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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... First and foremost though... a soccer training program should be individually tailored to your needs AND your resources. All the training theory - the perfect 12-month fitness regime - it all flies out the window if you simply don't have the time (or the inclination) to train 3 or 4 days a week. Start with what you have available. Think about what you want to achieve in soccer. If 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. Then take a bit off to account for over enthusiasm! Step 2 -- what is your current level of conditioning? Be more precise than "fit" or "unfit". Which elements of fitness do you need to work on most? Speed? Strength? Endurance? If you don't know... Develop a series of simple fitness tests to find out. For example the 12minutes endurance test, beep test, push ups, sit ups, 20m sprints, etc You can do these in one afternoon and it's well worth the effort. Of all the different types of soccer training you could perform (strength training, speed training, skill work etc.) 20% will make 80% of the difference to your game... Stay on the right side of the 80/20 principle. Build your soccer training program around those areas that need most improvement, especially if your time is limited.
Early pre-season soccer training Late pre-season soccer training In-season soccer training Closed or off-season soccer training
If you simply want to improve your fitness over the summer - ready for trials next season - base your program on the late pre-season phase. Side Note At this stage don't worry about individual sessions. This is the "big picture" - how all the different types of training fit together. You'll find lots more articles at the bottom of this page covering strength, speed, drills and so on. But don't go to them just yet! OK, let's look at each phase in a little more detail... Early PreSeason (4-6 weeks) Professional players might not see a ball for the first half of the pre-season. The emphasis is on preparing yourself for the more demanding, late pre-season soccer training. At this early stage break keep things light and not too demanding. The last thing you should do is dive straight into all out, stomach wrenching interval training! Endurance Training Stick to predominantly continuous type training. This is lower intensity aerobic conditioning. Continuous training should be the only form of endurance training you perform for the first 2-3 weeks. Gradually progress to more intense interval training as you move into late pre-season. Strength Training Ideally you want to develop maximum strength a few weeks before the start of the competitive season. Why? Before you can develop explosive power and even speed you must first develop a solid strength base. Maximum strength can take up to 12 weeks to develop so if strength is a priority for you, start your strength training during the off-season. Speed And Power Training No need for any speed or power work at this stage. Leave it until the late pre-season and In-season.
Flexibility Don't under estimate the importance of flexibility in a soccer training program. Unfortunately most soccer players do. Flexibility training is essential for recovery and injury prevention. The best players in the World are useless on the sidelines! Again you'll find some good soccer stretching exercises you can use to increase your range of movement below. And do remember there stretching to improve flexibility is NOT the same as stretching during a warm up. There are some key differences. Skill And Tactical Training The amount of skill work you do at this stage depends on the amount of time you have available. Players old enough to perform demanding fitness training (Over 16) will have a relatively high level of skill. Having said that... You can never stop improving!
Priority Of Fitness Elements in a Soccer Training Program Early Pre-Season Late Pre-Season Continuous training Interval training Strength training Power training Speed training Flexibility training High Low High High Low High Low High Moderate Moderate High High In-Season Low Maintenance Low Maintenance Maintenance High
In-Season Training
The goal here is to maintain the fitness you developed during pre season. Regular, competitive matches maintain basic levels of endurance so any additional soccer training should concentrate on speed, power and anaerobic endurance development. Suppose your team trains on Tuesdays and Thursdays and plays on Saturdays, below is an example of how an Inseason training week may look...
In-Season Soccer Training Program Monday Interval Training Tuesday Team training plyometrics and sprint work Wednesday Weights session and flexibility Thursday Team training - interval training Friday Saturday Rest Match Sunday Recovery run and flexibility
The competitive season can last up to 8 months. Training at the same level of intensity week in week out only promotes the chances of injury and burn out. So... Every 6 weeks or so give your body a break and a chance to recover. For a week, drop the intense speed and power sessions and just perform 2 or 3 light aerobic sessions instead.
Phases In A 12 Month Soccer Training Program Month May Jun Jul Aug Sep Oct Nov Dec Jan Feb Mar Apr Phase CS CS EPS LPS IS IS IS IS IS IS IS IS
CS = Closed season soccer training, EPS = Early pre-season soccer training, LPS = Late pre-season soccer training, IS = In 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.
Do NOT hold a stretch that is in anyway painful. It should feel tight and that tightness should diminish as you hold the stretch. Breath! Avoid breathing holding as you stretch as this can raise blood pressure and leave you feeling For optimal results try to stretch every day or at least 3-4 times a week dizzy.
Makes sure your body in completely warm before you start. Either do 5-10mins of light aerobic exercise or do your stretches at the end of a training session. Hold each stretch for 20-30 seconds. "Shake out" the limb and joint and repeat for a total of 2 to 3 sets. Don't expect results overnight. It can take up to 6 weeks to see measurable improvements. Be persistent - they will come. Finally, consider testing yourself prior to starting a soccer stretching program then again after 6 weeks.
Two Leg Hamstring Stretch 1. With both feet together and legs fully extended, reach forward with both hands towards your toes. 2. Tuck your chin towards your chest to increase the stretch. 3. Keep your toes pointed towards the sky.
1. Bending on 2. Reach with 3. Keep your Remember to breathe! 4. Repeat for the opposite side.
Hamstring Split Stretch one knee, extend the other leg out in front of you. both hands towards your outstretched foot. toes towards the sky and tuck your head to increase the stretch.
1. 2. 3. 4. 5.
Lying Quadriceps Stretch Lying on one side grasp your ankle and pull your heel towards your buttocks. Keep your back straight and the other leg bent. Do not grab your foot. Grab just above the ankle joint (the bottom of your leg). Keep the thigh in line with your body. To increase the stretch push your hips forward (only a slight movement). Repeat for the opposite side.
1. 2. 3. 4.
Classic Quadriceps Stretch Standing one leg, grab your opposite ankle and pull your heel into your buttocks. Your bent knee should sty parallel with your standing leg rather then being pulled behind. Push your hips out to increase the stretch and remember not to grab the ankle joint. Repeat for the opposite side.
1. 2. 3. 4. 5.
Standing Groin Stretch Stand with your legs wider than shoulder width apart. Shift your weight onto one side as you bend your knee. Reach with one hand towards your outstretched foot. You should feel the stretch right down the inside of your outstretched leg. Repeat for the opposite side.
Sitting Groin Stretch 1. Sit with knees bent at 90 degrees. 2. Place the soles of your feet together to 'splay' your knees outwards. 3. Gently use your hands or elbows to push your knees downwards.
4. Place towards you. 5. Resist with your knee and left hand to feel the tension in your lower back. 6. Repeat for the opposite side.
Lower Back Stretch with the legs straight out in front of you. the right knee so the sole of your foot is flat on the ground. your upper body towards your right knee and place your right hand on the floor for support. your left forearm on the outside of your right knee and gently pull your knee
Standing Calf Stretch a wall or bar to support you, place one leg outstretched behind you. Keeping the other leg bent lean against the wall to apply pressure to your keep your back heel flat on the ground. opposite side.
Shoulder Stretch 1. Place one are outstretched across your chest. 2. Place the hand or forearm of your other arm on your outstretched elbow to apply pressure. 3. Gently pull your outstretched arm closer to your chest, keeping it as straight as possible.
These soccer stretching exercises are in this order for a reason. However, change it to suit your needs and also add in some extra stretches as you see fit. The main consideration is to perform several sets back to back and to hold the stretches for at least 20-30 seconds.
Endurance in Soccer
Several studies into the physiological demands of soccer have shown that outfield players can travel up to 13 km or 8 miles during a 90-minute game (see the chart below).
A soccer fitness program should be built around developing a good aerobic base. Just as we gauge maximal strength with a one repetition maximum lift, there is also a measure for maximal aerobic power - or aerobic endurance... It's called VO2max and is simply the most amount of oxygen you can consume per minute relative to your bodyweight. Elite endurance athletes like cross-country skiers and Tour de France competitors have VO2max values as high as 85mL.kg.min. To give you a frame of reference, VO2max is about 40mL.kg.min in males and 30mL.kg.min in females for the average population.
Average VO2max for Pro & Semi-Pro Soccer Players (mL.kg.min) Position Professional players Semiprofessional players Full- Centre- Midfield Striker Goalkeeper back back player 62 55 56 55 62 58 60 54 51 n/a
Compared to the average population then, soccer players unsurprisingly have excellent endurance capacity. You can estimate your own VO2max with a simple soccer fitness test like a 12-minute run.
Strength in Soccer
Strength forms the basis for power and speed. Soccer players also need strength to hold off challenges from opponents. Professional soccer players don't tend to have the same absolute strength as American football players or rugby players for example. Too 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. The most common method for measuring absolute strength is to determine one repetition maximum. Usually the bench press is used for the upper body and leg press for the lower body. Perhaps more important in soccer than absolute strength is relative strength... Relative strength is simply your absolute or maximum strength adjusted according to your body weight. So a 140lb player who can leg press 280lbs is said to have greater relative strength than a player who can also press 280lbs but who weighs say, 165lbs. If you can bench press your own body weight and leg press twice your body weight you have excellent relative strength. Of course, this is a rough measure because 100lbs on one weights machine is often more difficult to lift than 100lbs on another machine. Soccer players tend to have very well-developed quadriceps. The quads should be approximately twice the strength of the opposing hamstring muscle group, but in some players this difference can increase. It's a good idea to spend time strengthening the hamstrings in relation to the quads if this is the case.
Sprint Fatigue Times for Professional Soccer Players Time (seconds) Average Range Best sprint time 6.80 6.53 - 7.01 Fatigue 0.64 0.15 - 0.92
*To calculate fatigue take your fastest sprint and subtract it from your slowest sprint
Flexibility in Soccer
Last and certainly not least is flexibility. In most cases increasing your range of motion can be very beneficial - not only in the prevention if injury but to increase your speed, agility and power too. Flexibility sessions should feature heavily in your soccer fitness regime. Measuring flexibility is a simple procedure. A test like the modified sit and reach, groin flexibility test or truck rotation test are all specific to soccer. You can also buy a large protractor called a goniometer to quickly measure the range of movement about a joint. Be sure to read the other soccer fitness articles here at the site. You'll find plenty of programs and drills to improve your level of conditioning and of course, your game!
Strength and strength endurance training Speed and agility training Aerobic and anaerobic endurance training Flexibility, warming up and cooling down Testing soccer-specific fitness Nutrition for soccer Off-season, pre-season and in-season program design
Good speed endurance Speed in possession of the ball Quickness of feet or agility The ability to quickly change direction The ability to execute skills quickly Last but not least... speed of thought
You can see from the above that good 100m sprinters don't necessarily have the attributes to be quick soccer players. And by the same token... Players who are not typically fast runners can excel in soccer if they have sharp feet and quick speed of thought. Remember that old phrase... "The first 10 yards are in your head." Absolute speed or your ability to run fast is determined by a number of factors - the obvious one being genetics. But 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. So, 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 50 yards in a straight line. A second, and equally important, goal is to increase your speed endurance. I mention this in another article calling it "anaerobic endurance"... Speed endurance training significantly improves your recovery after a bout of repetitive sprints. Your body's ability to remove lactic acid increases which can make such a difference to your game. Thirdly, a soccer speed training program should improve agility, foot speed and reaction time. Exercises to improve agility don't tend to be physically taxing. The emphasis is on short, sharp movements of a high quality. Finally, 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 thought, I can't help you there. That come with practise... and eating lots of greens ;-)
1. Strength and Power Training Power relates directly to absolute speed. 100m sprinters are very powerful. So are footballers. Weight lifters are very strong - but not necessarily as powerful. Power is a combination of both strength and speed of contraction. Increase either one and you increase power. Ideally, you want to increase both.
Weight training increases strength and plyometric training "converts" that strength into speed and power. Both strength and plyometric training for soccer are covered in the following 2 articles...
2. Sprint Training To improve speed off the mark, running mechanics and acceleration training should feature in your soccer speed training routine. It doesn't have to be much - just 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. The idea is not to tire you. Concentrate on form and speed of leg movement over the first few yards. Over the course of a season, start sprint drills in mid to late pre-season and continue right through the in-season. Because 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 note, sprint drills should be performed at the start of a training session when you are fresh.
3. Speed Endurance Training Be prepared - this type of training can be a killer. A few athletes I know have nicknames for some of these drills. None of them are repeatable here! But from a personal perspective, the rewards are worth the temporary "discomfort" you feel after (and during) a short session. As you can probably gather these drills are intense. They are designed to generate large amounts of lactic acid quickly. That way your body adapts by increasing its removal and dramatically speeding up your recovery. What 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 quick succession. Your ability to maintain high percentage of your speed and power relies, in part, on your body's ability to remove lactic acid. Besides... There's nothing worse than receiving the ball after several sprints chasing opponents - as they triangles around you! Try doing a Cruyff turn then! From personal experience, as taxing as these speed endurance drills are they make a game feel easy. It's a real confidence booster and well worth the effort. During mid to late pre-season you can perform 2 speed endurance sessions a week (separated by 24-48 hours). During the in-season this can be reduced to one or even omitted if you have 2 games in a week.
4. Flexibility training It's always an uphill struggle trying to get athletes to stretch for the purpose of increasing their range of motion. They'll do it to warm-up but there are so many benefits to moderately increasing range of motion. One of them is increasing power and speed of motion. A muscle can only contract as fast as its opposing muscle can relax. Flexibility training can release tightness and promote this speed of relaxation.
Increasing range of motion also helps to lengthen leg stride and is important for quick and agile changes in direction. Try to do some stretching exercises three times a week - following a training session when muscles are warm.
Absolute or Maximal Strength Absolute strength is the maximum force that a muscle group can exert in single, momentary contraction. For example, a player who can leg press 250lbs has greater absolute strength than a player who can leg press 200lbs. In soccer, good maximal strength is beneficial for holding off opponents and shielding the ball. More importantly it also forms the foundation of muscular speed and power. But there's a caveat.. Maximal strength (usually measured by one repetition max) makes no allowances for time - for example, a weightlifter can spend 30 seconds or more slowly lifting a weight inch by inch. Not much use to the soccer player. As a rule of thumb then, maximal strength training serves a greater purpose than just increasing absolute strength... The end result should be to increase your explosive speed and power.. .
Muscular Power Power is a product of both absolute strength and the speed of movement. Increase either one (without lowering the other) and you increase explosive power. Yes, if you do nothing but follow a generalized weights routine you find in nearly every issue of popular fitness magazines, you will increase your power. That, of course, assumes you continue to maintain your speed and flexibility. But even those generalised programs can be enhanced if you consciously increase the speed of contraction. Another, highly effective form of power training is called plyometrics. Plyometrics bridges the gap between strength and speed by combining elements of both in single movement patterns. It sounds complicated but it's not. In 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 moment, soccer strength training should fall into some distinct phases. The first phase is used to develop a solid functional strength base in the off-season. You can then move on to a maximal strength phase before converting this into soccer-specific power or...
Strength Endurance Strength or muscular endurance is the ability of a muscle group to perform repeated, high-intensity movements. Strength endurance is essential for soccer - and like power, perhaps more essential than all-out strength. At some point in your soccer training routine you should focus on developing strength endurance. Going back to our 3 sets of 8-12 reps example, 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 soccer, you are way ahead of the game! With all these different types of soccer strength training, things can start to get a bit overwhelming. How do you train for maximal strength AND power AND muscular endurance - especially when you have limited training time? Obviously, the answer is you don't. Not even professional players can... or should. Instead, we break a soccer strength training program into several phases - each lasting between 4 and 12 weeks (although some phases can vary in length).
The Off-Season - Build Functional Strength Soccer, like any sport, places a lot of uneven demands on the body. Most players have a predominant kicking foot for example. They kick using the same motor patterns, tens of thousands of times every year. And so, some muscles develop more than others. Some joints are placed under more stress than others. The goals of this phase are:
To prepare the joints, muscles, ligaments and tendons for more intense work in subsequent phases To strengthen underused stabilizer muscles To balance the right and left side of the body
To redress the balance between the flexors and extensors (soccer players, for example, are notorious for having over-developed quads from repetitive kicking actions. No wonder hamstring injuries are so prevalent in the game). A good portion of your soccer strength training should focus on core stability. It's a form of training that is becoming more and more popular, and rightly so... The core - the abdominals, lower back and trunk - all form your "center of power". Every twisting, turning , stopping and starting movement is supported by your core. It allows your upper and lower body to work in cohesion, minimising shock and stress. This is the most important phase of any soccer strength training program. Yet most athletes dismiss it. And it becomes doubly important for younger players. The foundations you lay in this phase literally determine the quality of strength and power formed in later phases. More importantly, without this phase, injures - both short and long-term become much more likely.
Off-Season/Early Pre-Season - Build Maximal Strength With a good foundation to build on, you're fully prepared to move into phase 2... building maximal strength. This is where most players finish - the same routine (or some slight variation) all year round. But that's good news for you... You're following a soccer strength training program that meets the specific demands of your sport - you have a big advantage. ----- Side Note ----Maximal strength is relative to the other phases. For obvious reasons younger athletes should lift weights below their maximum. However, this phase should use higher loads than the other phases. ----------------------The goal of this phase is to develop the highest force possible. Since power is our overall outcome, it makes sense to develop strength first and then convert it into soccer-specific power. The aim is to complete this phase before the start of the season. That way the latter stages of pre-season training can focus on power and strength endurance training.
Late Pre-Season - Muscular Power and Strength Endurance You've prepared your body well. You've built a solid strength base. And now it's time to reap the rewards of all your efforts...
In this phase of soccer strength training, goal is to convert your strength gains into soccer-specific power and muscular endurance. Soccer is one of the few sports demands roughly equal amounts of explosive force and strength endurance. Plyometric training and/or circuit training should replace sessions in the weight room for this phase. It will last roughly 4-6 weeks depending on your schedule.
In-Season - Maintenance To become a balanced player you have to accept that you'll lose a small amount of maximal strength to develop more competitive types of strength. But it will make you a better player! During the in-season, the goal is to maintain the gains you've made during a strenuous pre-season period without over reaching or over training. Remember, one of the best forms of training is a competitive game. Base all your other training sessions around it. One more point before we wrap up... This is not one big, continuous phase in your soccer strength training routine. Because the competitive season can last up to 9 months, you should split your strength routine into smaller cycles. Each might cycle might last 6-8 weeks for example. At the beginning of each cycle you lift lighter weights and perhaps perform few sets. You reach a peak in the middle of the cycle (week 4-5) and taper off again towards the end. It's another technique used by the pros to keep their bodies (and their minds) fresh and free from injury.
Strength and strength endurance training Speed and agility training Aerobic and anaerobic endurance training Flexibility, warming up and cooling down Testing soccer-specific fitness Nutrition for soccer Off-season, pre-season and in-season program design
But 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. Two is the most. Any more and you could be using that time to develop, speed,agilityt and lactic acid tolerance. Same goes for the in-season - one weights session or two at most.
Lower weights and higher repetitions - the resistance should be about 50% of one repetition maxiumu (1RM) or light enough to perform 15-25 repetitions. Very often body weight is enough resistance. Time is often used instead of repetitions - rather than prescribing a set number of reps, each exercise can be performed for a set period of time (i.e. 30 seconds). Short rest periods between exercises - to develop endurance, minimal rest is allowed between each stations and circuits. Alternate bodyparts - each station should work a different part of the body from the station before - ideally upperbody, lowerbody, upperbody and so on. Here's the routine... Reps: 30sec per station Circuits: 2-3 Rest between stations: 20-30sec Rest between circuits: 2min Increase the intensity gradually over a period of weeks by increasing the time per exercise/station (45-60sec) or decreasing the rest periods. For exercises that use freeweights gradually increase the weight as it becomes easier. However... Just change one parameter at a time - either the exercise/station time, rest time or weight - NOT all three!
Push ups Side crunches Lunges Alternating supermans Dips Fast feet Obliques Shoulder press with dip
Drill #1 - Tight Space Dribbling If you have the luxury of having a ball per person this is a great drill to develop touch and fitness simultaneously. 1. Perform this drill towards the start of a session - following the warm up and before more physically demanding drills. 2. Mark out a space about 20x20 yards (for 15 players). Adjust the size according to the number of players. 3. For 60 second intervals have the players 'express' themselves with the ball. They should try turns, faints and tricks. Encourage players not to running round in a circle (which WILL happen at first). They should change direction constantly and randomly. 4. Decrease the size of the area after each 60 second bout and repeat for 5 or 6 intervals with a 20-30 second break between. Drill #2 - Two Versus Two with a Spare 1. In groups of five, two players act as attackers and two players act as defenders. One player is spare and should wear a bib or vest to stand out. 2. Mark an area of approximately 12-15 yards square. The attackers are given possession of the ball. 3. The spare player is an attacker - in effect he or she is always on the side of the team in possession. 4. The defenders must dispossess the attackers by intercepting the ball. They also receive possession if the ball goes out of the marker area. 5. Bouts of 2 minutes is ample and the floating player should change at each interval. This drill is physically demanding but tactically quite clever. The defending pair must work hard but smart. The team in possession can relax but they will stay alert because giving the ball away mean hard work.
Drill #3 - Step Jumps This is a plyometric exercise and should be completed towards the beginning of the session but only after a thorough warm up. 1. Stand beside a cone or soft object to be cleared. 2. Bring knees up and jump vertically but also laterally off ground and over the marker. 3. Land on both feet and jump back in the other direction. 4. Ground contact time should be minimal - don't dip into a full squat position. 5. Repeat for 30 seconds maximum and a total of 3 sets. Drill #4 - Killer Shuttles Simple. Excruciating. But very effective. You can perform this drill on your own or as part of
a group in a line. Leave this soccer conditioning drill until the end of a training session because it can leave legs feeling weak (not ideal for skill practise!). 1. Place 5 cones out 10 yards apart. 2. Starting on cone 1, run to cone 2 and back, then cone 3 and back, 4 and back, then 5 and back. 3. The sprint should be flat out and players should turn sharply off a different foot at each cone.4. Rest for 30 seconds and repeat. Rest another 30 seconds and repeat for a third time. This is one set. Now rest for 2 minutes and repeat for a second set (i.e. 3 lots of shuttle runs with 30 seconds rest between each). 5. Now do a cool down to disperse all that lactic acid! Use these and similar soccer conditioning drills to build strength and power - specific to the game. speed,