Fitness & Conditioning Program
The Blackbear United coaching staff offers fitness and conditioning sessions for all Blackbear players. It is recommended for all players ages 13-18 and is optional for players 10-12. Players 10-12 should focus on the foot skills part rather than the fitness/conditioning but are welcome to do both.
Rob Jones is in charge of our fitness and conditioning circuit and we are grateful for his time, dedication and fun-loving attitude. Players will work hard in a positive learning environment under the tutelage of Rob "The Military Man" Jones.
Other Blackbear United coaches will help with sessions on a weekly basis. Shinguards are not required for these sessions.
It is important that each player try to attend as many sessions as possible. If you cannot attend due to another school sport, another commitment or you are not feeling well - then we have the answer.
Each week we will take video of the sessions offered so that you can complete on your own prior to the next training session. Plus, you can download a pdf of the workouts so you can follow them after viewing the videos. Videos can be viewed by clicking on 
or right mouse click on 
and hit "save target as" to save to your computer.
The best players in the world devote their time on a DAILY basis to improve
their footspeed, their strength and of course their fitness.
To view the videos, you must have Quicktime. To download a free version, click on the Quicktime logo to the left.
Next to the session, you can either download the movie and watch on your own system or view the video straight from our server. To save on your own computer, right mouse click "Save Target As" and save to your computer to watch on your own media player.
Hope you enjoy and take advantage of this new feature!!
21 Minute Fitness Workout
Each player completes 3 stations with 2 minutes of rest/water inbetween stations.
7 Minute Ab Workout
Set-up: One minute stations of the following ab workouts (no rest between sets - 7 total sets):
• Regular Situp
• Flutter Kicks
• Crunches
• Leg Spreader
• Rocky’s
• Obliques – Right
• Obligues – Left
7 Minute Sprint Interval Workout
Players start out with a very slow 10 yard jog followed by a 15 yard sprint, then a 10 yard jog.
Players then immediately turnaround and begin again with a:
• 10 yard slow jog
• Explode at the cone into a 15 yard sprint
• Last 10 yards back to a slow jog
Players continue for 7 minutes
7 Minute Plyometric Workout
Begin with a left-footed single leg bound to cone (15 yards), jog to cone (10 yards), complete 10 pushups and jog back to beginning (25 yards). Second time around, use right-legged single leg bound and continue sequence. Follow for 7 minutes.
Plyometric Workout With Ball
Players are placed in groups of four so there is a rest/work ratio of 4:1. One player is a server 20 yards away with ball in hand.
Begin with a left-footed single leg bound for 15 yards, jog to server, receive ball out of the air and play back to server. Replace server. Server jogs to beginning. Second time around, use right-legged single leg bound and continue sequence. Follow for 10 minutes.
As legs begin to tire, it is very important to focus on technique. At the end of a game, players legs are tired and technique is just as important if not more important for success. Players work hard, focus on technique and keep body relaxed as possible.
Fitness Workout
Players start out with a very slow 5 yard jog followed by a 10 yard sprint, then a 5 yard jog.
Players then immediately turnaround and begin again.
Players are set in groups of 4 so there is a 4:1 rest/work ratio.
Players are expected to explode through the 10 yard sprint and then slow down to really show a change of pace after jog.
In games, there are times when players are jogging around and then a ball pops loose or a midfielder is jogging and then a ball is played past the defenders. This exercise imitates what happens on the field.
Players continue for 10 minutes
