Session #1 - (10:00 a.m. - 11:30 a.m.) Team Training
Woke up at 9:00 a.m. and had a couple of bowls of Honey Nut Cherrios and a banana. Took a quick shower and was at the Mississippi College training pitch by 9:45 a.m. (yes, it is about 2 blocks away). We started off with the circle warm-up we did the previous day. We initially began with movement in the circle at random and gradually picked up the pace. After we had run and stretched a bit, we did some technical work where we would touch 3 cones in the middle of the circle before we exploded to the outside to receive a pass from a player and played it back to them. We worked on one touch, two touch, and volleys. On a few, we would do 3 push-ups instead of touching 3 cones before we could receive a pass.
After our technical warm-up, we moved into a 6 v 6 game with 2 neutral players. After we passed the ball we had to run around a cone that were placed 10 yards outside the 40 x 40 playing pitch at the midpoints (like a diamond) before we could receive another pass. We progressed into playing 2 touch without running outside, 2 touch with running outside, and then one touch.
After this game and some water, we went and played 3 vs 3 in a 20 x 20 box with a target player one side and 2 other possession players on the other side. The object of the game was to find the target in the middle 5 yard gate as quick as possible. In order to do this, you could combine with the 2 possession players. The possession players only had one touch, so movement off of the ball was stressed. Also, high defensive pressure on the ball was paramount to keeping the other team from finding their target early.
We had some more water and finished with a finishing game. An attacking team had 3 lines and a defending team had 2 lines on the post of the goal they were defending. The defending team could score in 2 small goals on the outside of the endline where the attackers started. The attackers would start with a 1 v 2 (1 attacker, 2 defender) and try to score quickly. Next, a runner from the right would enter and the group would play 2 v 2 with the same defenders. Finally, a 3rd runner would be added from the left and they would finish with 3 v 2. We each took a turn as attackers and defenders before lightning cleared us off.
It was great to have an early morning training session and then have the rest of the day to do whatever we please. We went and took an ice bath and jacuzzi session and spent 5 minutes in the steam room to open up the lungs before grabbing some lunch in the cafeteria at Mississippi College. I took a nice 2 hour nap afterwards.
Session #2 - (4:30 p.m. - 6:00 p.m.) Weights and SPIN class
I convinced Drew to take a SPIN class with me at the HealthPlex. We lifted some weights and then did the 40 minute class.
Bench Press 3 x 10 @ 115 lbs.
Shoulder Press 3 x 10 @ 30 lbs. (2 x 15 lbs. dumbbells)
Biceps Curl 3 x 10 @ 30 lbs. (2 x 15 lbs. dumbbells)
Machine Row 3 x 10 @ 70 lbs.
Machine Chest Press 3 x 10 @ 110 lbs.
AirDyne Bike 1 Mile
Rode for 20 minutes at a good pace before our SPIN class and then had the SPIN class that lasted for 40 minutes. Ended the workout with a nice stretching session with Drew and then took a dip in the cold plunge and jacuzzi. Spent 5 minutes in the Steam Room to open up the lungs.
Went to bed at 11:45 p.m.
