Gentlemen: Just in case you need some help with your speed work out this week, here is a suggested format taken from Phil Cambell's 40speed.com website. We are using his "Championship Speed for Soccer" model for our training.
Plyometrics & Speed Drills or lateral drills (2 reps per drill)
1. High Knees
2. Butt Slaps
3. Glass Wall Slides
4. Tapioca
5. Carioca
6. Pull Throughs
7. High-Knee Pull Throughs
8. High-Knee Bounds
9. Straight-Leg Bounds
10. Three Side-to-Sides
Technique: *PERFECT FORM-first 5 yds *MAX EFFORT-next 5 yds *At the end of every drill, hit acceleration position & SPRINT-OUT 5 yards (Important)
And in case you're not sure what "Tapioca" is the following video from the Nike Zoom web site is included for your viewing pleasure. Enjoy! Capt.
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Learning from the Best!
Beach Training
Ingredients
Pavel - San Jose 08
Learning from the Best!
SHU Men's Soccer - Summer 07
Beach Training
Captain's Ultimate Protein Shake
Ingredients
Captain's Ultimate Protein Shake
Captain’s Shake – Ideal quick breakfast, meal alternative, pre or post work out drink.
Directions – add 1 cup of Trader Joes frozen pineapple tidbits, 1 medium banana, 1 scoop vanilla Whey Protein Powder, ½ cup instant oatmeal (plain), and 1 cup of Fat Free Milk to blender. Blend until smooth. Add 1 scoop of creatine pre-load complex if used as pre or post work out supplement.
Captain's Ultimate Protein Shake
| Ingredient | Serving | Protein | Carbs | Fat/Trans | Fiber | Sugar | Calories |
| Whey Powder | 1 scoop | 17 | 3 | 1/0 | 0 | 2 | 90 |
| Instant Oatmeal | ½ cup | 5 | 27 | 3/0 | 4 | 1 | 150 |
| Fat Free Milk | 1 cup | 8 | 12 | 0 | 0 | 12 | 90 |
| Frozen Pineapple | 1 cup | 1 | 21 | 0 | 1 | 15 | 90 |
| Bananna | 1 med. | 1 | 27 | 0 | 3 | 14 | 105 |
| Total Nutrition | | 32 | 90 | 4/0 | 8 | 44 | 525 |
| Creatine Complex | 1 scoop | 0 | 35 | 0 | 0 | 32 | 140 |
| Total w/Creatine | | 32 | 125 | | 8 | 76 | 665 |
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