Total Soccer Conditioning Vol. 1

Training Day 2 of 2

Phase of Season: Late Off-Season

Conditioning Objectives: Develop speed endurance, aerobic endurance and a base level of explosive power

Session Duration: 90 Minutes

COMPONENT

SETS AND

REPETITIONS

TOTAL

DURATION NOTES^

Warm-up -- 15 minutes Include Form or Arm Action Drills

Speed/Agility Exercises

i) Close Him Down

ii) One-Touch Cross and Finish

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

20 minutes

Exercises targeting speed endurance can now be included as proper sprinting technique should have been established

Strength/Power Exercises

i) Jumps in Place with one- touch Passing

ii)Vertical Jumps with Headers

2 sets (8 repetitions/set)

10 minutes At this stage, you can now start to introduce beginner plyometric exercises into your routine

Endurance Exercises

i) Centre Circle Game 5 to 6 work sequences (2 to 3 minutes/sequence)

20 minutes

As before, you should aim to increase the work periods or decrease the work-to-rest ratio every 1 to 2 weeks

Small-Sided or Regular Game

5-minute games or continuous 20 minutes

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

Cool Down -- 5 minutes --

COMPONENT