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Boys Soccer

SPRAGUE BOYS SOCCER

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Nutritional guide is attached for players.  We will be conditioning more this year, so please treat your body right.

Summer conditioning schedule is attached.  We cannot compete with other teams if we show up to team camp without a good fitness base.  Fitness takes 6-8 weeks to achieve.

Please sign up for the remind app.  I can only use this or district email to communicate.  https://www.remind.com/join/3h3h7

Our Season kicks off for Team Camp on August 9-12, $50, Includes t-shirt. Click on the link below you can print and bring or just sign up when you come.

sprague team camp form

August 12 4-8pm potluck, Team Mtg and Team Camp game at the Stadium

Tryouts August 14-15 (12-3 PM)  

Varsity team bonding events:

8/18 T2 game in Portland

8/22 Rock Box  

8/27 Team dinner/scrimmage Stadium

 Thanks

Coach Barnes

 

Schedule:

   
   
   
   
   
   
   
Tue Aug 1 5-630 pm Boys Soccer Conditioning Turf
Thu Aug 3 4:30-630 pm Boys Soccer field set up/train
Fri Aug 4 5-630 pm Boys Soccer Conditioning Turf
Wed Aug 9 8 – 10:00pm Boys Soccer Team Camp Stadium Turf
Thu Aug 10 12 – 3:00pm Boys Soccer Team Camp Stadium Turf
Fri Aug 11 12 – 3:00pm Boys Soccer Team Camp Stadium Turf
Sat Aug 12 4:00pm – 8:00pm Boys Soccer Team Camp Stadium Turf / Parent MTG
Mon Aug 14 12:00pm – 3:00pm Boys Soccer Tryouts Stadium Turf
Tue Aug 15 12:00pm – 3:00pm Boys Soccer Tryouts Stadium Turf
Wed Aug 16 12:00pm – 3:00pm Boys Soccer Practice Stadium Turf
3:00pm – 5:00pm Boys Soccer JV & JV2 Skyline field 1
Thu Aug 17 12:00pm – 3:00pm Boys Soccer Practice Stadium Turf
3:00pm – 5:00pm Boys Soccer JV & JV2 Skyline field 1
Fri Aug 18 12:00pm – 3:00pm Boys Soccer Practice Stadium Turf
3:00pm – 5:00pm

 

7:30pm

Boys Soccer JV & JV2 Skyline field 1

 

Varsity T2 Game

   
 
Tue Aug 22 10-1pm

2:00pm – 5:00pm

Varsity Rock Box

Boys Soccer Practice Stadium Turf

3:00pm – 5:00pm Boys Soccer JV & JV2 Skyline field 1
Wed Aug 23 12:00pm – 3:00pm Boys Soccer Practice Stadium Turf
3:00pm – 5:00pm Boys Soccer JV & JV2 Skyline field 1
Thu Aug 24 12:00pm – 3:00pm Boys Soccer Practice Stadium Turf
3:00pm – 5:00pm Boys Soccer JV & JV2 Skyline field 1
Fri Aug 25 8:00am – 10:00am Boys Soccer Conditioning Turf
Sun Aug 27 4:00pm – 7:00pm Varsity Boys Soccer Practice Stadium Turf and dinner
Mon Aug 28 12:00pm – 3:00pm Boys Soccer Practice Stadium Turf
3:00pm – 5:00pm Boys Soccer JV & JV2 Skyline field 1
Tue Aug 29 3:00pm – 5:00pm Boys Soccer JV & JV2 Skyline field 1
Wed Aug 30 12:00pm – 3:00pm Boys Soccer Practice Stadium Turf
3:00pm – 5:00pm Boys Soccer JV & JV2 Skyline field 1
Thu Aug 31 3:00pm – 5:00pm Boys Soccer JV & JV2 Skyline field 1
Fri Sep 1 12:00pm – 3:00pm Boys Soccer Practice Stadium Turf
3:00pm – 5:00pm Boys Soccer JV & JV2 Skyline field 1

 

Sprague Soccer Sprinting Workouts

Starts May 8th -Ends August 8th

WEEK 1

1 time per week

WEEK 2

1 time per week

WEEK 3

1 time per week

8 x 20 yds 10 x 20 yds 12 x 20 yds

 

6 x 40 yds

 

8 x 40 yds 10 x 40 yds
4 x 60 yds 6 x 60 yds 6 x 60 yds

 

2 x 80 yds 4 x 80 yds 4 x 80 yds

 

1 x 100 yds 2 X 100 yds 3 x 100 yds

 

 

WEEK 4 & 5

1 time per week

WEEK 6

1 time per week

WEEK 7 & 8

1 time per week

14 x 20 yds 16 x 20 yds 18 x 20 yds

 

10 x 40 yds 10 x 40 yds 10 x 40 yds

 

8 x 60 yds 8 x 60 yds 8 x 60 yds

 

6 x 80 yds 6 x 80 yds 6 x 80 yds

 

4 x 100 yds 4 x 100 yds 4 x 100 yds

 

 

WEEK 9 & 10 &11

1 time per week

WEEK 12 & 13 & 14

1 time per week

REST PERIOD WEEKS 1-7 REST PERIOD WEEKS 8-13

 

18 x 20 yds 20 x 20 yds

 

30 seconds for 20’s 20 seconds for 20’s

 

10 x 40 yds

 

10 x 40 yds 45 seconds for 40’s 30 seconds for 40’s

 

8 x 60 yds 8 x 60 yds

 

60 seconds for 60’s 45 seconds for 60’s

 

6 x 80 yds 6 x 80 yds

 

75 seconds for 80’s 60 seconds for 80’s

 

4 x 100 yds 4 x 100 yds

 

90 seconds for 100’s 75 seconds for 100’s

 

 

Sprague Soccer Conditioning Workouts

Starts May 8th -Ends August 8th

(Choose one workout per session, 3 times per week, challenge yourself and to set new PR’s)

TRACK WORKOUT A

4 laps 1 mile Rest 3 minutes

2 laps ½ mile Rest 90 seconds

2 laps ½ mile Rest 90 seconds

1 lap ¼ mile Rest 90 seconds

1 lap ¼ mile Rest 90 seconds

2 laps ½ mile FINISHED

TRACK WORKOUT B

4 laps 1 mile Rest 2 minutes

3 laps ¾ mile Rest 90 seconds

2 laps ½ mile Rest 90 seconds

2 laps ½ mile Rest 90 seconds

1 lap ¼ mile Rest 90 seconds

1 lap ¼ mile FINISHED

PYRAMID TRACK WORKOUT

1 lap ¼ mile Rest 30 seconds

2 laps ½ mile Rest 70 seconds

3 laps ¾ mile Rest 90 seconds

4 laps 1 mile Rest 2 minutes

3 laps ¾ mile Rest 90 seconds

2 laps ½ mile Rest 70 seconds

1 lap ¼ mile FINISHED

RECORD EXAXT TIME, PULSE RATE, AND DISTANCES. BE EXACT! BE SURE TO STRETCH 10-15 MINUTES BEFORE & AFTER WORKOUTS. Do only what you are able. Consult a doctor before starting any program for the first time, we are not liable for any injuries or heath conditions that come from performing this program.

 

Sprague Soccer Weekly Summer Training Schedule

 

  1. Here is a recommended daily routine for a player who practices 2x’s a week and

plays one games a week:

Day 1 (Sunday) OFF/STRETCH DAY & JUGGLING & Wall Work

Day 2 (Monday) Conditioning & Coerver

Day 3 (Tuesday)* Practice with Club Team & SPRINTS & Light lift

Day 4 (Wednesday) OFF/STRETCH DAY & JUGGLING & Light Coerver

Day 5 (Thursday) Practice with Club Team & LIFT

Day 6 (Friday) Light Conditioning & Figure 8

Day 7 (Saturday) Game with Club Team

 

  1. Recommended daily routine for a player who is not playing with a Club.

Day 1 (Sunday) Conditioning & Figure 8

Day 2 (Monday) Lift I & Wall work & Coerver

Day 3 (Tuesday) OFF/STRETCH DAY & Juggling, Figure 8

Day 4 (Wednesday) Conditioning & Functional Training

Day 5 (Thursday) Lift II & Coerver

Day 6 (Friday) OFF/STRETCH DAY & Juggling, Wall Work

Day 7 (Saturday) Sprints & Functional Training

 

Figure 8

  1. Inside the foot– Dribbling around two cones in a figure 8 direction, use only the inside of your left and right foot, exploding out of each turn.

 

  1. Outside the foot– Dribbling around two cones in a figure 8 direction, use only the outside of your left and right foot, exploding out of each turn.

 

  1. 360 turn– Using any part of your foot, dribble in a figure 8 direction, but this time at each cone, dribble 360 around the cone and then explode to next cone.

 

  1. Sole of the foot– Dribbling around two cones in a figure 8 direction, use only the sole of your left and right foot, exploding out of each turn.

 

  1. Sole Roll Inside– Dribbling around two cones in a figure 8 direction, dribble with any part of your foot and when coming out of the turn, sole role with the bottom of your foot across your body and speed dribble with the inside of the opposite foot.

 

  1. Sole Roll Outside– Dribbling around two cones in a figure 8 direction, dribble any part of your foot and when coming out of the turn, sole role with the bottom of your foot across your body and speed dribble with the outside of the opposite foot.

 

Wall Work

Wall Work- Passing Series (Choose 3 out of 4) Passing Series (15 min) working against a wall, make sure you are challenging yourself to become a better player by passing a well weighted ball.  For the driven and whipped balls, find a goal on the field and practice hitting the balls into the net so you do not have to go and chase.

  1. One touch 5 yards- Working with any wall, stand 5 yards away and as quickly as possible pass against the wall one touch, alternating feet. Challenge yourself and play the ball with pace.
  2. Inside the foot pass 10-20-30 yards- Working end line to end line, start out passing a ball 10 yards with pace. Move back to 20 yard and 30 yards. The ball should stay on the ground at all times and everything should be done two touch sequence, alternating feet.
  3. Driven balls 30 yards- Working end line to end line drive a ball with your laces to the opposite wall in the gym, alternating feet. Really concentrate on hitting a line drive. If you can, put an “X” on the wall and try to hit the “X”.
  4. Whipped balls 30 yards- Working end line to end line whip a ball with the inside of your foot to the opposite wall in the gym alternating feet. Really concentrate on the bend of the ball. It is important to hit the ball directly off of your big toe. If you can, put a line on the wall and try to hit below the line.

 

Wall WorkTurning Series (Choose 3 out of 4) Inside a gym working side to side, pass a ball inside of the foot with enough pace to allow you to practice all of the turns below. Play the ball up against one of the walls and when the ball comes back to you, use one of the four turns below to play the other wall. If you turn using your left foot, you should be passing with your right foot. It is very important to concentrate on doing these turns correctly, in challenging yourself to become a better player.

  1. Bounce or self-pass- As a ball is being played into your feet, create separation by touching the ball backwards which will allow you to square up to the defender.
  2. Half-Turn- As the ball is being played into your feet; you receive the ball side on with your one foot only slowing the pace of the ball down enough to turn out with your other foot. Never slow the ball down and dribble out with same foot and ball should never stop moving.
  3. Inside the foot turn- As the ball is being played into your feet; beside on and with the inside of your foot turn with the ball towards your opposite shoulder. Tighter the turn the better.
  4. Outside the foot turn- As the ball is being played into your feet; beside on and with the outside of your foot turn towards the same shoulder. Tighter the turn the better. Since you do not have two walls to work with, after turning the ball, sprint dribble, 5-7 yards and return to play the ball against the wall or bench.

Wall Work- Receiving Series (Choose 3 out of 5)

  1. Left to Right/Right to Left- Working with any wall, pass from 10-12 yards away, receiving with your right foot and playing it with your left or receiving it with your left foot and playing with your right. Remember when receiving you want the ball to be played across at a 45 degree angle.
  2. Right to Right/Left to Left- Working with any wall, pass from 10-12 yards away, receive the ball with your right foot and pass with your right or receive left and pass left. Really concentrate on touch-pass.
  3. Right Inside to Right Outside/Left Inside to Left Outside- Working with any wall, pass from 10-12 yards away, receiving the ball with inside of your right foot touching it across your body and playing the ball with outside of your right. Repeat the same pattern with your left foot. Touching the ball quickly across your body is key to making this series work.
  4. Right Sole Roll to Left/Left Sole Roll to Right- Working with any wall, pass from 10-12 yards away, receiving the ball with the sole of your right foot and rolling it to your left foot or receiving the ball with the sole of your left foot and rolling it to your right foot.
  5. Right Outside to Right Inside/Left Outside to Left Inside- Working with any wall, pass from10-12 yards away, receiving the ball with outside of your foot and playing it with the inside of your same foot. Really concentrate on receiving this side on and pretending there is pressure on your back.

 

Wall Juggling Series (15 min)

Each body part should be used for 5 minutes each. 3 reps of CHEST, THIGH, VOLLEY BACK, TO WALL FOR 5 MINUTES, (alternate left and right foot volleys back to wall…ball should not hit the ground. Any combination can be used, (i.e. chest to left volley, right thigh to left volley, etc). If you do not have access to a gym, find a wall outside do the same series’ above. This session is about the combination of body parts so make sure to use all 3 of them with sufficient enough to become an expertise. If you do not have access to a wall or side of a building high juggle and receive with all the different body parts.

 

Wall Work: Heading Series (15 min)

Clearing with directional heading– start by juggling at a center cone, once under control volley at the wall. Volley needs to be high enough so that you can OTH control where the header is going (RIGHT side then LEFT) and so that you can head back to wall with power. Your goal is to head the ball high and away with a clearing technique that is higher than the volley you played to start the exercise. Once you head it AWAY, you must get to the ball before it hits the ground using a settling touch, (thigh, foot and chest). Once settled, speed dribble back to the cone and repeat the cycle. (7.5 minutes)

Heading to score– start by juggling at center cone, once under control volley at the wall. Volley needs to be high so that you can BOTH control where the header is going (RIGHT side then LEFT) and so that you can head back to the wall with power. Your goal is to head the ball down at a cone as if you were scoring a goal. Once you head it DOWN, you must get to the ball as quickly as possible and speed dribble back to the cone and repeat the cycle. (7.5 minutes). You can also throw ball in air if you have no wall.                                                                                                     FUNCTIONAL TECHNICAL TRAINING Functional Training is technical/tactical exercises that you rehearse on the actual part of the field that you will function in the game by position. For a lot of the below exercises, you will need to set up targets to hit with passes. They can be trash cans, articles of clothing, whatever. A bench will be helpful to act as a player passing you the ball if you cannot get a partner.

Backs

  1. A) Serve a 40 yard flighted ball to a target down the field. Imagine you are receiving the ball from an outside/center back, take a look up the field before you receive the ball, touch the ball to the outside/inside, get your head up to see the target and serve a 40 yard flighted ball to a target. You may need to set up a bench to rebound the ball to yourself to start the play. I.E. if you are the left back and are receiving a ball from the left center back place the bench on the inside of the field and pass the ball up against the bench and receive the ball across your body. Hit 10 balls to the left side of the field than right side. Repeat this cycle 5x’s.
  2. B) Clearing bouncing balls- During this exercise bounce the ball in front of you and drive the ball high and wide. Let the ball bounce different amounts of times but make sure to concentrate on hitting the middle of the ball. Too many times in we struggled on clearing bouncing balls. You are not finding a target, you are clearing the ball for us to regroup, (if you have a partner have the partner bounce balls to you from wide, diagonal and directly in front of you

Outside Midfielders

  1. A) Touch the ball into space down the end line from about 35 yards out, take a hard touch toward the goal (almost where the 18 box meets the goal line), get your head up to survey the box and get a service into one of the three different targets set up in the box (near, central, and far). Hit 10 balls on the left side of the field than right side. Repeat this cycle 5x.

Central Midfielders

  1. A) Spray the ball around the pitch/Switch the point of attack! Imagine you are receiving a ball from a flank, survey the field before you receive the ball, take a prep touch in direction you want to go with the ball and hit the target on the next touch. Set-up a central defender target, weak side back and midfielder target; as well as a forward target to pass the ball. Mix it up! I.E if you are practicing receiving balls from the right side of the field place the bench on that side of the field so you receive the ball across your body. If you have a partner, have him hit different variations of passes at you so you can settle the ball and play. Hit 10 consecutive balls. Repeat this cycle 5x’s.
  2. B) Penetrating balls! Imagine receiving a ball from a forward or a high outside midfielder; take a look up the field before you receive the ball, and than play positive/forward/penetrating pass up field. Work on a penetrating ball that does not slow down the attackers run. Also be able to receive that ball, take a few dribbles with pace and slot a ball. If you are an ACM on Villanova you must be a great final passer and be dynamic enough to pass on the dribble.
  3. C) Properly weighted balls- As a central midfielder you need to learn the difference in the pace of the ball you play to which position. If you are playing a horizontal ball to an outside back, it is going to be a different pace then a ball being played laterally into a target. After passing to a bench, play balls to an OB, OM and a target position and start to read the speed to which you need to play the ball at.

 

FUNCTIONAL TECHNICAL TRAINING

Forwards

  1. A) Continuously handle driven balls into your chest, knock them down then touch them to a target. Have 10 balls driven into you or rebound 10 balls to yourself from a bench. Make sure the balls are driven into you with pace. This drill works really well with a partner. Then, work on turning with the driven ball into space. Touch into a direction, and beat a cone and end with a finish. Then play balls over your head into space, touch it down and attack the goal. Beat a cone and end with a finish. Then work on receiving balls back to goal and laying the ball off to the strong side OB. The style to which we want to play is we want our OB to be the deep option for the target so work on receiving balls and dropping it 15-20 yards backwards on a diagonal.
  2. B) Any type of one or two touch finishing exercises that you think are game related. Use your imagination! I.E. Set-up 4 different cones and label them 1,2,3,4. Standing 25 yards away with your back to the goal, create different sequences where you might weave in an out of the cones, hop the cones, up and back through the cones or side shuffle from 1-2-1-4-3. After completing the sequence turn and prep the ball with one touch and fire at goal on your second. This allows finishing having fitness and being more game real.
  3. C) Try to find yourself in as many 1v1 situations to big/small goals. Find a partner or shadow train (dribble to beat a cone and finish). During your 1v1 situations make sure you are doing the work from 35 yards to goal so you can find that half second to shoot the ball. At this level, if you can create enough space to avoid the defender, which can make a difference, between your shot getting off or getting blocked.

 

Coerver Work

On a line with four cones, do all these different moves, and change of directions at game speed. Being successful and accomplishing these two things will allow for you to become a more confident and dynamic player with the ball at your feet.

Moves:

    1. Drop Shoulder- simplest, easiest and because of this, the most important move to master; fake kick, dropping opposite shoulder of the faking foot, push off of standing foot and explode outward with outside of foot; or, with inside of foot, explode turning inward across the body or, chip or lift while exploding in either direction using upper toe area.
    2. Step Over- With ball moving, step around the ball so ball is outside of the step over foot, turn and take the ball away with the outside of your other foot.
    3. Matthews- Fake over top the ball with your foot and sell the move by dipping your shoulder, then take ball in the opposite direction with the outside of the opposite foot, (explode).
    4. Cap or “L”- Cut ball with inside of foot slightly backwards and take the ballahead with the inside of the opposite foot pushing it directly forward.
    5. V-Cut- With sole of the foot farthest from the ball pull the ball back across the body and explode with the inside, or outside of same foot.
    6. Hip Swivel- Fake with inside of one foot by swiveling hips toward ball, then reverse direction and take the ball with the inside of other foot.
    7. Big Toe-Little Toe- While the ball is moving, touch ball with big toe “inside of foot” inward and quickly touch away with little toe “outside of foot” and explode. To sell it, make sure you dip your shoulder inward which should allow you to be in an athletic possession to explode out.
    8. Rooney- While dribbling at pace you slow down approaching a defender and pretend to roll the ball back with the sole of your foot, instead explode and role the ball forward beyond the defender. Shoulder shake is important.
    9. Ronaldo- Dribbling at speed, you push the ball ahead and with your right foot, push it behind your left leg.
    10. Front Roll- While moving forward, pull ball across body with sole and take with outside of opposite foot.

Change of Direction:

    1. Cruyff- Fake kick like you are crossing the ball, but instead pull ball behind the standing leg and change directions.
    2. Zico- With the ball, you step inward around the ball and spin back to your right, but taking the ball away with your left foot.
    3. Inside the foot chop- With the inside of your foot, chop down on the top half of the ball, pushing the ball back in the opposite direction. It is important that the ball is outside your standing foot or this will not work. ite direction.
    4. Outside the foot chop- With the outside of your foot, chop down on the top half of the ball, pushing the ball back in the opposite side

 

Juggling 1:

50 Consecutive touches following the sequence of: 10 right foot juggles, 10 left foot juggles, 10 right thigh juggles, 10 left thigh juggles, 10 head juggles *ALL sequences start with ball on ground and you can use any move to get it to your feet!

  1. Head to right thigh and back to head continuously (5x)
  2. Head to left thigh and back to head continuously (5x)
  3. Right thigh to right foot, and back to right thigh continuously (5x)
  4. Left thigh to left foot, and back to left thigh continuously (5x)
  5. Right thigh to left foot, and back to left thigh continuously (5x)
  6. Left thigh to right foot, and back to left thigh continuously (5x)
  7. Chest to foot and back to chest continuously (5x)
  8. Chest to left foot and back to chest continuously (5x)
  9. Right foot to left foot then right thigh and back to right foot continuously (5x)
  10. Left foot to right foot then to left thigh and back to left foot continuously (5x)
  11. Head to right foot and back to head continuously (5x)
  12. Head to left foot and back to head continuously (5)

 

JUGGLING/SETTLING SERIES 2:

*All series begin with four juggles then a settle and carry in opposite direction then facing with two three sprint dribbles.

  1. Head to right thigh, head to left thigh take away with inside of right foot.
  2. Chest to right foot, chest then left foot, take away with outside of right foot
  3. Right thigh to left thigh, take away with inside of left foot
  4. Right foot to left foot, take away with outside of left foot
  5. Right foot to head, left foot to head, take away with inside of right foot
  6. Right foot to right thigh, left foot to left thigh, take away with outside of left foot

 

Continuous Juggling Challenge 3:

NO BREAKS, if you drop the ball recover it immediately and continue.

CHALLENGE YOURSELF!

  1. Juggle 50 times with both feet keeping the ball below your waist go right into
  2. Juggle 3 low, 1 high with feet (15x), right into
  3. Juggle 3 low, 1 high drop to a knee, get back to feet and control (10x) right into
  4. Juggle 3 with right foot, 3 with left foot, 3 with head (15x) right into
  5. Juggle 2 low touches with right foot, 1 high touch and repeat with left foot (10x)
  6. 80 touches with both feet moving forward and backwards

 

We know you are all busy with the summer months approaching, but stay focused on your nutrition. To help you instill some good nutritional behavior we have mapped out your optimum 24 hour protocol for training and competing.

 

Pre Workout Meal (30-60 minutes):

Fruits, protein, and a high carbohydrate sports drink.

The Workout:

WATER, 4 to 8 ounces every 20 minutes

Post Workout Meal (30-60 minutes):

One gram of carbs per pound of body weigh (180 lbs=180 grams) and .25 grams of protein per pound of body weight (180 lbs=45 grams).

2 Cups of Water per pound lost.

Two to Three Hour Meal:

Get a healthy, well balanced and hearty meal

Take in fluids

Over next 18 hours:

Rest and Relax, take in protein (Entire Day = 4 meals, 2 Snacks)

Stretch

Eight hours of Sleep

 

SAMPLE MEALS SELECTED FOR TIME FRAME

Morning Breakfasts:

Sample 1- Egg Sandwich on Bagel/English muffin  – Turkey bacon or sausage, Non Fat yogurt, Apple, Skim Milk.

Sample 2- 2 Waffles, French toast, or Pancakes (No Butter), Piece of Cantaloupe, Lean Ham, Apple Juice.

Sample 3- Scrambled or Poached Egg, Oatmeal, Piece of Wheat Toast, Orange or Grapefruit, Milk.

Sample 4- Bran Cereal w/ banana, strawberries, or blueberries, Bagel/ w light cream cheese or jelly (No Butter), Apple, Orange Juice

 

Pre workout Meals (30-60 minutes prior)

HIGH PROTEIN:

Sample 1– Black beans, Cheddar cheese, Brown rice Burrito, Water or Protein Shake.

Sample 2- Green and Red peppers, Sweet corn, Peas, Balsamic vinegar in a pita, Water or Protein Shake.

Sample 3- Lean Ham Sandwich on Kaiser Roll, Lettuce, Tomato, Mustard, Non Fat Yogurt, Handful of jelly beans, Water or Protein Shake.

Sample 4- Tossed Salad with tuna, Wheat crackers, Applesauce, Piece of fruit, Water or Protein Shake .

 

Post Workout Meals (30-60 minutes post)

HIGH CARBS:

Sample 1- Potato gnocchi tossed with butter and sage, Handful of trail mix or jelly beans, Green beans, Sports drink, Water, or chocolate milk.

Sample 2- Baked chicken with light butter and seasonings, Side of mixed vegetables, Mashed potatoes, Piece of angel food cake, Sports Drink, Water, chocolate milk.

Sample 3- Fish (Shrimp, Pollack, Tuna, Salmon, Flounder, or Swordfish), Green beans, Baked potato (No butter), Oatmeal raisin cookie, Piece of fruit, Sports drink, Water, or chocolate milk.

Sample 4- Turkey Sandwich or Peanut Butter and Jelly Sandwich whole grain bread, Non fat yogurt, Wheat crackers, Fruit, Sports drink, Water, chocolate milk.

Two to Three Hours Post Workout

WELL BALANCED:

Sample 1- Meat filled Ravioli with tomato sauce, Tossed salad (light oil based or French dressing), Piece of fruit, Water.

Sample 2, Grilled chicken with sausage or ham, Broccoli, Green beans, Peas, or Carrots, Brown Rice, Tomato soup, Fruit salad, Water.

Sample 3- Lean Pork Chops, Sirloin or Flank Steak, Whole Wheat Roll, Cauliflower, Corn, Jello, Skim milk

Sample 4- Broiled Fish (Shrimp, Pollack, Flounder, Lobster, Tuna, Salmon, or Swordfish), Piece Italian bread (No Butter), Tossed salad, Broccoli, Applesauce, Water

 

Snacks: (2x a day)

Popcorn

Sunflower seeds

Cherries

Honey and Oat bars

Granola Bars

Fig Newton

Piece of Any Fruit

Light Chocolate Pudding

 

RECOMMENDED RULES TO LIVE BY

1) DO NOT SKIP MEALS

2) EAT BREAKFAST

3) DRINK WATER

4) STAY AWAY FROM SALT

5) NO FRIED FOODS

6) NO SODA

7) BEFORE BED HAVE A SMALL SNACK OR GLASS OF MILK

Breakfasts before a morning training session:• Non- or low-fat yogurt with diced apple and slivered almonds; one slice of toast with Nutella spread. • Any bran cereal with sliced peaches or sliced banana and skim or soy milk; half a grapefruit.

Pre-Workout lunches:• Whole black beans, cheddar cheese, brown rice, and sunflower seeds on corn tortillas • Veggie pocket: combine sliced red and green peppers, sweet corn, peas, plain non-fat yogurt, pepper and a dash of balsamic vinegar. Stuff a pita pocket with the mixture.

Dinners for the nocturnal sweaters:• Meat-filled ravioli with tomato sauce (vegetarian option: butternut squash ravioli with pesto sauce); modified Waldorf salad—greens with sliced apple and walnuts • Grilled chicken apple sausage; tomato soup; fruit salad of sliced pears, apples, plums, grapefruit and grapes.

Breakfasts for the early birds who have already been up and out:• Cornflakes with raisins, skim or soy milk; wedge of honeydew melon • Waffles topped with diced pineapple; glass of orange juice Lunches for the exercised: • Lean ham sandwich on a Kaiser roll, French fries, handful of jelly beans • Black bean soup and corn chips, orange soda, fruit leather

Post-workout dinners:• Potato gnocchi tossed with butter and sage; roasted beet salad—slice beets and put in oven for 40 minutes, toss with olive oil, balsamic vinegar, and a little feta cheese. Handful of GORP (dates, raisins, chocolate chips, peanuts, and almonds) • Chicken Marbella—bake chicken breasts with prunes, brown sugar and white wine; serve with couscous. Angel-food cake.

Game Schedule: Visit the Greater valley website before each game as schedules change often: http://www.greatervalleyconference.org/public/genie/586/school/5/

 

Tuesday, Aug 29, 2017
  Soccer: Boys JV Game 5:00PM Ridgeview Sprague High School
  Soccer: Boys Varsity Game 7:00PM Ridgeview Sprague High School
Thursday, Aug 31, 2017
  Soccer: Boys Varsity Game 6:00PM Away vs. Central Central High School
  Soccer: Boys JV Game 6:00PM Away vs. Central Ash Creek Elementary
Tuesday, Sep 5, 2017
  Soccer: Boys JV Game 4:15PM Away vs. Lincoln Delta Park
  Soccer: Boys Varsity Game 7:30PM Away vs. Lincoln Lincoln High School
Thursday, Sep 7, 2017
  Soccer: Boys JV Game 4:00PM Away vs. Tualatin Tualatin High School
  Soccer: Boys Varsity Game 7:00PM Away vs. Tualatin Tualatin High School
Tuesday, Sep 12, 2017
  Soccer: Boys JV Game 5:00PM Century Sprague High School
  Soccer: Boys Varsity Game 7:00PM Century Sprague High School
Thursday, Sep 14, 2017
  Soccer: Boys JV Game 5:00PM Benson Polytechnic Sprague High School
  Soccer: Boys Varsity Game 7:00PM Benson Polytechnic Sprague High School
Tuesday, Sep 19, 2017
  Soccer: Boys JV Game 5:00PM Away vs. North Salem North Salem High School
  Soccer: Boys Varsity Game 7:00PM Away vs. North Salem North Salem High School
Thursday, Sep 21, 2017
  Soccer: Boys JV Game 5:00PM McMinnville Sprague High School
  Soccer: Boys Varsity Game 7:00PM McMinnville Sprague High School
Tuesday, Sep 26, 2017
  Soccer: Boys JV Game 5:00PM Away vs. South Salem South Salem High School
  Soccer: Boys Varsity Game 7:00PM Away vs. South Salem South Salem High School
Thursday, Sep 28, 2017
  Soccer: Boys JV Game 5:00PM McNary Sprague High School
  Soccer: Boys Varsity Game 7:00PM McNary Sprague High School
Wednesday, Oct 4, 2017
  Soccer: Boys JV Game 5:00PM Away vs. West Salem West Salem High School
  Soccer: Boys Varsity Game 7:00PM Away vs. West Salem West Salem High School
Friday, Oct 6, 2017
  Soccer: Boys Varsity Game 4:00PM Forest Grove Sprague High School
  Soccer: Boys JV Game 4:00PM Forest Grove Sprague High School
Tuesday, Oct 10, 2017
  Soccer: Boys JV Game 5:00PM West Albany Sprague High School
  Soccer: Boys Varsity Game 7:00PM West Albany Sprague High School
Thursday, Oct 19, 2017
  Soccer: Boys JV Game 5:00PM Away vs. McKay McKay High School
  Soccer: Boys Varsity Game 7:00PM Away vs. McKay McKay High School

 

The Boys Soccer Team is selling large Sprague Spirit Scarves. Show your school spirit and purchase one today for only $20. Perfect for cold weather outings, Soccer matches, Football games, and all Sprague Olympians Athletics events. See Mr. Terns!!

Scarves (1)

 

  • Announcement

  • Boys Soccer Ranked 7th

  • Boys Soccer

  • Boys Soccer

Athlete Of The Week Caleb Lounsbury Boys Soccer

Caleb Lounsbury earned Athlete of the week.  He has scored 4 goals and had several assists. Contributing to the early success of the Boys Soccer Program.

Sprague Boys Soccer win @ Home! Now ranked 4th in the State!

The Sprague Boys Soccer program wins at home against 5th ranked Century.  Edgar Gomez opened up the scoring with a header, Caleb Lounsbury then finished a set piece. Edgar Gomez then sealed the win with a goal-assisted by Isaac Lounsbury. Sprague hosts Benson on Thursday night, come join us.

Varsity Boys Soccer Win again!

Sprague Boys Soccer Traveled to Tualatin and captured the win on the road.  Saul Hernandez scored both goals in the 2-1 win.

Sprague Boys Soccer Win Home Opener!

Sprague Boys win 3-0 vs Ridgeview Thanks for everyone to came and support us!

2017 FUTURE OLYMPIAN SOCCER ACADEMY (FOSA)

FOSA Youth Camp FOSA Youth Camp Attention Parents: Registration Is Now Open!   2017 FUTURE OLYMPIAN SOCCER ACADEMY (FOSA)   When: August 7th – 10th from 4:00 to 5:30 PM Where: Sprague High School – 2373 Kuebler Blvd. Salem, OR 97302 Why: Because We aim to develop sound, technical players Cost: $49 Who: Boys & Girls, K – 7th grades Includes: Academy T-Shirt and Soccer […]

Sprague Boys Soccer Summer Activities

Visit our team page for the latest training opportunities and updates.  Players wanted.  Our program continues to grow and improve each year.  Come out and join us for a rewarding and positive experience! Thanks Coach Barnes

Sprague Boys Soccer Players Win State Tournament

The Sprague Boys Soccer Program had 2 players win a State Tournament last week.    The boys played for their club team 4H Barcelona and won the Presidents Cup.  The boys worked hard winning 4 consecutive games in the statewide competition that was played over the month of April.  These statewide competitions have many teams from […]

Sprague Boys Soccer Community Outreach

The Sprague Boys Soccer Team put on a Soccer Clinic last week.  The Soccer Clinic was for Sumpter Elementary School’s  3rd-5th grade Autism EGC classroom.  The children were so excited to participate and play alongside the Sprague Boys Soccer players.  The afternoon was a success thanks to their teacher Hannah Nord and the Olympian Soccer players!

Sprague Boys Soccer Alumni selected for the Portland Timbers!

The Timbers U23 announced the signing of two former Sprague HS Boys Soccer alumni. Coach Jared Rust and player Reed Baez will join the squad during the 2017 season. Reed Baez joins the Timbers U23 team following garnering West Coast Conference (WCC) All-Freshman Team honors with the Portland Pilots in 2015 while then helping the […]

Tuesday Night Boys Soccer Preview versus McMinnville Away

The McMinnville Grizzlies are ranked #2 in the state, with a record of 7-0.  Last year they were #1 team in the state.  The GVC is the strongest group in state soccer again this year. West HS #1, McMinnville #2, South HS #7, and 3 others in the top 25. Sprague is ranked 26th which […]

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