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Conditioning Ideas for Intramural Outdoor Soccer

October 30, 2020

Written by Hayley Swenski, Intramural Sports Outdoor Soccer Supervisor

When training for soccer, it is vital for players to build up their strength and endurance to not only excel on the field, but also to help prevent injury. Staying hydrated, eating smart foods and being well rested are also key factors in increasing performance on the field and aiding in recovery between workouts. Remember to always include a proper warm-up and cool-down in each of your workouts, and don’t be afraid to listen to your body. If you feel too sore, tired, or have a possible injury, it is okay to take time to let your body rest and recover before starting another workout. However, it is still important to push yourself while you are completing your workout. The only way to get better is to work hard and push your body past what you think you can do. Your fitness and skills will develop over time, so be consistent and you will see results faster than you may think!

When developing your training, be sure to include strength training, endurance training, and interval training for optimal results. Here are three different workouts that you can complete in a week to develop all around strength and conditioning to improve your soccer abilities.

Strength Training

Complete 4 rounds with a 1-minute rest between rounds.

  • 12 push-ups
  • 20 total walking lunges
  • 15 burpees
  • 20 bodyweight squats
  • 20 crunches
  • 10-yard sprint

Interval Training

  • 2 mile run under 13 minutes – rest 3 minutes
  • 6 shuttle sprints at 5, 10, 15, and 20 yards – rest 1 minute between shuttles
  • ½ mile run under 3 ½ minutes

Endurance Training

Complete 4 rounds one way, then 4 rounds the other way.

  • Sprint 20 yards
  • Shuffle left 20 yards
  • Back petal 20 yards
  • Shuffle right 20 yards

Overall, remember to just have fun. If you aren’t enjoying your training, try new workouts and exercises to keep yourself motivated and excited to workout. Grab a friend, a soccer ball, and some open space and get to work!


Food for Fuel

August 27, 2020

Written by Danielle Ledgerwood and Hayley Swenski, Intramural Sports Staff

Whether you’re about to spend the next hour crushing it in the Training Loft, or you have an indoor soccer game at 7 p.m. — your nutrition matters! Next time you’re heading out to exercise, or you just finished an intense game of volleyball, consider some of these healthy and effective snacks.


These are some snack ideas to give you the energy you need to power through anything. Ideally, eat one of these 30-60 minutes before you plan to exercise.

Trail mix

  • You can customize this however you want! Include dried fruit, seeds, a grain (cheerios, pretzels, popcorn), and almonds, and you’re good to go! Trail mix is a great source of protein, fat, carbs, and fiber before a workout.

Greek yogurt, fruit and granola

  • This snack is both cheap and effective. It’s also incredibly customizable — add what you want for fast, metabolizing protein and fat. The fruit and granola also add a great carb source to keep you full and energized for your workout.

Energy bites

  • Easy to store and grab on the go for an extra boost of energy. Make sure to make these ahead of time, and let them cool in your fridge. You can find plenty of recipes on the internet, but this is a great one.


After you finish up, you’re going to need some post-workout/post-game protein to help your muscles recover. These are some ideas of things to eat 30-60 minutes after for optimal absorption!

Veggie Wrap
  • For something more filling, opt for a lean protein, like turkey, with a whole grain wrap and veggies of choice to create the perfect combination of protein, carbs, and fiber to help your muscles recover after a workout.

Protein shake

  • Add Greek yogurt, spinach, strawberries, blueberries, almond milk, cinnamon, and a few ice cubes and blend. For extra protein, add a vanilla protein powder. This works great if you’re constantly on the go, and it’s packed full of protein, carbs, fat, and antioxidants for a refreshing post-workout recovery.

Protein bar

  • Research the best option for what your body needs (low sugar, higher protein, etc.), and grab some at your local grocery store. It’s a super quick and easy snack between the gym and wherever you need to be next!

It’s important to find healthy and delicious snacks that fit within your lifestyle and help you improve performance and achieve all your fitness goals!

      Socially Distant Sports – Creative Ways to Play This Summer

      June 12, 2020

      Written By Danielle Ledgerwood, Intramural Sports Coordinator

      Even as states wean off the strict guidelines and adhere to a more relaxed approach to prevent the spread of COVID-19, it may be a while before normal, recreational sports return to the full capacity. If you are in desperate need of some friendly competition (and some exercise), here are a few ideas you can do this summer:

      Disc Golf

      With relatively no contact nor use of shared equipment, disc golf would be a fun, yet challenging, group activity for you and your roommates to tackle on a Saturday afternoon. The only equipment you need are the discs which can be purchased online or from your local Play It Again Sports.

      Lynchburg is home to several disc golf courses—two of which are on Liberty’s campus. One is located at the end of East Campus, the other can be accessed via Camp Hydaway Road. Just look for the trailhead a few hundred yards before the Hydaway Outdoor Center. Peaks View Park also boasts a great course, just be wary of others also enjoying the shared space.


      As long as it falls within your local and state guidelines and restrictions, you and your roommate/spouse/coworker could play tennis and still be practicing social distance. A lot of cities have tennis courts in certain parks and public areas, but be sure to do some research first to see what is allowed. If you’re looking local, Riverside Park in downtown Lynchburg has several courts, as well as Peaks View and Jefferson.


      Did you miss out on Capital One’s The Match: Champions for Charity? It was just about the only live televised sporting event that happened over the past few months. With golf greats Tiger Woods and Phil Mickelson paired up with football icons Peyton Manning and Tom Brady, the event reached 5.8 million viewers and brought in nearly $20 million for COVID-19 relief funds.

      Golf has proven to be the ideal quarantine sport: mainly because doesn’t require any shared equipment. Although some states closed their courses during the severe outbreak, a lot of them have opened back up as local governments roll out Phase I and II of their reopening strategies. Here in Lynchburg, a good majority of them stayed open, providing a respite for those who needed the fresh air, activity, and community.


      If all else fails, and you’re just looking for a way to be active and get outside, it might be a good time to take up running. You could start training early for the VA 10 Miler, or just take evening leisurely jogs around your neighborhood. Whatever your motivation, running is a great way to lower stress and boost your mood, plus it’s good for your health! If Lynchburg is your home for the summer, explore the Liberty Mountain Trail System right on campus or local spots like Blackwater Creek Trail and Riverwalk Trail.

        Enjoy your summer, stay active, and stay socially distant!