Coach McCartney's
Summer Conditioning Program

Ball Control

• 1 minute Jog while dribbling ball, changing direction and speed. Do this in a confined space where many changes are necessary.
   
• 1 minute Foot juggling with no spin on the ball.
   
• 1 minute Throw ball up and collect with the foot; then move off quickly. repeat using both feet - laces, inside, and outside of foot.
   
• 1 minute Thigh juggling.
   
• 1 minute Throw ball up and collect with the thigh and settle to feet; then move of quickly. Repeat using both thighs and both feet.
   
• 1 minute Head juggling.
   
• 1 minute Throw ball up, jump and collect with chest, settle ball to your feet and move off quickly. Repeat.
   
• 2 minutes Combined juggling using 12 parts of body: head, both shoulders, chest, both thighs, outside, inside and instep of both feet.
   
• 2 minutes Starting in a sitting position, throw ball up, get up and collect the ball before it hits the ground, settle it to your feet and move off quickly. Repeat using head, chest, both thighs, both feet in that order to collect the ball.
   

Strength and Flexibility

• 60 jumps Two foot jumping forward and backward over ball.
   
• 15 figure 8's Standing position with legs spread and knees straight, roll the ball in a figure 8 pattern with your hands around legs and through the legs.
   
• 60 jumps Two foot jumping side to side over the ball.
   
• 15 roll-arounds Sitting position with legs extended, roll the ball with your hands around the soles of your feet and then back around your back.
   
• 60 jumps - Throw the ball up in the air, jump and catch the ball, and throw it back up in the air before you hit the ground. Remember to "hang" in the air.
   
• 30 sit-ups Touch the ball on the ground over your head and back up and touch your toes.
   
• 60 touch and jumps Start in a standing position with the ball in your hands, touch the ball on the ground and then vigorously extend jumping high with ball over your head.
  30 push ups.
   

Speed and Endurance

1. Set a marker about 25 yards from a starting point:
   1. Sprint dribble to marker (leave ball there)
   2. Sprint backward to starting point
   3. Sprint to ball
   4. Collect ball and sprint dribble back to starting point.
       
2. Rest by walking for 30 seconds.
    
3. Set ball on ground to your left and set a marker out to your right about 10 yards. Move 10 times from side to side, using the slide method of moving without crossing legs.
    
4. Rest by walking 30 seconds.
    
5. From the starting point:
   1. Pass the ball to the 25-yard marker
   2. Sprint to ball
   3. Collect ball and return to starting line
   4. Make 3 passes
       
6. Rest by walking 30 seconds
    
7. Dribble in a figure-8 pattern, using just the inside of both feet for 10 figure 8's, then use the outside of both feet for 10 more. The markers you dribble around should be 10 to 15 yards apart. As you dribble around one marker, accelerate to the other as if you were beating an opponent.
    

Shooting and Heading

For this section of the exercise, a soccer kickwall, the side of a gymnasium, a tennis wall, etc. will be necessary.
 

1. Technique work: Get 5 to 7 yards from the wall and shoot the ball first time at the wall, making sure the foot is pointed, knee is over the ball, center of your foot is striking the center of the ball and that all the power is derived from a quick snapping motion of the lower leg (2 minutes).
    
2. First time shooting with power: Back off 20 yards and first time the ball at the wall. Strike the ball as hard as you can regardless of the bounce, height, speed, etc. that the ball comes at you. Pick a spot on the wall to shoot at each time and keep the ball low. (6 minutes)
    
3. Receiving and shooting: Again at 20 yards, strike the ball with power, and as it comes off the wall, receive it cleanly and quickly fire another shot at the wall. The point of the exercise is to develop a sound collection and quick, hard shot. (6 minutes).
    
4. From 1-2 yards away, first time head juggling against the wall. (1 minute).
    
5. Back off between 5 and 7 yards, throw the ball up against the wall, and as it comes off head with power, getting your entire body into the heading motion. (2 minutes).
    
6. Get within 5 yards of the wall - toss the ball against the wall to force yourself to jump to head the ball back at the wall. Catch the ball after you have headed it each time. Make sure your toss forces you to the peak of your jump. Remember your technique and head with power. (3 minutes).
   
    

     This entire program should take about 45 minutes. It is important that you go through the entire program without pause other than at planned rest intervals.

      Ideally, a short 6-a-side game would be a fine way to finish your training. If you are alone, this will be impossible, and I would suggest working on a weak aspect of your game. This program should be done daily unless you have a game. You might substitute from time to time one of the other fitness workout (120's, cones, etc. [see below - Jim] for the "Speed and Endurance" section. The important thing, though, is that you do plenty of ball work along with your work at fitness. Your goal is to become a better soccer player - not a better runner or an aerobic queen.

Jill McCartney
Marquette University
1993

Submitted to the Soccer-Coach-L E-mail List
Date: Monday, 11 May 1998 21:13:23 -0400
From: "James J. Bjaloncik" jjbjal@GWIS.COM
Subject: Coach McCartney's Summer Conditioning Program

Addendum: The other "Fitness and Endurance" training Coach McCartney referred to was the Cooper Test (2 mile run in 12 minutes or less), 120's (10 - 120 yard sprints on minute intervals, etc.) that I mentioned in the original e-mail.

Best regards,
Jim

Created: 12/20/99
Last Updated: 03/26/07

Since February 24, 1999
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