SAMPLE TRAINING PLANS FOR THE LATE OFF-SEASON
Training Day 1of 2
Phase of Season: Late Off-Season
Conditioning Objectives: Develop eccentric strength, anaerobic endurance and reactive agility
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) 4-Cone Shadow Exercise
ii) Zigzag Cut and Sprinting
with Finishing
1 set (6 to 8
repetitions set)
2 sets (6 to 8
repetitions/set)
20 minutes
At this point you should be
progressing the complexity of the
agility exercises by including a
reactive component
Strength/Power Exercises
i) Whole-Body Strength
Training Circuit
2 cycles of the
circuit
25 minutes
At this stage, some of the strength
exercises should focus on
developing Eccentric Strength
Endurance Exercises
i)Shuttle runs with Speed
Dribbling
2 to 3 sets (3
repetitions/set)
15 minutes
As the off-season progresses,
exercises for anaerobic
endurance can be introduced into
the routine
Small-Sided or Regular
Game
5-minute games or
continuous
15 minutes
You can modify or add
restrictions to emphasize a certain
tactical theme
Cool Down
-- 5 minutes^ --