Total Soccer Conditioning Vol. 1

Training Day 2 of 2

Phase of Season: Early Off-Season

Conditioning Objectives: Develop aerobic endurance and proper sprinting technique

Session Duration: 90 Minutes

COMPONENT

SETS AND

REPETITIONS

TOTAL

DURATION NOTES^

Warm-up -- 15 minutes

Include Form Drills as your soccer specific movements

Speed/Agility Exercises

i) Long Range Passing with All-Out Sprints

ii) Give and Go with One- touch Passing

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

25 minutes This session will emphasize speed. At this stage, all speed exercises should focus on establishing proper technique

Strength/Power Exercises -- -- --

Endurance Exercises

i) Individual Dribbling with Interval Training Format

8 to 10 work-rest cycles (2 minutes per cycle)

20 minutes

Increase the work period or decrease the work-to-rest ratio every 1 to 2 weeks

Small-Sided or Regular Game 5-minute games or continuous

25 minutes

You can modify or add restrictions to emphasize a certain tactical theme

Cool Down -- 5 minutes --

COMPONENT