ExRx.net : Soccer

Base Training

Periodized conditioning program
- Strength, Power, Speed, Agility, and Endurance
Strength Training
- Teens (with >2 years of training) and adults
  - Olympic-style weight training after general condition phase
Sports Conditioning Running Program

Prehab

Ankle Strengthening Exercises

Notes

Up to 40-60 m runs (Bompa 2015)
Position Demands
- Forward
  - Acceleration, explosiveness, skill
  - Speed while being bumped by other players
- Midfield
  - Skill, specific fitness, agility, high aerobic
- Defender
  - Explosiveness, agility, power
- Sweeper
  - Power, agility, reaction
- Fullbacks
  - Modified lateral base
  - Accelerations and deceleration
  - Benefits from S-style Runs
- Goalkeeper
  - Agility
    - Modified base stance allowing them to react in every direction
    - Reaction speed from all positions
    - Crossover steps
    - Jumping and diving
    - Landing and tumbling
  - Explosive power
Hoff Soccer Test
- U-15 soccer players should aim to cover more than 2100 meters in the Hoff test, as this requires a VO(2max) of above 200 ml/kg (0.75)/min, which should serve as a minimum in modern soccer.

Dynamic Mobility/Warm-ups

High Knee Holds
High Knees Jogging
Quad stretch
Butt kicks
Tin Soldiers
Lateral Leg Swings
Lateral Lunge

Speed

Speed
- Staggered feet
- Lateral (side) step
- Diagonal Step
- Reverse Drop Step
Intermediate
- Get-up
- Get-up and chase
Advanced
- Hop or Skip and Go
  - 2 forward jumps, 1 Jump back, and accelerate
  - Lateral jump and accelerate
  - Diagonal jump and accelerate
  - 180° turn and go
  - 270° or 360° turn and go
  - Single Leg Hop and go
Resisted Speed Drills
- Surface: sand or water
- Incline: ramp, hill stairs
- Towing: sled, speed cord, partner resistance
Top End Speed Drills
- Sprint-In, Sprint-out
- S-Curve Runs

Agility/Quickness

Agility
- Line Drills
  - Forward and Backward Shuffle
  - Alternating Single Step (forward and backward)
  - Alternating Crossover
- Line Drills Using Reaction
- Cross Drills
- Ladder Drills
  - Forward One In
  - Forward Two In
  - Lateral Two In
  - Forward Diagonal Step In In On Out
  - Backwards Diagonal Step In In On Out
  - Forward Step In Out Out
  - Lateral Step One In One Out Down the Side
  - Lateral Shuffle Down the Side
  - Forward Crossover Step
  - Backward Crossover Step
  - Hopscotch
  - Side Hops Down The Side
  - Hops Zigzag Pattern
- Mini Hurdles
  - Lateral Stepping
  - Crossover Step Two In
  - Crossover Step One In
  - Forward and Backward Shuffle
  - Forward and Backward Side Shuffle
  - Lateral Hopping
  - Hurdle Sampler
- Stopping Drills
  - Oregon Shift Drill
  - Wheel Drill
  - Reactive Stop and Go
- Cutting Drills
  - Outside Foot Cut
  - Inside Foot Cut
- Programmed Agility Drills
  - Four Corner Drill
  - Cone Weave
  - Pro Agility Shuttle
  - Compass Drill
  - Ajax Shuttle Drill
  - T-Drill Runs
  - Agility Ladder with Slalom Cone Run
- Reactive Drills
  - Keepers: Partner Reaction with Ball
  - Defenders: Ball Tracking
  - Forwards: Head Attack
  - Midfielders: Palmer Drill
Acceleration
- Wall drive (single exchange)
- Lateral ball drop
- Multi-directional rolling starts
Change of Direction
- Side shuffle and cut
- Run to space
- Soccer-specific curved running
- Get past (defender moving backwards)
Maximum Speed
- Acceleration run
- Ins and outs
Deceleration
- Decelerate to staggered defensive stance
- Decelerate to skill

Movement Patterns for Plyometrics

Chu (2013) and McNeely (2007) were the only authorities who suggested upper body plyometrics including Forward Push (MB Front Toss, MB Side Throw) and Arm Extension (e.g.: MB Overhead Throw) movement patterns. Gatz (2009) included total body throws including Squat & Push (Overhead Push / Shoulder Flexion) and Squat and Scoop (Trunk Extension and Shoulder Flexion). The Shoulder Extension is the movement pattern used during the throw-in. The Forward Push and Upward Push have been placed as lower importance due to lack of consensus and questionable efficacy in soccer players.

Exercise References

Chamari 2005
- Cardio with Soccer Drills
  - Hoff Circuit
NSCA 2013
- Acceleration
  - Wall drive (single exchange)
  - Lateral ball drop
  - Multi-directional rolling starts
- Change of Direction
  - Side shuffle and cut
  - Run to space
  - Soccer-specific curved running
  - Get past (defender moving backwards)
- Maximum Speed
  - Acceleration run
  - Ins and outs
- Deceleration
  - Decelerate to staggered defensive stance
  - Decelerate to skill
Foran 2001
- Carolina Shuttle
- Gates Workout
McNeely 2007
- Beginner
  - Standing long jump
  - Rope jumps
  - Tuck Jump
  - V-up
  - Seated trunk rotation
- Intermediate
  - Long jump toss
  - Single leg hop
  - Underhand toss for height
  - Sit up toss
  - Soccer throw in
- Advanced
  - Multiple long jumps
  - Repeat underhand toss for height
  - Speed box jumps
  - Push-off
  - Twisting sit up toss
  - Hanging leg toss
  - Leg throws
  - Kneeling two hand overhead throw
  - Two hand side throw
Chu 2013
- Medicine Ball Pull-over Pass
- Medicine Ball Alternate Toe Touch
- Medicine Ball Side Throw
- Medicine Ball Backward Throw
- Medicine Ball Front Toss
- Medicine Ball Heel Toss
- Medicine Ball Overhead Sit-up
- Medicine Ball Hip Crunch
- Medicine Ball Hip Roll
- Medicine Ball Diagonal Toss
- Medicine Ball Trunk Rotation
- Medicine Ball Overhead Throw
- Medicine Ball Russian Twist
- Frappier Footwork Patterns (AG)
- Cone Hop
- Lateral Cone Hop
- Single Leg Push-off (12” or 30 cm box)
- Side to Side Box Shuffle
- Hexagon Drill (AG)
- Lateral Hurdle (12” or 30 cm barriers)
- Depth Jumps (18” or 45 cm box) 3 x 10
- 30 Second Box Drill
- Skipping
- Power Skipping
- Hop
- Single Leg Hops
- Depth Jump with 180° Turn (18” or 45 cm box)
- 60 Second Box Drill
- Alternate Bounding with Single Arm Action
Gatz 2009
- Power
  - Squat Jump
  - Tuck Jump
  - Multi Directional Hurdle Jumps
  - Box Jump
    - Single Response
    - Multiple Response
  - Depth Jumps
  - Header Repeats
  - Multi Directional Ball Jumps
  - Bounding
    - Alternating Forward Bound
    - Diagonal Bound
    - Single Leg Forward Bound
    - Lateral Bound (aka Ice Skater)
  - Medicine Ball Total Body Throws
    - Squat & Push
    - Squat and Scoop
    - Side Rotation
    - Over and Back
    - Single Leg Squat and Push
  - Medicine Ball
    - Standing Twist
    - Vertical Chop
    - Diagonal Chop
    - Full Circle Rotation
    - Single Leg Figure Eight
    - Single Leg Box Pattern
- Speed
  - Starts & Acceleration 10-15m
    - Basis
      - Staggered feet
      - Lateral (side) step
      - Diagonal Step
      - Reverse Drop Step
    - Intermediate
      - Get-up
      - Get-up and chase
    - Advanced
      - Hop or Skip and Go
        
        2 forward jumps, 1 Jump back, and accelerate
        
        Lateral jump and accelerate
        
        Diagonal jump and accelerate
        
        180° turn and go
        
        270° or 360° turn and go
        
        Single Leg Hop and go
  - Resisted Speed Drills
    - Surface: sand or water
    - Incline: ramp, hill stairs
    - Towing: sled, speed cord, partner resistance
  - Top End Speed Drills
    - Sprint-In, Sprint-out
    - S-Curve Runs
- Agility
  - Line Drills
    - Forward and Backward Shuffle
    - Alternating Single Step (forward and backward)
    - Alternating Crossover
  - Line Drills Using Reaction
  - Cross Drills
  - Ladder Drills
    - Forward One In
    - Forward Two In
    - Lateral Two In
    - Forward Diagonal Step In In On Out
    - Backwards Diagonal Step In In On Out
    - Forward Step In Out Out
    - Lateral Step One In One Out Down the Side
    - Lateral Shuffle Down the Side
    - Forward Crossover Step
    - Backward Crossover Step
    - Hopscotch
    - Side Hops Down The Side
    - Hops Zigzag Pattern
  - Mini Hurdles
    - Lateral Stepping
    - Crossover Step Two In
    - Crossover Step One In
    - Forward and Backward Shuffle
    - Forward and Backward Side Shuffle
    - Lateral Hopping
    - Hurdle Sampler
  - Stopping Drills
    - Oregon Shift Drill
    - Wheel Drill
    - Reactive Stop and Go
  - Cutting Drills
    - Outside Foot Cut
    - Inside Foot Cut
  - Programmed Agility Drills
    - Four Corner Drill
    - Cone Weave
    - Pro Agility Shuttle
    - Compass Drill
    - Ajax Shuttle Drill
    - T-Drill Runs
    - Agility Ladder with Slalom Cone Run
  - Reactive Drills
    - Keepers: Partner Reaction with Ball
    - Defenders: Ball Tracking
    - Forwards: Head Attack
    - Midfielders: Palmer Drill

Green Bullet = Sports Specific

Additional References

Chamari K, Hachana Y, Kaouech F, Jeddi R, Moussa-Chamari I, Wisløff U (2005). Endurance training and testing with the ball in young elite soccer players. Br J Sports Med. 39(1):24-8.

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