Strength-Endurance #1: Full Body

Warmup

  • Leg swings, 20 x front, 20 x lateral
  • Row 5 min

Workout (minimize rest in between, keep HR up)

  • 25 pushups
  • 25 air squats
  • 10 min row, alternate 1 min fast, 1 min slow
  • 25 pushups
  • 25 air squats
  • 25 box jumps (or step ups)
  • 10 min row, alternate 30 sec fast, 90 sec slow
  • Max set of thrusters (light weight)
  • 20 windshield wipers
  • 20 cross-knee crunch
  • 20 reverse crunches

Cooldown

  • 5 min row
  • Static stretching, hold each for 30-45 sec, full, controlled breaths
    • Lunge stretch (both sides)
    • Hamstring stretch
    • Quad stretch
    • Pigeon stretch
    • Lying ab stretch
    • Cross-leg trunk rotation (piriformus stretch)

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Strength #2: Legs & Core

Warmup

  • Leg swings, 20 x front, 20 x lateral
  • Slow jog 3-5 min

Workout

  • Squats: 3 sets, 20-15-10 reps (moderate weight, increase by about 20% per set)
  • Lunge complex (all with light to moderate weight dumbbells) * denotes kettlebell
    • Deficit lunge: 2 x 15
    • Lateral lunge: 2 x 15
    • Curtsy lunge: 2 x 12
    • Offset reverse lunge: 2 x 10*
    • Reverse forward lunge: 2 x 10*
  • Cross-knee crunches (steam engines) 2 x 20
  • Side imprints 2 x 20
  • Russian twists: 2 x 30
  • Hanging leg lifts 2 x 20

Cooldown

  • Static stretching, hold each for 30-45 sec, full, controlled breaths
    • Lunge stretch (both sides)
    • Pigeon stretch
    • Quad stretch
    • Hamstring
    • Cross-leg trunk rotation (piriformus stretch)

 

Notes: Lunge complex credit to Outside Online.

Youth Soccer Strength & Conditioning, an Overview

This is the overall strategy for an upcoming youth soccer strength & conditioning program. The purpose of this program is to support the coach by supplementing soccer skill instruction and training with speed, agility, coordination, endurance, and fundamental movement workouts. The secondary purpose of the program is to show the kids that working out can be fun and rewarding while helping them become faster, stronger, and healthier.

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Strength & conditioning can and should be fun and challenging at the same time.

The program is based on two sessions per week, each session being about 10-20 minutes in duration. There are three assessments, an initial, a mid-season, and a final. Each assessment will have three timed events, a 800m run (endurance), an agility T-test (agility/quickness), and a 40 yard sprint (speed). The purpose of these assessments is to provide indicators to measure the effectiveness of the program and to reveal areas for improvement. Each week, the focus of the sessions will alternate between agility/power, coordination/endurance, and mobility/plyometrics. Each session will follow the same general flow: low intensity dynamic warmup (jog), coordination/mobility drills (20-30meters), workout, cooldown (stretching).

DEFINITIONS & KEY CONCEPTS

Agility: The ability to change direction quickly on the playing field. Cone drills, shuttle runs, plyometrics, and games.

Power: Explosive speed, quick accelerations and decelerations, powerful shots. Plyometrics, calisthenics, and stop/start drills.

Coordination: The ability to command the body to move in a specific way, mastering balance and skill required to do a task. Drills and games.

Endurance: Sustained low to moderate intensity movement, building this will help players have gas in the tank at the end of the game. Repeat intervals, sprints/strides, hill sprints, over-distance training.

Mobility: Full range of motion in the joints. Dynamic warmups, drills, and cooldown stretching. Performed at each session.

ROUGH SCHEDULE

Week 1: (1) Initial performance assessment (400m), (2) Initial performance assessment (40m sprint & agility test)

Week 2: (1) Introduction to movements, drills, & exercises, (2) Coordination  & endurance work

Week 3: (1) Agility & power, (2) Coordination & endurance work

Week 4: (1) Mobility & plyometrics, (2) Teambuilding exercise

Week 5: (1) Mid-season assessment (400m), (2) Mid-season assessment (40m sprint & agility test)

Week 6: (1) Agility & power, (2) Coordination & endurance

Week 7: (1) Agility & power, (2) Coordination & endurance

Week 8: (1) Teambuilding exercise, (2) Agility & power

Week 9: (1) (1) Semi-final assessment (400m), (2) Semi-final assessment (40m sprint & agility test)

Week 10: (1) Agility & power, (2) Fun games

Week 11: (1) Coordination & endurance , (2) Agility & power

Week 12: (1) Final performance assessments, (2) Fun games

Strength #1: Hips & Glutes

Warmup (dynamic):

  • Leg swings (20 front, 20 cross body, each leg)
  • 1 mile jog easy (SLOW)

Drills (2 x 25-30 meters, each):

  • High knees
  • Butt kicks
  • High skips
  • Long skips
  • Carioca high step
  • Lunges
  • Bounding strides

Exercises (2 x 20 reps each):

  • Mountain climbers
  • Air squats
  • One leg squats (stand on block if necessary)
  • One leg glute press (lying on back, one leg bent, lift butt up, engage glute)
  • Lunge jumps
  • Flutter kicks
  • Hanging knee lifts (hang from a bar, pull knees up to your chest repeatedly)

Additional:

  • Strides (4-6 x 20 sec), focus on form, 80-85% of max effort

Cooldown: Static stretching

  • Quad pull
  • Hamstrings
  • Pigeon stretch
  • Static lunge (front and side)

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