Total Soccer Conditioning Vol. 1

SAMPLE TRAINING PLANS FOR THE PRE-SEASON

Training Day 1of 2

Phase of Season: Pre-Season

Conditioning Objectives: Develop explosive power, anaerobic endurance and strength endurance

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) Short Sprint and Cut, with Half-Turns and Finishing

ii) Backpedal and Sprint with Dribbling

1set (6 to 8 repetitions)

1set of 6 to 8 repetitions

20 minutes

At this stage, you should have progressed to agility exercises that fall under the complex category

Strength/Power Exercises

i) Multiple Front Hurdle Jumps

ii) Multiple Lateral Hurdle Jumps

iii) Whole-body Strength Training Circuit

1 to 2 sets (5 to 6 repetitions/set)

2 cycles of the circuit

30 minutes

During the pre-season, all strength workouts should focus on strength endurance, which is best accomplished by using a circuit training format

Endurance Exercises

i) 1 v 1 Breakaway Game 1 set (8 reps)

10 minutes Focus is (Phosphagen system)anaerobic endurance

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^ --

SAMPLE TRAINING PLANS FOR THE PRE-SEASON