Total Soccer Conditioning Vol. 1
a) b) c) Figure 1.10 Using the Vertical Jump Test to Assess Power Assessment: Performance on the vertical jump test is indicativ ...
Assessing Anaerobic Endurance 300-yard shuttle: A high level of anaerobic endurance is necessary to perform the repeated high-in ...
Assessing Aerobic Endurance 1.5-Mile Run: Aerobic endurance is a major determinant of soccer performance as the sport involves c ...
TABLE 1.2 Fi tness Assessment Tests for the Various Conditioning Elements Relevant to Soccer Fitness Assessment Test Conditionin ...
TEST ADMINISTRATION Fitness assessment tests need to be administered properly and in a structured manner in order to achieve acc ...
Testing Conditions Practice locations (gyms, playing fields) are likely to change as you progress throughout the different phase ...
CHAPTER 2: FLEXIBILITY TRAINING Flexibility refers to the degree of movement, or range of motion, around a joint such as the kne ...
FORMS OF FLEXIBILITY TRAINING Increasing range of motion can be done by one or more forms of stretching. Stretching is simply mo ...
WHEN AND WHAT FORM For optimal benefits on soccer performance, flexibility training should be performed as part of the warm- up ...
Forward Lunge Muscle Groups Involved: Gluteus Maximus (Buttocks), Hamstrings, Iliopsoas (Hip flexor), Quadriceps Directions: Hav ...
Open and Close the Gate Muscle Groups Involved: Iliopsoas, Hip Abductors and Adductors, Gluteus Maximus Directions: Direct the p ...
Lunge and Twist Muscle Groups Involved: Gluteus Maximus, Hamstrings, Iliopsoas, Obliques (Core), Latissimus Dorsi (Upper Back) D ...
DYNAMIC FLEXIBILITY ROUTINES Dynamic stretching routines can range from 15 to 20 minutes in length and should include stretches ...
Figure 2.9b Figure 2.9c Note: the working player must touch the cone in the centre of the circle before they can run towards a n ...
Sample Routine B Set-up and Directions: Divide your squad into groups of 4 to 6 players. For each group, place two cones 15 yard ...
Figure 2.10c Figure 2.10d After the next 90-second cycle, have the player run to the cone, turn, and then backpedal until they j ...
Lying Quadriceps Stretch Muscle Groups Involved: Quadriceps Directions: Direct the players to lie on their right sides with both ...
Standing Calf Stretch Muscle Groups Involved: Gastrocnemius, Soleus (Calf Muscles) Directions: Stand erect with feet shoulder wi ...
Cobra Stretch Muscle Groups Involved: Erector Spinae Directions: Lie flat on your stomach with your legs together and extended. ...
Arm across the Chest Stretch Muscle Groups Involved: Middle Trapezius, Rhomboids (Upper and Mid Back) Directions: Stand erect an ...
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