Total Soccer Conditioning Vol. 1

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^ --