The Princeton High School soccer coaching staff spends a great deal of time and energy analyzing the strengths and weakness of the returning players.
In order for the soccer program to maintain it’s high standards, ALL players must get physically stronger, quicker and more aggressive on the ball than our opponents. With this goal in mind we have put together a program to help you achieve your individual potential. Your hard work and commitment to this program will be crucial to our overall success.
Each player must believe he can become a better athlete, and a stronger soccer player. Make time to include your fitness program into your summer schedule.
The progressive Conditioning Training Program has been developed to prepare players to reach a minimum of level 13 of the Football Association Multi-Stage Fitness Test (The “Beep” Test) and the two mile run in under 15 minutes.
PHS Soccer Progressive Conditioning Training - Week 1 - 4
MONDAY (Endurance)
WEDENESDAY (Speed)
FRIDAY (Agility/Quickness)
WEEK 1 - Initial Stage
2 Mile Run @ 7:00 min/mile
w/ 2 Minute Rest
3 T-Cone Sprints w/ Ball - 100s rest
Moderate Intensity
3 X- Drill (No Ball) - 100 s rest
4 Figure 8 Drill w/Ball and w/o - 70s rest
WEEK 2
2 Mile Run @ 6:50 min/mile
3 Full Field Sprints
3 Shuttle Run w/ Ball and w/o - 2 min rest
w/ 2 Minute Rest
3 T-Cone Sprints w/ Ball - 100s rest
3 X- Drill (No Ball) - 100 s rest
4 Figure 8 Drill w/Ball and w/o - 70s rest
WEEK 3
2 Mile Run @ 6:45 min/mile
4 Full Field Sprints
4 Shuttle Run w/ Ball and w/o - 2 min rest
w/ 2 Minute Rest
4 T-Cone Sprints w/ Ball - 90s rest
3 X- Drill (No Ball) - 90 s rest
5 Figure 8 Drill w/Ball and w/o - 60s rest
WEEK 4
2 Mile Run @ 6:35 min/mile
4 Full Field Sprints
5 Shuttle Run w/ Ball and w/o - 2 min rest
w/ 2 Minute Rest
4 T-Cone Sprints w/ Ball - 90s rest
3 X- Drill (No Ball) - 90 s rest
5 Figure 8 Drill w/Ball and w/o - 60s rest
PHS Soccer Progressive Conditioning Training - Week 5 - 8
MONDAY (Endurance)
WEDENESDAY(Speed)
FRIDAY (Agility/Quickness)
Week 5 – Improvement Stage
2 Mile Run @ 6:25 min/mile
5 Full Field Sprints
5 Shuttle Run w/ Ball and w/o - 2 min rest
Increased Intensity
w/ 2 Minute Rest
4 T-Cone Sprints w/ Ball - 90s rest
3 X- Drill (No Ball) - 90 s rest
5 Figure 8 Drill w/Ball and w/o - 60s rest
WEEK 6
2 Mile Run @ 6:20 min/mile
8 Full Field Sprints
6 Shuttle Run w/ Ball and w/o - 2 min rest
w/ 2 Minute Rest
5 T-Cone Sprints w/ Ball - 90s rest
5 X- Drill (No Ball) - 90 s rest
5 Figure 8 Drill w/Ball and w/o - 60s rest
WEEK 7
2 Mile Run @ 6:10 min/mile
10 Full Field Sprints
6 Shuttle Run w/ Ball and w/o - 90s rest
w/ 2 Minute Rest
5 T-Cone Sprints w/ Ball - 70s rest
5 X- Drill (No Ball) - 60s rest
5 Figure 8 Drill w/Ball and w/o - 50s rest
WEEK 8 (Maintenance Stage)
2 Mile Run @ 6:00 min/mile
10 Full Field Sprints
7 Shuttle Run w/ Ball and w/o - 2 min rest
w/ 90sec. Rest
5 T-Cone Sprints w/ Ball - 50s rest
7 X- Drill (No Ball) - 60 s rest
5 Figure 8 Drill w/Ball and w/o - 45s rest
Beep Test Audio
The beep test is performed with two cones placed twenty metres apart, used as a shuttle run. The beep test includes 21 levels, starting at a running speed of 8.5 km/h, increasing by 0.5 km/h with each level. Each level lasts 62 seconds, with a person's score recorded as the last point at which they can keep in sync with the bleeps.
Objective: Improve acceleration/de-acceleration and change of direction speed
Place markers 5 yds. apart
Figure 8 Drill
Objective: Acceleration/de-acceleration and changing directions w/ and w/o ball. Goal is to improve your times with reduced rest and Increase workload. Markers 8 yds. apart
http___www.bleeptests.com_bleep-test-downloads-mp3s_bleep-test-shuttle-run.mp3