Total Soccer Conditioning Vol. 1

SAMPLE TRAINING PLANS FOR THE IN-SEASON

Cycle A

Training Day 1of 2

Phase of Season: In-Season

Conditioning Objectives: Training for agility and explosive power

Session Duration: 90 Minutes

COMPONENT

SETS AND

REPETITIONS

TOTAL

DURATION NOTES^

Warm-up -- 15 minutes Incorporate the agility ladder into the movement pattern component

Conditioning Exercises

i) Split Squats with Juggling

ii) Single-leg Vertical jumps with Head

iii) Zigzag Shuffle with Receiving

2 sets of 5 to 6 repetitions per set

1 to 2 sets (6 to 8 repetition/set)

20 to 25 minutes

Plyometric exercises should be scheduled at least 48 hours before games to ensure maximum recovery.

Soccer-Specific Training

For example: Functional Training, Phase of Play Training or Conditioned SSG

--

20 to 30 minutes --

Small sided or Regular Game

--

20 to 30 minutes This can be 4 v 4 up to 11 v 11 (depending on numbers) with little to no restrictions

Cool Down

--

5 minutes --

SAMPLE TRAINING PLANS FOR THE IN-SEASON