Rossville Middle School
RMS SUMMER SOCCER (Girls) (Boys listed below)
Off Season Workout
All 3 of the following should be done per week. The goal of this summer is for everyone to stay in shape/get in shape. So often athletes leave for the summer, do nothing and get out of shape. The athletes from other schools refuse to let this happen. It is our time to do the same. It is your responsibility to do this. You should do it for yourself. You will feel and look better if you stay in shape during the summer. You have to do all 3 of these sometime during the week. You do not have to do it in order, but do all 3 at least once a week.
1. 20 minute interval workout
4 minute steady jog
1 minute light jog/steady walk
2 minute steady jog
1 minute light jog/steady walk
20 second sprint
2:30 minute light jog/steady walk
20 second sprint
2:30 minute light jog/steady walk
3 minute steady job
1 minute light jog/steady walk
40 seconds ¾ sprint
2:30 minute light jog/steady walk
2. 30 + minutes of physical activity—Swimming, a class at a gym (aerobics, spin class, etc.), Basketball, Soccer, jogging, etc.
3. 20 + minute jog
Summer Practices:
We are going to do summer practices this summer. Every Monday night from 5:30-7:30 at the Ridgeland High School practice field. We will be practicing with the high school players and Chattanooga Valley Middle School. It is important for you to come to as many summer practices as you can. Your dedication during the off-season will show off next season. If you want to impress you need to come to as many summer practices as you can.
Practice dates: June 7, June 14, June 21, June 28, July 12, July 19, and July 26 from 5:30 to 7:30.
Boys Soccer
Below are the optional summer workout dates for anyone interested in playing soccer next year so they can be posted to the website.
Soccer Summer Workouts will be at Rossville Middle School from 5:00-7:00 PM on the following days.
June 8th, 2010
June 15th, 2010
June 22nd, 2010
July 13th, 2010
July 20th, 2010
Thank you!
Coach Casey Payne
