Fitness Challenge 1 | soccergrlprobs

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Fitness Challenge 1

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Here is the first of MANY fitness blogs that will be posted by SoccerGrlProbs.  It's true, some of you are going to love fitness, and some of you are going to absolutely hate it...But when it comes down to it, it still has to get done, right?  So for those of you fitness freaks who get sick pleasure out of torturous workouts (that's us!), enjoy the workout below.  For those of you who despise fitness, this workout should take you LESS THAN 30 MINUTES...that's like HALF an episode of the 12 Orange Is The New Black episodes that you just binge watched. You can do it :)

 

One of the best things you can do to ensure your success both on and off the field is to surround yourself with those who will push you or motivate you to be better.  There is nothing like working with someone who is just as driven as you are (so force one of your teammates into doing this with you!)...and there is nothing quite like the feeling of making progress.  Every extra workout, every extra session, every extra 10 minutes of juggling, every extra rep is all a chance to get better.  Get after the "extra", it's right there waiting for you.

 

This drill is an all-out, maximal effort drill, for time!
There will be 5 variations.
Complete each variation 4 times, except the last variation which will only be once.
This drill focuses on: Acceleration and Change of Direction

 

The way this drill works...

At your max speed, sprint up 10 yards, back pedal back 5 yards

Sprint up another 10 yards, back pedal back another 5 yards

Sprint up another 10 yards, back pedal back another 5 yards, etc. etc.

You will continue this pattern until you sprint through the 35 yard line!

You have a 45 second rest to walk back to the start in between reps

 

 

Variation 1: Sprinting up, back pedal back. 4 REPS. (stay low, don't back pedal standing up tall)

Variation 2: Sprinting up, shuffle back facing to the right. 4 REPS. (be sure to drop-step, or open up your hips and pivot your right foot back to make a quick transition to shuffling)

Variation 3: Sprinting up, shuffle back facing to the left. 4 REPS.

Variation 4: Sprinting up, sprinting back. 4 REPS. (your legs will be gassed at this point so FEEL THE BURN)

Variation 5: Bear crawl up, backwards bear crawl back. 1 REP. (don't you dare complain)

 

 

 

Now go grab your teammates/friends/hyper-active dog/whoever and get out on the turf and try this! 

 

 

"When you least expect it, something great will come along. Something better than you had ever planned for.  be patient. Be calm. Stay focused."

 

Author

Shannon Fay

Comments

  • Thania Garcia posted on October 25 2014 at 02:10 AM

    I like this!!! I dont like doing conditioning but I know I need it so if would be cool if yall help me

  • Justine Holm posted on October 25 2014 at 10:10 AM

    I’m going to use these exercise to get in shape for preseason as running and doing stuff like this right now is not going to happen with the knee problems I have

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