Michael Hoke - Summer Preparation

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Bulldog 6 Weeks to Tryouts Conditioning

Adapted from UNC Summer training, Anson Dorrance

Listed below is the suggested summer anaerobic/aerobic fitness workouts which should be done three times a week each in addition to the strength/agility/speed training . For instance, on Monday - 20 minute interval run, Wed. Bulldog Super Sprint, Friday - Repeat either Mon. or Wed. Session.

All sprints should be completed at top speed using proper form (knees driven high, pump arms, short quick strides). Use the entire rest periods suggested. Always warm up properly before your workout. Jog a lap before stretching and then do your workout.

Weeks 1 to 3

Bulldog Intervals

On a football or soccer practice field start at one corner
jog to the midfield line
Sprint to the end line
walk the end line to the next corner
repeat jog, sprint, walk for 20 minutes (about eight laps)

And

Bulldog Super Sprint Set

110 yd. sprint in 18 seconds
110 yd. back to start in 30 seconds
rest for 30 seconds
40 yd. Shuttle - set two markers 40 yds. Apart. Sprint up and back 3 times ( 240 Yds.). Complete sprints in 45 - 50 secs.
rest 1:30 seconds
Complete five sets.

Weeks 4 to 6

Bulldog super Sprint set (as shown above)

And

Bulldog One-Tens

110 yd. sprint in 18 seconds
110 yd. back to start in 30 seconds
Rest for 30 seconds.
Begin with six sets and add two sets each week completing 10 in the last week.

Hartwick Series Adopted from Catawba College and University of Virginia Complete Once or Twice a week
3 minutes	Jog while executing Coerver moves with quick touches, changing direction and speed. Do this in a confined space to get as many completed moves in as possible.
1 minutes	Head jungle
3 minutes	Jog while executing Coerver moves with quick touches, then explode for 5 to 8 yd. on the final touch. Accelerate away after each move.
1 minute	Thigh juggle
1 minute	Throw ball in air, then head trap the ball to your feat. On the trap, accelerate 5 to 8 yd. into space.
1 minute	Foot juggle with no spin on the ball
1 minute	Throw ball up in the air, thigh trap, and accelerate 5 to 8 yd. into space
1 minute	Situps
1 minute	Throw the ball in the air, trap with feat, accelerate 8 to 10 yd. into space in a different direction.
2 minutes	Total body juggle.
2 minutes	Sit down, throw, trap with either foot, accelerate 5 to 8 yd. into space.
2 minutes	Sit down, throw the ball in the air, jump and head or chest trap the ball, accelerate 5 to 8 yd. into space.
2 minutes	Crunches
2 minutes	Jog around the field.
Figure Eights	Place to cones 15 yd. apart. Dribble the ball six times in the figure 8 pattern. Start with a long touch towards the first cone, then use quick touches to go around the cone. Do this six times using the inside of your feet then six times with the outside. Make sure to accelerate as soon as you touch the ball long.
Rest	walk for 30 seconds
Shuttles	Place to cones 10 yd. apart. Shuffled 10 down from side to side using a slide step. Do not cross your feet.
Rest	walk for 30 seconds
Jumps	Place to cones 10 yd. apartPlace to cones 10 yd. apart two legged explosive jumps (bounds), up and back 3 times one legged explosive hopping, up and back 3 times. Do all three sets with one leg first, then switch and do the other leg.
Rest	walk for 30 seconds
Passing	Set a cone 25 yd. from the starting point pass the ball to the cone sprint to the ball. If the ball does not make it to the cone, Complete 25 sit-ups and the point the ball stops collect the ball and sprint dribble back to the start. Make five passes then take a 15 second break repeat three times
Rest	walk for 30 seconds
Jumps	30 jumps over the ball forward and backward with both feet together
Rest	Do 15 figure eights by standing with your legs spread apart and knees straight. Roll the ball with your hands in the figure eight pattern around the legs.
Jumps	30 jumps over the ball from side to side.
Rest	Do 15 roll arounds. Sit with your legs straight out and roll the ball around the souls of your feet.
Jumps	30 throw the ball in the air, jump and then touch the ball back up in the air (as if you were setting a volleyball) before your feet hit the ground.
Rest	20 crunches
Jumps	30 squat jumps
End	20 push-ups and 30 cycle crunches