2019 Summer Workouts

We need all players to be working out during the summer.  Keeping in shape during the summer is a lot easier for you then getting into shape in the fall.  These drills, skills and workouts will help you to improve and be ready for the rigors of a college soccer season.  If you are still in high school and are currently playing on a high school or club team please continue to do so and start the Mustang summer workouts as soon as the season ends.

You do have some choices on what you want to do in regards to weight training routine but we still want you to be lifting at least twice a week.  When lifting focus on core strength and leg strength, while still improving the strength in your upper body.

You need to be active at least 5 days a week.  It does not matter what days of the week or the order that you do the exercises.  Every Sunday evening there will be a reminder for you to post your summer workouts.

Day #1 (Mondays) - Street Running and Weights

For Weeks 1-2 (May 27 & June 3)

Jog 1 mile

Weight lift – any weight lifting routing will be helpful.  At the bottom is the weight training routine used by the team in the past.  Rotate between upper body and lower body workouts.

For Weeks 3 – 5 (June 10 & June 24)

Jog 1.5 miles                                                                                                                             

Weight lift – any weight lifting routing will be helpful.  At the bottom is the weight training routine used by the team in the past.  Rotate between upper body and lower body workouts.

For Weeks 6 – 8 (July 1 & July 15)                                                                                   

Jog 2 miles

Weight lift – any weight lifting routing will be helpful.  At the bottom is the weight training routine used by the team in the past.  Rotate between upper body and lower body workouts.

For Weeks 9 – 10 (July 22 & July 29)

Jog 2.5 miles

Weight lift – any weight lifting routing will be helpful.  At the bottom is the weight training routine used by the team in the past.  Rotate between upper body and lower body workouts.

Day #2 (Tuesdays) - Touches/ Quickness

For Weeks 1-2 (May 27 & June 3)

-Make a 4 foot by 4 foot square out of cones or whatever is available to you.  For 10 minutes get as many touches on the ball as possible.  See these video for sample touches -
Link #1
Link #2

Also complete 10 reps of the T-Drill

For Weeks 3 – 5 (June 10 & June 24) -Make a 6 foot by 6 foot square out of cones or whatever is available to you.  For 15 minutes get as many touches on the ball as possible.  See this video for sample touches -
Link #1
Link #2


Also complete 10 reps of the X Drill

  For Weeks 6 – 8 (July 1 & July 15)     

-Make a 8 foot by 8 foot square out of cones or whatever is available to you.  For 20 minutes get as many touches on the ball as possible.  See this video for sample touches -
Link #1
Link #2

Also complete 10 reps of the Defensive slide drill

For Weeks 9 – 10 (July 22 & July 29)
-Make a 10 foot by 10 foot square out of cones or whatever is available to you.  For 25 minutes get as many touches on the ball as possible.  See this video for sample touches -
Link #1
Link #2

 Also complete 3 reps of the T-drill, 3 reps of the X-drill and 3 reps of the Defensive slide drill (all shown above in previous weeks)

Day #3 (Wednesdays) - Scrimmage and Weights

For Weeks 1-2 (May 27 & June 3)
Find a group of friends or a club team and scrimmage at least once a week, even if it is only half field or even if it is only 5 v 5. Playing regularly on a semi-competitive basis will help you when we get to our season.
- Those who live in UT and those who live around Rock Springs there may be WWCC players contacting you to see if you all can get together every once in a while.  Please try to make this happen.

Weight lift – any weight lifting routing will be helpful.  At the bottom is the weight training routine used this last spring.  Rotate between upper body and lower body workouts.

For Weeks 3 – 5 (June 10 & June 24)

Find a group of friends or a club team and scrimmage at least once a week, even if it is only half field or even if it is only 5 v 5. Playing regularly on a semi-competitive basis will help you when we get to our season.
- Those who live in UT and those who live around Rock Springs there may be WWCC players contacting you to see if you all can get together every once in a while.  Please try to make this happen.

Weight lift – any weight lifting routing will be helpful.  At the bottom is the weight training routine used this last spring.  Rotate between upper body and lower body workouts.

For Weeks 6 – 8 (July 1 & July 15)    
   Find a group of friends or a club team and scrimmage at least once a week, even if it is only half field or even if it is only 5 v 5. Playing regularly on a semi-competitive basis will help you when we get to our season.
- Those who live in UT and those who live around Rock Springs there may be WWCC players contacting you to see if you all can get together every once in a while.  Please try to make this happen.

Weight lift – any weight lifting routing will be helpful.  At the bottom is the weight training routine used this last spring.  Rotate between upper body and lower body workouts.

For Weeks 9 – 10 (July 22 & July 29)

Find a group of friends or a club team and scrimmage at least once a week, even if it is only half field or even if it is only 5 v 5. Playing regularly on a semi-competitive basis will help you when we get to our season.
- Those who live in UT and those who live around Rock Springs there may be WWCC players contacting you to see if you all can get together every once in a while.  Please try to make this happen.

Weight lift – any weight lifting routing will be helpful.  At the bottom is the weight training routine used this last spring.  Rotate between upper body and lower body workouts.

 Day #4 (Thursdays) - Touches/Sprints
For Weeks 1-2 (May 27 & June 3)

-Make a 4 foot by 4 foot square out of cones or whatever is available to you.  For 10 minutes get as many touches on the ball as possible.  See this video for sample touches -
Link #1
Link #2
Also complete 10 reps of a 40 yards sprint and 10 reps of a 60 yard shuttle

For Weeks 3 – 5 (June 10 & June 24)

-Make a 6 foot by 6 foot square out of cones or whatever is available to you.  For 15 minutes get as many touches on the ball as possible.  See this video for sample touches -
Link #1
Link #2

Also complete 10 reps of a 60 yard sprint and 10 reps of a 60 yard shuttle

For Weeks 6 – 8 (July 1 & July 15)       
-Make a 8 foot by 8 foot square out of cones or whatever is available to you.  For 20 minutes get as many touches on the ball as possible.  See this video for sample touches -
Link #1
Link #2

Also complete 10 reps of a 80 yard sprint and 10 reps of a 60 yard shuttle

For Weeks 9 – 10 (July 22 & July 29)
-Make a 10 foot by 10 foot square out of cones or whatever is available to you.  For 25 minutes get as many touches on the ball as possible.  See this video for sample touches -

Link #1
Link #2

Also complete 10 reps of an 100 yard sprint and 10 reps of a 60 yard shuttle

 
Day #5 (Fridays) - Street Running and Weights

For Weeks 1-2 (May 27 & June 3)

Jog 1 mile

Weight lift – any weight lifting routing will be helpful.  At the bottom is the weight training routine used by the team in the past.  Rotate between upper body and lower body workouts.

For Weeks 3 – 5 (June 10 & June 24)

Jog 1.5 miles                                                                                                                             

Weight lift – any weight lifting routing will be helpful.  At the bottom is the weight training routine used by the team in the past.  Rotate between upper body and lower body workouts.

For Weeks 6 – 8 (July 1 & July 15)                                                                                   

Jog 2 miles

Weight lift – any weight lifting routing will be helpful.  At the bottom is the weight training routine used by the team in the past.  Rotate between upper body and lower body workouts.

For Weeks 9 – 10 (July 22 & July 29)

Jog 2.5 miles

Weight lift – any weight lifting routing will be helpful.  At the bottom is the weight training routine used by the team in the past.  Rotate between upper body and lower body workouts.

Lower Body Workout

Upper Body Workout