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Fitness

5/14/20 - SJEB Rush players, I’ve created another indoor mini-strength and power circuit to use this week. In particular, this circuit focuses on fine tuning their upper and lower body sprint mechanics without the ball. Furthermore, it will continue to increase their injury resiliency if performed with consistency (2 to 3 strength quarantine workouts per week).

Note- All strength and power circuits should be performed prior to any long distance run (i.e. 2 mile runs, etc).

As always, a movement prep should be performed before starting this or any workout to minimize the risk of injury.

Movement Prep (warm-up): https://vimeo.com/403682535/f55303e651
New Quarantine Workout: https://vimeo.com/414075846/b4faa74e8e

Duarte

I’ve attached three Metabolic Conditioning (lactic energy system - moderate intensity) home circuits for your club.  Minimal to no equipment needs are required.  The workouts can run from 15 to 25 minutes depending on how number of times repeated (included in video captions).

Ideally, soccer players (13 and older) should be performing at least 1 metabolic conditioning circuit per week during this quarantine period to help support lower and upper body muscle endurance required in soccer

Metabolic Circuit #1 (beginner to intermediate level)

Metabolic Circuit #2 (intermediate level)

Metabolic Circuit #3 (advanced)

SJEB Rush, NJ Rush, SJEB Players,

I’ve attached 5 days worth of mini-quarantine home workouts (follow along type) focusing on functional strength, power, stability, balance and injury prevention for the entire club to reference and use if they so desire.  

These short workouts are focused on supporting athletic movement qualities on the pitch. In addition, I’ve included 2 mini-movement prep videos that the club athletes should perform prior to jumping into the actual workouts to mitigate risk of injury.  

The daily training concept is known as micro-dosing, which can be effective if performed with consistency.  The participating athletes should be able to bounce from any of these mini-workouts to their scheduled virtual soccer specific training.   

NOTE: These workouts are moderate intensity and should not be confused with metabolic circuits (HIIT training).  Most high school and older soccer players prefer high intensity and high volume workouts (sweat, sweat and more sweat); however, a well rounded soccer player needs to be exposed to different training methods for various reasons.

One method should not supersede the other as the human body has three important energy systems that need to be tapped into strategically for optimal gains and results.

Movement Prep (warm-up) #1: https://vimeo.com/399136791/d9c70ab536
Movement Prep (warm-up) #2: https://vimeo.com/403682535/f55303e651

Quarantine Mini-Workouts 
Day 1: https://vimeo.com/398622174/28cc6fe6c4 
Day 2: https://vimeo.com/399023878/1e5ec71763
Day 3: https://vimeo.com/400017226/d1ee3feab5
Day 4: https://vimeo.com/400739944/1ce87a6756
Day 5: https://vimeo.com/402349432/8e64a6ea1a

As always, if you have any questions, just let me know.

Kind Regards,

Duarte
duartemonteiro@zensportspeed.com

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