Ultimate Soccer Fitness Guide

The Ultimate Soccer Fitness Guide
SoccerDrillsTips.com
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By Andre Botelho The Expert Youth Soccer Coach

COPYRIGHT INFORMATION
Copyright by Expert Secret, Lda (www.SoccerDrillsTips.com).
All rights reserved. This document may not be copied in part or full without
express written permission from the publisher.
All violations will be prosecuted to the fullest extent of the law.

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Index

Introduction __________________________________________ 3

How To Get Your Players in Shape In Record Time ___________ 5

How To Improve The Speed Of Your Players ________________ 7

How To Prevent Injuries In Your Players ___________________ 9

How To Monitor Your Players' Level Of Fatigue and Prevent
Burnout Ahead Of Time ________________________________ 11

How To Teach The Right Nutrition And The Important Role Of
Diet And Hydration In Soccer ____________________________ 14

Soccer Fitness Drills ___________________________________ 16

Soccer Speed Training Drills _____________________________ 21

Soccer Conditioning Exercises ___________________________ 27

Soccer Weight Training Program _________________________ 32

Soccer Strength Training Program ________________________ 38

Preseason Workout Plan _______________________________ 42

Stretches For Soccer __________________________________ 47

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Introduction

Coaching soccer is not just about teaching soccer skills to your players.
Soccer fitness should be one of the key elements of your soccer training
program. I mean how can you expect unfit players to play good soccer?
They would not be able to even learn soccer!

Soccer is a game of stress and strain. A good soccer fitness program will
prepare players to effectively deal with the stress and strain of soccer.
Moreover, it will help them perform at their very best at all levels.

With this soccer fitness training e-book, you will learn about the
following:

Getting players in shape
Preventing injuries
Nutrition
Fitness drills
Speed training (accompanied with drills)
Soccer conditioning
Weight training for soccer
Soccer strength training
Preseason workout plan
Stretches

These topics will give you a comprehensive understanding of soccer
fitness.

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Before I move on, let me introduce myself. My name is Andre Botelho
and Im the founder of SoccerDrillsTips.com. Ive been helping
coaches worldwide for more than 5 years now and my commitment to
you is to help you improve your coaching skills.

Some of the concepts youll find in this ebook have been tested and are
proven to work, like they did for thousands of my private clients and
other coaches just like you.

Coming back to me way back in 2004, I had to give up playing
professional soccer due to a knee injury. I spent 4 to 5 months
recuperating from the injury.

I must say that those were the worst days of my life, as the thought of
giving up soccer freaked me out. Soon after my surgery, I was invited by
the president of my soccer club to coach soccer youth teams. He
thought I was a perfect match for the job, as I had been the captain of
the senior team for several years.

The beginning was as bad as it could get. My players were not listening
to me and they were driving me crazy like hell. They were not getting
the drills and most importantly they were not having fun.

That is when I decided to study and learn from the best youth soccer
coaches worlwide for several years. Then I gather all the information
and techniques and sat down to develop a soccer practice programs that
are comprehensive, effective, and fun.

This e-book relating to soccer fitness is an important part of this kind of
approach, so I hope you enjoy it. So, lets get to business!
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How To Get Your Players In Shape In Record Time

Before the soccer season starts, as the coach, one of your main concerns
should be to get your soccer players in shape. Their soccer skills are of
no use if they are not in shape. Getting your players soccer fit, involves
two things:

Working on building their strength
Working on improving their speed

This is because strength and speed are very crucial to soccer. In order
for your soccer players to get in shape fast, you need to follow a soccer
fitness program. Here, it always helps if the players and the coaching
staff work in harmony.

Anaerobic And Aerobic Fitness

Let me discuss briefly what it means to get in soccer shape. Soccer
requires both anaerobic and aerobic fitness. Anaerobic fitness refers to
the tolerance level of your muscles to intense activity like sprinting.

Aerobic endurance is directly influenced by your cardiovascular system.
It basically refers to your long-term endurance. Aerobic exercises would
involve jogging or any other activity that is performed for over 30
minutes.

So, to get your players in shape you need to include both anaerobic and
aerobic exercises in your fitness program. Anaerobic exercises would
help the players recover quicker and play at high pace throughout the
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game. Have your players run at intervals; do weight training, or any
other exercise that puts strain on their muscles.

Plyometrics Exercises

Getting in soccer shape would also means working on building the
muscle strength of your players. Soccer is all about kicking the ball.
Okay, not just kicking it, but kicking the ball with force and precision
too.

To help build the muscle strength of your players, you can have them do
plyometrics exercises. These exercises are very effective in helping
players get powerful muscle contractions, which result in power kicks.

Plyometrics exercises do not involve the use of free weights. Instead
they involve basic exercise mechanisms and give excellent results. An
example of a plyometric exercise - have your players run in slow motion,
just like in a replay.

Then, have them jump up and down using alternate legs. Slowly and
steadily have them increase the length and height of the jumps. Also
have them increase the length of the slow motion running stride. This
exercise is good for building muscle strength and flexibility.

I understand that you are keen on getting your team in shape before the
season starts, but you should not neglect one important point in your
fitness program- it is very important to emphasize the importance of
sleep for overall fitness. Your players need a good nights sleep, lack of
which would hinder their total fitness. Talk to them about it.

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Develop a fitness program keeping in mind the above basics and you will
have your players running up and down the field for ninety minutes,
without feeling short of breath. After all, this is what they would be
doing in any soccer game.

How To Improve The Speed Of Your Players

Speed is very crucial to the game of soccer. An effective speed training
program would be based on the realistic aspects of the game. When
soccer players play on the field there are a couple of aspects such as
reflexes, tactical anticipation, and agility that influence their speed.

Remember that in soccer a player is not just sprinting all the time. A
soccer player needs to practice gaining speed with the ball and practice
changing directions rapidly- this is what good soccer involves.

Factors Influencing Speed

Before I give you tips on how to improve the speed of your players, I
feel it is important to discuss a few crucial points about speed. There
are mainly four factors that would affect the speed of a soccer player.

1. Physical attributes: Here I am referring to the strength of the
players muscles. If the muscles are weak, you cannot expect the
player to run fast. So you need to work on building muscle
strength in him/her to improve his/her speed levels.

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2. Technique: How you run affects your speed. Proper sprinting
technique requires that the player touches the ground with the
toes. Moreover, the players upper body should be slightly bent
forward and the arms should be on the sides of the body.

3. Nutrition: Poor nutritional habits and body fat would impede your
speed. So if you want your players to gain speed, you must first
ensure that they follow good nutritional habits and those with fat
baggage, work at shedding it.

4. Flexibility: A good flexible body will have greater speed. It is as
simple as that.

Some Exercises

There are lots of drills that can help you increase your speed in soccer.
A good way to increase your speed is to first see how many times your
foot touches the ground within one minute of running. The goal is to
increase the number of ground touches that you make.

Have the players kick the ball between their feet for a minute and make
them count the number of times they are able to do it. Again the aim is
to increase the number of touches they make in a minute. Have them
practice this drill as often as possible.

If your players want to learn how to improve their speed, then you have
to focus on how they run. Remember the technique factor. The players
should practice starting their running position using their toes. This will
increase their running speed from the word go.
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It is also important to keep the head tucked down while running.
However, make sure that they do not lose focus of the ball. After all,
soccer is all about running with the ball.

The position of the arms while running is also important. The players
should have a habit of running with their arms moving forward instead
of moving across the body. If your players are moving their arms the
wrong way, incorporate drills that will help them correct it.

Following good techniques, drills, and obviously eating properly will
lend a hand in improving the speed of your soccer players in no time.
Good luck.

How To Prevent Injuries In Your Players

As a soccer coach it is important that you take all measures to prevent
injuries to your players. In soccer, you never know when a player can
get injured, but then this holds good in the case of almost all sports.
Soccer is not really a risky game, and with helpful tips you can prevent
injuries during soccer training and playing.

Warm Ups

As a soccer coach it is absolutely important to understand the
importance of stretching and warm-up in preventing injuries. Letting
players play soccer and perform soccer drills without a warm-up will
make them prone to injuries.

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This is because without a proper warm up, the muscles would stay cold.
And training with cold muscles means that your players are more likely
to suffer from pulled muscles and sprains. So always have them do some
stretches and warm-up exercises before they hit the field.

By the way, advise them against doing stretches in the shower. Some
players do that and end up getting hurt.

Equipment

One cannot overemphasize the importance of proper equipment in
preventing injuries while playing and soccer training. Here is a list of
the soccer equipment that all your players must have.

Soccer shoes: Cleats are usually the recommended soccer shoes.
Soccer shoes should fit perfectly and provide proper cushioning.

Shin guards: Make sure that they buy the right type and fit. Also
ensure that it offers appropriate cushioning.

Be Aware Of Your Surroundings

While soccer training, it is important that you and your players are
aware of the surroundings. Your soccer practice field might have a tree
or some shrubs nearby. Besides that you might have players equipment
lying near the field. You should also be aware of any holes in the
ground. When players know what is where, they will avoid them and
thus prevent injuries.

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Do not let a player who is tired, practice or play soccer. It is best to
advise him/her a good nights rest before he/she can resume practice.
Also, do not let a player practice when he/she is in pain. Pain is often a
warning sign of injury and you should never overlook it.

With these basic points in mind, you should be able to prevent injuries
to your players while they play and practice. Obviously you can never
prevent all the injuries but you can avert a majority of them with some
caution.

How To Monitor Your Players Level Of Fatigue And
Prevent Burnout Ahead Of Time

While training your soccer players you should not overdo it. Overtraining
your players will make them physically and mentally tired. A player who
is mentally and physically fatigued will definitely under-perform in the
games and also during training.

Therefore, it is very important that as a soccer coach you constantly
keep an eye on the level of fatigue in your players. Remember that
prevention is better than cure.

So, how do you monitor the fatigue level in your players? An over-
trained player will show signs of depression, apathy, and withdrawal,
will have low self esteem and also be injury prone.

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Physiological Symptoms

An over-trained player will show physiological and performance related
problems. Some of the physiological symptoms exhibited by an over-
trained soccer player would include:

Fluctuations in blood pressure
Loss of appetite
Chronic fatigue
Complain of headache
Chronic soreness in the muscles
Excessive sweating
Elevated morning pulse
Frequent illness
Hormonal imbalances/changes
Gastrointestinal complaints like, diarrhea and nausea
Irregular menstrual cycle

Monitoring Fatigue

A good way to monitor the level of fatigue in your players is to keep a
lookout for physiological, behavioral, and performance symptoms. There
are no definite quantitative tests to measure the level of fatigue in a
player.

However, you can use certain measures to keep an eye on the level of
fatigue in your players. For example, blood tests can reveal hormonal
changes. An over-trained player would show an increase level of cortisol
and a reduction in testosterone.

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Preventing Fatigue

By keeping an eye on burn out symptoms, you will be able to help your
players before it is too late. A good coach also takes effective measures
to prevent a burnout in the first place.

Do not increase the training load all of a sudden. This will lead to
fatigue. The ideal thing to do is to gradually increase the load.

Carefully plan and implement your training strategies. Set
realistic goals before your players. A good thing to do is to have
your players undergo tapering training. This will help them peak
slowly so that they will be perfectly ready before the
competition. Sometimes players peak too early and then they
over-train to maintain their level of fitness till the competition.
This often leads to fatigue in players.

Ensuring proper rest at regular intervals is a must for players. A
good nights rest is always recommended.

Proper food habits are also crucial in preventing fatigue in
players.

Fatigue and burnout can often result in an abrupt end to a players
career. As a soccer coach you can do much to prevent fatigue and help
out those players who show signs of fatigue.

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How To Teach The Right Nutrition And The
Important Role Of Diet And Hydration In Soccer

Soccer is a physically challenging sport. It is a sport whose players are
required to be mentally and physically fit. One of the key elements of
soccer fitness is nutrition. The soccer coach has to ensure that the
players are eating healthy food, they are getting the requisite amount
of calories and that they are properly hydrated.

A coach should not assume that a new player or member of the team
would be aware of what to eat and how much to eat to be fit to play
soccer. So, your first responsibility as a soccer coach is to introduce
your players to the importance of eating nutritious food.

Important Nutrients

You can start by explaining to them the constituents of the right
nutrition.

Carbohydrates: There is a lot of running involved in soccer so the
players need lots of energy. This they can get from
carbohydrates. Actually, glycogen is the main energy source for
the muscles. And, glycogen is derived from carbohydrates. If the
glycogen level is low in your body, you will run slower and you
will feel fatigued. Apples, bananas, bread, milk, etc., are a rich
source of carbohydrates. Now how much carbohydrate should an
amateur soccer player eat in a day? The correct answer is 2300 to
2900 calories per day.

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Fat: The level of fat intake should be very low in soccer players.
This is because in sports where lots of running is required, the
body will use glycogen fuel, which is derived from carbohydrates.

Protein: Soccer players normally need to eat 0.6 to 0.8 grams of
protein per pound of body weight. Protein helps repair muscles
and boosts the immune system. Fish, chicken, milk and yogurt are
good sources of protein.

Calcium: This mineral is necessary for strong bones. Low fat
products like milk, yogurt, and cheese are good for the players.

Iron and zinc: Iron carries oxygen through the body. Low oxygen
in your body would mean that you will get tired fast. Pork,
chicken, and red meat would take care of iron requirement.
Players need zinc because it helps to repair body tissues.

Proper Hydration

Soccer practice is very demanding. And usually the soccer practice
season begins when the weather is warm. Obviously the practice session
would lead to loss of fluids, as the players are going to sweat a lot. So,
it is absolutely necessary that the players are properly hydrated all the
time. Proper hydration will help the players give their best. On days
when your players are practicing, they should drink a minimum of three
liters of water, per day.

Besides water, players should also be drinking sports drinks like,
Gatorade. Besides water, there are also foods that help in replenishing
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lost fluids. Watermelon, oranges, and bananas are some of the fruits
that help replenish water in your body.

Proper nutrition is absolutely necessary for soccer players because that
is what separates winner from losers. Only players that are physically fit
can give their best during practice sessions and games.

Soccer Fitness Drills

Soccer is a very strenuous game and obviously to succeed as a soccer
player one needs to be physically fit. This is where soccer fitness
training and drills come into the picture. Also remember that it is very
important for players to eat right, drink enough water, rest and exercise
properly to become physically fit for soccer.

Importance Of Fitness

If you look at it, you will find very few sports that are played on such a
large field, for such a long time and without regular rest periods. So,
you can understand how important fitness and fitness drills are to the
soccer game.

If you are still not clear, let me give you some statistics. During a
regular soccer game, a player would usually cover 8-12 km. This
distance of 8-12 km would usually consist of 24% walking, 36% jogging,
20% coursing, 11% sprinting, 7% moving backwards, and 2% moving with
the ball.

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Building

A proper soccer fitness training program would impart endurance,
muscle strength, speed, agility, and flexibility in soccer players. Soccer
players need muscular strength because that helps in shooting, tackling,
and running.

Muscular strength also means fewer injuries. Moreover, strength training
helps correct muscle imbalances in soccer players. It has been noted
that soccer players tend to develop overly strong quadriceps, in
comparison to their hamstrings. A proper fitness program will correct
this imbalance and thereby help prevent injuries.

Soccer fitness training helps in creating a balance of explosive power
and muscular endurance in soccer players. In other words, a good soccer
fitness program will offer the right mix of aerobic and anaerobic
exercises.

In soccer, a midfielder is required to cover a lot of ground during a
soccer game; therefore, he/she needs a good aerobic fitness. Forwards
and strikers, on the other hand, need to sprint fast and thus they
require focusing on anaerobic fitness.

Example Drills

Example I - One To One Fitness Drill

There are lots of fitness drills that a soccer coach can come up with to
provide overall fitness to soccer players. My favorite is the 1v1, 2v1, 1v2
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fitness drill. Besides being a great fitness drill, this also helps in passing,
moving and turning skills.

Step By Step Instruction

Step 1: X2 will pass the ball to X1 who starts to play on the
offense and is allowed to score in either goal.

Step 2: If X1 scores a goal then X2 will pass him/her another ball.
And again X1 can score on both goals.

Step 3: O1 is required to tackle X1 and get possession of the ball.
If O1 gets possession of the ball, or if the ball goes out of
boundary off X1, then O2 will pass the ball to O1.

Step 3: Now O1 will play on the offensive and will try to score on
either goals. The game will last for 3 minutes after which X1 will
switch places with X2 and O1 will switch places with O2.

Step 4: They will play the way they were playing previously.

Step 5: After each side has played the game once, X1 and X2 can
only score on the lower goal and O1 and O2 can only score on the
upper goal. They will one game each following this rule.

Step 6: In the next game, X2 and X1 can join to play against O1.
This would be 2 v 1. Now if O1 gets possession of the ball, X2 will
have to leave the field and O1 and O2 will play against X1.

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Diagram

Key Points:

You can start with groups of 4s. A 40 30 field is required. Have
two players on the field and two players on the sides with extra
balls.

This drill helps in quick transition in both directions, and not to
forget, this is a great fitness drill also.

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Age: 6 - 14
Level: Intermediate
Time limit: Each game for 3 minutes

Example II - High Pressure Soccer Fitness Drill

Step By Step Instructions

Step 1: Set up a 20 yards by 10 yards field. Divide the field into
two equal parts. Set up two goals at one end of the field.

Step 2: One player will be the defender. He will occupy one part
of the field.

Step 3: Have 4 players standing in the other part of the field.

Step 4: The first attacker will dribble the ball towards the goal.
The aim is to go past the defender and score a goal.

Step 5: The attacker has to get first entry into the defenders
part of the field to set up to score a goal.

Step 6: When the attacker enters the defenders part of the field,
the defender will try to tackle the ball and try to kick it out of his
part of the field.

Step 7: If the ball is knocked out or a goal is scored, immediately
the next player will begin his attack.
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Diagram

Key Points:

The attacker will get a point for each goal that he scores. The
defender, on the other hand, will lose one point each time for
the goal that he allows.

Each player will be defending for two minutes. So the player who
has the most points in the end will win.

Age: 13 to adult
Level: Intermediate
Time Limit: Each player gets 2 minutes defending.

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Soccer Speed Training Drills

Speed and agility are two very important elements of soccer. Speed
refers to the ability of the player to reach a high velocity of movement,
which could be running, cycling, swimming, and any other locomotive
movement.

Agility refers to the players ability to suddenly brake, change direction
and then accelerate again. So, a soccer speed training program should
focus on both speed and agility.

Speed Training

Soccer requires both anaerobic and aerobic fitness. However, it has
been frequently noted that most soccer training programs focus more on
endurance training and neglect the speed aspect. It is true that distance
running is required in soccer and for that coaches need to provide
endurance training. But speed is also needed in soccer.

Acceleration is a very important part of speed training. Soccer players
need to accelerate quickly and powerfully. In soccer, players are
required to break away from the opponent, get possession of the ball
first, and then chase down the opponent. All these skills require players
to suddenly accelerate their speed.

After gaining acceleration, players would need to gain maximum
velocity. Besides acceleration and maximum velocity, soccer players
also have to have speed endurance training. In soccer games, players
have to maintain speed even if they are fatigued.

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So, incorporating speed training drills in your soccer fitness program will
help players develop their overall soccer fitness and skills. Now, let us
discuss some soccer speed drills that your players will have fun doing.

Drill #1: Lateral Agility Drill

This is a very good drill to develop players sideways agility, which is
very necessary in soccer.


Step 1: Four cones should be placed in straight line with 3
yards/meters apart.

Step 2: 3 yards/meters to the left of each pair of cones; place
another cone in between them.

Step 3: Players should sprint from one cone to the next and
should touch each cone with their hands.

Step 4: Players should take quick side steps rather than turning to
face the marker and then running straight.

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Diagram

Key Points

Do three to five sets.
This drill can be performed any time during the week.

Age: 13 - Adults
Level: Advanced
Time: 10-15 minutes

Drill #2: Brazilian Speed Drill

There are limitless possibilities when it comes to choosing the right
speed drills for your players. Also remember that you should not just
focus on speed. Agility is always as important as speed in soccer.

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First Variation

Step 1: Divide the team into two halves. The drill will start where
you see the two players standing in the diagram.

Step 2: Player will start at cone 1. The player will have both his
feet parallel to the first cone.

Step 3: Fall forward at about 45 degrees and then sprint out
forward using proper body lean.

Step 4: Sprint till the finish.

Second Variation

Step 1: Again start at cone 1.

Step 2: This time the player will have to leap side to side over the
cones. Use both legs.

Step 3: As soon as the player reaches cone 7, he will sprint as fast
as possible through the finish.

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Diagram

Key Points:

Start with players using both of their legs and as they advance
they can perform this drill using one foot only.

This drill is only meant for well-trained athletes. There are
numerous variations to this drill. You are recommended to
introduce your variations.

Age: 18 and above
Level: Advanced
Time Limit: 20-25 minutes

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Soccer Conditioning Exercises

Being skillful with the ball does not necessarily make you a great soccer
player. It is your overall soccer conditioning that determines what sort
of a player you are. Without proper soccer conditioning, even a great
soccer player may perform poorly on the field.

Benefits Of Soccer Conditioning

Soccer conditioning helps improve speed, agility, timing, endurance,
and other soccer related skills. All these skills are very important in the
game of soccer. A good soccer conditioning program will help the player
peak right before the game. Remember, peaking too early is not a good
idea.

A good soccer conditioning program will focus on all aspects of the
game. There are many instances when a soccer conditioning program
will focus on passing, dribbling, etc., but will neglect the speed aspect
of the game.

Take a look at how Ronaldo plays. Besides possessing all the soccer
skills, he is also very good at running at high speed with the ball. And
this is what sets him apart from other players. It was through proper
soccer conditioning programs that Ronaldo fine-tuned his soccer skills
and turn out to be the player that he is today.

Now you understand the importance of soccer conditioning to the
overall development of a soccer player. When you think of various drills
to include in your soccer conditioning program, try to involve a ball in as
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many soccer conditioning exercises as possible. This will help improve
their soccer skills; moreover, they will find the exercises fun. Who likes
simple running exercises? I think running with the ball is more fun. What
do you think?

Example Drill I - Defending The Triangle Drill

Step By Step Instructions:

Step 1: Use cones to make a 4 yard equilateral triangle in the
middle of a circle.

Step 2: Three to five players should be standing on the boundary
of the circle surrounding the triangle.

Step 3: One player should be standing inside the circle. His/her
job is to protect the triangle.

Step 4: The players on the outside will start passing the ball to
each other by either passing it around the circle or through it.
The aim is to pass the ball through any of the sides of the
triangle. The job of the defender is to prevent that from
happening. Every time the players are able to get the ball pass
through any of the sides of the triangle, they get a point.

Step 5: The defender has to constantly move to prevent the ball
from going through the triangle. He/she cannot run through the
triangle so he/she has to constantly run around the triangle.

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Diagram

Key Points:

This is a great drill for passing, receiving, footwork, and
conditioning.

A player can be a defender for a minute and then the next player
steps in.

The winner is one who gives the fewest number of points to the
players outside the circle.

Another important rule of this drill is that players standing
outside the circle can at no point come inside the circle.

The ball making the scoring point has to be kicked from below the
knees.
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Age: 13 and above
Level: Intermediate
Time Limit: 20 to 25 minutes
Drill# 2: Killer Sprinting

Proper soccer conditioning is very crucial in helping soccer players build
and improve their skills.


Step1: Five cones should be placed with a difference of 10 yards
each between them.

Step 2: The player should run from cone 1 to cone 2 and back.

Step 3: Once back, the player should run till cone 3 and then run
back. Then run till cone 4 and back to cone 1. The player has to
do this till cone 5.

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Diagram

Key Points:

This is a very simple soccer conditioning but physically very
taxing.

This drill should be performed at the end of the training session,
because it can leave players very tired.

This drill is very good to build speed, strength, and power for
soccer.

Make sure that the sprint is flat out and the player turns sharply
off a different foot at every cone.

Let the player rest for 30 seconds and then continue to repeat
the exercise.
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Age: 13 and above
Level: Intermediate
Time Limit: 20 to 25 minutes

Soccer Weight Training Program

A soccer player need to run fast, cut quickly, and jump high. This is all
possible through proper weight training. Soccer weight training is
essential to build and increase the overall strength of a soccer player.

The goal is to have strong muscles which could provide them speed and
endurance. Weight training helps build strength and stamina. It will also
help prevent injuries in players because a strong body is less prone to
injuries.

Soccer weight training will help in stabilizing the players core. The core
would be the area of your body from under your breast-bone to the
groin of your pelvic region. The core is responsible for maintaining the
balance of your body. Soccer players who have stable cores are able to
execute their soccer skills very fast and with precision.

Soccer weight training is essential because it helps build strong legs.
Strong legs mean that they will be able to move faster. Soccer is all
about jumping, running, tackling, kicking, and passing. In other words,
soccer requires strong legs.

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A soccer weight training program will help the players build leg muscles,
back and abdominal muscles. This will help them in throw-ins, heading,
running, and sprinting.

Soccer players also use their arms. This is especially true for the
goalkeepers. When they are executing the headers or throwing and
shielding the ball, their arms would play a crucial role.

Goalkeeper would be using his/her arms while catching, punching and
deflecting the ball. Weight training program will help build those arm
muscles that they would need while defending the goal.

Weight Training Program

Soccer weight training program is one of the elements that would go
into making your players good at the game. There are many drills that
will help build strength in different parts of their body. Their weight-
training program can look somewhat like this:

Monday- Work on legs
Speed squats
Calf raises
Leg curls
Leg extensions

Tuesday- Work on chest, shoulders and triceps
Bench presses
Skull crushers
Shoulder presses

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Friday- Biceps and back

Standing barbell curls
Bending over barbell rows

Guidelines

Again, as with any other soccer training program, it is essential that
there is proper warm up session before the weight training session. Here
are some guidelines that a soccer coach should follow while undertaking
weight training program:

There should be proper supervision all the time.
Proper warm ups before the session and cool down after the
session.
Resistance workout should focus on the core muscle groups.
Players should be taught the proper weight training techniques.
They should also be educated about the importance of proper and
balanced nutrition.

Here are some good drills that help the soccer players to focus on the
core area.

Drill# 1: Twist

Step 1: Sit on the floor with hips and knees flexed to a 90 angle.

Step 2: Grasp a small dumbbell with both hands.

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Step 3: Swing the dumbbell to the right and left while keeping
your hips from rotating with the shoulders.

Step 4: The arms should not be perpendicular to the torso. They
should be kept low near the thighs.

Key Point: This is a very good drill to build the core area.

Age: 18 and above
Time Limit: 10 minutes
Level: Intermediate

Drill# 2: Kneel/Pushups With Medicine Ball


Step 1: Sit on your knees and keep your body upright.

Step 2: Hold a medicine ball at the chest level. Keep your torso erect,
fall forward and chest press the medicine ball to a partner.

Step 3: Once the ball is released from your hands, quickly complete a
push up before your partner throws the ball back at you.

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Key Points: This drill is also good for core training.

Age: 13 and above
Level: Intermediate

Drill# 3: Half Rotation With Medicine Ball


Step 1: Stand back to back with a partner. The distance between
you two should be atleast 2-3 feet.

Step 2: Stand with your feet about shoulder width apart. Slightly
bend your knees.

Step 3: Let one partner hold the ball with the elbows slightly
bent. The weight of the ball should be placed on the feet.

Step 4: Both of you will twist towards each other on the same
side. The one who has the ball will pass it on to the next person.

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Step 5: Now both of you twist to the other side and the person
who has the ball will pass it back to the first person.

Step 6: Do the requisite number of repetitions and then change
direction.

Key Points: This drill requires you to work with a partner. This is a good
core training exercise.

Age: 13 and above
Level: Intermediate

Overall, weight training must be part of every soccer training program.
It can help players maintain high level of fitness, which is what is
required in soccer.

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Soccer Strength Training Program

Strength training today is a crucial element in fitness training in literally
every sport. This is also true with soccer. Soccer strength training helps
improve the overall performance of soccer players.

In a soccer game, players are required to have both lower and upper
body strength. Lower body strength is necessary because soccer players
have to kick, jump and make explosive starts. Upper body strength is
necessary while tackling, shielding, and throw-ins.

Soccer strength training helps players tackle, shield and hold off
opponents. Max strength is the foundation of players speed and power.
Max strength workouts focus on your abdomen, lower back, and trunk.
These form the core of your body.

The core is the center of power. Every power-start and stop that a
soccer player performs is supported by the core. Therefore, soccer
strength training will help build up your core and thereby improve your
performance on the field.

In soccer, muscle power is a combination of muscle strength and speed
of the player. So, soccer strength training should not just focus on one
aspect. Light weight exercises can also be used to help build muscles.

Remember, that this is soccer, and you do not require having a
bodybuilders body. Therefore, light weights with repetitions can be
ideal for building muscle strength.

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In soccer, players are also required to have muscular endurance.
Muscular endurance refers to the ability of a single or several muscle
groups to perform repeated and high intensity movements.

Circuit training is very good for building strength endurance. The use of
light weights with repetitions is also recommended for soccer players
trying to build strength endurance.

In circuit training, several exercises are performed consecutively. Many
of the circuit training exercises do not even require training
equipments. Push ups, bench steps, bench dips, and crunches are some
of the examples of circuit training exercises which can be performed
without any training equipment.

If you are trying to work out a strength training program for your
players, it is important to incorporate the concept of periodization in
your program.

This simply means that you need to divide your overall training program
into small phases, each focusing on a specific outcome. This is also
necessary because it allows players to peak at the right time, and this
overcomes the risk of overtraining.

Some of the strength training routines that you could incorporate in
your training session are-

Free weights exercises
Exercises using medicine ball
Bodyweight workouts
Sandbag exercises
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Kettlebell exercises
Circuit training

Here are examples of some of the circuit training exercises that should
be part of every soccer strength training program.

Drill# 1: Squat Jumps


Step 1: Stand with your feet shoulder width apart. The trunk should be
flexed slightly forward and your back should be straight.

Step 2: The elbows should be flexed at about 90 and the arms should
be in a ready position.

Step 3: With thighs parallel to the ground explode upwards and drive
your arms up simultaneously.

Step 4: Land on both feet and repeat step 1 to 3 again.

Key Points: This is a very good circuit exercise to build muscle strength.
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Age: 13 and above
Level: Intermediate

Drill# 2: Squats And Swings Using Dumbbells


Step 1: Hold dumbbells in each hand. Start in a squat position
with the dumbbells in between your legs.

Step 2: Stand up from the start position while keeping the arms
straight and rotating the shoulders and trunk towards the left.

Step 3: Return to the start position and repeat the exercise but
this time turn towards the right.

Step 4: Repeat the requisite number of times and then rest.

Key Points: Good for building muscle strength of the lower body.

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Age: 16 and above
Level: Intermediate

Before you plan your strength training program, you also need to come
up with strength tests to figure out which areas you need to work on in
individual players.

Overall, a well planned and executed soccer strength training program
will definitely give you the desired results over a period of time.

Preseason Workout Plan

Whether you are preparing for Premier League or Football League you
need a well thought out preseason workout plan. Even if you are
coaching amateur or junior players, you still need a preseason workout
plan. A preseason workout plan helps prepare players for the soccer
season.

Remember that the preseason is the most critical time during the whole
of the soccer season. It is a time during which coach sets the agenda
and helps to build the right habits in his/her players. There would be no
matches interrupting the workouts so you can focus on training all the
while.

One word of caution that I must add here is that you should not put your
players on strenuous exercises from the first week itself. This will do
them more harm than good. Most injuries occur in the first week itself.
Page 43
A good preseason workout plan would gradually get your players into the
training mode.

Few Guidelines

Before you work out your preseason soccer workout plan, there are few
things that you should keep in mind:

Warm-ups: Have your players do warm ups before every training
session. A thirty minute warm-up session is good enough. Dynamic
warm up is more advantageous than static warm up.

Proper Hydration: Players should be properly hydrated all the
time. Educate them about the importance of drinking before,
during and after the training session. A minimum of 3 liter of
water is what is recommended for players. Proper hydration helps
prevent injuries and burnout.

Aerobic Endurance: For training in aerobic endurance slow and
continuous jogging would not work. Interval running is what is
recommended for gaining aerobic endurance. Small sided games
are also good for building aerobic endurance.

Sprinting and Speed: Have as many exercises as possible that help
build speed. Sprint running is what is recommended in soccer, as
that help builds speed, agility, flexibility and endurance.

Work-to-rest ratios: Exercises that help build speed, agility and
coordination in players require that they should not be
overworked. This means that players should get atleast few
Page 44
minutes rest in between drills. Exercises that focus on building
speed endurance, aerobic endurance and lactate endurance do
not require players to have much rest in between drills.

Cool Down Session: Every training session should be followed by a
cool down session. This will help bring down the players heart
rate in a controlled manner. It also offers a good opportunity for
players to replenish themselves with water and Gatorade.

Nutrition: Educate your players about the importance of eating healthy
nutrition. Tell them what a proper nutrition for them would be.

The Basic Preseason Running And Workout Plan

A basic preseason running and workout plan for junior soccer team
would look somewhat like this:

Warm Up: 30 minutes
Light jogging- 7 minutes
Juggling- 7 minutes
Moves- 7 minutes
Dynamic stretches- 7 minutes

Week One:
First Day:
o 2 mile run/Under 12:30 minutes
o 5 sets of 20 crunches
o 5 sets of 20 pushups

Second Day:
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Third Day:

Week Two:
First Day:

Second Day:

Third Day:

Week Three:
First Day:
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Second Day:

Third Day:

Week Four:
First Day:

Second Day:

Third Day:

This preseason soccer training program focuses on building running
endurance in soccer players. The above is just an example. You would
definitely need to have a soccer training program for the overall fitness
of your players.
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Stretches For Soccer

The importance of stretching before a soccer training workout session
can never be overstressed. Stretching helps warm up the muscles. Now
do you need to warm up your muscles before the training session? The
answer is resounding yes. This helps prevent injuries during practice
session. Moreover, stretches prepare the players for a strenuous training
session.

Important

In soccer, stretching is very important, but, then it is important in all
sports. Stretching will help improve your game and as I said before it
will also help reduce chances of injuries.

In soccer, you would need to focus on areas like, neck, back, shoulders,
arms, quads, calves, ankles, groin, and hamstrings. You need to ensure
that before the start of a training session you have properly stretched
the muscles of these areas.

Make Them Fun

A stretching or warming-up session should usually last for 30 minutes.
Many players avoid doing stretches because they find it boring. As a
coach you have to ensure that your stretch drills are fun. Nobody likes
boring drills.

So, do not have them performing the same drill everyday. They are
bound to get bored. Have variety of drills and have players look forward
to their warming up session.
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Stretches

Instead of having individual players doing stretching exercises, have
them group in pairs and do two-man stretching. This way, the drills are
fun and players do not get bored.

Let us discuss some of the drills which focus on various areas. Every
stretch should be done for 10 seconds, followed by isometric counter-
stretch and then again 10 second stretch.

One of the players would be stretching and the other would assist him.

Groin: Player A will sit with the sole of his feet as close to the
crotch as possible. Player B will press his chest against the back
of player A. He will push till Player As knees reach the maximum
stretch point. Hold the stretch for 10 seconds. Player A will then
pushes back against Player Bs chest. Repeat.

Lower Back: Player A will sit with legs straight out and together.
Player B will push Player As back against the legs with his chest.
Hold the stretch for 10 seconds.

Hamstring Stretch: Player A will lie back with one leg straight in
the air. Player B will press the heel of the raised foot and the
thigh to straighten the leg. Player A will then try to bend the
knee.

Abdominals: Player A will lie on his stomach, hands behind his
head. From behind, Player B will grab Player A underneath the
Page 49
upper arms and then lift him. Hold the stretch for 10 seconds and
then Player A will back down.

These are some very effective stretches that you can have your players
try before their training session. Make sure that you have stretching
exercises for every part of the body that needs to be stretched for
soccer training.

Example Drill Keep away Drill With Three Teams

The time duration of this drill is 10-20 minutes. 9-18 players can take
part in this drill. This is an excellent warm-up drill that helps in team
work, ball control, possession and passing. This is a very good drill for
improving small and quick passes.


Step 1: Make 3 teams (blue, green and red). You can have a
combination of 4 v 4 v 4 or 5 v 5 v 5 or 6 v 6 v 6.

Step 2: Have the teams in a square grid of about 25 25.

Step 3: One team (let us say blue team) will start as the
defenders and the other two teams (i.e. green and red teams)
will play keep away. When the defender gets possession of the
ball, the team that was responsible for losing the possession of
the ball will become the defender team.
Page 50

Diagram

Key Points:

Encourage the players to keep their heads up
Ask them to keep moving. They should not stay at one place for
long.

Age: 9 - Adults
Level Of Difficulty: Advanced

So, from next time onwards, ensure that your players are doing their
stretches and that they are enjoying them. Of course, their enjoyment
totally depends on you.

Page 51
COPYRIGHT INFORMATION
Copyright by Expert Secret, Lda (www.SoccerDrillsTips.com).
All rights reserved. This document may not be copied in part or full without
express written permission from the publisher.
All violations will be prosecuted to the fullest extent of the law.

For more soccer coaching tips,
articles, videos and drills, visit:

http://www.soccerdrillstips.com/

Andre Botelho - The Expert Youth Soccer Coach
Founder SoccerDrillsTips.com

Ultimate Soccer Fitness Guide

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