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

• Primary
  • Leg Extension (Vertical Movement)
  • Leg Extension (Horizontal Movement)
  • Leg Extension (Lateral or Multiple Direction Movement)
• Secondary
  • Trunk Extension (Hip & Spine Extension)
  • Trunk Flexion (Hip & Spine Flexion)
  • Trunk Rotation (Hip & Spine Rotation)
  • Pulldown / Shoulder Extension
• Tertiary (Optional)
  • Upward Push / Shoulder Flexion
  • Forward Push / Shoulder Transverse Flexion

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.