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
- Teens (with >2 years of training) and adults
- 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
- Agility
- Forward
- 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
- Hop or Skip 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
- Line Drills
- 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
- Secondary
- Tertiary (Optional)
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
- Cardio with Soccer Drills
- 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
- Acceleration
- 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
- Beginner
- 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
- Hop or Skip and Go
- Basis
- 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
- Starts & Acceleration 10-15m
- 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
- Line Drills
- Power
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.
