Newport News FC Travel Soccer Club
Summer Player Training Recommendations

The summer months are generally reserved for camp participation and down time away from soccer, however the club executive coaching staff recommends that all players work to maintain or improve their fitness level and continue to work to improve their individual ball skill during each the off season. Below you will find a suggested training program for the players in the club. If you have any questions please contact our Director of Coaching at DOC@NewportNewsFC.com. The key success in soccer is dedication and all high level players need to continue to train in the off season. The general rule is the more practice time the better, but if a player commits to the following off season training program they will start the season ahead of most players.

See you on the field!
Al Cousineau
Director of Coaching

Stretching - The club recommends 5 minutes of light dribbling to warm up muscles prior to stretching. A cool down is also recommended at the end of each training session which should include 5 minutes of light jogging with the ball and stretching.

Fitness/Endurance - Every player should run a minimum of 1 mile three times a week during the off season. These runs should be timed and here are some general goals that players should strive for. U10-U12 - sub 7 minute mile, U13-U14 sub 6:30 minute mile, U15-U18 sub 6 minute mile. Once these one mile goals are achieved then players should increase the distance to two miles.

Ball Skill - The club recommends every player juggle for at least 15 minutes 3 times a week.

Dribbling - The club recommends every player practice 1 v 1 moves to the right and left side at least 15 minutes 3 times a week.

Ball Striking - The club recommends that every player practice ball striking to targets at least 15 minutes 3 times a week. This includes, corner kicks, penalty kicks and passing using the inside and outside of the foot. A good distance to start is 10 yards and then add distance once 75% of the kicks are on target. A hoola-hoop works good for this target practice. The purchase of a rebounder/kick back is also a great way for players to get more practice in

Weak Foot Practice - The club recommends that players work to develop power and placement using their weak foot a minimum of 10 minutes 3 times a week. Players should practice passing and shooting with their weak foot.

Speed Training - The club recommends that players do interval training to increase running speed and explosiveness. The following is the recommended set up for this activity. In a straight line, walk 5 yards, sprint 10 yards, walk 8 yards, job 5 yards and sprint 10 yards.