Be sure to complete Independent Workout #3 this weekend before Monday's game!

INDEPENDENT WORKOUT #3: SEPTEMBER 8, 2012

Only three words should remind you why you have an Independent Workout this weekend:

Cedar Ridge -- Monday.

At home. Don't come in Monday after two days off.  How hard you train this weekend and how much you focus on Sunday will both have great impacts on our success against the Red Wolves.  On Monday, we will begin to warm-up promptly at 4:00pm (not 4:15!), so you need to get up to the field as soon as school gets out.  On Saturday or Sunday (but preferably Saturday so that on Sunday, you can rest before the game), all players are expected to complete the following independent workout.  It will take approximately an hour and a half.  You can meet up with other players to complete the workout if that is easier for you OR supplement the workout with a game/scrimmage, etc.  There is usually a group that plays Saturday morning pick-up soccer at Gold Park at 10am.    You are welcome to head out there if you'd prefer to play a game.  Let's get ready for Monday. 
I.  Run: 25 minutes total + warm up/stretch

5 minutes: Run at a steady (conversational) pace.

10 minutes: Stretch

5 minutes: Run at a faster pace (just above steady—you shouldn’t be able to talk without losing your breath)

5 minutes: Easy jog

5 minutes: Run hard

5 minutes: Jog easy, cool down

II. Dribbling & Foot Skills. 

10 minutes: In a small grid, dribble with a ball, touching it as often as possible.  Pull moves that are NOT your standard moves.  Try some new ones.  Use your weak foot.

5 minutes: Dribble in between cones (shirts, etc. work fine).  Use both feet.  Cut with speed and accuracy.

5 minutes: Toe touches & Side Taps.

III.  Body Circuit. (Complete each circuit for 1 minute, rest, then switch to next.  Repeat each set 3x.):

Arms/Core. Push ups, forward plank, right plank, left plank, crunches, buzzer jacks.