Summer Workouts

  • NESHAMINY BOYS SOCCER SUMMER WORKOUT PROGRAM 2023

    This is a suggested workout to prepare for the upcoming season. You should also try to work out with a partner and drink plenty of fluids.

    1. From now until camp begins you should do the 1,000 Touches in 20 minutes (minimum 3X/week). See the link and instructions on the soccer webpage.

    You will be timed in a 2 mile run the first day of practice, August 14th.

    1. Week of July 8th Try to do the following twice a week: Run 1 1/2 miles Run 3- 150 yard sprints Run 5- 100 yard sprints Run 5 -50 yard sprints 

    2. Week of July15th  Try to do the following twice a week: Run 2 miles Run 2- 220 yard sprints Run 3- 150 yard sprints Run 3- 100 yard sprints 

    3. Week of July 22th Try to do the following twice a week: Run 2 1/2 miles Run 3- 100 yard sprints Run 3- 75 yard sprints Run 3- 50 yard sprints 

    4. July 29 & August 5 Try to get a timed 2 mile run in this week to see how you have progressed towards the 13 minute goal. On the other workout day, do: Run 2- 300 yard sprints Run 2- 220 yard sprints Run 2- 100 yard sprints Run 5- 50 yard sprints

Cross Fit Workouts

Crossfit Workout #1
5 Pull-ups
10 Push-ups
15 Squats
As many sets as you can for 20 minutes
 
Crossfit Workout #2
20 Squats
20 Push-ups
20 Lunges
1/4 Mile
6 Sets
 
Crossfit Workout # 3
25 Push-ups
30 Sit-ups
35 Squats
5 sets--3 minute rest between each set.
This workout was scaled down from this workout, see if you can work toward this!!!
20 Pull-ups
30 Push-up
40 Sit-ups
50 Squats
5 sets-- 3 minutes rest between each set
Crossfit #4
•100 Pull-ups
•100 Push-ups
•100 Sit-ups
•100 Squats
Do it for time-- Complete all reps before you move on the the next exercise.
If you don't have a chin bar, do 133 reps of the other 3.
Crossfit #5
As ManyReps As Possible in 20 minutes:
*10 Burpees
*15 Squats
*20 Knees-to-chin (laying down)
 
Crossfit # 6
Run 1 mile
100 push-up
150 sit ups
200 squats run 1 mile
For Time!!
The workout above was scaled down from:
Run 1 mile
100 pull-ups
200 push-ups
300 Squats
Run 1 mile
For time!! See if you can work toward this!!