Boys Varsity Soccer
Players need a physical every two years, to maintain eligibility. Please bring the attached form to your doctor, or other provider. The local Urgent Care offers physicals for $50.
Impact Testing is also done every two years. Should a player need to update his or her Impact Test, the player should sign up outside of Marlee's office. Marlee Hansen – Athletic Trainer – 790-8064 – email@example.com
Should you have other questions about registration and forms, please follow up with Seb Trickett or Jurgen Ruckaberle at practice. They can also be reached at firstname.lastname@example.org and email@example.com. You may also contact our South Eugene Soccer Club at firstname.lastname@example.org.
South Eugene Boys Soccer Summer Program
Dear returning and incoming South Eugene soccer players,
I am very excited to welcome all of you to one of the best high school soccer programs in the state of
Oregon. While it is important to celebrate and remember past players and their accomplishments in this
program, I am looking forward to continue producing superb soccer players and fine young men
graduating from a great public institution in the future.
I would like to introduce my summer program that will prepare us for our fall preseason. Only
hard and persistent work over the summer will prepare us for a very competitive season. We lost a
number of seniors this year and quite a few leaders on the team. However, we also have a good number
of players return from last year’s varsity team.
The summer program is designed to prepare all players (varsity, JV and Freshman) for their
respective seasons with an emphasis on injury prevention and getting in the best possible shape before
we are heading into competition. It is in the best interest of all players to participate in this program as
fully as they can. Of course, all of you will miss sessions here and there but I expect all of you to
complete the program on your own if you cannot make these sessions. Please contact me if you are in
doubt what to do. In June you will be on your own and I expect all of you to complete the Foundational
Strength program that I outlined below. It is crucial that you hit the weight room and work on your
core strength as well as upper body strength to prevent injuries and prepare yourself for the second part
of the conditioning program starting in late June. If you want to be taken seriously, you need to put in
the work that is required of a top level soccer player. I am very interested in building a program that
allows every player to be as successful as they can and want to be.
While the above program stresses conditioning, the technical skills you bring to the game are
equally important. I expect all of you to work as much with the ball as you can. Technical work on the
ball includes passing and receiving with all surfaces of both feet, dribbling, juggling, and shooting as
well with both feet. Any player in this program is expected to improve his skills on the ball by
applying, improving, and training with the ball as often as you can. If you are not playing soccer year
round, find some friends and play pick-up games, play in a soccer tournament, join a soccer camp, or
use your backyard as a training center.
The early pre-season will start on Monday, June 25 from 7:30-9:30am at South Eugene HS. We
will meet on Mondays and Wednesdays each week from 7:30-9:30am as South Eugene HS. Make sure
to bring both running and soccer shoes with you each time. Again, if you cannot make these sessions
make sure you work on your own.
Many of you might be interested how I will evaluate all of you as soccer players. In order to
evaluate a soccer player and his role on a team, I take many different elements into account. Technical
skills, experience and understanding of the game, position on the field, work ethic, practice attendance
and effort, speed, agility, aggressiveness, team skills, leadership skills, communication skills, core
strength, upper body strength, conditioning, and many more components feed into the process of
determining who will make which team and who will play how long.
Please make sure to check on the Fall sport registration deadline. Make sure that you get your
packet, fill out all the forms, and you make sure you have your physical exam done. Every player has
to have a physical exam every two years. If you do not have a valid physical exam you cannot
participate in daily doubles.
Most of you are probably already tired by just looking at the plan. Don’t worry, most of you
will do fine accomplishing this program. By the time of daily doubles, players’ physical condition will
be evaluated in a fitness test and if the fitness level is as expected we can all move on to work on our
soccer skills. I want to use as much time as possible to work on our game once training officially starts.
I am very confident that this team can make a difference on the state level, but it requires that all of
you contribute your individual talents and hard work to the team. Let’s get it started…..
All the best from coach Jürgen
1. Off Season (June 6 – July 6, 4 weeks):
a) Foundational Strength program (Goals):
? To prepare the joints, muscles, ligaments and tendons for more intense work in
? To strengthen underused stabilizer muscles
? To balance the right and left side of the body
? To redress the balance between the flexors and extensors (soccer players, for
example, are notorious for having over-developed quads from repetitive kicking
actions (which may account for the prevalence of hamstring injuries in the game).
Selecting the correct weight or load:
Developing maximal strength, strength endurance and explosive power requires different
weights or loads to be selected.
Load is often expressed as repetition maximum and is simply defined as “the most amount
of weight you can lift for a set number of repetitions”. For example, one repetition maximum
(1-RM) is the most amount of weight you can lift once and no more. If you can lift a weight for
ten repetitions and no more that is your ten repetition maximum.
To develop strength endurance you should aim to select weights that you can lift at least
fifteen to twenty times. To develop maximal strength choose a weight that you can lift no
more than five or six times or your 5-RM.
A foundational strength session should not be a grueling workout. The off-season is a time for
rest and recuperation so functional strength training should not be too intense. While muscles
do have to be overloaded in order to adapt, you should not feel exhausted at the end of a
session like you might during pre-season work.
During the off-season don’t be too concerned with a rigid routine. Two to three sessions per
week is ample and you can perform less if you are feeling tired. Vary some of the exercises
within your routine every few weeks to keep your interest levels high.
The chart below covers the guidelines for functional strength circuit training:
? Foundational strength training uses lighter weights for a higher number of repetitions.
Don’t try to lift too much too soon.
? Perform a warm up consisting of light aerobic exercise and dynamic stretching before
starting a strength training session.
? Lift with a smooth and even rhythm. Pause for a second at the top of the lift and then
lower the weight in a controlled manner.
? Remember to breathe. Most people find it easiest to breathe out on the exertion or the
actual lift and breathe in as the weight is lowered or returned to the starting position.
? Increase the weight gradually over time as the exercise becomes easier and easier.
Once you can comfortably perform the set number or repetitions increase the weight
by the smallest amount i.e. 2.5kg or 5lbs.
? For bodyweight exercises such as push ups and crunches increase the number of
repetitions as the weight cannot be increased.
? Remember that although a strength program should get progressively harder, it does
so in a series of peaks and troughs. Don’t try to increase the weight every single
This foundational program should last about 4-6 weeks with 2-3 sessions per week. There
are 8 exercises in each session.