Total Soccer Conditioning Vol. 1
STRENGTH TRAINING PRINCIPLES To design an effective strength training program, you must first understand the principles of stren ...
After core strength has been developed, the focus should then shift to developing lower and ultimately upper-body strength. It i ...
STRENGTH TRAINING EXERCISES The exercises provided are either i) functional exercises that reflect the movement patterns of socc ...
Lateral Lunges Objective: Develop lower body (gluteus maximus, quadriceps, hamstrings, hip flexors, hip abductors and adductors) ...
Squats* Objective: Develop lower body (gluteus maximus, quadriceps, hamstrings) and basic core strength Level: Beginner Directio ...
Single-Leg Deadlifts Objective: Develop lower body (hamstrings) and core strength as well as static balance Level: Intermediate ...
Eccentric Hamstring Exercise Objective: Develop eccentric strength in the hamstrings as well as core strength Level: Advanced Di ...
Figure 6.10 ...
Plank Level: Beginner Objective: Develop overall core strength Directions and Coaching Points: Have the player lie down flat on ...
Side Plank Objective: Develop core strength with an emphasis on the obliques Level: Intermediate Directions and Coaching Points: ...
Push -Up (Standard and Partial) Objective: Develop upper body (chest, triceps, and shoulders) and basic core strength Level: Beg ...
a) b) Figure 6.15 ...
Hand-Shake Push-Up Objective: Develop upper body Strength as well as core stability Level: Intermediate Directions and Coaching ...
b) Figure 6.17 INTEGRATING A BALL COMPONENT INTO STRENGTH TRAINING EXERCISES In keeping with a ball-oriented training methodolog ...
Push -Ups with Side-Footed Volleys Set-up and Directions: Divide your players into groups of two with one ball between the pair. ...
Figure 6.19 Variation/Progression: You can vary the dribbling component by i) having them take alternate touches with the inside ...
Figure 6.20a Figure 6.20b Plank with One-arm Rows and two -touch Passing Set-up and Directions: Divide your players into groups ...
iii) Doing technical or tactical exercises at a station in a circuit training routine Circuit training involves performing sever ...
Set up each station at least 15 yards apart (Figure 6.21) Figure 6.21 Because most teams are likely to have two (at the most thr ...
STRENGTH TRAINING PROGRAM DESIGN Strength Training Program Variables The are several variables to consider when planning your st ...
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