TrainingProgram WomensSoccerTeam 12monthCycle SinglePeriodization I. II. Objectives: 1. Developcardiovascularenduranceandstrengthtosustainstaminaduringgames 2. Increaseflexibility,speedandagilitytobetterperformance 3. Developpowertoperformdifferenttasks 4.

s 4. Learnandimprovetacticalskillsandstrategiestobeusedingames CycleChartfor12monthsandPriorityFitnessSkillLevelChart 12MonthSoccerTrainingProgram Month Apr May Phase Off Off Jun Jul Aug Sep PreB PriorityOfFitnessElementsinaSoccerTrainingProgram EarlyPreSeason LatePreSeason Continuoustraining Intervaltraining Strengthtraining Powertraining Speedtraining Flexibilitytraining High Low High High Low High Low High Moderate Moderate High High InSeason Low Maintenance Low Maintenance Maintenance High Oct PreB Nov In Dec Jan Feb Mar In In In In MainGoal:WintheChampionshipintheWNCAA

III.

PreA PreA PreB

IV. TrainingProgramProper A. OffSeason(AprilMay) a. Description:Thispartoftheprogramconcentratesmoreonmaintainingthefitnessleveloftheathlete.At thispointtheirpracticeswillincludeactiverestsothattheydonotgetovertrainedbutstillgettokeepagood fitnesslevelbeforethestartofthenextseason. b. Training:Maximumof1hour30minutesatleast3timeaweekwithcrosstrainingofbasketballorhandball. Lighttrainingsessionscanbeincludedtokeepupstrengthandenduranceforthenextseason. c. WarmupandStretchingaredonebeforeofeachtrainingsessionstopreparethebodyforphysicalactivity. Appropriatecooldownafterthewholetrainingwillbeadministered. 1|Soccer Training Program : Charisse Mae D. Soriano : HMS 213

SampleWarmupandStretchingExercises: GroupDrill#1 Thisisagooddrilltostartasessionoffandmakesachangefromsimplyrunningwidthsofthepitch. 1.Havetheteammakeacircleabout20yardsindiameter(roughlythesizeofthecentercircle). 2.Theyshouldbebearmswidthapartfromtheplayertotheirleftandright.Placeaconeinthecenterofthecircle. 3.Havetheplayersjogintogethertotheconethenjogbackwardstotheouteredgeofthecircle. 4.Varytherunstothecenterhighknees,heelflicks,sidestepping,lungestrides,hopononelegetc.Keeptheintensity light. GroupDrill#2 Thisdrillcanbeusedinthemiddleortowardstheendofthesoccerwarmup. 1.Withagroupof68playerssplittheminto2smallergroupsof34players. 2.Bothgroupsstandinalinefacingeachotherabout10yardsapart(seebelow). 3.TheplayeratthefrontofgroupApassestheballandfollowshis/herpasstoruntothebackofgroupB. 4.TheplayeratthefrontofgroupBwhoreceivestheballthenpassestothenextplayeringroupAandfollowshis/herpass toruntothebackofgroupAandsoon. 5.Eachplayershouldfocusonagoodfirsttouch,anaccuratepassandthenanimmediatesprinttothebackoftheopposite group. 6.Graduallyclosethegapbetweengroupsuntilitisjust1yardapart.Playersliterallywillhaveonetouchandtheymust quicklygetintopositionforthenextpass. 7.Youcanalsolengthenthegapto2030yardsandhavetheplayersrunwithballhalfwaybeforepassingandsprintingto thebackoftheoppositegroup. GroupDrill#3 Thisdrillisusefultowardstheendofasoccerwarmup. 1.Havetheteammakeacircleabout20yardsindiameter(roughlythesizeofthecentercircle). 2.Fourplayersgetinto2pairsandstandinthecenterofthecircle. 3.Onepairisnominatedattackerstheotherpairaredefenders. 4.Theattackingpairstartwiththeball.Theymustkeeppossessionbetweenthemselveswhilethedefendingpairtryto intercepttheball. 5.Theattackerscanusetheoutsideplayers(whoshouldbealertandreadytoreceive)topassto. 6.Theobjectiveisforthe4playersinthecentertoworkhardmovingandclosingdownfor90seconds.Changetoanother 4playersevery6090seconds. UpperAndLowerBodyStretchingExercises ShoulderStretch Interlockyourfingersandreachaboveyourhead.Yourlowerbackshouldbeflatorslightlyarchedinwards.Youcan performthisexercisesittingorstanding. TricepsStretch Placeyourlefthandbehindyourheadandreachasfardownyourbackaspossible.Withyourrighthandgraspyourleft elbowandgentlypullitbehindthebackofyourhead.Youcanperformthisexercisesittingorstanding.Repeatforthe otherarm. ChestStretch Claspyourhandsbehindyourback.Gentlystraightenyourelbowsandraiseyourarmsashighascomfortablypossible.You canperformthisexercisesittingorstanding. LowerBackStretch Lyingflatonyourbackplacethesoleofyourrightfootonyourleftthigh.Graspyourrightkneewithyourlefthandand gentlyrollittotheleft.Trytogetyourkneeasclosetotheflooraspossiblewithoutyourrightshoulderleavingthefloor. 2|Soccer Training Program : Charisse Mae D. Soriano : HMS 213

 GroinStretch Standwithyourfeetabout2metersapart,toespointingforward.Graduallyshiftallyourweighttoyourrightlegby bendingyourrightknee.Yourleftlegstaysstraight.Placebothyourhandsonyourrightkneeforsupport.Youcanincrease thestartingdistancebetweenyourfeetforagreaterstretch. GroinStretch Sitdownandplacethesolesofyourfeettogether.Claspyourankleswithyourhandssothatyourelbowsrestonyour knees.Gentlypushyourkneesdownwithyourelbowsuntilyourfellthestretch. QuadricepsStretch Standinguprightholdontoasupportwithonehand(i.e.achair)forbalance.Withyourotherhandclaspyourankleand pullyourheelintoyourbutt.Repeatfortheotherleg. HamstringStretch Sittingdown,stretchyourlegsoutinflatandupright.Bendyourleftlegkeepingyourleftfootflatonthefloor.Slowlyreach forwardandtrytotouchyourrighttoewithbothhands.Bendfromyourwaistkeepingyourlowerbackflatandyourhead up.Repeatfortheotherleg. CalfStretch Standarmslengthawayfromawallandwithfeetshoulderwidthapart.Placeyourrightfootabout2feetinfrontofyour left.Keepingbothheelsflatonthegroundleantowardsthewallbybendingyourrightknee.Yourleftlegshouldstay straight.Pushgentlyagainstthewallforadeeperstretch.Repeatfortheleftleg. AchillesStretch Thisisexactlythesameprocedureasaboveexceptasyouleantowardsthewallletbothkneesbend.Ratherthanleaning forwardyoushouldfeellikeyouareloweringyourselfstraightdown.Remembertokeepbothheelsflatonthefloor. Repeatfortheotherleg. TwoLegHamstringStretch 1.Withbothfeettogetherandlegsfullyextended,reachforwardwithbothhandstowardsyourtoes. 2.Tuckyourchintowardsyourchesttoincreasethestretch.3.Keepyourtoespointedtowardsthesky. HamstringSplitStretch 1.Bendingononeknee,extendtheotherlegoutinfrontofyou. 2.Reachwithbothhandstowardsyouroutstretchedfoot. 3.Keepyourtoestowardstheskyandtuckyourheadtoincreasethestretch.Remembertobreathe! 4.Repeatfortheoppositeside. LyingQuadricepsStretch 1.Lyingononesidegraspyourankleandpullyourheeltowardsyourbuttocks. 2.Keepyourbackstraightandtheotherlegbent. 3.Donotgrabyourfoot.Grabjustabovetheanklejoint(thebottomofyourleg). 4.Keepthethighinlinewithyourbody.Toincreasethestretchpushyourhipsforward(onlyaslightmovement). 5.Repeatfortheoppositeside. ClassicQuadricepsStretch 1.Standingoneleg,grabyouroppositeankleandpullyourheelintoyourbuttocks. 2.Yourbentkneeshouldstyparallelwithyourstandinglegratherthenbeingpulledbehind. 3.Pushyourhipsouttoincreasethestretchandremembernottograbtheanklejoint. 4.Repeatfortheoppositeside. StandingGroinStretch 1.Standwithyourlegswiderthanshoulderwidthapart. 2.Shiftyourweightontoonesideasyoubendyourknee. 3.Reachwithonehandtowardsyouroutstretchedfoot. 4.Youshouldfeelthestretchrightdowntheinsideofyouroutstretchedleg. 3|Soccer Training Program : Charisse Mae D. Soriano : HMS 213

5.Repeatfortheoppositeside. SittingGroinStretch 1.Sitwithkneesbentat90degrees. 2.Placethesolesofyourfeettogetherto'splay'yourkneesoutwards. 3.Gentlyuseyourhandsorelbowstopushyourkneesdownwards. LowerBackStretch 1.Sitwiththelegsstraightoutinfrontofyou. 2.Bendtherightkneesothesoleofyourfootisflatontheground. 3.Turnyourupperbodytowardsyourrightkneeandplaceyourrighthandonthefloorforsupport. 4.Placeyourleftforearmontheoutsideofyourrightkneeandgentlypullyourkneetowardsyou. 5.Resistwithyourkneeandlefthandtofeelthetensioninyourlowerback. 6.Repeatfortheoppositeside. StandingCalfStretch 1.Usingawallorbartosupportyou,placeonelegoutstretchedbehindyou. 2.Keepingtheotherlegbentleanagainstthewalltoapplypressuretoyourbegleg. 3.Makesureyoukeepyourbackheelflatontheground. 4.Repeatfortheoppositeside. Chest&BackStretch 1.Thisstretchcanbeperformedkneelingorstanding.Takeyourbootsoffifyoukneel. 2.Claspyourhandsbehindyourback,keepingyourarmsasstraightaspossible. 3.Trytostraightenyourarmsandraisethem. 4.Fromthispositionbendforwardfromthewaistalsotuckingyourheadtowardsyourchest. 5.Holdthispositionfortherecommendedamountoftime. ShoulderStretch 1.Placeoneareoutstretchedacrossyourchest. 2.Placethehandorforearmofyourotherarmonyouroutstretchedelbowtoapplypressure. 3.Gentlypullyouroutstretchedarmclosertoyourchest,keepingitasstraightaspossible. TrainingProgram Day MondayandThursday Exercise EnduranceTraining:5kilometer Type Runjogrun StretchingExercises StrengthTraining:BackandLeg Muscles B. PreSeasonA(JunetoJuly) a. Description:Thispartoftheprogramconcentratesmoreonpreparingtheathletesforamoredemanding,late preseasonsoccertraining.Atthisearlystagethetrainingshouldbekeptlightandnottoodemanding.Strength andEndurancetrainingarelessenabitandexchangedwithpowerandspeedtraining. b. Training:Maximumof1hour30minutesatleast4timesaweekwithrestintervals.Theremaynotbeballdrills includedyetminthispartofthetraining.

TuesdayandFriday Games:Basketball,Handball, FrisbeeorFlagFootball ResistanceTraining

WednesdayandSaturday Training:5kilometerRunjog run StretchingExercises StrengthTraining:Chestand ArmMuscles

4|Soccer Training Program : Charisse Mae D. Soriano : HMS 213

c.

WarmupandStretchingaredonebeforeofeachtrainingsessionstopreparethebodyforphysicalactivity. Appropriatecooldownafterthewholetrainingwillbeadministered. TuesdayandFriday Plyometrics 10and15setsof8to repetitions45minutes JumpRunning Thisisoneoftheeasiestplyometric exercises.Simplyrunin'slowmotion' landingonalternatefeet.Tryto achieveasmuchheightanddistance witheachstrideaspossible.Forevery rightandleftfootstrike,countone repetition. Ricochets 1.Markoutasmallboxshapeonthe floor(about2feetsquare)withpaint orchalk. 2.Keepingyourfeettogether,startat onecorneroftheboxandperform smalljumpsfromcornertocornerin arandommanner. 3.Forthisexercisetheemphasis shouldbeonspeedandrateofleg movementratherthanheight. 4.Eachgroundcontactis1repetition. DepthJumps Thisisanadvancedplyometric exercise.Builduptoitoverseveral weeks.Keepthetotalnumberofsets foradvancedexercisedownto36. 1.Standonabox,benchorsturdy chairapproximately3040cmhigh. 2.Stepoffthebench(don'tjumpoff) andassoonasyoulandexplode verticallyashighasyoucan. 3.Trytominimisegroundcontact timei.e.don'tsinkdownintoadeep squatbeforejumpingup. WednesdayandSaturday FartlekRunning:SeeSampleTraining Plans30minutes Runfor2030minutesatvarying paces.Thensprintfor20yards... Thenslowjogfor100yards... Cruisefor200yards... Runbackwardsfor20yards... Turnandsprintfor30yards... Walkfor50yards... Jogfor300yards... StretchingExercises StrengthTraining:CircuitTraining#1 LateralPullDown Pushups BicepCurls TricepsPressDown LegPress CalfRaises ObliquesandSideCrunches 2025reps 3setswith2minutesrestintervalper set ResistanceTraining30minutes

Day MondayandThursday Exercise WarmupRun15minutes Type StretchingExercises StrengthTraining:CircuitTraining#2 Pullups ChestPress SideBicepCurls TricepsExtensions Lunges Squatswithstabilityball FrontCrunches Legraise 2025reps 3setswith2minutesrestintervalper set Plyometrics#210and15setsof8 torepetitions Bounding 1.Markoutaseriesofsmallconesor obstaclesabout3feetapartina straightline.Thenumberofobstacles dependsonthenumberofrepetitions youareperforming. 2.Startbehindthefirstobstacleina semisquatposition. 3.Jumpashighandfaraspossible overeachobstacle.It'sagoodideato practicefirsttogaugehowfarapart youshouldsetthemarkers.Againtry tominimizegroundcontacttime. 4.Youcanuseanythingtojumpover, atrainingtoporevenjustalineona track. LateralJumps Thisisanadvancedplyometric exercise.Builduptoitoverseveral weeks.Keepthetotalnumberofsets foradvancedexercisedownto36. 1.Standalongsideabench,boxor coneapproximately30cmhigh. 2.Keepingyourfeethipdistance apartjumpsidewaysashighoverthe obstacleaspossible. 3.Immediatelyjumpbacktothestart positionminimisinggroundcontact time.Thiscountsasonerepetition. 4.Youcanuseanythingtojumpover,

PushUpwithStabilityBalland MedicineBall 1.Startbyplacingyourhandsona balanceboardandyourfeetontopof astabilityball. 2.Moveintoaplankpositionand maintainyourbalancebyextending SpeedDrills4560minutes yourarms. 3.Proceedtobendyourelbowswhile maintainingyourbalanceuntilyour AlternativeStarts elbowsarebenttoabout90degrees. 4.Extendyourelbowsuntilyoureach Thebasisofthesesoccerspeeddrills isa1020yardsprint.Youstartfocus fullextension. onacceleratingasquicklyaspossible 5.Keepyourabsdrawnintightto bypoweringawaywithyourarmsand maintaingoodtechnique. legs.Ifthisisateamsession,makeit OneLegSquat moreinterestingbyhave2or3 1.Standwithfeethipwidthapart playerssprintagainsteach withkneesslightlybentandtoes other.Alternatethestarttomakeit

5|Soccer Training Program : Charisse Mae D. Soriano : HMS 213

atrainingtoporevenjustalineona track.Justmakesureyoudiscipline yourselftojumpashighaspossible. AgilityDrills

moresoccerspecific.Herearesome ideas... Do13pushups,squat thrustsorburpeesandsprint Startbykneeling,lyingface down,sittingonyourhands (whichyou'renotallowedto usetogetup)andsprint Do5keepupsor5ball touchesandsprint Havesomeonethrowor passyourtheballforyouto controlandlayoffandsprint Runbackwardsfor5yards andturnandsprint Touchlefthanddown,touch righthanddown,jumpto headtheballandsprint SpeedLadder Speedladdersaresimplepiecesof equipmentthatallowathletesto developfastfeetandcoordination. Drillsinclude... Highkneerunningwithvery shortstrides(shortenough sobothfeettouchthe groundineachsection) Sidestepsinandoutofthe sideoftheladder Boundingfromonesection toanother SteppingStrides 1.Placeaseriesofmarkersonthe groundabout1yardapartforatotal of10yards. 2.Fromastandingstartrunthe lengthofthemarkersasfastas possiblebutmakingsuretotakeone stride(onegroundcontact)between eachmarker. 3.Movethemarkersclosertogether andrepeat.Nowmovethemfurther apartandrepeat.Eachtimefocuson takingonlyonestridebetweeneach marker. OverSpeedTraining Ratherthanworkingonpower,these

1.WeaveInWeaveOut 1.Place4markersoutinastraight lineapproximately3yardsapart. 2.Inbetweeneachsetofmarkers placeanothermarkeronly3yardsto theleft.(seediagramright) 3.Sprintfromonemarkertothenext bendingdowntotoucheachonewith yourhand. 4.Theemphasisisontakingquick sidesteps,ratherthanturningtoface themarkerandsprintingforward thattakesmoretime(whichdon't haveinagame). 2.FollowtheLeader 1.Markoutalargearea20yardsby 20yardsforexample. 2.Pairupwithateammateandhave themrunrandomlywithinthearea. 3.Trytomaintain2yardsdistance fromthematalltimes.Yourteam mateshouldbechangingdirection andpaceconstantly. 3.BoxDrill 1.Use4conesormarkerstomarkout asquareapproximately5yardsby 5yards. 2.Placeaconeinthecenterofthe square.Thisisyourstartingposition. 3.Giveeachcorneranumberand rememberit!Haveateammate(or yourcoach)callnumbersatrandom. 4.Sprinttothecornershoutedand returntothemiddle. 4.SuperShuttle 1.Setaseriesofconesoutinacross formation.(seediagramright) 2.Runbackwardstothecentercone, sidesteptotherightcone(oryour leftifyouareperformingthedrill), sidestepbacktothecentreconestill facingthesameway. 3.Atthecenterconeturnandsprint forwardtotheendcone.Nowrun backtothecentercone,sidestepto theleft,sidestepbacktothecenter, thenturnandsprintbacktothestart.

pointingforwardholdingweight plates. 2.Startposition:Liftonefootoff groundandextendlegforward. Extendarmsforwardathiplevel. 3.Lowerbodybyflexingatthehips andknees.Upperbodycanflex forwardatthehipsslightly(~5) duringmovement.Besureto"sit back"sothatkneesstayoverthefeet. 4.Oncethighisslightlyaboveparallel (asshown)returntostartposition. 5.Remembertokeepheadandback straightinaneutralposition hyperextensionorflexionmaycause injury.Keepweightoverthemiddleof footandheel,notthetoes.Keep abdominalstightthroughoutexercise bydrawingstomachintowardspine. BentOverRowwithStabilityBall 1.Liefacedownonastabilityballso thattheballisunderyourlower abdomen. 2.Holdingtwodumbbellsrowthem uptowardsyourshoulderskeeping yourelbowsoutwideandback stayingflat. 3.Remembertopinchyourshoulder bladestogetherasyourowandkeep yourupperbodystable. LungeCrossoverwithMedicineBall 1.Standwithfeethipwidthapart. Takeleftlegandstepback approximately2feetstandingonthe ballofthefoot. 2.Startposition:Feetshouldbe positionedatastaggeredstancewith headandbackerectandstraightina neutralposition.Holdmedicineballin frontofyourchest. 3.Lowerbodybybendingathipand kneeuntilthighisparalleltofloor. Bodyshouldfollowastraightline downtowardsthefloor.Asyouare lungingreachtoonesideoftheleg withtheball. 4.Returntostartpositionandrepeat byreachingtotheoppositesidewith theball.Alternateorswitchtoother legafterprescribedreps. RearDeltoidRaiseonStabilityBall 1.Beginbystabilizingyourselfontop theballusingyourlowerleg.

6|Soccer Training Program : Charisse Mae D. Soriano : HMS 213

4.Phew!Soundscomplicatedit'snot thediagramexplainsitquickerthan Ican! 5.Slalom 1.Place10shuttlesinaline5yards apart. 2.Weaveinandoutasfastas possibleandwalkbacktothestart. 3.Thisexerciseisoftenperformed muchmoreslowlywithaball.The goalhereistodevelopspeedofleg movementsonoballisused. SamplePlansforFartlekRun

soccerspeeddrillsdeveloplegspeed movementandcoordination.A simpledrilltopromoteoverspeedis torundownhill.Itshouldbeavery slighthill,anythingmoreandformis lostandtheinjuriesaregained! Asmall,grassyembankmentisideal. Againkeepsprintsto10yards.You buysomethingcalledaspeedharness rubberbungeesthatpullyoualong. Butyoureallydon'tneedforsoccer.

2.Startposition:HoldDBineach handwithneutralgrip(palmsfacing eachother)andletarmsstraight down(perpendiculartofloor).Lean forwardslightly. 3.Withelbowsslightlybentand facingtheceiling,raiseDB'sto shoulderlevelinsemicircularmotion andsqueezeshoulderbladestogether attopofmovement. 4.Returntostartposition. 5.Remembertokeepheadina neutralposition

Drill:Sprintfrompoints1to6andthenbackto1.Restateachpointthegivenamountoftime.Youcanalterthevaluesinthe diagram,butitmustbedoneproportionally.Repeat5to10times. Benefits:Fartlekdrills,suchasthisone,aredesignedtogetyoufitquickly.Dependingonthenumberofrepetitionsyoucomplete, youwillnoticeimprovementsinbothyouranaerobicaswellasaerobicendurance.Ifyouwanttoemphasizeonthelatter,shorten therestingtimebetweenreps Alternatingjoggingandsprinting Drill:Runonthegivencoursealteringbetweentopspeedsprintingandslowjogging.Onecompletecirclecountsasasingle repetition.Adjustthedistancebetweenpointsaccordinglyandrepeat3to15timesdependingonthecourselength. Benefits:Thisdrillimprovesglycogenburning,lactatetoleranceandremoval 7|Soccer Training Program : Charisse Mae D. Soriano : HMS 213

C.

PreSeasonB(AugusttoOctober) a. Description:Thispartoftheprogramconcentratesmoreonpreparingtheathletesfortheseasonopening.Thispartof thetrainingconcentratesmoreondevelopingandimprovingtheathletesspeed,powerandplaystrategies.The trainingisnowmorefocusedonballhandlingdrills,playmakingstrategiesandcanbemoredemandingthantheother trainingparts.Thispartofthetrainingwillalsohavethemostimpactonathleteshealthandfitnessduringthe competitionproper. b. Training:Maximumof1hour30minutesatleast3timesaweekwithrestintervals.BallDrillsandTacticalStrategic Playsareinplaceinthispartofthetrainingseason. c. WarmupandStretchingaredonebeforeofeachtrainingsessionstopreparethebodyforphysicalactivity. Appropriatecooldownafterthewholetrainingwillbeadministered. Day DAY1 DAY2 DAY3 DAY4 Exercise WarmupandStretching WarmupandStretching WarmupandStretching WarmupandStretching Type Drills Drills Drills Drills Plyometrics20minutes FitnessandSpecific ConditioningDrills30 45minutes BallHandlingDrills30 45minutes CircuitTraining20minutes Plyometrics20minutes SpeedDrills2030minutes AgilityDrills2030minutes ConditioningDrills30 minutes Plyometrics20minutes FlexibilityDrills20minutes BallHandlingDrills30 45minutes ShortScrimmageand PlayPracticesforgames proper.

FitnessDrillsSamplePlan Drill#1TightSpaceDribbling 1.Performthisdrilltowardsthestartofasessionfollowingthewarmupandbeforemorephysicallydemandingdrills. 2.Markoutaspaceabout20x20yards(for15players).Adjustthesizeaccordingtothenumberofplayers. 3.For60secondintervalshavetheplayers'express'themselveswiththeball.Theyshouldtryturns,faintsandtricks.Encourage playersnottorunningroundinacircle(whichWILLhappenatfirst).Theyshouldchangedirectionconstantlyandrandomly. 4.Decreasethesizeoftheareaaftereach60secondboutandrepeatfor5or6intervalswitha2030secondbreakbetween. Drill#2TwoVersusTwowithaSpare 1.Ingroupsoffive,twoplayersactasattackersandtwoplayersactasdefenders.Oneplayerisspareandshouldwearabibor vesttostandout. 2.Markanareaofapproximately1215yardssquare.Theattackersaregivenpossessionoftheball. 3.Thespareplayerisanattackerineffectheorsheisalwaysonthesideoftheteaminpossession. 4.Thedefendersmustdispossesstheattackersbyinterceptingtheball.Theyalsoreceivepossessioniftheballgoesoutofthe markerarea. 5.Boutsof2minutesisampleandthefloatingplayershouldchangeateachinterval. Drill#3StepJumps 1.Standbesideaconeorsoftobjecttobecleared. 2.Bringkneesupandjumpverticallybutalsolaterallyoffgroundandoverthemarker. 8|Soccer Training Program : Charisse Mae D. Soriano : HMS 213

3.Landonbothfeetandjumpbackintheotherdirection. 4.Groundcontacttimeshouldbeminimaldon'tdipintoafullsquatposition. 5.Repeatfor30secondsmaximumandatotalof3sets. Drill#4KillerShuttles 1.Place5conesout10yardsapart. 2.Startingoncone1,runtocone2andback,thencone3andback,4andback,then5andback. 3.Thesprintshouldbeflatoutandplayersshouldturnsharplyoffadifferentfootateachcone.4.Restfor30secondsand repeat.Restanother30secondsandrepeatforathirdtime.Thisisoneset.Nowrestfor2minutesandrepeatforasecondset (i.e.3lotsofshuttlerunswith30secondsrestbetweeneach). 5.Nowdoacooldowntodisperseallthatlacticacid! SampleBallHandlingDrills A. BallControlDrills 1. DribblingintospaceAnumberofplayers,eachwithhisownball,are confinedinagrid.Theyhavetokeepmovingwiththeballforagiven amountoftime.Encouragetheplayerstoconstantlylookforopenspace anddribbleinit.Theymustwatchwheretheyaredribblingandavoid crashingintoeachother. Task:eachplayerhasaballandmustdribblewithit,inaconfinedarea. Dribblershavetolookforopenspaces,ratherthanbunchingup 2. FundamentalBallControlTwoplayersstandagainsteachotherat designatedcones.Theplayerwithouttheballchecks(Step1)tohis partnerwhothrowsit(Step2)athimwithhishands.Theballmust bedirectedataspecificbodypartofthetargetmanlikehischest, head,thighsorthefeet.Afterthetargetplayerhastrappedtheball completely,hepassesitback(Step3)totheserver.Thetarget playermustthenrunbackaroundtheconefromwhichhestarted (Step4.) Task:twoplayers,aballserverandatargetman,standagainsteach other;theballserverthrowstheballathispartnerwhocontrolsit andlaysitback.Afteragivennumberofrepetitions,theplayers switchroles 3. DribblingintoconesPlayersdribbletheballcrisscrossingaroundthecones Start

Finish

9|Soccer Training Program : Charisse Mae D. Soriano : HMS 213

B. PassingDrills 1. PassandMoveDrillTherearethreelinesofplayersbehindthree cones,arrangedinatriangle.Theplayerinthefrontofeachline passestheballovertothenext.Ashecompleteshispass,he movesovertothebackofthelinethatisoppositetothedirection ofhispass. Task:Keepstheballmovingfromconetocone;afterapassfrom Line1toLine2,theplayerpassingmustgotobackoftheopposite Line3andsoon 2. CombinationPassingThreeevenlyspacedplayersadvancetheball forwardthroughcombinationsofdribblingandpassing.Therearemany variationsofthissoccerdrill.Asshowninthisparticulardiagram,the ballisalwaysdribbledtothemiddleandpassedtotheoutside.An importantfacttonoticeisthatwhenrunningpastaplayerdribbling withtheball(Steps3to5)youmustalwaysrunbehindhim(Step5 occursafter4.) Task:toadvancewiththeballwhilepreservingwidth KeepAwayTwoteamsofplayerstrytomaintainpossessionoftheballinaconfinedarea. Task:keeppossessionoftheballandcompleteaXnumberof consecutivepasses PassingintoSpaceadrillthatmustbedoneingroupsofthree.Two playersworkasballservers,standing1020meters(3050feet)apart. Betweenthemisatargetplayerwho"checks"fromoneservertothe other.Asheapproacheseachservingplayer,heisgivenapassthathe mustbereturnedwithonetouch.Thisgoesonforagivenamountof timeuntiltheplayersswitchroles. Task:atargetplayerchecksfromoneballservertotheother;hemust returntheirpasseswithonetouch C. ShootingDrills 1. SimpleShootingDrillThisisagooddrilltostartoffashooting practice.The"finisher"passestheballovertoadistributorwho setsitupforafinish.Theballmustbestruckoutsideofthe penaltybox. Task:finishfromoutsidethebox

3.

4.

10 | S o c c e r T r a i n i n g P r o g r a m : C h a r i s s e M a e D . S o r i a n o : H M S 2 1 3

2.

Counter3v2withaWingTheattackersbegininline,atthree differentpoints:onthewing,20yardsinwardandinthemiddle ofthepitch.Twoenemyfullbacksareinitiallylocatedattheedge andcornerofthepenaltybox.Theballstartsfromtheplayerin thecenter.Hegivesittotheleftenemydefenderwho immediatelylaysittotheoutsideattacker.Fromthatpoint,the fullbacksbeginattempttocleartheballtotheoppositehalfof thepitch.Theattackersarerequiredtoscoreusingnotmorethan threeconsecutivetouchespersingleplayer.

Task:fortheattackersfinishusinglessthanthreetouchesper player;forthedefenderstocleartheball 3. StandardAttack5v4Thekeeperbootstheballata"pack"of attackersgatheredclosetoeachother.Theattackersareallowed tobreakupimmediatelyafterthepuntedballlands. Simultaneously,fourdefenders(startingbytwosatthecorner flags)enterthepitchtryingtogainpossessionandcomplete710 passes.Inversely,theattackersarerequiredtoscorebefore making710passes. Task:fortheattackersfinishbeforeexecuting710passes;forthe defendersgainpossessionandmake710passes D. AttackDrills 1. ShortPassing Whenpassingtoamarkedplayer,youmustaimtheballatthefootofyourteammatethatisontheoppositesideof hismarker. Ifyou'remakingasupportingrun,youshouldinitiateeyecontactwiththeballcarrierorcallouthisname.This increasesyourchanceofgettingtheball. Ifyouarebeingmarked,don'twaitfortheballtorolltowardsyou.Youmustchecktoit.Movingtowardstheballwill provideyouwithmoretimeandanextrastepaheadofyourmarker. 2. TheOverlap Ifthereisfreespaceontheflank,aheadoftheball carrier,theoverlapcouldworkasadangerous weapon.Whenuseddownthewing,theoverlapis verydifficulttocoverbyenemydefenders.When executedacrossthewidthofthefield,theoverlap usuallyspreadsaparttheenemydefense. 11 | S o c c e r T r a i n i n g P r o g r a m : C h a r i s s e M a e D . S o r i a n o : H M S 2 1 3

3.

Distributingtheball Passesaresometimescategorizedaccordingtothedirectionofwhere theballisheaded.The"openspace"areaisroombehindtheopposite defenders.Itisofgreatadvantagetoplaytheballintheopenspace, becauseitmakesitunusuallyhardforthedefenderstorecover.The openspacecanbeexploitedwithachiporawallpass.Thebestway tousetheoutsideangleisbymakinganoverlappingrun. Squarepassesaregoodforchangingthepointofattackandopening newpassingangles. Thepiercingpasscanbeverydangerous,butitisrarelyavailable, consideringthatmostdefendersstaybetweentheballcarrierand theirowngoal.

4.

CreatingPassingAngles Onoffense,thecloseryouaretoyourteammates,the quickertheballhastobedistributed,dribbled,controlled andsoon.Playinginthismannerrequiresgreatskilland agilityfromtheplayers.Itisalsoeasiertodefendagainst teamswhoremaincompactwhenattacking. Asthisdiagramshows,thefurtherawayyourteammates arewhensupportingyou,themoreopenanglesoroptions youhave.Thatalsomakesitmoredifficultfortheopposing defense,whohavetoworkharderbycoveringmorespace.

5. ChippingOvertheDefense Iftheattackersfromyourteamarebeingmarkedbythelastline ofenemydefenders,therearetwoalternatives.Themore controlledoptionisforthemtocheckbacktotheball.Themore directapproachisforthemtoheadforward.Duetotheoffside rule,theycannotsimplyrunforward;theballhastobeplayed overthemfirst.Dependingontheattackers'speed,theball shouldbetargeted310meters(1030feet)behindthelastlineof enemydefense(LineB)and610meters(20feet)infrontthe goalkeeper(LineA.) Theattackingplayersshouldstartrunningtowardtheareabehind thelineofdefenders(betweenlineAandB)slightlybeforethe ballleavesthefeetofthepasser.Theattackersusuallyhavean advantage,becausetheenemyfullbackswouldhavetoturn180 degreestoregaintheirground. 12 | S o c c e r T r a i n i n g P r o g r a m : C h a r i s s e M a e D . S o r i a n o : H M S 2 1 3

6.

Crossing 1.Nearpostrunthefirstplayerthatarrivesinthepenaltyarea shouldgotothisspot 2.Farpostrunthisisthesecondmostimportanttarget.The playerwhoreachesit,collectsthe"leftovers"frompoint1or someoftheharderpasses 3.Middlerunthispointis3rdintheorderofimportance.Only highpassesforheadingcanreachthisspot 4.Garbageman'sspottheplayeratthispoint,collectsthe reboundsor"trash"cominginfromthepenaltybox 5.Backpassfromthispoint,manydifferentplayscanbe initiated.Theplayerwhoreceivestheballonthisspotcan,for example,eithercrossitintothepenaltyareaorheaddirectlyto goal 6.Oppositeflankrunthiscouldbeadangerousplacefor exploitationbythewingerfromtheoppositeside

E.

F.

DefenseDrills 1. ManintheMiddleFiveattackers,arrangedinacircle,mustkeeptheballawayfromtwopressuringdefenders,who arestayinginsidethecircle.Ifanattackergivesuptheballorkicksitoutofcirclehebecomesadefender.Thedefender whocausedhimtolosepossessiontakeshisrole. Task:keeptheballawayfromthetwodefenders;forincreaseddifficulty,theattackersmusttrytoplaytheball betweenthedefenders 2. TurnoversThisisarelativelysimple(andfun)defensivedrill.Fourdefendersandagoalkeeperarechallengedbythree attackers.Theattackersstartwiththeball.Theirgoalistoscoreinthecentralgoal.Thedefenders'jobistoregain possessionoftheballfromtheattackersandfinishineitheroneofthetwosmallergoals.Theteamwhichgetsscored onfirstmustleave(andbereplacedbyanotherroundofplayers.)Thegoalkeeperworksinconjunctionwiththe defense.Iftheballendsupinhishands,hemustquicklyinitiateacounterattacktowardsoneofthesmallergoals. Task:fortheattackerstoscoreinthecentergoal;forthedefenderstofinishinoneofthesmallergoals;whoever getsscoredonfirstleavesthepitch 3. GroupDefendingTwosquadsofplayersstartinaconfinedrectangularareaorgrid.Basically,bothteamsareplaying keepawaywiththeexceptionthattheteaminpossessionoftheballisallowedtoleavethepredefinedzone.Tokeep thingseven,ifanattackerreceivestheballoutsideofthebox,hemustplayitbackintothezonewithonetouch(two touchesforyoungerplayers.) Task:keeppossessionoftheballbyknockingitinandoutofthegrid;theteamwithouttheballmuststayinsideofthe box; playersoutsideofthegridcanonlyplayitbackinwithonetouch(ortwo,oneforcontrollingandoneforpassing) OtherDrills 1. Pressuringtheball Thereneedstobeanincreasinglyhigheramountofpressureputontheball,especiallyasonenearshisown goalline.Puttingpressureontheballdoesnotimplytryingtoregainitspossession.Simplyhavingadefenderin frontoftheballcarrierlimitshisoptionsinmanysignificantways.Whenyouareinyourowndefensivethird,make suretoalwaysstaybetweentheenemyandyourowngoal.Ontheotherhand,ifyouareoutfarenoughfromyour owngoal,youmaytryclosingdownyouropponent'spassinglanes.Itisneverrecommendedtofacetheball carrierstraighton.Hemustbepressuredbypositioningthebodyatananglethus'shepherding'himinaspecific direction.

13 | S o c c e r T r a i n i n g P r o g r a m : C h a r i s s e M a e D . S o r i a n o : H M S 2 1 3

2.

3.

Closingdownpassinglanes Defenderscanlimittheoptionsoftheenemybyclosingdownhispassing lanes.Thisisdonebyapproachingtheballcarrierinamannerthatblocks his(nearest)support.Asthediagramshows,Attacker1isconfrontedfrom therightandthereforehispassinglanetothesecondattackerhasbeen closed.Attacker1canonly(a)passbackor(b)moveawayfromhissupport. Usually,youwanttoforceyouropponenttoplaytheballouttothe sideline,unlessyouareclosetohisgoal.Inthelattercase,it'sbetterto makehimpassinthemiddle,ontopofhisownbox. Marking Ifyou'remarkinganenemy,youhavetopositionyourselfbetweenhimandyourowngoal.Theclosertheenemy istotheball,thetighteryoushouldmarkhim.Usually,theopponentsclosesttotheballmustbepickeduptightly. Thiscreatesapackeddefensethatishardtopenetratedirectly. Doubleteaming(doubling)attackers Whentwodefendersarecollectivelypressuringanenemy,theymustapproachhimso thathecannotgoaroundthem.Noticehowonedefenderintentionallychallenges Attacker1fromtheleftsothathisonlyoptionistomoveright,directlyintothesecond fullback.Forcingtheattackerthiswayissomewhattricky:thedefendersshouldnotbe toofarapartorhemaydribbleinbetweenthem. Backup Theplayerclosesttotheballmustalwayspressureit.Providingbackuporcover forapressuringteammateensuresthatevenifhegetsbeatentheenemywill notbeabletoadvancehisattack.Theplayerpressuringtheballiscalledthe firstdefender.Theseconddefenderistheoneprovidingcoverbypositioning himselfbehindthe"pressurer"andslightlydriftingtowardsthemiddle.Ifthe firstdefendergetsbeaten,hedropsbackandtheyreverseroles.

4.

5.

D. InSeason a. Description:Thispartoftheprogramconcentratesmoreonstrategyandtacticalpractices.Lighttrainingonenduranceand strength.Thegoalhereistomaintainthefitnesstheathletesdevelopedduringpreseason.Regular,competitivematches maintainbasiclevelsofendurancesoanyadditionalsoccertrainingshouldconcentrateonspeed,powerandanaerobic endurancedevelopment. b. Training:Maximumof1hour30minutesatleast3timesaweekwithgameconsiderations.Moreonspeedandpower training. c. WarmupandStretchingaredonebeforeofeachtrainingsessionstopreparethebodyforphysicalactivity.Appropriate cool downafterthewholetrainingwillbeadministered. 14 | S o c c e r T r a i n i n g P r o g r a m : C h a r i s s e M a e D . S o r i a n o : H M S 2 1 3

 Monday Rest

Tuesday Speedand PowerDrills PlaysandShort Scrimmages

Wednesday LightTraining

Thursday Match

Friday Teamtraining intervaltraining

Saturday LightTraining

Sunday Match

SampleTrainingPlanfortheINSEASON 1. SpeedDrills a. SprintingChainsTwolinesofplayersarejoggingperpendicularlyto oneanother.Thelastpairofplayerssprintstothetopoftheline.As soonastheybothreachthefront,anotherpairtakesofffromthe back.Noticethattheentirepackiscontinuouslyjoggingevenwhile thepairoftwoplayersissprinting. Task:twolinesofplayersjogtogether;lastpairofplayerssprintsto thefront b. ShuttleSprintsAgroupofplayerslinesupalongthegoalline.Ona givensignal,theplayerssprintuptothe6yardline(a)andback.After restingagivennumberofsecondstheplayerssprinttothe18yardline (b)andback.Afterasecondbrake,theplayerssprinttomidfield(c)and returntothegoalline.Tocompleteonerepetitiontheydotwomore sprintstothe18(d)and6(e). Task:playerssprinttothetopofthe6yardbox(a)thenbacktothe goalline;afterrestingagivenamountoftime,theyrepeatthiswith fourmoresprintstolines(b)(c)(d)and(e) PassandgoTwoteams(of7playersorless)playasmallsidedgamewithnogoalkeepers.Eachtimeaplayer completesapass,hemustsprinttohisowngoalline.Untiltheplayerhasfinishedhissprint,heisnotallowed tointerferewiththegame. Task:twosmallsidedteamsplayagainsteachother;everytimeaplayercompletesapass,hemustsprint backtohisowngoalline

c.

d. Acceleration Placetwoconesabout1520yardsapart.Startfromone cone,withyourbacktowardstheother.Atagivensignal, turnandsprinttotheothercone.Assoonasyoureachit, turnaroundasfastasyoucanandsprintbacktothefirst. Thekeytothisdrillistopushhowmuchyouaccelerate aftereachturn.Thesedrillsarebestdoneonasoftsurface suchasgrass.Thismakesiteasieronyourjointsandlowers thechanceofinjury. 15 | S o c c e r T r a i n i n g P r o g r a m : C h a r i s s e M a e D . S o r i a n o : H M S 2 1 3

e.

f.

g.

Maximumspeed Setupthreeconesinastraightline.Thefirsttwowillbetheactual distanceyouaresprinting.Itshouldn'tbemorethan2030yards.The lastconeisthereforpracticalreasons.Usually,whensprintingthe distancefromoneconetoanotherpeopletendtoslowdownforthe lastfewmeters.Bypredefiningtheactualpathfordecelerationyou cangetpreservethequalityofyoursprint.Also,itpreventsyoufrom deceleratingtooquicklywhichcanstrainyourlegsandcancause injury. Standatthefirstconeandsprintasfastasyoucantothesecond. Decelerateuntilyoureachthethirdconeandthenslowlyjogbackto thefirst.Waitbetweenrepetitionsuntilyourlegsstopburning. 50/50Drill:Thisisastraightforwardintervaldrillthatdoesn't requireanyformalsetup.Simplyrunlapsaroundthefield, alternatingbetweenlightjoggingandsprints.You'resupposedto changepaceanytimeyoureachacornerflagorthemidfieldline. Tip:Ifyoufeeloutofbreath,slowdownonthejoggingsegmentsso thatyouhavemoretimetorecover ShuttleRunsDrill:Standonthegoalline,facingthefield.Sprintupto the6yardline(a)andback.Whenyoureturntothegoalline,restfor10 15secondsandsprintagain,thistimetothe18yardline(b)andback. Afterasecondbrake,sprinttomidfield(c)andsoon.Onerepetition consistsofatotaloffive sprintingruns(ae) Remember:You'resupposedtosprintinbothdirectionssothere'sno reasonyoushouldslowdownuponreachingthe6yardlineorthe18yard line.Trytochangedirectionasquicklyaspossible

2. ConeDrillsandAgilityDrills a. SlalomRunStartatoneendoftherowofconesandslalomthroughasquicklyasyoucan.Usebothfeetto cutbothinsideandout.Tip:Togofaster,don'tpushtheballfurtherawayfromyourbody.Justmoveyour feetquicker. b. InsideandOutSlalomthroughtheconesonlyusingonefootwhengoingineachdirection.Makesureto practiceequallywithbothfeet.Tip:Thesecretofthisdrillisinplantingyourbaseleg.NoticehowImovemy supportingfootfromonesideofthetwoconestotheother. c. 16 | S o c c e r T r a i n i n g P r o g r a m : C h a r i s s e M a e D . S o r i a n o : H M S 2 1 3 InsideCutGothroughtheconesbycuttingtheballwiththearchofyourfoot.Moveyourbodylaterallyeach timeyoucuttheball.Tip:Thetrappingtouchrightafteryoucuttheballisjustasimportantasthecutitself.

d. TheRollThisisasimpledrill,similartotheInsidecutexceptthatyourolltheballinsteadofcuttingit.Always rolltheballsquarelytotherowofconesandgentlytapitforwardtomovetothenextcone. e. ScissorsMoveyourfakingfootaroundtheballandplantitontheoutsideofit.Immediatelycuttheballwith theoutsideofyourotherfootandaccelerate.Tip:Donotpauserightafterexecutingthefake.Instead,cut theballasquicklyaspossible. f. DoubleScissorsThisisadvancementfromthestandardScissorsmoveexceptthatafterexecutingthetwo fakesyoucuttotheinsideinsteadofout.Tip:Tokeeptheexercisemorerealistic,makesuretheballisnot stationaryasyou'reexecutingthefeintsaroundit. ReverseScissorsTheReversescissorslooksmorecomplicatedthanitis.Simplyrolltheballsidewaysacross yourbody,throwascissorsfakeandcutintheoppositedirection.

g. h. 360Thismoveisusuallyappliedwhenthereareanumberofopponentsaroundyouorwhenyou'reonthe wing.It'smosteffectiveifyoudoitatfirsttouch,insteadoftrappingtheball. i. DoubleCutThedoublecutisagoodwaytoshakeoffanopponentthatiscloselyjockeyingyou.Thisoughtto giveyouacoupleofsecondtopassorshoottheball. ScotchMoveThesecrettoexecutingthisparticularmoveisanglingthebody.Makesureyouturnyourhips 45degreesrelativetothedirectionwhereyouwanttogo.Otherwise,theballwillhityoursupportinglegor flyofftotheside.Tip:Thisisaneffectivemovetonutmegopponents.Whenyoucuttheballwithyourback heel,yourenemywillintuitivelystepforward. CrossovermoveHere'safancymovethat'sratherhardtopulloffinagame.Theenemyneedstobereallyto closetoyou.Usethecrossovertopushtheballasfarasyoucanpasthim(possiblynutmeghim)andrunto collectit.Ifyoudoitquicklyenough,youropponentwillfreezeupinconfusion.

j.

k.

3. StrategicPlaysandFormations a. TurnoverPlayBasic:Theturnoverplayisusefulinclosequarters,especiallyaroundtheenemygoal.Asthe passcomesin,thedecoyattackerlaysitoffimmediatelywhileblockinghismarkerofftheball.Dynamic:This playiscommonlyusedinbasketball.Insoccer,itusuallyoccurswhenateammateisdribblinginyour direction. b. WallPassThewallpassisthesimplest(butnonethelessveryeffective)combinationplayinsoccer.The"one two"combinationincorporatesthreefundamentalattackingprinciples: moveimmediatelyafteryoupasstheball checktowardstheballinsteadofwaitingforittoarrive whenpressured,laytheballoffatfirsttouch c. d. CoordinatedPlaySmartplayersthinktwopassesahead.Inordertobemore threateninginoffense,you muststartyourpenetrating/supportingrunssuddenly,insteadofwaitinguntil eachpassiscompleted. e. 442 Thisisaverypopularandversatileformationwhosevariationspermitthe useofasweeperorwingers.Manyteamstodayusetheirownversionofthis system.Themainstrengthof442isthedefensemidfieldinteraction.The weaknessisthetwoloneforwardswhohavetobeconstantlysupportedby themidfield. 442is abitmorecomplicatedintermsofofftheballmovementcompared tosystemswiththreeforwardssuchas433or343.Asmentionedabove , DoubleWallPassThedoublewallpassisnothingbutanextensiontotheorig inalwallpass.Ideally,you shouldbetryingtoincorporatemoreteammatesintotheattack.

17 | S o c c e r T r a i n i n g P r o g r a m : C h a r i s s e M a e D . S o r i a n o : H M S 2 1 3

oneofthemainoffensiveissueswith442isthatthereareonlytwoattackersplayingupfront.Inmostcases, thatisnotenoughtostretchapartanenemydefensivelineofusually4opponentsormore.Toaccommodate, youneedtogetyouroutsidemidfieldersrunninguptotheforwardline.Wheneveryourteamisbuildingup anattackononewing,themidfielderontheoppositesidehastorunuptowardstheenemy'sfarpost(their blindspot) f. 433 ThisformationiscommonlyusedbyDutchandyouthsquads.Itallows theuseofasweeperanddesignatesoneplayerasastriker. 433iseasierforyoungerplayerstofollowasopposedto442. With4 33,youneedtohaveyouroutsideforwardsdroppingbackand helping withthebuildup.It'sveryimportanttokeeptheseguysnearthe sideline. Youngerplayerstendtoforcetheballthroughthemiddleofthe field. Theyneedtolearntobuildupattacksbyplayingtheballoutside and forward(notdirectlythroughthemiddleofthepitch) 343 343isaclassicformation,consideredoffensivebytoday's standards.Inthissystem,onestrikermustconsistentlystayon thetipoftheattack.Hethereforeshouldbeabletoholdhis ground.Indefense,thethreefullbacksmustworktogetherasa unit.Atleastonemidfielderneedstodropbackandplayin frontofthedefensiveline.Hisjobistoconstantlypressurethe ballsothatthedefenseisnevercaughtinacompromising position.

g.

h. 451 Thisformationcrowdsnearlyallpartsofmidfieldslowingdownenemyattacks.Fromanoffensivepointof view,thesystemreliesonwingattackssupportedbythemidfield.Thedownsideisthatthelonestrikerisleft onhisownupfrontandmaybecomeisolated. i. 352 Relativelymodernformationthatdevelopedinresponsetothepopular442.Itutilizesmoreefficientlythe fourthfullbackwhofrequentlyhaslittletodowhendefendingagainstonlytwoattackers. OtherDrills a. SlalomAgilityDrillThisisasimple,warmupdrillwheretheplayerslalomsacrossalineofconesand playstheballbacktoaserver.

4.

18 | S o c c e r T r a i n i n g P r o g r a m : C h a r i s s e M a e D . S o r i a n o : H M S 2 1 3

b. ZigzagDrilltheplayerisshufflinghisfeetquicklyashezigzagsacrossarowofcones.Tokeepthedrill moresoccerspecificheisservedapassafterhereacheseachend. c. d. CombinedAgilityDrillThisdrillcombineslateralandverticalmovementalongwithtouchand positionalawareness.Whenexecutingit,theplayerisnotonlymovinghisbodyquickly,buthe'salso thinkingaboutwhereheislocatedandwhereheshouldgonext.Ontopofthis,healsohastostay looseandreturntheballwithaclean,softtouch. V. Summary Naturallyasoccercompetitionlastforaround35monthsdependingonthenumberofparticipants.Preparations for this kind of competition will really take around 79 months of rigorous workout to be ready for the games. I have dividedtheyearinto4partshavingmadesurethatalloftheneedsoftheathletesaretakenintoconsideration.Ample rest after the training is also recommended so as to not over train the athletes resulting to burn out. For the first few weeksaftertheseasonisoverIgavethetimefortheathletestorestandjustkeeptheirfitnessleveltoabalanceforthem tobeabletorecoverfast.Thepreseasonaandbwillserveastheircoretrainingforthefollowingseasonpreparingthem indifferentaspectssuchasendurance,speed,power,agility,strengthandflexibility.PreseasonBstartsalsowithsport specific skills so that the athletes can get use to the skills need and master them for the games. The in season part is designedtobelightandnottoodemandingsothattheathleteswillhavemaximumcapacityforgamesitutions. LateralMoveDrillInthisdrill,theplayershuffleslaterallyfromconetoconeandsidevolleystheball backtotheserver.Noticehowhekeepscomposureandplaysthroughhismistakes.

19 | S o c c e r T r a i n i n g P r o g r a m : C h a r i s s e M a e D . S o r i a n o : H M S 2 1 3