FITNESS OVERVIEW

EASTSIDE FC ONLINE TRAINING 

WARM-UP

 

Every workout should have a thorough warm up period with stretching, a high intensity phase, and then a cool down period which ends with stretching. 

 

Workout Guidance

  • Quality is more important than quantity

  • Give your maximum effort

  • Build up your repetitions over time

  • Do not skip days, though you should not try to run through injuries

  • Mixing in longer runs between 2-5 miles is good for overall conditioning and stamina

 

Warm-up

 

  1. Fifa 11 Warm up

  2. Stretch

  3. Jog – sprint – jog

    1. 5 reps at 80% - Stretch

      1. Slow jog of 15 yards

      2. Change of pace 15 yards

      3. Slow jog 15 yards

    2. 5 reps at 100% - Stretch

 

Cool down

20-yard Length

  • Easy jog

  • Easy Skip

  • Open Gate

  • Close Gate

  • Zig-Zag Shuffle Forward

  • Zig-Zag Shuffle Backward

  • Static Stretching

 

FITNESS WORKOUTS

  1. 120 Workout

    1. Eastside recommendation in red

      1. Build into more repetitions

      2. Decrease the recovery time between runs  

  2. 45 Workout

    1. Eastside recommendation in red

      1. Build into more repetitions

      2. Decrease the recovery time between runs  

  3. 25 Workout

    1. Eastside recommendation in red

      1. Build into more repetitions

      2. Decrease the recovery time between runs  

  4. Timed runs

    1. Timed 1 Mile run

      1. Rest 5 minutes

    2. Timed 2 Lap run

      1. Rest 3 minutes

    3. Timed 1 Lap Run

      1. Walk 1 lap the enter cool down phase

CORE WORKOUTS

Every workout should have a thorough warm up period with stretching.

 

 

Workout Guidance

 

  • Quality is more important than quantity

  • Give your maximum effort

  • Choose 3 exercises per workout

  • Start with 2 sets of 10 of each exercise, build up your repetitions and sets over time

  1. V-ups

  2. Push Up with Rotation

  3. Up-Down Plank

  4. Cross-Fit Sit-up

  5. Modified Push-up

  6. Air Squat

  7. Walking Lunge (Can be done in-place)

  8. Lateral Lunge

  9. Reverse Lunge

  10. Jumping Lunge

  11. Reverse Crunch

  12. Bicycle Crunch

YOGA WORKOUTS

1.       30 minute “Pro Footballers Full Deep Stretch and Yoga Routine”

https://www.youtube.com/watch?v=SlCu4mLtxqY&t=28s

Great video with lots of good soccer-specific tips integrated into the instructions.  Longest video but engaging because of the constant, clear communication and a cat who provides entertainment.  Complete lower body routine for a soccer player.

 

2.       8 minute “Yoga for Soccer Players”

https://www.youtube.com/watch?v=S076efFr470&t=28s

Love that she is on the field and uses a soccer ball.  Standing, hip-specific routine.  Great for Z1 and Z2

 

3.       11 minute “Yoga for Footballers”

https://www.youtube.com/watch?v=KrBn4rvrBlo

This is a good, balanced routine and the instructor ties the moves back to the why or correlation to soccer well to keep the kids understanding how all these crazy moves relate!

 

4.       9 minutes “Yoga with Robert Pires”

https://www.youtube.com/watch?v=Pou-zWBBbVk

The biggest value-add of this video is hearing a top player speak to the benefit of yoga for soccer preparation and recovery.  The moves are fun and different, the fact that there is a good player involved will carry weight with the kids. 

 

5.       15 minutes “Yoga for Soccer Players / Teens Yoga Class

https://www.youtube.com/watch?v=bJoON3H1Fq0

This one is a lot more “yoga-ey” as she uses the yoga terms and follows a more traditional yoga flow.  Think this would be better for Z2 players because of this and she moves and gives instruction pretty quickly.   Also her personality isn’t as engaging as the others, though the routine is very good.  By the time the kids get to week #5 they will be able to follow along and do just fine.

Eastside Weekly Individual Training Schedule

Zone 1 (U9-U12) Training Template

Zone 2 (U13+) Training Template

Click HERE for the "Introduction to Video," by Randy Hanson

new-youtube-logo-RED.png

Press the red YouTube play button to access the fitness exercises.

FITNESS

ZONE 1 FULL SESSION

ZONE 2 FULL SESSION

TRAINING COMPONENTS

new-youtube-logo-black.png
SUBSCRIBE TO THE EASTSIDE FC NEWSLETTER
  • Grey Twitter Icon
  • Grey Instagram Icon
  • Grey Facebook Icon

© 2019-2020 EASTSIDE FC. ALL RIGHTS RESERVED.

EASTSIDE FOOTBALL CLUB

PO BOX 284 PRESTON WA 98050 (425) 441-8180

EMAIL EASTSIDE FC
EASTSIDE FC FACILITIES