extend your arms as far above your head as possible and grab onto the ankles of your standing
partner. Raise your legs to a 90 degree angle, perfectly straight in the air. Have your partner, try and throw your legs to
the ground. You need to use your stomach muscles and keep your legs just inches off the ground and then raise them back up
so that your partner can throw them down again. Repeat this 10 - 25 times depending on age and strength.
Notes:
Always make sure that proper technique is being used in every form of sit up activity. You don't want to have any pulled
stomach muscles, tight necks or back problems. There are many more stomach exercises that can be used as I'm sure you know
from watching infomercials. These are just a few favorites.
To make some more exciting you can have a one partner on his/her back while another holds their feet down with their
knees. The partner holding the other down can toss a soccer ball to the athlete doing the sit ups and he/she can head it during
each upward motion. Only use this drill for athletes over 10 years of age though.
Creative Dashes
Get two cones 10 -
15 yards (depending on age of athletes) apart from each other. Separate your team into five different groups and have the
first player in each group form a line perpendicular to the first cone. Each player should be arms width apart. So you should
basically have 5 separate lines, the first player in each ready to do the drill.
The object of this drill is to make the athletes sprint from their present position, the first cone, to the second
cone as quickly as possible. The twist to this drill, and the reason it builds quickness and recovery time is because the
athletes must start in awkward positions.
For example, the first group of five athletes should start on their bellies. When they here you say "GO", they jump
to their feet and sprint the 10-15 yards. As they are running, the next five pop on their bellies and listen for the "GO"
command. After getting through all of the groups, you start over.
Do the same routine, on the bellies, for the next round as they sprint back to the original cone. When they complete
that task, start round three. Make them jump in place pulling their knees to their chest. You yell the command whenever you're
ready and they must stop their jumping and start their full out sprint. Do this twice for everyone.
Next you can have them do high knees in place, while they wait for the command. You can get creative and make them
do anything you want before the sprint, as long as it is active.
Notes:
With younger athletes 8-10 reps is plenty of work. For older athletes ages15 and up, you should try and have them doing
anywhere between 10-20 reps. This type of fitness is very devious because the distance is short and the players enjoy the
creative beginnings thus they don't look at it as fitness. If you have a great practice, but still feel that your athletes
need to get some fitness in, this is the drill for you. It's fun and about as rewarding a fitness drill as fitness drills
come.
Doggies
Starting from the end measure outwardly 5 yards and place a cone. From that point measure another 5 yards (10 yd line)
and place a cone. From that point walk another 5 yards (15 yds.) and place a cone. Continue these actions until you have put
all 5 cones down and the farthest cone is now 25 yards from the end line.
Now line your entire team up along the end line. The cones should be set up from the middle of the goalmouth so that
everyone can see them. On your command the athletes sprint to the first cone, turn and run back to the end line. They then
turn at the end line and sprint for cone #2. They turn at cone #2; head back to the end line and then sprint for cone #3.
They repeat this until they have sprinted to and from each cone, in successive order. Depending upon age and fitness
level of your team, decide how many repetitions should be done. For young athletes 3-5 sets is probably appropriate and for
older athletes, anywhere from 6 - 10 reps (never more than 10).
Notes:
It is very important that your athletes turn at each one. Keep an eye on them and do not allow them to cheat and stop
early of the cones. This form of fitness is very effective and builds strong leg muscles as well as a strong mind. The athletes
should be given approximately 1 minute between each set, and more time if you deem necessary. To increase the difficulty level
for older athletes lengthen the cones to 10 yard variables (cones being placed at the 10,20,30,40 and 50 yd. markers).
Pyramids
Separate your team into two groups. When using the entire soccer field, place the groups at opposite corner flags.
Both groups start the exercise at exactly the same time. Both groups begin to jog along their respective end lines. When the
players complete that line, they sprint the next one (the sideline).
After completing the sideline sprint, the athletes jog the end line. When they conclude the line, they start phase
2. They must now sprint two lines (sideline + end line, and when they finish that they jog one line (sideline). In the third
phase the athletes must consecutively sprint three lines (end line +sideline + end line). When finished with phase 3, the
athletes get a chance to catch their breath and are allowed to jog an entire lap (all 4 lines).
Now repeat the drill from the top, starting at a three line sprint, and then one line jog. Have them work their way
down. Next, would be a two line sprint, one line jog. And finally a one line sprint, one line jog. Remember to have them cool
down with a nice walk/skip/stretch.
Notes:
This conditioning drill should be moderated according to the age of your athletes. The drill mentioned above is for
a High School level player. Collegiate players and professionals should add one more level (4 line sprints). For younger athletes
you may want to modify the drill and only use half of the field.
For real young athletes, (10 or so) you should make a grid 30 yds x 30 yds, with cones and have them run around that.
This drill not only builds one's fitness level but should build team camaraderie. It is very important that the groups stay
together as they sprint. This means the players who are the most fit, should be helping the less fit athletes get through
the drill, pushing them and encouraging them as they run side by side.
The Nightmare
The "Nightmare" drill is very similar to the "doggies" except that the distance is much more intense and the difficulty
level is tripled. For this drill you must line your entire team up on one end line.
At the blow of a whistle your athletes must complete the following run at the highest level of sprint possible. They
must sprint to the edge of the 6 yard box and back, then to the 18 yd box and back, then to midfield and back, then to the
other 18 yd. box and back, then to the other 6 yd. box and back and then all the way to the other end line and back.
This drill is extremely intense and should be used with caution. Athletes around the age of 14 may only need to do
this one time, with no repeats at all. Varsity level athletes should do the entire routine twice with a nice long rest in
between sets. Collegiate and professional athletes may do 3-4 sets of this drill and must try and complete each set under
65 seconds.
Notes:
When running this type of fitness make sure to really cheer you athletes on and encourage them. This is a grueling
run and allows the athlete to pull from deep down inside and really work themselves physically and mentally. Players should
be pushing each other as well in a positive manner. When they complete the run they should be encouraging the others as they
get near the finish line.
This drill can really bring a team together. After completing this run they have the feeling that they can accomplish
anything and that is a great feeling. Be very careful though, and make sure to not over run them. One set is probably enough
for most athletes.
Through Your Legs Fitness
Everyone on your team should find a partner. Once everyone has a partner and a ball between the two of them, they should
create one long line (you can use the end line, midfield line or sideline to help). One player stands along the line with
the ball and the other player jumps out two yards ahead of their partner.
Now the two partners should be face to face approximately 2 yards apart. Your team should now be in two parallel lines
across the field. The partner without the ball should open his/her legs just wide enough for a ball to be passed through.
The other partner, with the ball, should pass the ball through his/her partner’s legs. The open-legged partner should
turn and chase down the passed ball. When they get to it they should use either their inside, outside or soul of the foot
to turn the ball. Once turned they take one dribble and then pass it back to their partner.
They sprint back to their original position and open their legs back up for another pass. They chase that ball down,
turn, pass it back and repeat drill for 30 seconds. Once the 30 seconds is up and the first player has done his/her running,
he/she becomes the passer and the other player begins the fitness part.
Notes:
This drill is a great way to get fitness done as well as increasing the athletes ability to turn the ball properly.
Towards the end of the time period, the athlete also must manage his/her fatigue, and concentrate enough to make proper turns.
Older athletes 14 and up may be able to go as long as 45 seconds or even 1 minute.
As the coach, you can watch your athletes and decide how long they can and should go for. Superior athletes, varsity
level, college and professional may do up to ten reps each of this drill. You can vary the passing and chasing to tossing
the ball over their shoulders and having them chase it down that way. Younger athletes really shouldn't exceed 5 reps each
and would probably benefit from 3 to 4.
Implementing Interval Training
For the first two weeks us a 1/4 mile distance.
Then for the third week use a 1/2 mile distance and for the fourth week use 3/4 mile distance. If this is too hard, work on
each distance for a month at a time. For example, month 1 will be the 1/4 mile distance and month 2 will be the 1/2 mile distance,
and so on.
Perform three to six repetitions at each distance
per interval training session, and complete two to three
sessions per week.
Start by running the designated distance as fast
as you can. Record the time of the run, and divide the time by .8 and .9. The result is the Pace
Time Range
in which you must complete each interval run, so that you train at a pace that is 80 to 90 percent of your top speed for the
distance.
Following the completion of each interval run, rest
for one to one and one-half times your actual run time. For example, if you run a 1/4 mile at top speed in 90 seconds, the
time in which you must compete each 1/4 mile interval training is between 90/0.9 and 90/0.8 or 100-112.5 seconds. If you complete
your first 1/4 mile run in 105 seconds, your rest time should be between 1 x 105 and 1.5 x 105 or 105-157.5 seconds.
The same sequence as the example above should be
used for each of the various distances.
Example for Pace Time Range
Step 1: Run a ¼ mile as fast as you can
Step 2: Record your time (i.e. 90 seconds)
Step 3: Divide your original time by 0.9 (90/0.9
= 100 seconds)
Step 4: Divide your original time by 0.8 (80/0.8
= 112.5 seconds)
Example for Rest Time Range
Step 1: Run a ¼ mile within your Pace
Time Range
Step 2: Record your actual time (i.e. 105 seconds)
Step 3: Multiply your actual time by 1 (105x1 =
105 seconds)
Step 4: Multiply your actual time by 1.5 (105x1.5
= 157.5 seconds)
