Strength Training should be carried out two to three times per
week, especially in the off-season.
Rest the muscle group and only do every other day.
Doing the entire body every other day
(2 to 3 times per week)
Training every day, alternating body
group. (Example upper body one day, lower body the next day)
Strength Training is only part of the overall conditioning program.
Emphasis must also be placed on speed and agility work.
All forms of
training can be done isolated or as part of your technical skill training with the soccer
are suggestions of strength training? Not all of the training exercises need be done, on a
regular basis. It is important to do all the muscles groups. It is also recommended to
shock the muscles by performing different exercises different weeks.
training: We are not looking for heavy weight training. Lighter weights with two counts
up, four counts down are important. Do slowly, and do not swing the weight. Controlled
motion with proper form, with 12 to 15 reps. Three to four sets, with your muscles
fatiguing, slightly increasing weight.
Push ups two hands, hands
clapping, and hands together.
Head to head challenge- (two
players)-maintain push up position, facing each other. Try to pull the other players
supporting arms away, as he is trying to do the same.
Lower back- two players face down
facing each other. Keep arms off the ground. Throw a ball back and forth to each other.
(Arms off the ground at all times).
Back extensions- lie face down, arms
and legs off the ground as far as possible. Let them fall back, but do not touch the
Stomach- crunches, scissors, leg
lifts, leg and arm sky extensions. (Note to be careful of the lower back)
Quadriceps- Do squats with a player
(of comparable weigh) on your back. Do set of 10 or 12 squats, be careful to keep the head
looking straight ahead and not down.
Hamstrings- Lie face down and bend
legs against resistance form a partner.
Calf raises- Player on your back,
stand on balls of feet and lift up.
Ankles- hopping on the right and left
leg (balls of the foot). Also skipping with a jump rope.
- Make a number of jumps in sequence over
an object (cone, ball).
One foot then two footed jumps.
Forward to backward
Side to side
- Run and jump to a ball thrown by a
partner. Take off one footed and progressing in your jumping height. Proper technique is
- Three players. 1 throws a ball to 2 and
3. Player 3 behind player 2. Player 3 jumps higher than player 2 to head the ball back to
1. Player 2 is somewhat passive. Progress in the height.
- Pushing- two players try to push each
- Face to face
- Back to back
- Pulling- two players grab hands and try
to pull each other. (Tug of war)
- Squatting-two players stand back to
back-sink gradually into a squatting position. Maintain position for a few seconds and
- Shoulder charge-two players stand close
to each other. Sprint about 15 meters to and object. Be the first player to put your foot
on the object. Players should legally shoulder charge each other to gain advantage.
- Shielding- 1 v 1 challenge. One player
has the ball and the other is at his back or side. Player with the ball uses his body to
shield the ball. The other tries to exert continuous pressure on the player in possession
through physical contact.
Push off strength of the first 3 or 4 strides.
- 1 to 2 seconds (3 to 4 strides) 100 %
from a standing position. (Do not take the first step back). 8 to 10 repetitions with 2 to
4 sets. (30 seconds between repetitions, 4 to 6 minutes between sets with active rest)
- Uphill sprints-short uphill sprint.
- Upstairs sprint. Runs up a set of
- Sprinting out of a backward dribble. On
top of the ball with the sole of the foot, and sprint forward with the ball at speed.
- Stand up and sprint. -Back, stomach,
sits-jump up and make a short sprint.
Slalom sprints-sprint from cone to
cone. Cones not in a straight line. You must constantly break and change
directions. Do different cone formation. (Short spring 8 to 10 repetitions with 2 to 4
sets. (30 seconds between reps, 4 to 6 min. between sets with active rest.
Hopping + sprinting.
Jumping + sprinting
Jumping forward or backward +
Jumping left or right + sprinting.
Skipping + sprinting.
Jumping + shoulder charge + sprinting
Pushing competition + sprinting
Resistance should be light during the first phase of strength
conditioning. Good muscle coordination is first developed. Correct form is important, the
resistance can be slowly increased.
of general conditioning:
Maximal strength conditioning:
Load: 80 95 % of maximal
Rest: 2 minutes between sets.
Explosive strength conditioning:
Load: 80- 100% of maximal strength
Rest: 4 minutes between sets.
Fast Strength conditioning:
Load: 60-80 % of maximal strength
Rest: 1 minute between sets.
Strength endurance strength
Load: 40- 60 % of maximal strength.
Rest: 45 seconds between sets.
The above is for different conditioning methods. It is recommended to start with
strength endurance conditioning. The rest period in between these sets
can be shortened to increase the conditioning effect. Do not increase speed to the
exercise or do the exercise without a controlled move of 2 up and 4 down. Exhale on the up
and inhale on the down.
Constant load (same weight and
Variable load and constant number of
repeats (increase weight each set with same number of reps)
Pyramid Increase the load and
decrease the number of sets.
Broad pyramid Less load with
increase number of repetitions.
Circuit training- working with
different muscle groups in a given sequence.
Supper sets-working with two
different muscle groups going back and forth to finish a set. (doing one set of a group, going to another set of a different
group then back) example would be chest to back.
for the Chest:
Bench press (with bar or dumbbells)
for the Shoulders:
Side dumbbell raises
Front dumbbell raises
Shoulder press (standing or seated)
for the back:
Lat pull down
Rows (free weight bent over row)
Drills for the Quadriceps
Drills for the Hamstrings
Hamstring curl (leg extensions)
Drills for the calves
Drills for arms:
Dumbbell curls (biceps)
Marking up- the farther away from your goal you are-covering spaces in conjunction with
teammates, with players on the ball. The closer to goal the tighter and sharper you have
to man mark. Must be concentrated with each opponent marked up. Total concentration when
you are defending in the penalty box. If you are marking an opponent one of your basic
tasked is to not let him take the shot. If a player is allowed to take the shot especially
if he is allowed to turn and take the shot, you have neglected one of your basic tasks.
There must be total concentration and tight marking in the penalty area and the defense
must be very aggressive to the ball.
- Guidelines to aid in defense-
- Support must always be present
- Pinching in-covering to inside of the field
- Cover the opponent by staying with him. Loose opponents lead to disorganization in the
- Players are linked together by invisibly pieces of rope. The better the positional play
the harder it will be for the opponent to disrupt your defensive organization.
- Staying with your mark up the field on the opponents attack is a clear tactical rule.
- When our team clears a ball we must immediately push up as a team and gain territory.
The keeper must yell, get out or get out of the box. This is a must to make
the opponent come with you or they will be caught off side.
- Good defensive assistance from midfielders and forwards.
- Forwards one basic task of the forwards is to defensively work together to control
the play of the opponent and make their play predictable.
- Defensively- the three lines must play close together.
- Total Football- high-grade positional play. Players constantly involved in the build- up
and attack without neglecting the defensive duties. The team must be a constantly
positional searching unit.
- Negative and positive play-The ball is played backwards diagonally is playing the ball
negative. The ball is played forwards diagonally, it is being played positive. This also
relates to positive and negative positional play and support.
- Team aspect of play- this is our style of play.
- Ball on the ground, except long switching point of attack, long crosses or shots outside
the 18-yard box.
- Triangle support and triangle passes both positive and negative, wherever the ball is.
- Minimize the number of touches on the ball. Fast speed of play, with low number of
touches. Fast and safe passes.
- Reception of the ball, facing and playing opposite where the ball came from. Read the
entire field. Know what you are going to do before you receive the ball.
Note-this is only the basic style of play and play may and should develop differently
depending on the circumstance and the opponents reaction.
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