Predators ‘96G Off-Season Program
Skills and Fitness Training
Predators Players,
Below is your 2009/2010 off-season training program. It contains both ball-work exercises and a fitness workout program. As we have seen by the progress made over the summer, commitment to your fitness and skill development during this off-season will pay off big as we look to continue our excellent progress into the spring 2010 season.
The program is based around a 3 day week, with each session lasting between 45mins/1 hour and is split up into two parts – Skills/Ball-Work & Fitness. The programs are also designed to be performed using very little equipment – a soccer ball, some markers, a stopwatch, a wall, Swiss/stability ball (optional) and a partner (recommended but optional).
To get the most out of this and to see the quickest results, you must follow the guidelines clearly and you must complete each exercise with maximum effort. If you cut corners, you are only doing yourself and your teammates a disservice. You have the chance to come back next year, stronger, fitter and sharper. You heard this many times, you will get out of this what you put in. You are old enough and mature enough now to start taking a responsibility for your own development and should be self motivated & disciplined to becoming even better players and teammates. If we are all stronger individually, we become a stronger team!
To make things as easy as I can for you, I have outlined a weekly planner on the back page for you to follow. So please keep a record of your achievements as you progress. This is a great way to see how far you have come and what you have done to date. I will be asking for these sheets, signed by you, some time in January. Also, each of the exercises are clearly explained, including the correct number or repetitions, sets and times involved in performing each exercise correctly.
It’s also very important that you stay in contact with me on a regular basis during the winter break, to keep me in touch with your progress. I love to hear how you are doing! It’s important that you also feel free to contact me regarding any questions or concerns you may have or if you need any additional information about training ideas. I am always here for you.
Have fun and work hard!
Your Coach,
Shane
Skills & Ball-Work
The following is an example of a typical three-day Skills and Ball-work workout. The exercises listed below are examples of what is expected of you during each of the three skills training days. The exercises can be completed in any order but must be consistent with the training topic; Aerial Control, Dribbling or Passing/Ball Striking. Players are free to use their own exercises also and should feel free to ask me for any further ideas or suggestions. It is recommended that these exercises are performed with a partner, but can also be performed effectively on your own using a wall. For excellent video ideas visit this website – www.insidesoccer.com > Learn It > Players > You and the Ball
This section should be performed continuously for about 30mins and always at game speed!!
Day One – Aerial Control
· Free Style – Player must juggle for set time using any body part(s) they wish.
· The Famous 4 Juggling – To execute, player must start with either foot, bring ball up to thighs and down to other foot, but can only take 4 touches.
· The Famous 8 – Same has above but player has to repeat in opposite direction with out letting the ball drop.
· Directional Control – Player must toss ball high and bring under control dribbling away at speed. Use chest, thigh & laces moving the ball in a different direction.
Day Two - Dribbling
· Sprint Dribble – Players must sprint with the ball under control using laces.
· Moves to Attack a Def – Players should practice 1 v 1 dribbling on a partner (if available), if no partner is available then use a marker, a cone etc...
Moves to practice; scissors, sidestep and push, step-over etc…
· Evasive moves & Turns. Practice – V’s, Step-Overs, L-turns, and cuts. Use markers to dribble at. Execute moves and dribble away at speed.
Day Three – Passing/Ball Striking
· Various – With a partner or against a wall.
· Chipped passes, swerved, driven, left/right foot
· Crossing, shooting from distance, volleys etc..
Strength, Power & Explosiveness
The following three-day conditioning program is similar to that used by the US Women’s National Team but has been adapted to suit our specific demands as a Predators player. It sets two main strength goals for the team — to prevent injury and improve explosiveness. This includes a large number of exercises on one leg. This strengthens the stabilizing muscles in the ankles, knees and hips. Other areas that we will focus on are in the strengthening of the core muscles (abs, lower back and glutes) to improve stability and improve power production.
Strength training is often thought of as more for football and baseball players but it is not about trying to bigger muscles. That’s not relevant to soccer. This is to focus more on the core, hips and knees, because that’s where you need strength to hold someone off or get to a ball first.
This section is split into three groups; Stability Exercises, Explosive Jumps & Core Strength
Below is a brief description of the exercises involved and how to perform them. This section should not typically take any longer than 30mins to complete. You may scale back some of the repetitions and hold times in week one and two while building strength, if you are finding the exercises to complete inside the set amount.
Remember, proper execution of each exercise is key to success.
Stability Exercises
The main focus of the stability exercises is to prevent injury by improving stability and balance. This section, as with others includes a large number of exercises on one leg and aims to strengthen the stabilizing muscles of the ankles, knees and hips. Improved balance and stability can also prove to have a greater influence on the finer details of soccer technique, such as striking a ball, as most of the body’s weight is often supported by the standing leg.
Single-Leg Figure 8s
• Stand on slightly bent right leg
• Hold soccer ball in front of chest and staying on one leg, bend forward and pass a ball between your standing leg and non standing leg in a figure 8 before returning to the starting position
• Perform on left side
Single-Leg Ball Pass
• Stand on slightly bent right leg
• Hold soccer ball in front of chest and staying on one leg, bend forward touch ball off the floor in front of you before returning to starting position
• Chest pass to a partner who throws back
• Catch ball from partner, stabilize and repeat for series of reps
• Perform on left side
Walking Lunges With Ball
· Stand with feet at hip-width apart, ball in hands
• Lunge/step forward slowly, bending your leading leg so hip and knee are at 90 degrees
• *Head should be up, shoulders & toes pointing forward, feet in the same line
· With each step, pass ball under each leg
· Repeat for specified reps/sets
Explosive Jumps
The following exercises use explosive jumps to train your central nervous systems to react faster. The demands of soccer require a lot of quad and abductor strength. When the quads and abductors are stronger than their opposing muscle groups—the hamstrings and glutes—muscle imbalances result, which can lead to common soccer injuries. So besides the explosive benefits, these lifts load the hip extensors—the hamstrings and glutes—to help correct the imbalance.
Although you should feel your leg muscles working, the motion is all about that explosion, so allow enough recovery time in between each set. It’s also very important to do the exercises using the correct form. If you learn to bring your hips through faster, you will run faster, jump higher and lunge better—all of which improve your ability to get to the ball first.
*Perform as explosively as possible, allowing minimal ground contact time.
Tuck Jumps
· Stand with feet slightly apart, should use arms to aid elevation
• With two feet, jump as high as possible bringing knees up into chest
• Allowing little contact with the ground, jump straight back up upon landing
· Repeat for specified reps/sets
Lunge Split Jump
• Assume lunge stance with right foot forward, left foot back, toes in a straight line, head and shoulders up
• Jump straight up and switch position of legs before landing
• Upon landing with left leg forward, perform next jump as soon as possible, allowing minimal ground contact
• One set of 16 = 8 on right, 8 on left
Side-Step Lunge Jump
• Begin with feet slightly apart, knees slightly bent
• Always facing forward, take a lunge step to the left, bending left knee to 90 degrees
• In the same action, drive straight up off the left leg only trying to jump as high as possible
• Repeat on the right leg, alternating each time
Core Strength
A strong core is one of the most important pursuits when looking to become a fitter, more effective soccer player. Core training is another remedy to the problem of weak hamstrings, glutes and abductors caused by overdeveloped quads, which can in turn lead to injuries. Strong quads and weak or tight hamstrings create a deficiency in the lower abdominal region, so we focus on that area.
The hip and core complex is a complicated system, with many parts, so we make sure that all the corresponding muscles know how to work together simultaneously. This is accomplished through stability-based exercises rather than straight strength-building ones (eg sit-ups).
Even the exercises not specifically designed to improve core strength benefit the region. For all exercises, you must maintain a stable position with hips and core tight, without rocking. Stabilizing your bodyweight with additional weight is a tremendous challenge.
Everything is predicated on how strong your core is. The stronger your core is, the more explosive you are. It enables you to cut that much quicker and get to the ball a half-second sooner, jump higher to win that header or accelerate away from that defender to get a shot in.
*After week four, increase reps & hold times accordingly to challenge yourself further.
Collaterals
• Begin on all fours, with knees directly under hips and hands directly under shoulders
• Without arching back, raise and straighten right arm and left leg so they form straight line with body
• Hold position; lower limbs; repeat for specified reps; then switch sides
Stability Plank
• Lie, stomach down using forearms for support
• Raise hips so that only forearms and toes touch ground
• Hold keeping a straight line from shoulders to feet
· *Advance to – lifting each leg off the ground for 2 seconds
Side Plank
• Lie on one side with legs straight and feet together, lifting up onto forearm for support
• Raise hips so that only forearm and feet touch ground
• Hold keeping a straight line from shoulders to feet
· Rest before switching sides and repeat
Stability/Soccer Ball Bounce
• Lie on back with legs straight and soccer ball between feet
• Without allowing back to arch, raise legs so that ball is two inches above ground
• Release soccer ball so it bounces off ground
• Catch ball between feet off one bounce and raise again
• Hold; repeat for specified reps
Stability Ball Tucks (Stability Ball Optional)
· Set up in push-up position with laces placed on top of ball
• With quick but controlled movements, drive knees into chest
• Feet and knees should stay together
· Repeat for specified reps
· *If stability ball is not available, use soccer ball
