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Fit For Soccer - Youth Edition
Fit For Soccer - Youth Edition
hayesmd@me.com
JUNIOR VERSION
The complete
guide to soccer
conditioning for
players aged 8-18
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ports fitness advisor Phil Davies
Fit for Soccer - Junior Players
DISCLAIMER
The material contained within this book is provided for educational and
informational purposes only and is not intended as an accompaniment or
replacement to medical advice. It should not be used to diagnose or treat
any illness, metabolic disorder or health problem.
As with all information related to health, exercise and diet, you must first
consult a qualified doctor or physician before implementing changes into
your own lifestyle or giving advice to someone under your care.
The training programs and exercises contained within this book assume
young players have been shown correct technique and are competently
supervised at all times. Many of the exercises within this book are NOT
suitable for younger children and while guidelines are given regarding age
classifications and suggested exercises, no guarantees or warranties are
given that those suggested exercises are safe for all individuals within that
classification. Children develop at different rates and coaches and / or
parents should prescribe exercises and training programs on an individual
basis.
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Fit for Soccer - Junior Players
TABLE OF CONTENTS
Section Page
Introduction 4
Training Principles For Junior Players 7
Pre-Puberty (8 – 11) 10
Puberty (11 – 15) 11
Post Puberty (15 – 18) 12
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INTRODUCTION
Children have a natural yearning to play games and to be
physically active.
When asked directly, many coaches will say that skill and
technical ability is more important than physical fitness. Yet the
same coaches regularly pick the tallest, strongest and fastest
players first, leaving the late developers to warm the substitutes
bench. While they may or may not admit it openly, they know
that physical prowess usually conquers technique.
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SPORT-SPECIFIC VS MULTILATERAL
DEVELOPMENT
If there is one principle stressed in this book more than any other
it is this:
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This book has been designed to support parents and coaches who
want to help the young players under their care reach their full
potential. It will show you how to develop a long-term plan that
will allow young soccer players to peak at the right time, whilst
enjoying a steady progression.
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SECTION 1
TRAINING
PRINCIPLES FOR
JUNIOR PLAYERS
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At every level of the game and at any age, soccer players must
follow a well-planned coaching program to be successful.
Those that do, rarely address the needs of children. They focus
instead on the more well-researched adult training principles.
Children are not mini adults however, and they cannot simply
follow a watered down version of an adult conditioning program.
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All too often late developers are left to occupy the substitute
benches while their bigger and stronger peers get most of the
attention. Coaches opt for their strongest 11, often paying them
more attention in training sessions. That’s unfortunate because
it’s the late developers that often go on to play at a higher level
enjoying longer careers.
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In the table above you can see that the program progresses
every week. In sport, and particularly for younger athletes, a
stair-step method of progression is more appropriate. Rather
than increasing the intensity every week indefinitely, the program
consists of a series of peaks and troughs:
Week 3 Week 7
Week 1 Week 5
You can see in the diagram above that the program gradually
increases to reach a peak in week 3. Week 4 sees a reduction in
intensity before the cycle repeats itself.
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One objective and useful measure is heart rate data. If you can
get the player to take their heart rate each morning and plot it on
a chart, it can provide an early indication of over-training or that
the body is working a bit harder to fight off a cold or infection.
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With these general principles in mind, let’s move onto the specific
elements of fitness that are important in soccer starting with
endurance.
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SECTION 2
ENDURANCE
TRAINING FOR
JUNIOR PLAYERS
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ENDURANCE CAPACITY IN
CHILDREN
Endurance capacity improves naturally as a child matures.
Compared to adolescents and adults, young children have a low
cardiac output (the amount of blood pumped by the heart on one
minute), an inferior blood oxygen carrying capacity, and poor
tolerance to heat exhaustion.
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ENDURANCE TRAINING
PRE-PUBERTY (8-11 YEAR OLDS)
The best athletes are those that are properly prepared, at each
stage of their development, to cope with more demanding
training later on. In this age group, endurance training should
not be structured. For example, where older players may
complete shuttle runs, or high intensity interval drills, children
should be encouraged to improve their general fitness through
games and play.
The first aim for coaches or parents working with this age group
is to gradually increase the duration of exercise that children are
able to cope with.
ENDURANCE TRAINING
GUIDELINES
For children of this age, the term “training program” is a bit of a
misnomer as it implies a structured and formal plan. This
regimented approach should be avoided. Instead, exercises that
develop endurance should be incorporated into fun activities that
raise the heart rate and last longer than 20 minutes.
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Mon
Thu
Sat
INCORPORATING ENDURANCE
TRAINING INTO SOCCER
COACHING SESSIONS
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As a coach you may run one or two group sessions each week.
While the session may predominately focus on basic skill
development and ball control, games can be included that will
have an endurance training effect.
Ideally, if you are able to, increase the overall session duration so
that endurance-based games and play does not cut into your
coaching time.
Here is an example:
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Game 2 – Tag
Equipment: cones
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• The coach signals the end of 1 minute and instructs the pairs
to swap over i.e. the resting player now completes the station
activity.
• When both players have completed the station the entire group
moves clockwise to the next station. This continues until each
pair has completed all stations in the circuit. In effect players
will have worked for 1 minute, rested for 1 minute and so on
for a total of 20 minutes (assuming 10 stations).
Station 8 Station 9
Station 7 Station 10
Station 5 Station 2
Station 4 Station 3
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The Blob
All the players are inside a large grid. All but three have a
soccer ball at their feet. The three without a ball form a
'blob' by holding hands. The blob moves freely in the grid
and tries to kick any players’ ball out of the grid. If a
player’s ball leaves the grid he/she joins the blob.
Coaching Points:
• Stay away from the blob.
• Don’t get trapped - move into space away from the blob.
• Keep control of the ball - don’t kick it too far away.
• Work together - the blob must work as a team.
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ENDURANCE TRAINING
PUBERTY (11-15 YEAR OLDS)
As children reach puberty, their endurance capacity (VO2max)
increases naturally. Boys begin to outperform girls in both
strength and endurance events.
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ENDURANCE TRAINING
GUIDELINES
Endurance activities should be predominantly non-specific and
aerobic in nature in this age group. For coaches and parents,
this means resisting the temptation to prescribe intense interval
drills that will improve a player’s fitness more dramatically, but
will also lead to fatigue and burn out.
Towards the later stages of this age group (14 – 15), anaerobic
drills, also called interval training, can be added to the program.
It’s only at this stage, with a solid foundation in place, that
training begins to become soccer-specific.
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*Remember these are approximate guidelines for this age group. Individuals of
the same age vary greatly in their development. Exercise should be prescribed
based on biological rather than chronological age.
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The table below covers the important technical points. These can
be practiced during warm ups and cool downs to help ingrain
correct mechanics. While this drill won’t improve endurance
directly, over time it will help to improve running economy, which
is a very important factor in endurance performance.
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Head should be erect, with eyes focused forward to a point on the ground
Head
about 20 to 30 metres/yards away.
Shoulders should be square and level. Do not round your shoulders or
Shoulders
swing them forwards or backwards.
Arms should swing freely in a general forwards/backwards motion. Elbows
Arms should be bent approx. 90 degrees with forearms roughly parallel to
ground.
Hands Hands are held in a relaxed fist with the thumb resting on the forefinger.
Torso should be erect, with chest up. Do not lean forwards, backwards or
Torso slouch, as all of these posture deviations can place of stress on lower
back.
The leg action should be relaxed. Knee lift should not be too high as in
Legs
sprinting.
Foot strike (landing) should be with the heel and rolling onto the ball of the
Feet
foot before leaving the ground again.
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ENDURANCE TRAINING
POST-PUBERTY (15-18 YEAR
OLDS)
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ENDURANCE TRAINING
GUIDELINES
Although endurance sessions should become soccer-specific at
this age, they should do so progressively. Even elite adult
players, start their pre-season with general aerobic endurance
training for several weeks. This prepares them for more
demanding interval training and anaerobic work.
The way that professional and college level teams deal with this
challenge is to use a concept called periodisation. This simply
means breaking the overall program (usually 12 months long)
into several distinct periods or phases.
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You may use different terms such “off season” instead of pre-
season or “competition season” instead of in-season, but the
principle remains the same.
* Remember these are approximate guidelines for this age group. Individuals of
the same age vary greatly in their development. Exercise should be prescribed
based on biological rather than chronological age.
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The plan below is also for the in-season but assumes there are
two games per week.
Two matches per week leaves little time for endurance training.
Recovery is the most important factor and players should avoid
heavy training the day before and the day after a game.
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CONTINUOUS AEROBIC
ENDURANCE DRILLS
See drills in the 11–15 age category.
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For large groups of players send half the group off towards one
corner flag and half to the opposite corner flag. Make sure
players keep as tight together as possible. This drill can also be
completed without a ball.
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If you work with older players (16+) you may want to take a look
at the senior version of Fit For Soccer. This contains many more
drills for aerobic and anaerobic training as well as complete
periodized plans for ambitious adult players.
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SECTION 3
STRENGTH
TRAINING FOR
JUNIOR PLAYERS
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For these reasons, lifting very heavy weights (i.e. greater than 70
– 80% one repetition maximum) must be avoided in children
prior to and during puberty. It is also not recommended for
anyone under the age of 18 even if they appear to be physically
mature.
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You will find guidelines for sets, repetitions and loads and sample
exercises in the following sections.
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STRENGTH TRAINING
PRE-PUBERTY (8-11 YEAR OLDS)
According to the American College of Sports Medicine, boys and
girls as young as 7 and 8 years old have benefited from strength
training. The ACSM goes on to state that there is no reason why
children younger than this can’t participate in strength-related
activities such as push-ups and sit-ups if they are able to follow
instructions.
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* Remember these are approximate guidelines for this age group. Individuals of
the same age vary greatly in their development. Exercise should be prescribed
based on biological rather than chronological age.
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EXERCISE SELECTION
Exercise selection is important in any resistance training routine
and perhaps more so when dealing with young athletes. Various
types of equipment can be used such as resistance bands (lowest
resistance, typically yellow in colour), light medicine balls (2kg /
5lbs), light dumbbells or simply bodyweight. Resistance
machines should be used with caution or avoided, as they are not
designed for the length of children’s limbs.
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Bodyweight Squats
1) Start by placing feet shoulder width apart and
holding your arms out in front of you.
2) Proceed to squat down like you are going to sit in
a chair. Your upper body will lean forward slightly and
your hips will shift backwards while going down.
3) Remember to keep your knees from going out in
front of your toes while squatting.
4) Repeat according to your required repetitions. If
you want to make the exercise more challenging hold
your arms at your sides or behind your head.
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CORE EXERCISES
Crunches
1) Start position: Lie back onto floor or bench with
knees bent and hands behind head. Keep elbows
back and out of sight. Head should be in a neutral
position with a space between chin and chest.
2) Leading with the chin and chest towards the
ceiling, contract the abdominal and raise shoulders
off floor or bench.
3) Return to start position.
Oblique Crunches
1) Start by placing your left foot over your right
knee and place your hands behind your head (but
not your neck).
2) Lift your shoulders up off the ground and twist so
that your right elbows tries to touch your left knee.
3) Return to the starting position and repeat
according to the required repetitions.
4) Repeat with the other side.
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STRENGTH TRAINING
PUBERTY (11-15 YEAR OLDS)
Strength training during this stage of development should
continue to build a general foundation, preparing ligaments,
tendons and muscles for more demanding training in later years.
Bones grow more rapidly than muscles develop during this stage,
which can lead to many common overuse injuries. A combination
of strength and flexibility (see section 5) exercises can help to
reduce the severity and occurrence of such injuries.
A circuit training format is still the best option for this age group.
Avoid bodybuilding-type routines that cal for multiple sets of one
exercise performed consecutively. This is too exhausting and
intense on developing bodies.
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EXERCISE SELETION
As with younger age groups, continue to emphasise exercises
using bodyweight, medicine balls, light resistance bands and light
dumbbells. The weight of the medicine balls can be increased
from 2kg (5lbs) to 4kg (9lbs). Dumbbells should be light enough
to allow at least 10 – 12 repetitions.
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Ankle Bounces
1) Stand with feet shoulder-width apart and knees
slightly bent. Arms should be at sides and bent up
to 90°.
2) Hop up on both feet using only the ankles to
project body up. Do not bend the knees to propel
the body upwards.
3) Remember to extend the ankles to their
maximum range on each hop (full plantar flexion) to
ensure proper mechanics.
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Mountain Climbers
1) Start by getting on your hands and feet in a
prone position.
2) Keeping your body parallel to ground drive your
knees up towards your chest alternating back and
forth.
3) Repeat this movement for the required number
of seconds.
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Dumbbell Pullovers
1) Lie on your back on a flat bench forming a table
top with your body. Place dumbbell on chest with
handle perpendicular to chest.
2) Start position: Extend elbows and raise the
dumbbell even with the eye-line.
3) With elbows slightly bent, lower dumbbell back
behind head to slightly below head level.
Return to start position.
4) Remember to keep both feet flat on the floor at
all times and keep the lower back in a neutral
position. Never lock out elbows. If maintaining
stability is difficult, lower hips below parallel until
stability is established.
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Push-Ups
1) Lie face down on the floor with hands palm
down, fingers pointing straight ahead, and aligned
at the nipple line.
2) Place hands slightly wider than shoulder width,
and feet should be at hip width with toes on floor.
3) Start position: Extend the elbows and raise the
body off the floor.
4) Lower your entire body (legs, hips, trunk, and
head) 4-8 inches from the floor.
5) Return to the start position by extending at the
elbows and pushing the body up.
6) Remember to keep the head and trunk stabilised
in a neutral position by isometrically contracting the
abdominal and back muscles. Never fully lock out
the elbows at the start position and avoid
hyperextension of the low back.
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CORE EXERCISES
Crunches
1) Start position: Lie back onto floor or bench with
knees bent and hands behind head. Keep elbows
back and out of sight. Head should be in a neutral
position with a space between chin and chest.
2) Leading with the chin and chest towards the
ceiling, contract the abdominal and raise shoulders
off floor or bench.
3) Return to start position.
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Hip Thrusts
1) Begin by lying on your back, knees bent, and
feet on the floor. Extend your arms out to steady
yourself.
2) Squeeze buttocks and raise your hips and lower
back off the
floor to form a straight line from your knees to your
chest. Do not arch your back.
3) Hold for 5-10 seconds and slowly return to
starting position. Relax for 5 seconds.
4) Repeat for required number of repetitions.
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STRENGTH TRAINING
POST-PUBERTY (15-18 YEAR OLDS
Until this stage in a young athlete’s development, strength
training has been used to develop an all-round, solid foundation
of general strength.
EXERCISE SELECTION
Early post puberty players can incorporate challenging
bodyweight exercise, such as pull ups and V sit ups into their
routine. They can also make greater use of resistance machines
and free weights exercises using low to moderate weights (that
allow 10 repetitions or more).
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Players who are considered late post puberty and have reached
maturation can emphasise free weights exercises such as squats,
lunges, bench presses shoulder presses and pull downs. Players
in this bracket can also use resistance machines freely.
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What is Plyometrics?
When a muscle is stretched before contraction it will contract
more forcefully and rapidly (like an elastic band). This is basically
what plyometric exercises do – they stretch muscles rapidly and
then immediately demand a powerful contraction. It’s easier to
imagine with an example from soccer…
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There is a danger that some early developers who are big for
their age might be tempted, or encouraged, to start lifting heavy
weights (loads greater than 75% one repetition maximum).
Growth plates have not yet closed so the resistance should still
allow 10 repetitions or more to prevent too much unnecessary
strain. Lifting to failure or exhaustion on an exercise should still
be avoided.
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Here are two sample circuit sessions for players in this age
group. Many of the exercises are designed to work the muscle
groups specifically used in soccer, however it’s important to
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Pre-season
In-season
Closed or off-season
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Use one of the circuit training programs outlined for early post
puberty for the compensation phase. Explosive power and
muscular endurance training are beyond the scope of this book.
Although a sample explosive power routine is included below,
please see the senior version of Fit For Soccer for detailed
routines and guidelines.
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Dumbbell Squats
1) Grasp dumbbells and let arms hang down at
sides.
2) Start position: Stand with feet slightly wider than
hip width apart. Knees should be slightly bent.
3) Lower body by flexing at the hips and knees.
Upper body can flex forward at the hips slightly
(~5°) during movement. Be sure to “sit back” so
that knees stay over the feet.
4) Once thighs are parallel to floor, return to start
position.
5) Remember to keep head and back straight in a
neutral. Keep weight over the middle of foot and
heel, not the toes.
6) Do not allow knees to go past the big toe or
deviate laterally or medially throughout movement.
Keep abdominals tight throughout exercise by
drawing stomach in toward spine.
Ankle Bounces
1) Stand with feet shoulder-width apart and knees
slightly bent. Arms should be at sides and bent up
to 90°.
2) Hop up on both feet using only the ankles to
project body up. Do not bend the knees to propel
the body upwards.
3) Remember to extend the ankles to their
maximum range on each hop (full plantar flexion) to
ensure proper mechanics.
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Push-Ups
1) Lie face down on the floor with hands palm
down, fingers pointing
straight ahead, and aligned at the nipple line.
2) Place hands slightly wider than shoulder width,
and feet should be at hip width with toes on floor.
3) Start position: Extend the elbows and raise the
body off the floor.
4) Lower your entire body (legs, hips, trunk, and
head) 4-8 inches from the floor.
5) Return to the start position by extending at the
elbows and pushing the body up.
6) Remember to keep the head and trunk stabilised
in a neutral position by isometrically contracting the
abdominal and back muscles. Never fully lock out
the elbows at the start position and avoid
hyperextension of the low back.
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Elevated Push-Ups
1) Start by placing your feet on a stool or bench
and your hands on the ground in a push-up
position.
2) Keeping your body in a tight straight line push-up
up off the ground into a push- up.
3) Make sure you keep your abs tight to maintain
that straight line with your body.
4) Lower yourself back down to the starting position
and repeat for the desired repetitions.
CORE EXERCISES
V-Ups
1) Start position: Lie back onto floor or bench with
knees bent and hands extended towards ceiling.
Head should be in a neutral position with a space
between chin and chest.
2) Leading with the chin and chest towards the
ceiling, contract the abdominal and raise shoulders
off floor or bench. Also raise legs up towards ceiling
and attempt to touch your hands to your feet.
3) Return to start position.
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Reverse Crunches
1) Start by lying on your back and holding onto the
bench with your hands above your head.
2) Keeping your knees bent to 90 degrees left your
legs up off the ground and bring your knees up and
towards your shoulders.
3) Your range of motion should be far enough so
that your hips curl back towards your shoulders as
well. Lift your legs and hips with control to avoid
jerky motions that create momentum.
4) Return to the starting position and repeat for the
desired repetitions.
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Leg Presses
1) Sit in machine and place your legs on the foot
plate about hip width apart.
2) Release the safety stops and bend your knees
towards your chest.
3) When your knees are at right angles, extend
your knees until your legs are almost fully
extended.
Back Squats
1) Grasp bar with overhand grip (palms forward)
and slightly wider than hip width apart. Step under
bar and position bar across posterior deltoids at
middle of trapezius (as shown). DO NOT rest bar on
neck.
2) Start position: Using the legs, remove bar from
rack. Stand with feet slighter wider than hip width
apart. Back should be straight and in a neutral
position.
3) Lower body by flexing at the hips and knees.
Upper body can flex forward at the hips slightly
(~5°) during movement. Be sure to “sit back” so
that knees stay over the feet.
4) Once thighs are almost parallel to floor, return to
start position.
5) Remember to keep head and back straight in a
neutral position - hyperextension or flexion may
cause injury. Keep weight over the middle of foot
and heel, not the toes.
6) DO NOT allow knees to go past the big toe or
deviate medially or laterally throughout movement.
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Calf Presses
1) Step into provided shoulder pads. Adjust lever
arm so that plates do not touch when lowering the
weight.
2) Stand with feet hip width apart on the balls of
feet with heels hanging over edge. Toes should be
pointing forward.
3) Contract calves by pushing off balls of feet to
raise heels up in air (standing on toes)
4) Lower heels and repeat.
5) Remember to keep knees slightly bent
throughout movement to prevent any knee strain.
Adjust weight load accordingly.
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Leg Extensions
1) Sit in machine and place your shins behind the
pad.
2) Extend your legs by pushing into the pad until
the legs are parallel to the ground.
3) Return to the starting position.
Squat Jumps
1) Stand with feet shoulder-width apart, trunk
flexed
forward slightly with back straight in a neutral
position.
2) Arms should be in the “ready” position with
elbows flexed at approximately 90°.
3) Lower body until thighs are parallel to ground.
4) Immediately explode vertically and drive arms
up. Do not pause in the squat position.
5) Land on both feet and repeat.
Prior to take-off extend the ankles to their
maximum range (full plantar flexion) to ensure
proper mechanics.
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Chest Presses
1) Sit in upright position with back flat against
bench and feet flat on floor.
2) Bottom grip position of lever arm should be
aligned at the nipple-line (adjust accordingly either
seat back and height adjustment, and/or lever
arm). Elbows should be flexed at 90°
3) Start position: press weight forward (use foot-
assist if available).
4) Lower weight until upper arm is perpendicular to
slightly past perpendicular to body.
Return to start position by pressing weight forward.
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Bench Presses
1) Lie on back with head underneath bar, eyes
aligned with bar, and feet flat on floor.
2) Position hands on bar slightly wider than
shoulder width.
3) Start position: Lift bar off rack with bar directly
overhead.
4)Lower bar to chest at the nipple-line. Press bar up
to starting position.
Pull Ups
1) Position hands wider than shoulder width apart
with overhand grip (palms facing forward).
2) Start position: Hang with arms fully extended
and elbows facing away from body. Feet may be
crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with
the body stable to minimise momentum and body
sway. If the bar is too high, it is advisable to use a
step to ensure proper hand placement as well as
safety.
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Dips
1. Step up on foot platform (if available) and position
hands on bars.
2. Start position: Remove feet from platforms and
suspend the body with slightly bent elbows. Lean
forward slightly so that your elbows are slightly past the
plane of your back and knees slightly bent.
3. Lower your body until your upper arm is parallel to
the floor.
4. Return to starting position by extending the elbows to
a slightly bent position.
5. Remember to keep the trunk bent forward, head
neutral, and chest up.
Wall Throws
1) Stand with one foot in front (staggered stance)
with knees slightly bent.
2) Pull medicine ball back behind head and
forcefully throw ball forward as far as possible into
the wall.
3) Catch ball on the bounce from the wall and
repeat according to prescribed repetitions.
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Side Throws
1) Stand with feet hip-width apart; place left foot
approximately one foot in front of right foot.
2) Hold medicine ball with both hands and arms
only slightly bent.
3) Swing ball over to the right hip and underhand
toss ball forward to a partner or wall.
4) Catch ball on the bounce from your partner or
wall and repeat according to desired repetitions.
CORE EXERCISES
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Hip Thrusts
1) Begin by lying on your back, knees bent, and
feet on the floor. Extend your arms out to steady
yourself.
2) Squeeze buttocks and raise your hips and lower
back off the
floor to form a straight line from your knees to your
chest. Do not arch your back.
3) Hold for 5-10 seconds and slowly return to
starting position.
Relax for 5 seconds.
4) Repeat for required number of repetitions.
Russian Twists
1) Start by sitting on the floor with hips and knees
flexed to approximately 90 degree angles.
2) Grasp a medicine ball or small dumbbell and
swing it to the right and left as you keep the hips
from rotating with the shoulders.
3) The arms are not perpendicular to the torso, but
instead, kept low, near the thighs, as the medicine
ball is swung to each side.
4) Repeat for the prescribed repetitions.
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Back Extensions
1) Position body face down on apparatus placing
hips and ankles on respective pads.
2) Place hips (and not stomach) on pad. Place lower
leg on pad. Cross arms and place on chest.
3) Start position: Back should be parallel to ground
with knees slightly bent.
4) Lower body until legs and hip are approximately
at 90°.
5) Return to start position. To increase resistance,
place arms behind head, arms extended overhead
or holding weight plate or weighted object across
chest.
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SECTION 4
At the highest levels of the adult game, speed has become more
and more important. Modern soccer is extremely fast and some
of the top players almost resemble Olympic sprinters! But speed
in soccer isn’t just about the ability to run fast.
One key point for parents and coaches to remember is that the
greatest gains in speed come during puberty when muscle
strength develops. It’s impossible to tell how fast a player will
eventually become until after this stage. Also, the types of
training that make the greatest difference (intense strength and
explosive power training) cannot be completed until players have
completely physically matured.
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For the upper body, drills and games that use tennis balls and
light medicine balls are ideal. Again, these do not have to be
relevant to soccer and a variety of under arm, over arm and
sideways movements should be included.
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Here are two sample speed training sessions for young soccer
players:
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The types of drills (see below) can progresses from straight line
running to zigzagging and slaloms. Regardless of age or
experience, speed drills should always allow adequate recovery
between repetitions.
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Drill 4 – Carioca
This is quite a difficult drill for athletes of any age to pick up. But once
learnt is simple to complete and is excellent for developing co-ordination
and rhythm.
• Step to the left with left leg and immediately bring right leg over and in
front of the left leg and place it onto the other side of left foot.
• Step to the left again with the left leg and immediately bring right leg
over and behind the left leg.
• Continue to repeat this alternating pattern for10-20 meters/ yards.
• Have players practise in both directions.
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Keep the course simple with obstacles low enough that players can run
over them. Players should not leap or hop over obstacles. The aim of this
drill is to promote quick foot speed and co-ordination of steps between
obstacles.
Drill 8 – Circles
• The group is organised into circles of up to 10 players.
• Each player is given a number.
• The coach shouts out two random numbers and the two corresponding
players must run clockwise around the outside of their circle and back to
their original position.
• This drill is designed to develop both focus and reaction time.
Variation: the coach can call out various words beginning “C” and “T” to
try and catch the players out. Any player moving on any words other than
“tents” or “campers” has to sit out a round.
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Variation: use different words instead of “Go” and “Stop” or call out words
beginning with “G” and “S” to catch players out.
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Speed and agility drills should consist of exercises both with and
without the ball at the feet. While drills that include a ball
obviously translate directly to game situations, drills without a
ball help players to concentrate fully on the movements and
maximise their effect. Exercises to improve speed in the upper
body should not be neglected.
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Here are two sample speed and agility drills for players in this
category:
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Variation: At the end of the sprint a feeder can pass or throw a ball for the
player to control and pass back. This will help to develop deceleration as
well as composure with the ball after a quick run. Don’t be fixated with
making players pass or control the ball with their feet. A ball can be
thrown to catch with a push-pass back to the feeder for example.
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An alternative is to either make your own with some white parcel string and
a few soccer net pegs (make sure the pegs are pushed flush into the
ground). Alternatively, you can paint a simple ladder pattern on grass with
some white wash or use white adhesive tape (masking tape). Each section
of the ladder should be about 1.5 feet square and ten sections is ample.
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Alternatively, you can use a visual cue such as a lowering of the arm, or a
kinaesthetic cue such as a tap on the shoulder. For younger players it is
best to combine both visual and auditory cues.
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Training also becomes more formal and this means that players
may want to complete speed sessions and drills away from team
training sessions.
Key to the success of speed drills in this age group is the rest
interval in between each effort. Is should be long enough to
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As players reach full maturity their training plans can and should
adopt the principle of periodisation. Recall from previous
chapters that this means dividing the overall program (usually 12
months long) into several distinct periods or phases.
As with other forms of training, speed training changes over
these phases. Here are the four most relevant phases to soccer
that you are probably already familiar with:
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You may use different terms such “off season” instead of pre-
season or “competition season” instead of in-season, but the
principle remains the same.
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Variation: At the end of the sprint a feeder can pass or throw a ball for the
player to control and pass back. This will help to develop deceleration as
well as composure with the ball after a quick run.
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Note: To make this drill work for a larger group, simply add an extra
marker to one end and have two equal groups at either end. A player from
group A performs the drill leaving the balls at markers 3 and 5. They join
the back of group B. The first player from group B performs the drill by
sprinting from marker 6 to marker 5 and so on, leaving the balls at
markers 4 and 2. They then join the back of group A. See the diagram
below.
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SECTION 5
FLEXIBILITY
TRAINING FOR
JUNIOR PLAYERS
ports fitness advisor
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TYPES OF STRETCHING
There are several methods for improving flexibility. Three of the
most common are:
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Static stretching
PNF stretching
Dynamic stretching
Each has their advantages and disadvantages and some are not
suitable for very young players.
Static Stretching
PNF Stretching
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Dynamic Stretching
A good example is a leg swing back and forth. This mimics the
action of kicking a ball and if the movement is exaggerated it will
stretch the muscles of the hip joint, quadriceps and hamstrings.
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STRETCHING ROUTINES TO
INCREASE FLEXIBILITY
The following three static stretching routines are designed to
increase a player’s range of motion over the long-term. The
stretches are specific to soccer and are best completed after a
training session, after a match or following at least ten minutes
of light, cardiovascular exercise.
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STRTCHING ROUTINE
PRE-PUBERTY (8-11 YEAR OLDS)
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STRTCHING ROUTINE
PUBERTY (11-15 YEAR OLDS)
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STRTCHING ROUTINE
POST PUBERTY (15-18
YEAR OLDS)
Note: In this age group, stretching becomes
much more soccer-specific. That means upper body stretches
take on less importance for outfield players, although they will
take on greater importance for goal keepers.
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ADDITIONAL
STRETCHES FOR
GOALKEEPERS
Goalkeepers of all ages can incorporate some
of the following stretches into their program.
The same stretching rules apply. These stretches are best
completed when the player is completely warmed up such as
after a game or training session.
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WARMING UP
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Stretch 3 – Carioca
This stretch helps the muscles surrounding the
hip joint and the lower back to release. Moving
in a sideways direction start by putting your
right leg across your left (as in the diagram).
The next step is with your left foot to the side.
Now step with your right leg behind your left
leg. The result looks something like a salsa
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dance!
Older players (15+) can complete some short, sharp sprints with
changes in direction. Emphasise quality and sharpness other
than quantity. The idea is to avoid leaving the players fatigued.
Time the end of the warm up so that there is no longer than five
minutes before the start of the game.
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COOLING DOWN
Cooling down for 10 – 15 minutes after a heavy training session
or tough game has several benefits:
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SECTION 6
JUNIOR SOCCER
CONDITIONING
PLANS
ports fitness advisor
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The rest of this section features sample overall training plans for
the different age groups. Obviously, there is a vast range of
variables (such as how often and what days a team trains etc.)
so not every situation can be covered. You can use the examples
below as they appear or tweak them to fit your own requirements
and circumstances.
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EARLY PRE-SEASON
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LATE PRE-SEASON
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IN SEASON
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Rains CB, Weltman A, Cahill BR, Janney CA, Tippet SR and Katch
FI. 1987. Strength training for prepubescent males: Is it safe?
American Journal of Sports Medicine 15: 483-489
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