FC COPA

ACADEMY
A HISTORIC TRADITION OF DEVELOPING PLAYERS OF CHARACTER
HOME OF STATE, REGIONAL AND NATIONAL CHAMPION


"Keep up with your conditioning... it's a critical part of our soccer foundation"
CopaFit Workout #7
FC Copa Academy Remote Fitness for Players
*The remote fitness assignments will follow a similar format at the Monday training sessions we have done so far.
-
Dynamic Warm Up = 6 - 7 minutes
-
Agility training = 10 - 12 minutes
-
Core (20 seconds, 20 seconds, 20 seconds) = 5 - 10 minutes
-
Strength = approx 20 minutes
-
Sprint work and/or Running = approx. 10 minutes
BOTH DAYS: Dynamic Warm Up (each for 20 seconds)
High Knees, Heels, Open the Gate, Close the Gate, Straight Kicks, Kick-Across, Sweeps, Lunges, High Skips
Circuit
5 exercises, 5 rounds through
(30 seconds each exercise)
-
Burpees
-
Over-the-ball abs
-
Switching Lunges
-
Opposite shoulder taps
-
Squat Jumps
*Additional Running - run 1 mile as fast as possible.
CopaFit Workout #6
FC Copa Academy Remote Fitness for Players
*The remote fitness assignments will follow a similar format at the Monday training sessions we have done so far.
-
Dynamic Warm Up = 6 - 7 minutes
-
Agility training = 10 - 12 minutes
-
Core (20 seconds, 20 seconds, 20 seconds) = 5 - 10 minutes
-
Strength = approx 20 minutes
-
Sprint work and/or Running = approx. 10 minutes
BOTH DAYS: Dynamic Warm Up (each for 20 seconds)
High Knees, Heels, Open the Gate, Close the Gate, Straight Kicks, Kick-Across, Sweeps, Lunges, High Skips

CopaFit Workout #5
*The remote fitness assignments will follow a similar format at the Monday training sessions we have done so far.
-
Dynamic Warm Up = 6-7 minutes
-
Agility training = 10-12 minutes
-
Core (20 seconds, 20 seconds, 20 seconds) = 5-10 minutes
-
Strength = approx 20 minutes
-
Sprint work and/or Running = approx. 10 minutes
PRIOR TO STARTING THE EXERCISES: Dynamic Warm Up (each for 20 seconds)
High Knees, Heels, Open the Gate, Close the Gate, Straight Kicks, Kick-Across, Sweeps, Lunges, High Skips

CopaFit Workout #4
FC Copa Academy Remote Fitness for Players
*The remote fitness assignments will follow a similar format at the Monday training sessions we have done so far.
-
Dynamic Warm Up = 6-7 minutes
-
Agility training = 10-12 minutes
-
Core (20 seconds, 20 seconds, 20 seconds) = 5-10 minutes
-
Strength = approx 20 minutes
-
Sprint work and/or Running = approx. 10 minutes
Dynamic Warm Up (each for 20 seconds)
High Knees, Heels, Open the Gate, Close the Gate, Straight Kicks, Kick-Across, Sweeps, Lunges, High Skips

FC Copa Academy Remote Fitness for Players Week 3
The remote fitness assignments will follow a similar format at the Monday training sessions we have done so far.
-
Dynamic Warm Up = 6-7 minutes
-
Agility training = 10-12 minutes
-
Core (20 seconds, 20 seconds, 20 seconds) = 5-10 minutes
-
Sprint work and/or Running = approx. 10 minutes
BOTH DAYS: Dynamic Warm Up (each for 20 seconds)
High Knees, Heels, Open the Gate, Close the Gate, Straight Kicks, Kick-Across, Sweeps, Lunges, High Skips

FC Copa Academy Remote Fitness for Players Week 1
The remote fitness assignments will follow a similar format at the Monday training sessions we have done so far.
-
Dynamic Warm Up = 6-7 minutes
-
Agility training = 10-12 minutes
-
Core (20 seconds, 20 seconds, 20 seconds) = 5-10 minutes
-
Sprint work and/or Running = approx. 10 minutes
Dynamic Warm Up (each for 20 seconds)
-
High Knees
-
Heels
-
Open the Gate
-
Close the Gate
-
Straight Kicks
-
Kick-Across
-
Sweeps
-
Lunges
-
High Skips
Agility Training (exercises 1 and 2 x 5 sets)
-
Quick Feet on stairs or curb (as many reps as possible in 30 seconds)
-
Lateral bounds (as wide as possible for 30 seconds)
Core (20 seconds, 20 seconds, 20 seconds x 5 sets)
-
20 seconds: Crunches with soccer bag on your feet (as many reps as possible)
-
20 seconds: Push Ups *make sure jersey touches floor on the way down (as many as possible)
-
20 seconds of rest
Running
-
Timed 1-mile run around your neighborhood or track.
FC Copa Academy Remote Fitness for Players Week 2
The remote fitness assignments will follow a similar format at the Monday training sessions we have done so far.
-
Dynamic Warm Up = 6-7 minutes
-
Agility training = 10-12 minutes
-
Core (20 seconds, 20 seconds, 20 seconds) = 5-10 minutes
-
Sprint work and/or Running = approx. 10 minute
Dynamic Warm Up (each for 20 seconds)
-
High Knees
-
Heels
-
Open the Gate
-
Close the Gate
-
Straight Kicks
-
Kick-Across
-
Sweeps
-
Lunges
-
High Skips
Agility Training (exercises 1 and 2 x 5 sets)
-
5 - 10 - 5 (3 of them, rest 20 seconds in between each one)
-
Lunge Right, Lunge Left, Explosive Jump off of 2 feet (30 seconds of the sequence)
Core (20 seconds, 20 seconds, 20 seconds x 5 sets)
-
20 seconds: Commando’s in plank position
-
20 seconds: Russian Twists with soccer ball
-
20 seconds of rest
Running
-
Quarter Mile x 4 rest 1 minute in between each one.
-
ELITE CHALLENGE TARGET TIME - 1:20 or under each time (HS age players should target this mark)
-
Note, running each quarter mile in
-