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U15 Girls Select - At Home Training + Challenge
by posted 03/28/2020

Hello U15 Girls Select Team:
Quick follow on training at home with a 'team challenge' (actually an opportunity :)). Please read on...

- Attahced is the training at home plan again with small corrections; please follow as indicated. All of you should have receibed the accompanying video that illustrates agility/coordination and ball mastery activities; watch the video as needed. 

- Team Challenge (Opportunity) - The first week when we get back to training as a team we will have a timed 2-mile run to measure the performance of every player. If the entire team satisfies the following criteria

- The entire team participates; yes, every single player must be in the run, and ...

- At least 1/4 of the team finishes in 14 minutes or less, and ...

- At least 1/2 of the team finishes in 16 minutes or less, and ...

- All players finish in 18 minutes or less

Then, we will have a team cook-out at Coach Ramon's for the team at a suitable time during the summer. 

I hope all the girls actively put the plan into practice. 

Stay safe and healthy, and let me know if you have any quesiions or issues with the video, etc. 

Coach Ramon

 

Spring At Home Training Plan

All the following activities should be suitable to be done individually or with a partner if somebody within the family can help (perhaps a sibling, parent :)). Do at least twice (three times is better) a week (e.g. Tu/Thu/Sat). The activities should be well known to all of the girls, and minimum or no equipment is needed; see short video at the provided link to help understand and execute the activities. Minimize down time in between activities to keep good intensity throughout. Total time should be ~1hr and 15min for a session

Warm-up: 5-10 min static stretching with the team Yoga sequence; 10-15 min. Dynamic stretching with the KNBV routine, two times each exercise; be creative for those moves that require a partner if you have to do it on your own. Use cones if you have or anything else available to you; if nothing available, ‘visualize’ the cones in your head.

Agility/Coordination: 15-20 min. Use an agility ladder if available; alternatively, draw an ‘agility ladder’ on the driveway with chalk (a la hopscotch). Two/three times each move. Vary the sequence to fill the 15-20 minutes; take rests as needed, but keep high intensity as much as you can. 

High knees forward; high knees lateral to right, to left; ‘Icky’ shuffle forward; ‘icky’ shuffle backwards; lateral in/out to left, to right; in/out forward; in/out backward; lateral scissor hops to left, to right; hopscotch forward; hopscotch backwards; single leg hops left only, right only; slalom jumps; double slalom jumps; lateral scissors with lunges to the left, to the right. 
 
Ball Mastery: 15-20 min. I-soccer like moves. Use cone as opponent or partner with no pressure, or limited pressure only. Start with 50 ball touches with each move, twice each move. Increase to 60, 70, … touches as you get better. Take ~30 sec rest in between sets if no partner; rest alternating with partner if you have one. 
Pull/push with laces; side-to-side with right foot only, left foot only; side-to-side using both feet; size-to-side drag; v-figure drag. 
Dribble and drag turn away from (passive) defender (partner or cone)
Dribble and drag around (semi passive) defender/partner (passive cone if no partner); do lean/take fake, scissors, anything else creative instead of ball drag. 

Explosivity Preparation Exercises: 10-15 min. Long sprints gradually becoming shorter and higher reps to build hamstrings and thighs for explosive action; essential to avoid muscle injuries once we get into real soccer games. Start with longest distance/lowest reps; move to shorter distance/higher reps every week as you make progress.

6 sprints, 60 yards, 60% speed, 60 sec rest in between
7 sprints, 50 yards, 70% speed, 50 sec rest in between
8 sprints, 40 yards, 80% speed, 40 sec rest in between
9 sprints, 30 yards, 90% speed, 30 sec rest in between
10 sprints, 20 yards, 100% speed, 20 sec rest in between
 
In -Between Training: For those days between ‘trainings’, do a 3 mile run starting with ~12 min/mile pace or slower if you need (some will be able to go much faster); however, try to run without stopping to help build aerobic capacity. Keep same distance but increase pace as you progress. Two runs a week would be a great complement to the other activities. 
 
Soccer On TV: Finally, watch soccer games on TV. There are plenty of games being replayed currently from the Women and Men World Cups and other high level competitions; watch some of these as time permits. 
 

 
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U15 Girls Select - Weekly Message
by posted 03/24/2020

Hello U15 Girls Select Team:

I hope this message finds all of you healthy and safe along with your families. Please read on for important info/updates...

- Spring Season Delayed 

As you know everything for the spring has been delayed until at least April 15 according to IYSA and other regulatory organizations. More specifically

 +  Outdoor training will not start next week. However, below is a team training plan for the girls to start using in the interim. The aim is for the girls to stay active and soccer fit with some suitable activities to have a good starting point when we resume regular activities. Please share this with your girls and make sure they start with the activities as soon as possible. 

 + Rockford Tournament has been delayed until June 26-28. We still plan to attend this tournament as of now. Please plan accordingly.

 + Most league games have been scheduled. With the uncertainty of start of activities it is likely that games will change. Stay tuned for updates.
 
One last thought - I have talked with most of the team to establish the following as the motto of our team. If you have a chance, please ask your girl if this makes sense to her and if so, why? This encapsulates the essence of what it takes to be successful in our team; everything else should come as a by-product of this. 
 
“Success is to go learning from failure to failure without losing enthusiasm"
 
Thank you and stay healthy 
Coach Ramon 
 
 
 

Interim Training Plan

All the following activities should be suitable to be done individually or with a partner if somebody within the family can help (perhaps a sibling, parent :)). Do at least twice (three is better) a week (Tu/Thu/Sat). The activities should be well known to all of the girls, and minimum or no is equipment is needed; I will also send a short video to help understand and execute the activities. Minimize down time in between activities to keep good intensity throughout. Total time should be ~1hr and 15min for a session

Warm-up: 5-10 min static stretching with the team Yoga sequence; 10-15 min. Dynamic stretching with the KNBV sequence, two times each exercise; be creative for those moves that require a partner if you have to do it on your own. Use cones if you have or anything else available to you; if nothing available, ‘visualize’ the cones in your head.

Agility/Coordination: 15-20 min. Use an agility ladder if available; alternatively, draw an ‘agility ladder’ on the driveway with chalk (a la hopscotch). Two/three times each move. Vary the sequence to fill the 15-20 minutes; take rests as needed, but keep high intensity as much as you can. 

High knees forward; high knees lateral to right, to left; ‘Icky’ shuffle forward; ‘icky’ shuffle backwards; lateral in/out to left, to right; in/out forward; in/out backward; lateral scissor hops to left, to right; hopscotch forward; hopscotch backwards; single leg hops left only, right only; slalom jumps; double slalom jumps; lateral scissors with lunges to the left, to the right. 
 
Ball Mastery: 15-20 min. I-soccer like moves. Use cone as opponent or partner with no pressure, or limited pressure only. Start with 50 ball touches with each move, twice each move. Increase to 60, 70, … touches as you get better. Take ~30 sec rest in between sets if no partner; rest alternating with partner if you have one. 
Pull/push with laces; side-to-side with right foot only, left foot only; side-to-side using both feet; size-to-side drag; v-figure drag. 
Dribble and drag turn away from (passive) defender (partner or cone)
Dribble and drag around (semi passive) defender/partner (passive cone if no partner); do lean/take fake, scissors, anything else creative instead of ball drag. 

Explosivity Preparation: 10-15 min. Long sprints gradually becoming shorter and higher in number to build hamstrings and thighs for explosive action; essential to avoid muscle injuries once we get into real soccer games. Start with longest distance/lowest number; move to shorter distance/higher number every week as you make progress.

6 sprints, 60 yards, 60% speed, 60 sec rest in between
7 sprints, 50 yards, 70% speed, 50 sec rest in between
8 sprints, 40 yards, 80% speed, 40 sec rest in between
9 sprints, 30 yards, 90% speed, 30 sec rest in between
10 sprints, 20 yards, 100% speed, 200 sec rest in between
 
In -Between Training: For those days between ‘trainings’, do a 3 mile run starting with ~12 min/mile pace or slower if you need (some will be able to go much faster); however, try to run without stopping to help build aerobic capacity. Keep same distance but increase pace as you progress.
 
Soccer On TV: Finally, watch soccer games on TV. There is plenty of games being replayed currently from the Women and Men World Cups and other high level competitions; watch some of these as time permits. 
 

 
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