Soccer players require endurance, strength, power, agility and sport-specific skills. A year-long training program should be segmented into early pre-season, late pre-season, competitive season, and off-season phases with different emphases in each. The document then provides sample 4-week training plans for each phase of the year-long program with a focus on developing aerobic capacity, strength, speed, and skills through exercises like squats, lunges, sprints and soccer drills.
The In-Season Microcycle 'Physical themes dervied from tactical periodisation'Hamish Munro
The use of tactical periodisation to outlay the physical impetus for the in season micro cycle in football. A reflective outline on the 2015-2016 season.
The In-Season Microcycle 'Physical themes dervied from tactical periodisation'Hamish Munro
The use of tactical periodisation to outlay the physical impetus for the in season micro cycle in football. A reflective outline on the 2015-2016 season.
Very little information is available to help baseball and softball officials get ready for the upcoming season. This brief provides information on cardio-respiratory workouts and stretching and warm up exercises before officiating a game. These exercises are important in the early spring and late fall when the weather is cold. If the umpire is not ready, physical injury may occur while covering a play. This protocol can help prevent pain and suffering from not being in condition and prepared for the contest.
A recipe for training distance runners includes simple principles from exercise physiology, coupled with workouts and on approach to structure a training plan.
How do HS, College, and Elites actually train?Stephen Magness
Looking at training programs of successful high school, college, and professional distance runners.
For more insight visit: http://www.ScienceofRunning.com
The Extraordinary Adventures of Little Buddha in BhairahawaPranab Singh
During the first week on Dec. 2014, the US Embassy's Book Bus visited a school in Bhairahawa. This comic book was a created by students of grades 7, 8 and 9 through multiple workshops on writing, storytelling and illustrating over a five day period.
Very little information is available to help baseball and softball officials get ready for the upcoming season. This brief provides information on cardio-respiratory workouts and stretching and warm up exercises before officiating a game. These exercises are important in the early spring and late fall when the weather is cold. If the umpire is not ready, physical injury may occur while covering a play. This protocol can help prevent pain and suffering from not being in condition and prepared for the contest.
A recipe for training distance runners includes simple principles from exercise physiology, coupled with workouts and on approach to structure a training plan.
How do HS, College, and Elites actually train?Stephen Magness
Looking at training programs of successful high school, college, and professional distance runners.
For more insight visit: http://www.ScienceofRunning.com
The Extraordinary Adventures of Little Buddha in BhairahawaPranab Singh
During the first week on Dec. 2014, the US Embassy's Book Bus visited a school in Bhairahawa. This comic book was a created by students of grades 7, 8 and 9 through multiple workshops on writing, storytelling and illustrating over a five day period.
Performance Development for Lacrosse
As a successful lacrosse coach, Coach Eric Lamb shows how he strengthens his players. He breaks down Lacrosse position by position and shows how beneficial is strength and conditioning philosophy is to his lacrosse athletes. Lacrosse is a sport where different positions can benefit from different lifts and workouts. Limestone has been an extremely successful lacrosse team, whose workouts play a huge role in their success.
Nicholas Clark from Complete Physio talks about Complete Physio - Injury prevention, Re-injury prevention and performance enhancement in distance running
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1. Soccer players must be proficient in endurance, exercise capacity, power, muscular
strength and endurance, speed, agility and sport specific skills. The work is
continuous for athletes at and wishing to be at the college level and beyond. The
simplest way to conduct and design a yearlong training program is to segment the
work into four phases: early-preseason, late-preseason, competitive season and off-
season. Different skills and capacities will be emphasized in each phase. The ideal
program will optimize performance and mitigate the risk of injury. Having played
soccer for a number of years (a few at the college level), I understand that each
position should be trained, generally, in the same manner. The exception will be
granted to those players who played a longer duration during a competitive match
or those recovering from injury. Under the presumption that the competitive season
will run from August through December, strength and conditioning throughout each
phase will be planned according to the time allotted.
The early-preseason will fall between the months of May and June. Late-preseason
will fall between the months of July and August. In most cases, the competitive
season will be conducted between late August and mid December. Mid-December
through January will be the recovery phase of the periodized training program. The
off-season/closed-season will fall between the months of February and April.
Early-preseason will focus mainly on establishing and improving aerobic capacity,
gaining flexibility, developing a solid base of functional strength and some soccer
specific skill work.
Athletes will train 3-6 days per week. This will allow for ample recovery and
regenerative time.
May-June (Early-preseason)
Weeks 1-4:
Monday—Dynamic warm-up, flexibility training,
Bench Press: 3x20
Shoulder Press: 3x20
Pull-ups: 3xfailure
Dips: 3xfailure
Tuesday—Dynamic warm-up, flexibility training
Back Squats: 3x20
Lunges: 3x20
Calf Raises: 3x20
Romanian Deadlifts: 3x20
Wednesday—Dynamic warm-up, flexibility training, 12 minute run test
Thursday—Dynamic warm-up, flexibility training
Bench Press: 3x20
Shoulder Press: 3x20
Pull-ups: 3xfailure
2. Dips: 3 x failure
Friday—Dynamic warm-up, flexibility training
Back Squats: 3x20
Lunges: 3x20
Calf Raises: 3x20
Saturday—Dynamic warm-up, flexibility training, soccer skill work
Sunday—Rest and recovery day
Week 5-8:
Monday—Dynamic warm-up, flexibility training,
Back Squats: 3x8
Deadlift: 3x12
Lunges: 3x10
Calf Raises: 3x20
Tuesday—Dynamic warm-up, flexibility training, 5x100m sprints 1:2 work:rest
ratio (post weight training)
Bench press: 3x8
Push press: 3x10
Chin-ups: 3xfailure
Dips: 3xfailure
Wednesday—Dynamic warm-up, flexibility training, 1 milex2 splits 1:2 work:rest
ratio
Thursday—Dynamic warm-up, flexibility training
Back Squats: 3x8
Deadlift: 3x12
Lunges: 3x10
Calf Raises: 3x20
Friday—Dynamic warm-up, flexibility training, 2 mile run at 50% max effort (post
weight training)
Bench press: 3x8
Push press: 3x10
Chin-ups: 3xfailure
Dips: 3xfailure
Saturday—Dynamic warm-up, flexibility training, 10x50m sprints 1:2 work:rest
ratio, soccer skill work
Sunday—Rest and active recovery
July-August (Late-preseason)
Weeks 1-4
Monday—Dynamic warm-up, flexibility training, soccer training, multi-directional
sprintsx20 (1:4 work:rest ratio)
Tuesday—Dynamic warm-up, flexibility training, soccer training,
Squats: 3x8
3. Deadlifts: 3x12
Lunges: 3x10
Calf Raises: 3x15
Wednesday—Dynamic warm-up, flexibility training, soccer training, multi-
directional sprintsx20 (1:4 work:rest ratio)
Thursday—Dynamic warm-up, flexibility training, soccer training
Push-ups: 3x15
Pull-ups: 3x15
Sit-ups: 3x20
Dips: 3x15
Friday—Dynamic warm-up, flexibility training, soccer training, multi-directional
sprintsx20 (1:4 work:rest ratio)
Saturday—Dynamic warm-up, flexibility training, soccer training
Sunday—Rest and recovery day
Weeks 5-8
Monday—Dynamic warm-up, flexibility training, soccer training, 300m shuttle
runx2 (1:2 work:rest ratio)
Tuesday—Dynamic warm-up, flexibility training, soccer training
Jump Squats: 3x15
Power Cleans: 3x5
Deadlifts: 3x5
Box Jumps: 3x15
Wednesday: Dynamic warm-up, flexibility training, soccer training, 2 mile tempo
run (800m at 25%, 800m at 50%, 800m at 75%, 800m at 100%)
Thursday—Dynamic warm-up, flexibility training, soccer training,
Plyometric push-ups: 3x15
Weighted chin-ups: 3xfailure
Leg raises: 3x15
Push press: 3x6
Friday—Dynamic warm-up, flexibility training, soccer training, 5x20m, 5x40m,
5x60m, 5x80m, 5x100m (1:1 work:rest ratio, 5 minute rest after each distance
interval)
Saturday—Dynamic warm-up, flexibility training, soccer training
Sunday—Rest and recovery day
August-December (Competitive season)
The competitive season strength and conditioning will largely remain the same over
the few months.. Due to the higher intensity of matches, largely twice per week, rest
and recovery will be imperative to continue the mitigation of injury and fitness
development. In season training should also be largely based upon what the coach
deems necessary to improve the team’s capabilities.
Monday—Dynamic warm-up, flexibility training, soccer training
4. Tuesday—Dynamic warm-up, flexibility training, soccer training
Push-ups: 3x15
Jumping Squats: 3x15
Pull-ups: 3xfailure
Box Jumps: 3x15
Wednesday—Rest and recovery day
Thursday—Dynamic warm-up, flexibility training, soccer training, 10x100m sprint
(1:2 work:rest ratio)
Friday—Dynamic warm-up, flexibility training, soccer training
Saturday—Match
Sunday—Rest and recovery day
The several weeks in between sessions should be a rest interval. The February
through April will be the offseason. Included in these months the athletes would be
encouraged to do activities outside of soccer as well.
February
Weeks 1-4
Monday—Dynamic warm-up, flexibility training
Back Squats: 3x12-20
Romanian deadlifts: 3x12-20
DB Bench Press: 3x12-20
Lat Pulldowns: 3x12-20
Military press: 3x12-20
Tuesday—Dynamic warm-up, flexibility training, individual skill work
Wednesday—Dynamic warm-up, flexibility training
Multi-directional sprints: 10x10
Push-ups: 3xmax
Pull-ups: 3xmax
Box Jumps: 3x15
Thursday—Dynamic warm-up, flexibility training, individual skill work
Friday—Dynamic warm-up, flexibility training,
Medicine ball circuit (30 seconds each exercisex3 rounds, rest 5 minutes after each
round)
Clean and Press
Ball Slams
Lunges
Chest Pass
Sit-ups
Mini soccer game
Saturday—Rest and recovery day
Sunday—Rest and recovery day
March
5. Weeks 1-4
Monday—Dynamic warm-up, flexibility training,
Back Squats: 3x12-20
Romanian deadlifts: 3x12-20
Bench Press: 3x12-20
Pull-ups: 3x12-20
Push-press: 3x12-20
Tuesday—Dynamic warm-up, flexibility training, soccer skill work
Multi-directional sprints: 5x50m
Long jumps: 5xmax distance
Box Jumps: 3x15
Wednesday—Dynamic warm-up, flexibility training
Medicine ball circuit (1 minute per exercise, 5 minute rest between rounds)
Clean and Press
Chest pass
Overhead throws
Ball Slams
Sit-ups
Squats
Thursday—Dynamic warm-up, flexibility training, soccer skill work
Multi-directional sprints: 3x30m
Box Jumps: 3x15
Sprints: 10x50m
Friday—Dynamic warm-up, flexibility training
Bodyweight circuit: 1 minute per exercisex5, 3 minutes rest between circuits
Squats
Lunges
Push-ups
Pull-ups
Sit-ups
Mini soccer game
Saturday—Rest and recovery day
Sunday—Rest and recovery day
April
Weeks 1-4
Monday—Dynamic warm-up, flexibility training, soccer skill work
Hang clean: 3x2-6
Front Squat: 3x2-6
Back extensions: 3x10-15
DB Bench Press: 3x6-12
DB Rows: 3x6-12
6. Shoulder Press: 3x8-12
Sprints: 3x10x20m sprints, (1:1 work:rest ratio between sprints), 5 minutes
between sets
Tuesday—Dynamic warm-up, flexibility training
Multi-directional sprints: 5x25m
Box jumps: 3x20
Plyometric push-ups: 3x15
Chin-ups: 3xmax
300m shuttle run
Wednesday—Dynamic warm-up, flexibility training, soccer skill work
Bench Press: 3x10-15
Dips: 3xmax
DB Shoulder press: 3x10-15
Sprint ladder: 1x10m, 1x20m, 1x30m, 1x40m…1x100m (1:1 work:rest ratio)
Thursday—Dynamic warm-up, flexibility training, soccer skill work
100m shuttle run x 2
Lateral Jumps: 10xmax distance
Broad jumps: 5xmax distance
Multi-directional sprints: 5x25m
Friday—Dynamic warm-up, flexibility training
Back Squats: 3x10-20
Lunges: 3x10-20
Back extensions: 3x10-20
Calf raises: 3x20
Mini soccer game
Saturday—Rest and recovery day
Sunday—Rest and recovery day