Day 2- Eric Edmonds

Today I got to the gym at around 11 P.M and did some warmups and muscle activation got right into an upper body workout that is listed below:

  • Barbell bench press 4x10

  • Barbell overhead press 3x8

  • Incline dumbbell bench 3x8

  • Rows 3x12

  • Neutral grip pull ups 3x8

  • Cable ax throw 3x10

These workouts were based around upper body stability to help with holding players off the ball. I took a ten minute walk on the treadmill and did a full body stretch and headed to lunch before my on field session. 

Time in gym 11:00-12:30

I got out to the field at 2:00 P.M after some lunch and some rest and started to warm up with some jogging and dynamic stretching. I did some cone dribbling and agility work with and without the ball to warm up.

Next I started the main part of my training which also worked with speed, agility, and stamina on and off the ball. The first drill was completing a circuit of cones shaped like a T.  The middle cone was set up about ten yards from the start and then one cone on each side of that five yards left and right. I’d go through once with the ball, once without, rest, and repeat four times. The next drill was the same except the cones were in a zigzag pattern about 7 yards apart (4 cones total). I finished with a finishing drill because I want to improve my technique when my legs are tired. I ended the session with a shuttle run. I jogged up the sideline until half, sprinted across, jogged up the opposite sideline to the endline and sprinted across. A rep is when you return from the start, sprinting 4 times total. I got 2 reps total. 

Total time at field: 2:00-3:20

I stretched and rested in my room for a bit and went to the gym at 3:45 for my final workout. I warmed up on the bike and performed a plyometric workout on the turf strip. The workout is listed below:

  • seated vertical jump 3x5

  • depth jump 3x5 -24 inches 

  • reactive toe taps 3x3

  • step push offs 3x5

Plyometrics are super important in soccer especially for me as a winger. I have to be explosive and this workout is designed to work on explosiveness and jump height. I ended the day with about 45 minutes of wall juggling with a ball, and 20 minutes of a slow full body stretch. I also took an ice bath so I will be ready for tomorrow.


Total time at gym/wall:3:45-5:00

Total Time: 4 hours 15 minutes


Comments

Post a Comment

Popular posts from this blog

Eric Edmonds- Day 14

  Day 14 started after I went to my last advisory. I switched up the routine and played soccer first for an hour and a half. I went out at 1:30 and finished at 3. I worked on cutting inside and shooting far posts basically the whole time after a warm up.  Next I went to the gym at 3:00 and did some stretching and muscle activation on the turf strip before doing my upper body workout below: warmup single arm circles 30s e side phelps flaps push ups  superman swimmers  plank bench 6-8 reps x 4 sets incline Db bench 10-12 repsx3 sets shoulder press 4 sets x 6-8 reps seated rows 3 sets x 10-12 reps neutral grip pull-ups  abs/core stability I finished with core doing four sets of four different exercises that center around trunk stability. I finished with my 30 minute yoga and headed to dinner at 5:30. In all I was in the gym for 2 and a half hours. Time Total: 4 hours
Read more

Edmonds Project Day 1

    My first day of project period consisted of gym and field work. I needed to get my times for the mile(6:02 seconds), 100 meter(12.1 seconds), and 300 meter(58.4 seconds). This was very important information because these are the times I will be comparing to on my final day. I got to the gym at 10 A.M and did a R.A.M.P warm up on the turf strip along with a stretch (Raise, Activate, Mobilize, Prepare). This took about 20 minutes as I am being very cautious of injuries because of all the stress I am going to be putting my muscles through for the next two weeks. I ran the mile on the treadmill, but for my second test I will be running outside with an app on of my peers told me about that tracks your speed and time. After the mile I went out to the field to run the 100 and 300 meter and recorded my times. After this I got some ball work in with some close dribbling drills. This took me to around 12:00 P.M when I took a lunch break. I went back to the gym to preform my explosiv...
Read more