Fitness

Preseason Conditioning

Everyone, whether you are a returning varsity starter or a first-time player, can benefit from preseason conditioning. Players that work to improve their fitness in the months leading up to the season stand to increase their own competitiveness, but also help raise the team's level of play over the course of the entire season.  Once the season starts, opportunities to focus on building fitness become limited by the schedule of games itself, and the focus gradually shifts to maintaining fitness.  Therefore, it's difficult (if not impossible) to "catch up" on fitness during the season.  Making the most of preseason conditioning is the key to reaching your fitness potential during the season itself.  

Perhaps more importantly, though, completing a preseason conditioning regimen can significantly reduce the risk of injury once the season officially begins and the intensity of play increases.  Tryouts week and the week that follows will be physically challenging.  Completing one of the preseason conditioning programs outlined below will help prepare your body to handle the demands placed on it when the season arrives. Your teammates need you fit, but they also need to you to be healthy enough to play.

Program Overview

The preseason conditioning program covers the ten-week period leading up to tryouts. Generally speaking, the program will consist of 5-6 weekly workouts: 2-4 workouts done individually or with a group and 2 team training sessions with the coaches (check the "Schedule" page for time and location).  Team training sessions are not mandatory, but are designed to supplement the work you do individually.  Thus, attendance will help you get the most out of preseason conditioning.

Each workout will focus on a different aspect of soccer fitness, to include endurance, agility, strength, and speed, with light and harder efforts spaced to allow for recovery. The intensity and duration of the first couple weeks will be intentionally light, but will build as the weeks progress. This is by design. The intent is to allow your body the time it needs to gradually adapt to progressively greater workloads, reducing the risk of injury.

Workout Programs

Recognizing that players may currently be at different ability levels in terms of fitness, there will be two programs available. The "Gold" program is intended primarily for those players that fit one of the following profiles: a) don't play soccer (or other sports) outside of the BHS soccer season, or b) would rate their current fitness level at a "3" or below on a scale of 1 (low) to 5 (high). The "Purple" program is intended for those players that already have a solid base level of fitness, and fit one of the following profiles: a) play club soccer (or other sports) outside the BHS soccer season, or b) would rate their current fitness level above a "3" on a scale of 1 (low) to 5 (high). The primary difference between the two programs initially is the duration of the individual workout sessions.

Each weekend, the workout sheets for the upcoming week will be posted at the links below. Click on the appropriate program link to download the file.

Week #1 - December 14-20:  Gold Program Purple Program
Week #2 - December 21-27: Gold Program Purple Program
Week #3 - Dec 28 - Jan 3: Gold Program Purple Program
Week #4 - January 4-10: Gold Program Purple Program
Week #5 - January 11-17: Gold Program Purple Program
Week #6 - January 18-24: Gold Program Purple Program
Week #7 - January 25-31: Gold Program Purple Program
Week #8 - February 1-7:  Gold Program Purple Program
Week #9 - February 8-14:  Gold Program Purple Program
Week #10 - February 15-21: Gold Program Purple Program


Where to Run

The running prescribed in the preseason workouts can be done anywhere.  However, I suggest that you generally avoid running on concrete, especially if you are prone to developing "shin splints."  Softer surfaces, such as turf or an unpaved trail, are much easier on your body.  Recognizing that Boulder Creek Path is convenient to the school and sometimes is the only option that is free of snow and ice in the winter, it may be the best choice in some circumstances.  However, the cushioned surface of Recht Field is probably the best option for any type of running when it's available.

Functional Strength Training

Strength training exercises will be incorporated into both the preseason workout programs, and will be conducted weekly to maintain strength gains during the season.  The exercises prescribed are an important part of the overall conditioning program, in terms of both performance and injury prevention.  In order to maximize the benefit of strength training, it is very important that the exercises be performed correctly.  Those attending team training sessions will become familiar with proper technique, but for those unable to attend team training or those needing a refresher, demonstrations of the exercises included in the preseason training program can be found by clicking on the following links:
 
   Two Leg Squat                   Single Leg Squat (Forward)             Lunge (Forward)
   Ball Extensions                  Single Leg Squat (Side)                    Lunge (Side)
   Prone Back Extension       Single Leg Squat (w/Rotation)       Lunge (w/Rotation)
   Backward Wall Reach       Hamstring Kickdown          
 

ACL Injury Prevention

In addition to functional strength training, we will incorporate elements of dynamic warmup programs focused specifically on ACL injury prevention regularly into practice and training sessions.  These programs, such as "PEP" (Prevent injury, Enhance Performance) and the Girls Can Jump program, are highly specific 10 to 15-minute training sessions developed by physicians, physical therapists, athletic trainers and coaches to help reduce female soccer players' vulnerability to knee injuries.  Our goal here is to help improve and maintain players' strength and flexibility, and educate players about techniques for avoiding vulnerable positions during play. 

More information on the Girls Can Jump program can be found at its website.  To learn more about the "PEP" training session, visit the Santa Monica ACL Prevention Project website.  Even better, take 20 minutes and watch the video presentation on the PEP program for demonstrations on proper exercise technique and some background on why we feel ACL injury prevention training is time well spent.


Nutrition/Hydration

As we begin preparation for the season, recognize that your body will need more energy than it otherwise does when you are not in regular training. Ensure you are getting enough calories to give you the fuel to train and, just as importantly, recover. Also, drink plenty of water during the course of each day, and bring water to training sessions. It can be a little bit harder to drink enough fluids during cold weather, but the body's needs are just as great.


Answers to Common Questions

Q - "What is the goal/purpose of the preseason conditioning program?"
A - Preseason conditioning strives to: a) increase your fitness level to prepare you for tryouts and the season beyond, and b) decrease the risk of injury from going "too hard, too soon"--that is, jumping right into intense training during tryouts week without having prepared your muscles and joints for the workload.

Q - "Who should be doing preseason conditioning?"
A - Anyone, freshman through senior, who intends to play soccer for BHS this spring can benefit from preseason conditioning. However, the program is not intended for players that are currently involved with a winter sport.

Q - "How do I know which program is right for me?"
A - Start with the one that you would use based on the guidance above under Workout Programs. If you select "Gold" and after a week or two feel you want more of a challenge, it's ok to try the "Purple" program. Alternatively, if you start with "Purple" and find yourself struggling to complete workouts, then moving to "Gold" is probably not a bad idea. Bottom line: Don't stress out over "Gold" vs. "Purple". The most important thing is that you are working in the preseason to improve your fitness and resistance to injury. Because everyone is unique, neither program may exactly fit a player's needs, so it's ok to experiment. By all means, talk to one of the coaches when you feel you need some guidance in this area.

Q - "Can I switch programs if I find it too easy/too hard?"
A - Yes. However, if you start with the "Gold" program and think it's too easy, at least complete the first week before trying "Purple." Better to err on the side of "too easy" at first. See also the answer to "How do I know which program is right for me?". Your coaches are always available to help provide guidance, too. Just ask.

Q - "Will we be lifting weights as part of preseason training?"
A - No. Functional strength exercises will be a regular part of training (see more above under Functional Strength Training), but will not involve time in the weight room.

Q - "What should I bring to preseason training sessions?"
A - Bring a soccer ball, cleats, running shoes, indoor gear, cold weather gear, water...and motivation!