Legacy Soccer – Conditioning

**Warm-up / Cool down

2 laps with dynamic stretches

- high knees- butt kicks- high skip- Russian walk- over/under- shuffle- lunges-karaoke- touchdown/headers

I. Flags

1. Sprint touch line from one flag to another-jog back

2. Sprint touch line and end line (2 flags) -jog back

3. Sprint touch line, end line, and touch line (3 flags) -jog back

4. Sprint touch line, end line, touch line, and end line (4 flags) -jog back

5. Repeat the process in reverse order (3, 2, 1)

II. Figure 8

1. Sprint diagonal flag to flag-jog back

2. Sprint diagonal flag to flag and end line (2 flags) -jog back

3. Sprint diagonal flag to flag, end line and diagonal (3 flags)-jog back

4. Sprint diagonal flag to flag, end line, diagonal, and end line (4 flags)-jog back

5. Repeat the process in reverse order (3, 2, 1)

III. Shuttle Run

-Full Field sprint, jog back, 6 yard line sprint, jog back

-Far 18 sprint, jog back, 6 yard line sprint, jog back

-Midfield Sprint, jog back, 6 yard line sprint, jog back

-Near 18 sprint, jog back, 6 yard line sprint, jog back

-Midfield Sprint, jog back, 6 yard line sprint, jog back

-Far 18 sprint, jog back, 6 yard line sprint, jog back

-Full Field Sprint, jog back, 6 yard line sprint, jog back

IV. 2 mile run

Time one mile out, return keeping 2^nd mile within one minute

V. 30 minute run

-18 minute run-increase pace as you go

-Stretch

-4 minute run-fast pace

-2 minute jog

-4 minute run- fast pace

-2 minute jog

VI. Speed Progression

-5 minute warm up-around the field

-Start out on one end line divide the field into thirds

-Jog 1/3, run 1/3, sprint 1/3 –jog back (10 times)

-5 minute cool down-run around the field