12 Month Soccer Training Program

Soccer is the total sport.

And a well-thought-out soccer training program must reflect that.
Soccer players must perform with short bursts of power and speed AND have the ability to keep going for 90
minutes or more...
irst and foremost though... a soccer training program should be individually tailored to your needs AND your
resources.
All the training theory - the perfect !"-month fitness regime - it all flies out the window if you simply don#t have the
time $or the inclination% to train & or ' days a week.
Start with what you have available.
(hink about what you want to achieve in soccer. )f you take the time to prepare now you will reap the rewards later
on...
Step 1 -- ask yourself honestly how much time you are willing to commit to your soccer training program. (hen take
a bit off to account for over enthusiasm*
Step 2 -- what is your current level of conditioning+ ,e more precise than -fit- or -unfit-. .hich elements of fitness
do you need to work on most+ Speed+ Strength+ /ndurance+ )f you don#t know...
Develop a series of simple fitness tests to find out. or e0ample the !"minutes endurance test1 beep test1 push ups1
sit ups1 "0m sprints1 etc2 3ou can do these in one afternoon and it#s well worth the effort.
4f all the different types of soccer training you could perform $strength training1 speed training1 skill work etc.% 20%
will make 80% of the difference to your game...
Stay on the right side of the 506"0 principle. ,uild your soccer training program around those areas that need most
improvement1 especially if your time is limited.
The 12-Month Soccer Training Program
/ven if you only play 5 months of the year1 your soccer training program should stretch the entire !" months. 7ore
on why in a moment. (he first thing to do is split up our program into ' distinct phases...
arly pre-!ea!on !occer training
"ate pre-!ea!on !occer training
#n-!ea!on !occer training
$lo!ed or off-!ea!on !occer training
)f you simply want to improve your fitness over the summer - ready for trials ne0t season - base your program on
the late pre-season phase. Side Note At this stage don#t worry about individual sessions. (his is the -big picture- -
how all the different types of training fit together. 3ou#ll find lots more articles at the bottom of this page covering
strength1 speed1 drills and so on. ,ut don#t go to them 8ust yet* 491 let#s look at each phase in a little more detail...
/arly :re-Season $'-; weeks%
:rofessional players might not see a ball for the first half of the pre-season.
(he emphasis is on preparing yourself for the more demanding1 late pre-season soccer training. At this early stage
break keep things light and not too demanding. (he last thing you should do is dive straight into all out1 stomach
wrenching interval training*
ndurance Training
Stick to predominantly continuou! type training. (his is lower intensity aerobic conditioning. <ontinuous training
should be the only form of endurance training you perform for the first "-& weeks. =radually progress to more
intense interval training as you move into late pre-season.
Strength Training
)deally you want to develop ma%imum !trength a few weeks before the start of the competitive season. .hy+
,efore you can develop e%plo!ive power and even speed you must first develop a solid strength base. 7a0imum
strength can take up to !" weeks to develop so if strength is a priority for you1 start your strength training during
the off-season.
Speed &nd Power Training
No need for any speed or power work at this stage. >eave it until the late pre-season and )n-season.
'le%i(ility
Don#t under estimate the importance of fle0ibility in a soccer training program. ?nfortunately most soccer players do.
le0ibility training is essential for recovery and in8ury prevention. (he best players in the .orld are useless on the
sidelines*
Again you#ll find some good soccer stretching e0ercises you can use to increase your range of movement below. And
do remember there stretching to improve fle0ibility is N4( the same as stretching during a warm up. (here are some
key differences.
Skill &nd Tactical Training
(he amount of skill work you do at this stage depends on the amount of time you have available. :layers old enough
to perform demanding fitness training $4ver !;% will have a relatively high level of skill. @aving said that...
3ou can never stop improving*
"ate Pre-Sea!on )*-+ week!,
A word of warning - these few weeks might have you asking1 -.hy didn#t ) take up golf+- but this is the phase of
your soccer training program that will have the greatest impact on your game... from a fitness perspective.
ndurance Training
,y now1 all of your endurance training should be in the form of interval training. 3our soccer training should also
become more specific during the late pre-season. (ry to match the movement patterns you would find in a typical
match. or e0ample...
9eep the intervals short and intense1 include twists and turns and running backwards1 train on grass and 8uggle a
ball during active recovery periods etc.
Strength Training
=radually decrease the number of strength sessions and replace them with power training !e!!ion! such as
plyometrics. :lyometric training can be e0tremely effective at developing power and e0plosive off-the-mark speed
but is not suitable for everyone.
Again1 don#t worry too much if -plyometric training- means nothing to you. .e#re still on the -big !"-month picture-.
Speed Training
As the competitive season draws closer your soccer training should place more and more emphasis on -uickne!!
and !harpne!!. Again your conditioning must be soccer specific. Aary your sprint starts for e0ample1 by running
backwards for a few yards first1 8umping to head a ball or controlling and passing a ball before sprinting etc.
'le%i(ility
As the volume and intensity of your soccer training increases fle0ibility training becomes even more essential.
Skill &nd Tactical Training
<ombine skill work with some of your fitness training to save time. )f you plan to do an intense interval training
session do your skill work first. )f you plan to combine plyometrics or sprint drills with skill work always perform the
plyometrics or sprints first. )t goes without saying...
The warm up !hould precede all of the!e.
,efore we move on to )n-Season training phase take a look at the chart below. )t will give a Buick reference as to
how all the different elements of soccer fitness integrate over a season...
Priority /f 'itne!! lement! in a Soccer Training Program
arly Pre-Sea!on "ate Pre-Sea!on #n-Sea!on
$ontinuou! training @igh >ow >ow
#nterval training >ow @igh 7aintenance
Strength training @igh 7oderate >ow
Power training @igh 7oderate 7aintenance
Speed training >ow @igh 7aintenance
'le%i(ility training @igh @igh @igh
#n-Sea!on Training
(he goal here is to maintain the fitness you developed during pre season. Cegular1 competitive matches maintain
basic levels of endurance so any additional soccer training should concentrate on speed1 power and anaerobic
endurance development.
Suppose your team trains on (uesdays and (hursdays and plays on Saturdays1 below is an e0ample of how an )n-
season training week may look...
#n-Sea!on Soccer Training Program
Monday Tue!day 0edne!day Thur!day 'riday Saturday Sunday
)nterval
(raining
(eam training -
plyometrics and
sprint work
.eights session
and fle0ibility
(eam training -
interval
training
Cest 7atch
Cecovery run
and fle0ibility
(he competitive season can last up to 5 months. (raining at the same level of intensity week in week out only
promotes the chances of in8ury and burn out. So...
/very ; weeks or so give your body a break and a chance to recover. or a week1 drop the intense speed and power
sessions and 8ust perform " or & light aerobic sessions instead.
$lo!ed Sea!on Training
Nearly there*
Avoid abandoning all forms of physical conditioning now the season has ended. )f you do nothing for ; weeks much
of the hard work you#ve put in over the last season will be lost.
Do what professional players are advised to do...
$ro!!-training... or 1-Training a! it2! al!o known.
Do some other form of activity that keeps your fitness levels ticking over AND gives you a mental break from soccer.
Swimming1 cycling1 tennis1 basketball - any of these are good alternatives. (ry to e0ercise & times a week for at least
&0 minutes.
>et#s Buickly sum it all up in one small table that covers the !"-month calendar...
Pha!e! #n & 12 Month Soccer Training Program
Month May 3un 3ul &ug Sep /ct 4ov 5ec 3an 'e( Mar &pr
Pha!e <S <S /:S >:S )S )S )S )S )S )S )S )S
<S D <losed season soccer training1 /:S D /arly pre-season soccer training1 >:S D >ate pre-season soccer training1
)S D )n season soccer training.
Splitting the soccer training program up this way really is the most effective approach to conditioning. And it will give
you a tremendous advantage over other players and teams.
& Step-6y-Step 7uide to 5eveloping a Soccer Training Program
Sport itness Advisor has developed a complete guide to !occer fitne!!... it covers every stage of the training
program in detail - strength training1 power1 endurance1 speed1 fle0ibility and nutrition. A range of precise training
programs are outlined !tep-(y-!tep1 even down to specific sets and repetitions ...
.ith doEens of drills for every component of fitness it#s an ideal re!ource for coache!. 7any player! have
achieved amaEing results and a transformation in their game by following the same type of conditioning principles as
professionals $even if they can#t commit the same amount of time%...
Soccer Stretching %erci!e!
(hese soccer stretching e0ercises will not only increase your fle0ibility...
(hey also have a positive effect on your ability to perform ball skills and your agility around the pitch...
A good range of motion helps you to perform fine motor skills with greater poise1 elegance and consistency. )t also
improves your agility - aiding you in Buick changes in direction and speed off the mark.
,ut to gain the benefits from a soccer stretching program you must make more than a token effort at the end of a
cool down.
(his article covers how you can increase your range of motion with 8ust &-' short1 sessions a week. And yes1 you can
still perform them at the end of your trainingto save time...
5ifferent Type! of 'le%i(ility
,roadly speaking there are 8 type! of fle0ibility. 4ne is more relevant to soccer than the other two...
Static &ctive fle%i(ility
3our ability to stretch an antagonist muscle using only the ten!ion in the agoni!t mu!cle. An e0ample is holding
one leg straight out in front of you as high as possible. (he hamstring $antagonist% is being stretched while the
Buadriceps and hip fle0ors $agonists% are holding your leg up.
Static Pa!!ive fle%i(ility
3our ability to hold a stretch using your (ody weight or !ome other e%ternal force. ?sing the e0ample above
imagine holding your leg out in font of you and resting it on a chair. 3our Buadriceps is not reBuired to hold the
e0tended position.
5ynamic fle%i(ility
3our ability to perform a variety of movements within the full range of motion about a 8oint. An e0ample is swinging
a leg back and forth as if to kick an imaginary ball.
=uess which is most relevant to soccer+
3ep1 dynamic fle%i(ility1 although the other two play an important role.
)n order to increase your range of motion and fle0ibility1 there are number of stretching methods you can use. Some
are better $and safer% than others. @ere is a brief outline...
5ifferent Type! of Soccer Stretching
1. 5ynamic !occer !tretching - often used at the beginning of a warm up. 7aking circles with the arms to loosen
the shoulders1 twisting from side to side and swing each leg as if to kick a ball are all good e0amples.
2. 6alli!tic !occer !tretching - bouncing or #8erky# movements that use your bodyweight to increase the stretch.
,ending over and bouncing to touch your toes is a classic e0ample. Avoid ballistic stretching. (here are safer and
eBually as effective ways to improve range of motion.
8. Static !occer !tretching - muscles are stretched without moving the limb or 8oint itself. A good e0ample of a
static stretch is the traditional Buad stretch where1 standing on one leg1 you grab your ankle and pull your heel into
your backside.
(here are other more advanced forms of stretching - :N1 <CA< and isometric stretching. (hey are a bit more
intense but can be very effective. .e#ll stick to !tatic !tretche! for now. .ith that said let#s move on to a soccer
stretching program...
Soccer Stretching Program
Stretching to increa!e fle%i(ility rather than as part of a warm up reBuires a slightly different approach...
/ach stretch should be held for "0-&0 seconds and should be repeated at least twice $preferably three time%. So for
e0ample1 you wouldn#t perform a calf stretch1 then a hamstring stretch then a Buad stretch etc.1 and then repeat the
whole routine.
)nstead you would perform & calf stretches1 then & hamstring stretches and so on.
Don#t perform a soccer stretching routine de!igned to increa!e fle%i(ility at the start of a training session or a
game...
Some studies suggest it can decrease power and hinder performance. (his is N4( the same as stretching as part of a
warm up - where stretches are held for shorter periods and are not performed back to back - you should always
stretch during a warm up.
@ere are some other general1 but important guidelines to bear in mind before you start your soccer stretching
routine...
Do N4( hold a stretch that is in anyway painful. )t should feel tight and that tightness should diminish as you
hold the stretch.
,reath* Avoid breathing holding as you stretch as this can raise blood pressure and leave you feeling diEEy.
or optimal results try to stretch every day or at least &-' times a week
7akes sure your body in completely warm before you start. /ither do F-!0mins of light aerobic e0ercise or do
your stretches at the end of a training session.
@old each stretch for "0-&0 seconds. -Shake out- the limb and 8oint and repeat for a total of " to & sets.
Don#t e0pect results overnight. )t can take up to ; weeks to see measurable improvements. ,e persistent -
they will come.
inally1 consider testing yourself prior to starting a soccer stretching program then again after ; weeks.
Two "eg 9am!tring Stretch
!. .ith both feet together and legs fully e0tended1 reach forward with both hands towards your toes.
". (uck your chin towards your chest to increase the stretch. &. 9eep your toes pointed towards the sky.
9am!tring Split Stretch
!. ,ending on one knee1 e0tend the other leg out in front of you.
". Ceach with both hands towards your outstretched foot.
&. 9eep your toes towards the sky and tuck your head to increase the stretch.
Cemember to breathe*
'. Cepeat for the opposite side.
"ying :uadricep! Stretch
!. >ying on one side grasp your ankle and pull your heel towards your buttocks.
". 9eep your back straight and the other leg bent.
&. Do not grab your foot. =rab 8ust above the ankle 8oint $the bottom of your leg%.
'. 9eep the thigh in line with your body. (o increase the stretch push your hips forward $only a slight movement%.
F. Cepeat for the opposite side.
$la!!ic :uadricep! Stretch
!. Standing one leg1 grab your opposite ankle and pull your heel into your
buttocks.
". 3our bent knee should sty parallel with your standing leg rather then being pulled behind.
&. :ush your hips out to increase the stretch and remember not to grab the ankle 8oint.
'. Cepeat for the opposite side.
Standing 7roin Stretch
!. Stand with your legs wider than shoulder width apart.
". Shift your weight onto one side as you bend your knee.
&. Ceach with one hand towards your outstretched foot.
'. 3ou should feel the stretch right down the inside of your outstretched leg.
F. Cepeat for the opposite side.
Sitting 7roin Stretch
!. Sit with knees bent at 90 degrees.
". :lace the soles of your feet together to #splay# your knees outwards.
&. 7ently use your hands or elbows to push your knees downwards.
"ower 6ack Stretch
!. Sit with the legs straight out in front of you.
". ,end the right knee so the sole of your foot is flat on the ground.
&. (urn your upper body towards your right knee and place your right hand on the floor for
support.
'. :lace your left forearm on the outside of your right knee and gently pull your knee
towards you.
F. Cesist with your knee and left hand to feel the tension in your lower back.
;. Cepeat for the opposite side.
Standing $alf Stretch
!.?sing a wall or bar to support you1 place one leg outstretched behind you.
". 9eeping the other leg bent lean against the wall to apply pressure to your
beg leg.
&. 7ake sure you keep your back heel flat on the ground.
'. Cepeat for the opposite side.
Shoulder Stretch
!. :lace one are outstretched across your chest.
". :lace the hand or forearm of your other arm on your outstretched elbow to apply pressure.
&. =ently pull your outstretched arm closer to your chest1 keeping it as straight as possible.
(hese soccer stretching e0ercises are in this order for a reason. @owever1 change it to suit
your needs and also add in some e0tra stretches as you see fit.
(he main consideration is to perform several sets back to back and to hold the stretches for at least "0-&0 seconds.
9ow to 5etermine ;our "evel of Soccer 'itne!!
.hat does a high level of soccer fitness really involve+
.hat better way to find out than looking at the physical attributes of the game#s top players+
)n this article we#ll look at some of the ways you can test your own level of soccer fitness...
(esting or setting a bench mark before you begin a training program is an important step to success.
3ou can test yourself before the start of pre-season1 again at the the start of the in-season and midway through the
in-season.
(here is nothing more encouraging than seeing ob8ectively how much your fitness levels have come on.
ndurance in Soccer
Several studies into the physiological demands of soccer have shown that outfield players can travel up to !& km or
5 miles during a 90-minute game $see the chart below%.
A soccer fitness program should be built around developing a good aerobic base.
Gust as we gauge ma0imal strength with a one repetition ma0imum lift1 there is also a measure for ma0imal aerobic
power - or aerobic endurance...
)t#s called A4"ma0 and is simply the most amount of o0ygen you can consume per minute relative to your bodyweight.
/lite endurance athletes like cross-country skiers and (our de rance competitors have A4"ma0 values as high as
5Fm>.kg.min. (o give you a frame of reference1 A4"ma0 is about '0m>.kg.min in males and &0m>.kg.min in females
for the average population.
@ow do soccer players fair+ @ave a look at the table below...
&verage </2ma% for Pro = Semi-Pro Soccer Player!
)m".kg.min,
Po!ition
ull-
back
<entre-
back
7idfield
player
Striker =oalkeeper
Profe!!ional
player!
;" F; ;" ;0 F!
Semi-
profe!!ional
player!
FF FF F5 F' n6a
<ompared to the average population then1 soccer players unsurprisingly have e0cellent endurance capacity.
3ou can estimate your own A4"ma0 with a simple soccer fitness test like a !"-minute run.
Strength in Soccer
Strength forms the basis for power and speed. Soccer players also need strength to hold off challenges from
opponents.
:rofessional soccer players don#t tend to have the same absolute strength as American football players or rugby
players for e0ample. (oo much bulk would hinder their agility and speed off the mark. Aerobic and strength
endurance play a more substantial role in soccer than they do in American football.
(he most common method for measuring absolute strength is to determine one repetition ma%imum. ?sually the
bench press is used for the upper body and leg press for the lower body.
:erhaps more important in soccer than a(!olute strength is relative strength...
Celative strength is simply your absolute or ma0imum strength ad8usted according to your body weight. So a !'0lb
player who can leg press "50lbs is said to have greater relative strength than a player who can also press "50lbs
but who weighs say1 !;Flbs.
)f you can bench press your own body weight and leg press twice your body weight you have e0cellent relative
strength.
4f course1 this is a rough measure because !00lbs on one weights machine is often more difficult to lift than !00lbs
on another machine.
Soccer players tend to have very well-developed Buadriceps. (he Buads should be appro0imately twice the strength
of the opposing hamstring muscle group1 but in some players this difference can increase.
)t#s a good idea to spend time strengthening the hamstrings in relation to the Buads if this is the case.
Speed = &gility in Soccer
Another significant component of a soccer fitness program is speed and agility training. (he speed of play in today#s
game is said to be Buicker than ever. .hile elite soccer players are by no means 4lympic sprinters1 all other things
being eBual1 faster players have a marked competitive edge.
A very simple speed test is a sprint over &0 yards from a standing start. 3ou can do this easily if you have someone
time you. (ake the average time over &-' sprints $with plenty of rest between attempts%.
Anytime under F.0 seconds is good. :rofessional players average '.0 seconds.
:erhaps more important than all-out speed is speed endurance...
Sprint 'atigue Time! for Profe!!ional Soccer
Player!
Time )!econd!, 6e!t !print time 'atigue
&verage ;.50 0.;'
>ange ;.F& - H.0! 0.!F - 0.9"
I(o calculate fatigue take your fastest sprint and subtract it from your slowest sprint
'le%i(ility in Soccer
>ast and certainly not least is fle0ibility.
)n most cases increasing your range of motion can be very beneficial - not only in the prevention if in8ury but to
increase your speed1 agility and power too.
le0ibility sessions should feature heavily in your soccer fitness regime.
7easuring fle0ibility is a simple procedure.
A test like the modified sit and reach1 groin fle0ibility test or truck rotation test are all specific to soccer. 3ou can also
buy a large protractor called a goniometer to Buickly measure the range of movement about a 8oint.
,e sure to read the other soccer fitness articles here at the site. 3ou#ll find plenty of programs and drills to improve
your level of conditioning and of course1 your game*
Soccer 'itne!! Training Tip! = Se!!ion!
Sport itness Advisor has recently developed (otal Soccer itness - a comprehensive step-by-step guide to peak
soccer performance...
)t covers all the important elements of fitness in depthJ
Strength and !trength endurance training
Speed and agility training
&ero(ic and anaero(ic endurance training
'le%i(ility1 warming up and cooling down
Te!ting soccer-specific fitness
4utrition for soccer
4ff-season1 pre-!ea!on and in-season program design
Soccer Speed Training
At any level1 speed separates the outstanding players from the average...
So1 soccer speed training sessions should play a ma8or role in your training.
Speed in soccer can be Buite comple0. )t certainly entails more than 8ust running fast. .hen
you talk about speed in your game1 here are some of the attributes that will make you a
better player...
Kuick speed off the mark
Kuick acceleration over !0-!F yards
=ood speed endurance
Speed in possession of the ball
Kuickness of feet or agility
(he ability to Buickly change direction
(he ability to e0ecute skills Buickly
>ast but not least... speed of thought
3ou can see from the above that good !00m sprinters don#t necessarily have the attributes
to be Buick soccer players. And by the same token...
:layers who are not typically fast runners can e0cel in soccer if they have sharp feet and
Buick speed of thought. Cemember that old phrase...
-(he first !0 yards are in your head.-
&(!olute !peed or your ability to run fast is determined by a number of factors - the
obvious one being genetics.
,ut if you#ve been blessed with less than favourable sprinting genes don#t worry too much...
A good soccer speed training program will improve the efficiency of your muscle fibres $if
not the type or amount of them% and that will make you faster.
So1 one goal of your soccer speed training schedule should be to increase your sprinting
power - particularly your acceleration and speed off the mark. Soccer players rarely sprint
more than F0 yards in a straight line.
A second1 and eBually important1 goal is to increase your !peed endurance. ) mention this
in another article calling it -anaerobic endurance-...
Speed endurance training significantly improves your recovery after a bout of repetitive
sprints. 3our body#s ability to remove lactic acid increases which can make such a difference
to your game.
(hirdly1 a soccer speed training program should improve agility1 foot speed and reaction
time. /0ercises to improve agility don#t tend to be physically ta0ing. (he emphasis is on
short1 sharp movements of a high Buality.
inally1 incorporating a ball into some of the speed and agility drills is important to make all
those gains in speed transferable to the field of play.
As for speed of thought1 ) can#t help you there. (hat come with practise... and eating lots of
greens L-%
9ow to #mprove ;our Speed = Sprinting Power
,efore we move on to agility and fast feet1 let#s look at how training can significantly
improve absolute speed and acceleration. (here are ' important elements that will make you
a faster athlete...
1. Strength and Power Training
:ower relates directly to absolute speed. !00m sprinters are very powerful. So are
footballers. .eight lifters are very !trong - but not necessarily as powerful.
:ower is a combination of both strength and speed of contraction. )ncrease either one and
you increase power. )deally1 you want to increase both.
.eight training increases strength and plyometric training -converts- that strength into
speed and power.
,oth strength and plyometric training for soccer are covered in the following " articles...
2. Sprint Training
(o improve speed off the mark1 running mechanics and acceleration training should feature
in your soccer speed training routine. )t doesn#t have to be much - 8ust one short session a
week before practice is enough during the in-season.
Drills should be completed over short distances with plenty of rest between sprints. (he idea
is not to tire you. <oncentrate on form and speed of leg movement over the first few yards.
4ver the course of a season1 start sprint drills in mid to late pre-season and continue right
through the in-season. ,ecause they aren#t fatiguing you can perform they the day before a
game. A lot of pros teams feel that they help to increase mental sharpness in preparation for
an upcoming game.
As a side note1 sprint drills should be performed at the start of a training session when you
are fresh.
8. Speed ndurance Training
,e prepared - this type of training can be a killer. A few athletes ) know have nicknames for
some of these drills. None of them are repeatable here*
,ut from a personal perspective1 the rewards are worth the temporary -discomfort- you feel
after $and during% a short session.
As you can probably gather these drills are intense. (hey are designed to generate large
amounts of lactic acid Buickly. (hat way your body adapts by increasing its removal and
dramatically speeding up your recovery.
.hat does this have to do with speed+
Soccer is a multi-sprint sport and there are many occasions over 90 minutes when you are
forced to make repeated sprints in Buick succession. 3our ability to maintain high percentage
of your speed and power relies1 in part1 on your body#s ability to remove lactic acid.
,esides...
(here#s nothing worse than receiving the ball after several sprints chasing opponents - as
they triangles around you* (ry doing a <ruyff turn then*
rom personal e0perience1 as ta0ing as these speed endurance drills are they make a game
feel easy. )t#s a real confidence booster and well worth the effort.
During mid to late pre-season you can perform " speed endurance sessions a week
$separated by "'-'5 hours%.
During the in-season this can be reduced to one or even omitted if you have " games in a
week.
*. 'le%i(ility training
)t#s always an uphill struggle trying to get athletes to stretch for the purpose of increasing
their range of motion. (hey#ll do it to warm-up but there are so many benefits to moderately
increasing range of motion.
4ne of them is increasing power and speed of motion.
A muscle can only contract as fast as its opposing muscle can rela0. le0ibility training can
release tightness and promote this speed of rela0ation.
)ncreasing range of motion also helps to lengthen leg stride and is important for Buick and
agile changes in direction.
(ry to do some stretching e0ercises three times a week - following a training session when
muscles are warm.
9ow to #mprove ;our :uickne!! = &gility
A soccer speed training program should also cater for agility...
Agility defines your ability to accelerate1 decelerate and change direction Buickly1 whilst
maintaining speed1 body control and poise. 4ften times you have to do this while in
possession of the ball.
.hereas strength1 power and all-out sprint training are designed to improve your ma0imum
speed1 agility and Buickness drills help to increase the speed of finer movements. (hey
improve co-ordination1 balance and foot speed.
3ou can easily combine agility e0ercises and sprint training e0ercises into one session - or
even a part of one session $usually at the beginning%.
)f you#ve ever seen an athlete use an agility ladder they are training to improve foot speed.
,ut you don#t need anything other than a set of marker cones and a little creativity to design
effective drills.
3ou should also try to use a ball in some of the drills1 although it#s not the time to try
elaborate skills. (ypically1 if you#re using a ball1 you should touch it the minimum of times
and focus on the movement between touches.
(o wrap up1 soccer speed training incorporates several components of fitness and a number
of different types of training modalities.
(hinking that you#ve got to make time for sprint training1 speed endurance training1 agility
drills AND then strength training and plyometrics can be a bit disheartening. Cemember
though...
7ost of these drills can be combined into one practise. No need to have a separate session
for agility drills and sprint training. And also don#t forget...
Not all types of training can or !hould be performed at the same point in the season. A
plyometric! session substitutes a weight! session for e0ample.
Soccer Strength Training
ew players get soccer strength training right.
(oday#s soccer performers must be -complete athletes-...
(hey have to be Buick off the mark and over !0-"0 yards. (hey have to have the upper body strength to resist
challenges. (hey need e0cellent levels of both aerobic and anaerobic endurance to last the duration.
)f you simply lift weights - in much the same way as a bodybuilder - you are doing yourself and your game a great
disservice.
,odybuilders1 and athletes whose sports are predominantly strength based1 will train to increase siEe1 bulk and
ma0imal strength. (hey#re not too concerned if it#s to the detriment of their aerobic endurance levels or even their
agility and fle0ibility.
)f all you do is follow the typical & sets of 5-!" repetitions all year round1 you are far from getting the most from
your soccer strength training sessions.
>et#s take a closer look why...
5ifferent Type! of Soccer Strength Training
)n soccer1 lower body strength is reBuired for kicking1 8umping1 tackling1 twisting and turning and also forms the
foundation for e0plosive speed.
?pper body strength is reBuired for shielding the ball1 holding off opponents1 throw-ins and also contributes to
overall power and e0plosiveness.
.e can split -strength- into three broader categories...
&(!olute or Ma%imal Strength
Absolute strength is the ma0imum force that a muscle group can e0ert in single1 momentary contraction. or
e0ample1 a player who can leg press "F0lbs has greater absolute strength than a player who can leg press "00lbs.
)n soccer1 good ma0imal strength is beneficial for holding off opponents and shielding the ball. 7ore importantly it
also forms the foundation of muscular speed and power.
,ut there#s a caveat..
7a0imal strength $usually measured by one repetition ma0% makes no allowances for time - for e0ample1 a
weightlifter can spend &0 seconds or more slowly lifting a weight inch by inch.
Not much use to the soccer player.
As a rule of thumb then1 ma0imal strength training serves a greater purpose than 8ust increasing absolute
strength...
(he end result should be to increase your e0plosive speed and power.. .
Mu!cular Power
:ower is a product of both absolute strength and the speed of movement. )ncrease either one $without lowering the
other% and you increase e0plosive power.
3es1 if you do nothing but follow a generaliEed weights routine you find in nearly every issue of popular fitness
magaEines1 you will increase your power. (hat1 of course1 assumes you continue to maintain your speed and
fle0ibility.
,ut even those generalised programs can be enhanced if you consciously increase the speed of contraction.
Another1 highly effective form of power training is called plyometric!. :lyometrics bridges the gap between strength
and speed by combining elements of both in single movement patterns.
)t sounds complicated but it#s not.
)n fact it#s a very easy form of training to perform so long as the player and coach rigidly adhere to the guidelines.
As we#ll see in a moment1 soccer strength training should fall into some distinct phases. (he first phase is used to
develop a solid functional strength base in the off-season. 3ou can then move on to a ma0imal strength phase before
converting this into soccer-specific power or...
Strength ndurance
Strength or muscular endurance is the ability of a muscle group to perform repeated1 high-intensity movements.
Strength endurance is essential for soccer - and like power1 perhaps more essential than all-out strength.
At some point in your soccer training routine you should focus on developing strength endurance. =oing back to our
& sets of 5-!" reps e0ample1 general weights programs are inefficient at best for developing soccer-specific strength
endurance...
A much more efficient set-up is circuit training. And if you can incorporate stations into the circuit that match the
movement patterns in soccer1 you are way ahead of the game*
.ith all these different types of soccer strength training1 things can start to get a bit overwhelming. @ow do you
train for ma0imal strength AND power AND muscular endurance - especially when you have limited training time+
4bviously1 the answer is you don#t.
Not even professional players can... or should.
)nstead1 we break a soccer strength training program into several phases - each lasting between ' and !" weeks
$although some phases can vary in length%.
The * Pha!e! of a Soccer Strength Training Program
)t#s crucial that you take a long-term perspective in your soccer strength training plan.
/ven if you only do ! weights session a week1 you should still adapt it over the course of your season.
>ooking at the big picture1 so to speak1 will help you see how it all fits together. )t also takes the pressure off trying
to cater for everything in 8ust a few training sessions - a sure-fire way path to over training and not much of
anything else.
@ere#s an e0ample of how you can break a season1 and a soccer strength training program1 into 8ust a few
manageable phases...
The /ff-Sea!on - 6uild 'unctional Strength
Soccer1 like any sport1 places a lot of uneven demands on the body.
7ost players have a predominant kicking foot for e0ample. (hey kick using the same motor patterns1 tens of
thousands of times every year.
And so1 some muscles develop more than others. Some 8oints are placed under more stress than others.
(he goals of this phase areJ
(o prepare the 8oints1 muscles1 ligaments and tendons for more intense work in subseBuent phases
(o strengthen underused stabiliEer muscles
(o balance the right and left side of the body
(o redress the balance between the fle0ors and e0tensors $soccer players1 for e0ample1 are notorious for
having over-developed Buads from repetitive kicking actions. No wonder hamstring in8uries are so prevalent
in the game%.
A good portion of your soccer strength training should focus on core !ta(ility. )t#s a form of training that is
becoming more and more popular1 and rightly so...
(he core - the abdominals1 lower back and trunk - all form your -center of power-. /very twisting1 turning 1 stopping
and starting movement is supported by your core. )t allows your upper and lower body to work in cohesion1
minimising shock and stress.
Thi! i! the mo!t important pha!e of any !occer !trength training program. 3et most athletes dismiss it. And
it becomes doubly important for younger players.
(he foundations you lay in this phase literally determine the Buality of strength and power formed in later phases.
7ore importantly1 without this phase1 in8ures - both short and long-term become much more likely.
/ff-Sea!on?arly Pre-Sea!on - 6uild Ma%imal Strength
.ith a good foundation to build on1 you#re fully prepared to move into phase "... building ma0imal strength.
(his is where most players finish - the same routine $or some slight variation% all year round.
,ut that#s good news for you...
3ou#re following a soccer strength training program that meets the specific demands of your sport - you have a (ig
advantage.
----- Side 4ote -----
7a0imal strength is relative to the other phases. or obvious reasons younger athletes should lift weights
below their ma0imum. @owever1 this phase should use higher loads than the other phases.
-----------------------
(he goal of this phase is to develop the highest force possible. Since power is our overall outcome1 it makes sense to
develop strength first and then convert it into soccer-specific power.
(he aim is to complete this phase before the start of the season. (hat way the latter stages of pre-season training
can focus on power and strength endurance training.
"ate Pre-Sea!on - Mu!cular Power and Strength ndurance
3ou#ve prepared your body well.
3ou#ve built a solid strength base.
And now it#s time to reap the rewards of all your efforts...
)n this phase of soccer strength training1 goal is to convert your strength gains into soccer-specific power and
muscular endurance.
Soccer is one of the few sports demands roughly eBual amounts of e0plosive force and strength endurance.
:lyometric training and6or circuit training should replace sessions in the weight room for this phase. )t will last
roughly '-; weeks depending on your schedule.
#n-Sea!on - Maintenance
(o become a balanced player you have to accept that you#ll lose a small amount of ma0imal strength to develop
more competitive types of strength. ,ut it will make you a better player*
During the in-season1 the goal is to maintain the gains you#ve made during a strenuous pre-season period without
over reaching or over training.
Cemember1 one of the best forms of training is a competitive game. ,ase all your other training sessions around it.
4ne more point before we wrap up...
(his is not one big1 continuous phase in your soccer strength training routine.
,ecause the competitive season can last up to 9 months1 you should split your strength routine into smaller cycles.
/ach might cycle might last ;-5 weeks for e0ample. At the beginning of each cycle you lift lighter weights and
perhaps perform few sets. 3ou reach a peak in the middle of the cycle $week '-F% and taper off again towards the
end.
)t#s another techniBue used by the pros to keep their bodies $and their minds% fresh and free from in8ury.
More /n Strength = $onditioning 'or Soccer
All the phases and types of soccer strength training are laid out step-by-step in (otal Soccer itness...
.ritten by Sports itness Advisor it contains doEens of sample strength1 power and muscular endurance programs to
cater for a wide variety of needs - sets1 repetitions1 progression1 e0ercise illustrations and so on. Not only that...
)t outlines in detail A>> the elements of fitness crucial for soccer on the soccer pitch. )ncludingJ
Strength and !trength endurance training
Speed and agility training
&ero(ic and anaero(ic endurance training
'le%i(ility1 warming up and cooling down
Te!ting soccer-specific fitness
4utrition for soccer
4ff-season1 pre-!ea!on and in-season program design
Sample Soccer 0eight Training Program
(ake 8ust a little time to plan your soccer weight training program correctly and it will certainly re-pay ten-fold on the
field...
)n a previous article we covered the different type! of strength in soccer. (o Buickly recap1 good mu!cular power
and !trength endurance is far more benefical than ma0imal strength and huge1 rippling muscles.
.e also covered why a soccer weight training program consists of several phases over the course of a season. )t
doesn#t matter what you play to - if you train with weights there#s no reason why should ad8ust your routine as the
year progresses. And if you dont...
3ou#re giving up some many of benefits of soccer-specific fitness.
)n this article1 we#ll take a look at a sample late pre-!ea!on?in-!ea!on soccer weight training program.
As the start of the competitive season draws closer1 the goal is to convert ma%imal !trength gains made during the
off-season and early pre-season into performance-boosting !trength endurance.
/0plosive power is important too...
,ut ideally you#ll want to keep this type of training - plyometrics for soccer - seperate from your weight sessions.
During the late pre-season you will probably only have time for one or two weights sessions. (wo is the most. Any
more and you could be using that time to develop1 speed1agilityt and lactic acid tolerance.
Same goes for the in-season - one weights session or two at most.
Sample Soccer 0eight Training >outine
4ne of the most efficient and effective set ups for strength endurance is circuit training...
,y its very nature it builds both strength and endurance. 7ost of us are familiar with some form of circuit training
but for the uninitiated here#s a recap of the general guidelines...
"ower weight! and higher repetition! - the resistance should be about F0M of one repetition ma0iumu $!-
C7% or light enough to perform !F-"F repetitions. Aery often body weight is enough resistance.
Time i! often u!ed in!tead of repetition! - rather than prescribing a set number of reps1 each e0ercise can
be performed for a set period of time $i.e. &0 seconds%.
Short re!t period! (etween e%erci!e! - to develop endurance1 minimal rest is allowed between each
stations and circuits.
&lternate (odypart! - each station should work a different part of the body from the station before - ideally
upperbody1 lowerbody1 upperbody and so on.
@ere#s the routine...
>ep!@ &0sec per station
$ircuit!@ "-&
>e!t (etween !tation!@ "0-&0sec
>e!t (etween circuit!@ "min
)ncrease the intensity gradually over a period of weeks by increasing the time per e0ercise6station $'F-;0sec% or
decreasing the rest periods. or e0ercises that use freeweights gradually increase the weight as it becomes easier.
@owever...
Gust change one parameter at a time - either the e0ercise6station time1 rest time or weight - N4( all three*
Pu!h up!
Side crunche!
"unge!
&lternating !uperman!
5ip!
'a!t feet
/(li-ue!
Shoulder pre!! with dip
More /n Soccer 0eight Training
or a complete step-by-step soccer weight training program take a look into ATotal Soccer 'itne!!A...
)t covers every aspect of strength and conditioning for the game. )t features doEens of sample training programs
complete with precise sets1 repetitions and e0ercise diagrams. Developed by Sport itness Advisor1 it#s a resource
that many players and coaches are calling -the most comprehensive soccer fitness resource available-. ,ut it#s much
more than a resource...
)t#s designed to take individual players or entire teams to a new level in performance. Something amaEing happens
to your game when you are fit1 really fit1 for soccer. 3ou begin to play with a level of confidence and energy that
allows you to perform at your best week in1 week out... and en8oy the game so much more*
'our More Soccer $onditioning 5rill!
@ere#s a collection of F soccer conditioning drills that reproduce the physical demands of the
game.
<herry-pick those that appeal to you or use them all for an intense fitness session.
)#ve included a ball as much as possible1 even if it#s 8ust a token gesture - every effort to
make soccer conditioning drills more specific to the game will pay off on the field.
5rill B1 - Tight Space 5ri((ling
)f you have the lu0ury of having a ball per person this is a great drill to develop touch and
fitness simultaneously.
!. :erform this drill towards the start of a session - following the warm up and before more
physically demanding drills.
". 7ark out a space about "00"0 yards $for !F players%. Ad8ust the siEe according to the
number of players.
&. or ;0 second intervals have the players #e0press# themselves with the ball. (hey should
try turns1 faints and tricks. /ncourage players not to running round in a circle $which .)>>
happen at first%. (hey should change direction constantly and randomly.
'. Decrease the siEe of the area after each ;0 second bout and repeat for F or ; intervals
with a "0-&0 second break between.
5rill B2 - Two <er!u! Two with a Spare
!. )n groups of five1 two players act as attackers and two players act as defenders. 4ne
player is spare and should wear a bib or vest to stand out.
". 7ark an area of appro0imately !"-!F yards sBuare. (he attackers are given possession of
the ball.
&. (he spare player is an attacker - in effect he or she is always on the side of the team in
possession.
'. (he defenders must dispossess the attackers by intercepting the ball. (hey also receive
possession if the ball goes out of the marker area.
F. ,outs of " minutes is ample and the floating player should change at each interval.
(his drill is physically demanding but tactically Buite clever. (he defending pair must work
hard but smart. (he team in possession can rela0 but they will stay alert because giving the
ball away mean hard work.
5rill B8 - Step 3ump!
(his is a plyometric e0ercise and should be completed towards the
beginning of the session but only after a thorough warm up.
!. Stand beside a cone or soft ob8ect to be cleared.
". ,ring knees up and 8ump vertically but also laterally off ground
and over the marker.
&. >and on both feet and 8ump back in the other direction.
'. =round contact time should be minimal - don#t dip into a full sBuat
position.
F. Cepeat for &0 seconds ma0imum and a total of & sets.
5rill B* - Ciller Shuttle!
Simple. /0cruciating. ,ut very effective. 3ou can perform this drill on your own or as part of
a group in a line. >eave this soccer conditioning drill until the end of a training session
because it can leave legs feeling weak $not ideal for skill practise*%.
!. :lace F cones out !0 yards apart.
". Starting on cone !1 run to cone " and back1 then cone & and back1 ' and back1 then F and
back.
&. (he sprint should be flat out and players should turn sharply
off a different foot at each cone.'. Cest for &0 seconds
and repeat. Cest another &0 seconds and repeat for a third
time. (his is one set. Now rest for " minutes and repeat for a
second set $i.e. & lots of shuttle runs with &0 seconds rest
between each%.
F. Now do a cool down to disperse all that lactic acid*
?se these and similar soccer conditioning drills to build speed1
strength and power - specific to the game.