Search results
The following is a six-week program to help you stay fit during the your soccer break and to assist in your preparation for the next season. Week 1: Day 1: 2 mile run – Stretch Day 2: Off – Stretch Day 3: 10x 200 yards, ball touches (5 minutes, 30 seconds, 10 second rest), Lunges (6x 25 yards) – Stretch
- 18KB
- 3
- Month 1
- Months 2-3
- Months 4-6
The first month is meant to help get you into shape and begin developing fundamental speed and agility techniques. This is a three-day per week program, with the first day focusing on strength, the second on speed and agility, and the third on endurance. Day 1 1. Back Squats: 3×12-20 2. Romanian Deadlifts: 3×12-20 3. Dumbbell Bench Press: 3×12-20 4...
The program during months two and three expands to five days per week. Three days are devoted to strength and metabolic conditioning, and the other two days focus on speed, agility and plyometrics. Day 1 1. Back Squats: 3×12-20 2. Romanian Deadlifts: 3×12-20 3. Dumbbell Bench Press: 3×12-20 4. Pull-Ups: 3xMax 5. Standing Military Press: 3×12-20 6. ...
This phase also is also based on a five-day plan. However, the exercises are more complex and the workouts are more difficult to accomplish to promote increased fitness levels. Day 1 1. Hang Clean: 3×6 @ 60% (above knees) 2. Front Squats: 3×8-12 @ 70% 3. Back Raises: 3×15-20 4. Incline Dumbbell Press: 3×8-12 5. Single-Arm Dumbbell Rows: 3×8-12 each...
- Monday – Testing: Vertical Plyometrics, Max Velocity Sprints, Repeat Sprints, Quad-Dominant Lift. Monday is the day of the week on which we implement our testing/monitoring protocols.
- Tuesday – Low CNS: Extensive Tempo, Passing Patterns. Similar to James Smith,12 Keir Wenham-Flatt, and many other coaches influenced by the work of the late Charlie Francis, my preferred method of aerobic conditioning is “strides” or “extensive tempo running.”
- Wednesday – High CNS: Movement Prep, Lateral Plyos, Accelerations, Upper Body Lift. Wednesday is the second high CNS day of the week. In the same fashion as our other high CNS days, it begins in the weight room with our movement prep, then moves to the field for lateral plyos and variable start accelerations (falling, rolling, COD, etc.—
- Thursday – Low CNS: Aerobic Grid Runs, Passing Patterns. On our second low CNS day of the week, we opt for slightly more high-volume conditioning.
Mar 31, 2020 · This video will cover how strength & conditioning training can be programmed in the off-season.ONLINE COACHING & CONSULTINGhttps://www.flowhighperformance.co...
- 12 min
- 37.5K
- Flow High Performance
RECOVER - Many athletes come out of the season with injuries, minor injuries, pain, stiffness and body tension. Use these 1-2 weeks to loosen up the body, stretch, roll out the muscles, visit your physiotherapist or doctor and maintain a routine to help the body recover. There is no point in beginning any off season training when an athlete is ...
about 130 minutes with warm up and cool downs. The Utica College Men’s Soccer Staff along with sport specific fitness experts and gurus have generated an all-inclusive and comprehensive off-season strength and conditioning regimen. It includes four sample routines and daily log sheets for soccer specific strength and conditioning routines.
People also ask
How can I improve my soccer game in the off-season?
Do senior level soccer players need aerobic and anaerobic training?
How do I stay fit during my soccer break?
How long is a soccer training program?
Off Season Soccer Strength and Conditioning Program – 5 Key Elements It is important after a demanding soccer season, regardless if it is an eight or ten month schedule for soccer players to take at least seven to ten days break form intense activity. Failure to do so will result in burn out. Both male […]
