SAMPLE TRAINING PLANS FOR THE IN-SEASON
Cycle A
Training Day 1of 2
Phase of Season: In-Season
Conditioning Objectives: Training for agility and explosive power
Session Duration: 90 Minutes
COMPONENT
SETS AND
REPETITIONS
TOTAL
DURATION NOTES^
Warm-up
--
15 minutes
Incorporate the agility ladder into
the movement pattern component
Conditioning Exercises
i) Split Squats with
Juggling
ii) Single-leg Vertical
jumps with Head
iii) Zigzag Shuffle with
Receiving
2 sets of 5 to 6
repetitions per set
2 sets of 5 to 6
repetitions per set
1 to 2 sets (6 to 8
repetition/set)
20 to 25 minutes
Plyometric exercises should be
scheduled at least 48 hours before
games to ensure maximum
recovery.
Soccer-Specific
Training
For example: Functional
Training, Phase of Play
Training or Conditioned
SSG
--
20 to 30 minutes
--
Small sided or Regular
Game
--
20 to 30 minutes
This can be 4 v 4 up to 11 v 11
(depending on numbers) with
little to no restrictions
Cool Down
--
5 minutes
--