Here's a general outline of my routine. It starts on Sunday, the day after my match, so that I can get a mindset that the match is the ultimate goal of the week, and that I start the cycle all over again the next day. My routine is based around two things: Endurance/Fitness and Strength/Weightlifting.

The exercises I'm using were compiled from training routines on various sites.

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**Sunday**

*Endurance/Fitness*

20 Minutes - Strength Circuit

30 Minutes - Fartlek Running

10 Minutes - Stretching

**Monday**

*Strength/Weightlifting*

Muscle Group: Legs: Quads, Hamstrings, Glutes, Calves

Speed Sqaut - 3 x 12

Dumbbell Side Lunges - 3 x 12

Leg Extension - 3 x 12

Leg Curl - 3 x 12

Stiff Leg Dead Lift - 3 x 12

Calf Raises - 3 x 12

**Tuesday**

*Endurance/Fitness*

20 Minutes - Strength Circuit

30 Minutes - Speed Running

10 Minutes - Stretching

**Wednesday**

*Strength/Weightlifting*

Muscle Group: Chest, Shoulders, Triceps

Bench Press - 3 x 10

Dumbbell Incline Press - 3 x 10

Dumbbell Shoulder Press - 3 x 10

Push Press - 3 x 10

Standing Dumbbell Triceps Extension - 3 x 10

Skull Crusher - 3 x 10

**Thursday**

*Endurance/Fitness*

20 Minutes - Strength Circuit

30 Minutes - Fartlek Running

10 Minutes - Stretching

**Friday**

*Strength/Weightlifting*

Muscle Group: Backs, Biceps, Forearms

Dead Lift - 3 x 10

Barbell Row - 3 x 10

Dumbbell Shrugs - 3 x 10

Lateral Pull Down - 3 x 10

Dumbbell Bicep Curl - 3 x 10

Reverse Curl - 3 x 10

**Saturday**

MATCH DAY!

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For the Endurance/Fitness days, here are the:

**Strength Circuit**

*Reps*: 30 seconds per station

*Rest between stations*: 30 seconds

*Number of circuits*: 2

*Rest between circuits*: 2 minutes

-Push Ups-

-Squat Thrusts-

-Lateral Raises-

-Squats-

-Crunches-

-Jumping Jacks-

-Dips-

-Burpees-

**Fartlek Running**

Well, if you know what Fartlek running is, you pretty much know about this one. It's just about being random in my running. EXAMPLE: Sprint for 20 yards, Jog for 100 yards, Run backwards for 20 yards, etc.

**Speed Running**

*Jog, Cruise, Jog, Sprint, Jog, Walk*: In that order. Repeat.

Each run should only be about 20 yards in length. Continuous running for 30 minutes. CRUISE = 75% of top speed.

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Here are the websites where I found the information from:

http://www.sport-fitness-advisor.com/so ... oning.html

http://www.associatedcontent.com/articl ... tml?cat=14

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So, that's pretty much it.

By the way, I'm sixteen years old.

My goal is to make the High school Varsity team. Tryouts begin in about 3 months.

And about the ball work, I plan to incorporate about two hours of ball work after each session. Each of these sessions above run for approximately one hour so in total I will be training for three hours a day.

If you guys have any good ball work drills that help with my ball control, dribbling, passing, shooting, trapping, anything.

Comment, criticize please.