Total Soccer Conditioning Vol. 1

SAMPLE TRAINING PLANS FOR THE EARLY OFF-SEASON

Training Day 1of 2

Phase of Season: Early Off-Season

Conditioning Objectives: Develop aerobic endurance, basic strength, and basic agility techniques

Session Duration: 90 Minutes

COMPONENT

SETS AND

REPETITIONS

TOTAL

DURATION NOTES^

Warm-up

--

15 minutes

Balance exercises should be

included at the end of the routine

Speed/Agility Exercises

i) Zigzag Shuffle with

Receiving

ii) Agility Ladder with Turns

and Dribbling

1 to 2 sets (6 to 8

repetition/set)

1 to 2 sets ( 6 to 8

repetitions/set)

20 minutes

In this session, the focus will be

on agility. At this stage, all

agility exercises should be of a

basic level

Strength/Power Exercises

i) Push-ups with Side-footed

Volleys

ii) Squats with Headers

iii) Planks with Dribbling

2 to 3 sets (8 to 12

repetitions/set)

2 to 3 sets (8 to 12

repetitions/set)

3 sets (hold plank

for 30 seconds)

25 minutes

Strength exercises should focus

on developing basic Strength

Endurance Exercises

i) Teaching Defensive Shape

3 sequences (120

seconds each)

15 minutes --

Small-Sided or Regular

Game

5-minute games or

continuous

10 minutes

You can modify or add

restrictions to emphasize a

certain tactical theme

Cool Down

-- 5 minutes --