SOCCER TRAINING PROGRAM

Soccer Training Program

Schedule
Tuesday (65min)

1. Aerobic (soccer game, 50min)
2. Flexibility (stretching, 15min)

Thursday (45min)

1. Strength (weight training, 30min)
2. Flexibility (stretching, 15min)

Saturday (195min)

1. Power (plyometrics, 30min)
2. Speed (drills, 15min)
3. Agility (drills, 15min)
4. Aerobic (soccer game, 90min)
5. Anaerobic (drill, 30min)
6. Flexibility (stretching, 15min)

Strength/Power
Weight Training (source, exercises)
1 time a week (Thurs)
rest (20-)30 sec btwn stations, 2 min btwn circuits
adjust weight/duration and rest when needed
2(-3) circuits of 30 sec (15-25 rep) stations:

1. Pushups
2. Side crunches - typical kickboxing situps
3. Lunges - barbells, knee not past big toe, knee not touching floor
4. Alternating supermans - face down, raise opposite arm/leg 4-8" off floor
5. Dips
6. Fast feet - step up onto bench
7. Obliques - on back, legs straight up, side-to-side
8. Shoulder press with dip - dumbbell in each hand at shoulder, squat to parallel, explode up, start raising dumbbell at halfway

Plyometrics (source, soccer source, exercises)
1 time a week (before soccer Sat)
rest 2 min between sets
3 sets of 8 reps of:

• Squat jumps - down to legs parallel to ground and immediately back up, rest 1-2 seconds between, extend ankles fully
• Bounding - exaggerated running, concentrate on foot push-off and air time
• Ricochets - stance just wider than hips, jump from corner to corner of a box, ground time minimum
• Tuck jumps - stance at shoulders, jump and bring knees to chest, land on balls of feet and immediately repeat, ground time minimum

Flexibility (source)
3-4 times a week when warm (after soccer Tues & Sat, after strength training Thurs)
3x (20-)30 second holds of:

1. 2-leg hamstring - tuck chin, toes to sky
2. Hamstring split - on one knee and reach, toes to sky, tuck chin
3. Lying quads - on side, grab above ankle, back straight, other leg bent, thigh in-line with torso
4. Classic quads - opposite hand, grab above ankle, thigh in-line with torso
5. Standing groin - stance wider than shoulders, bend one leg and reach with one hand
6. Sitting groin