WSCS Soccer Info

Soccer Game Schedule:

Uniform Care & Return Info:


Directions to Away Soccer Games:


Alternate route to Juniata Mennonite game:

Soccer Training & Workouts:

You should work at least 30 minutes every day with a soccer ball (dribbling, pass, trap and juggle).

To increase speed and endurance:

  • Warm up for 5 minutes by stretching, walking, etc.
  • Run for 2 minutes as fast as you can.
  • Walk for 2 minutes.
  • Run for 2 minutes as fast as you can.
  • Walk for 2 minutes.
  • Run for 1 minute as fast as you can.
  • Walk for 2 minutes.
  • Run for 1 minute as fast as you can.
  • Walk for 2 minutes.
  • Run for 2 minutes as fast as you can.

Strength & Conditioning:

  • 5 minute warm up jog.
  • 20 yard sprint (can become longer as conditioning increases)

             -- Sprint 20 yards (sprint hard until end, stop quickly like shuttle run)
-- Take one breath.
-- Sprint back - two breaths
-- back - three breaths
-- total ten sprints

  • 2 minute abs

            -- 30 sec. crunch
-- 30 sec. left oblique
-- knees both laying to the right - shoulders in same position as crunch and

movement the same - straight up and down.
-- 30 sec. right oblique
-- 30 sec. bicycle crunch

  • 1 minute push ups
  • 1-2 minute leg lifts

            -- legs straight - life from hips from 6 inches above the ground to straight up and 
back down to 6 inches.

  •  1-2 minutes - in place lunges
  • 1-2 minutes planks
  • 1-2 minutes burpees

            -- like a squat thrust with a jump up at the end.

  •  1-2 minutes "6 inches"

            -- lay down - legs straight with feet hovering 6 inches off the ground.

  •  2 minutes toe raises on a step or stable platform.
  • 5 minutes cool down run and stretching.

***You should move from one exercise to the next as quickly as possible to increase the aerobic conditioning benefits.  Amount of time on each exercise can be increased by 15-30 second intervals as conditioning increases.