Total Soccer Conditioning Vol. 1

Training Day 2 of 2

Phase of Season: Pre-Season

Conditioning Objectives: Develop explosive power, anaerobic endurance as well as starting speed and acceleration

Session Duration: 90 Minutes

COMPONENT

SETS AND

REPETITIONS

TOTAL

DURATION NOTES^

Warm-up

--

15 minutes --

Speed/Agility Exercises

i) Ball-Drops with One- touch Finishing

ii) Dribble and Chase

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

20 minutes

The focus of speed training should now shift to starting speed and acceleration

Strength/Power Exercises

i) Lateral Jumps over Hurdle

ii) Single-leg Vertical jumps

iii) Clap Push-ups

2 sets (5 to 6 reps per set)

25 minutes

Power Training only, and plyometric exercises should be of an intermediate to high level

Endurance Exercises

i) Control, Pass, Sprint 4 to 6 repetitions

15 minutes

Focus is on anaerobic endurance (fast glycolytic system)

Small-Sided or Regular Game

--

20 minutes

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

Cool Down -- 5 minutes --

COMPONENT