Would You Play Like this for Man United? Something to think about at practice

Epic Soccer 4-Week Fitness Program:

Intro: Welcome to the Epic Soccer Fitness Program! I have broken this down so that you have a daily program that is designed to go for 4 weeks. At the end of that 4 weeks, if you have followed the program and trained hard, you will be in excellent soccer shape. I use this program any time before the start of a season to make sure I am in excellent shape going into training camp. One thing to note is that it is vitally important to warmup, stretch, and cool down. This will help you avoid injury which will put you on the sideline for any amount of time. Trust me, take the few extra minutes to warmup and stretch so that you avoid days, weeks, or even months nursing an injury. We will be doing a mix of medium-long distance and short distance training to build up your endurance as well as building your fast-twitch muscle fibers. When I say long distance I mean no longer than a 2 mile run at the most. Since soccer involves a lot of short bursts and sprinting we do not want to build up only slow-twitch muscles that are built for repeated motion over long periods of time. The goal on your medium-long distance runs is to constantly beat your previous times. You should not get comfortable on these runs but you should be pushing yourself to finish with your fastest time every time. You may not always beat your time every day but over the course of a few days and weeks your time should greatly improve. This will build up not only your endurance but also your mental toughness. The same rule applies to your short distance training. Always try to beat yourself! And remember, this is a guide for you to go by…it is not an exact science. So if you can start off doing more than x amount of sprints on a given day then go for it. Listen to your body…if you need to do more to get in shape then just do more of each exercise. If you are really struggling and need to do less then just start out where you are comfortable and work your way up. Now let’s get started!

 

 

Week 1:

Day 1: (Medium-Long Distance Training) Warm-up by jogging a few laps around the field Stretch 1 mile run 10 push ups 10 sit ups 5 squat thrusts warm down stretch

  • Day 2: (short distance) Warm-up by jogging a few laps around the field Stretch Half field sprint Walk back Immediate half field sprint again Walk back Quick water break 18 yard shuttle run – 6 yard line, endline, 18 yard line, endline Repeat once more Full field sprint Warm down Stretch
  • Day 3: (Medium-Long Distance Training) Warm-up Stretching 1 mile run 15 push ups 15 sit ups 10 squat thrusts warm down stretch
  • Day 4: (short distance) Warm up Stretch Half field sprint Walk back Immediate half field sprint again Walk back Immediate half field sprint again Walk back Quick water break 18 yard shuttle run – 6 yard line, endline, 18 yard line, endline Repeat once more Full field sprint Warm down Stretch
  • Day 5: take time to rest and let the lactic acid build up subside.
  • Day 6: (Medium-Long Distance Training) Warm-up Stretching 1.5 mile run 20 push ups 20 sit ups 10 squat thrusts warm down stretch
  • Day 7: short distance Warm up Stretch Half field sprint Walk back Immediate half field sprint again Walk back Immediate half field sprint again Walk back Quick water break 18 yard shuttle run – 6 yard line, endline, 18 yard line, endline Repeat once more Full field sprint Warm down Stretch [/note] [note color=”#dbedff”]

 

 

 

 

 

Week 2:

 

  • Day 1: (Medium-Long Distance Training) Warm-up Stretching 1.5 mile run 20 push ups 20 sit ups 10 squat thrusts warm down stretch
  • Day 2: short distance Warm up Stretch Half field sprint Walk back Immediate half field sprint again Walk back Immediate half field sprint again Walk back Quick water break Half field shuttle run – 6 yard line, endline, 18 yard line, endline, half and back to the endline Full field sprint Warm down Stretch
  • Day 3: short distance Warm up Stretch 3 18 yard sprints there and back with a 30 second break Water break Half field shuttle run 1 minute rest Half field shuttle run 1 minute rest Full field sprint 10 jumping jacks 15 push ups 20 sit ups warm down stretch
  • Day 4: rest day
  • Day 5: (Medium-Long Distance Training) Warm-up Stretching 2 mile run 20 push ups 20 sit ups 10 squat thrusts 10 jumping jacks warm down stretch
  • Day 6 short distance Warm up Stretch 3 18 yard sprints there and back with a 30 second break Water break Half field shuttle run 1 minute rest Half field shuttle run 1 minute rest Full field sprint 10 jumping jacks 15 push ups 20 sit ups warm down stretch
  • Day 7: Warm up Stretch 3 18 yard sprints there and back with a 30 second break Water break Half field shuttle run 1 minute rest Half field shuttle run 1 minute rest Full field sprint 10 jumping jacks 15 push ups 20 sit ups warm down stretch [/note]

 

 

 

 

 

Week 3:

  • Day 1: (Medium-Long Distance Training) Warm-up Stretching 2 mile run 20 push ups 20 sit ups 15 squat thrusts 15 jumping jacks warm down stretch
  • Day 2: short distance Warm up Stretch 4 18 yard sprints there and back with a 30 second break Water break Half field shuttle run 1 minute rest Half field shuttle run 1 minute rest Full field sprint 20 jumping jacks 25 push ups 20 sit ups warm down stretch
  • Day 3: short distance Warm up Stretch Walk, Jog, Sprint, Jog (cones equal distant about 15 yards away) 2 minutes 20 push ups 20 sit ups 15 squat thrusts 15 jumping jacks 3 18 yard sprints there and back with a 30 second break Water Break 1 Full 4 corner Field Sprint (around the field)
  • Day 4: (Medium-Long Distance Training) Warm-up Stretching 2 mile run 20 push ups 20 sit ups 20 squat thrusts 20 jumping jacks warm down stretch
  • Day 5: rest
  • Day 6: short distance Warm up Stretch Walk, Jog, Sprint, Jog (cones equal distant about 15 yards away) 2 minutes 20 push ups 20 sit ups 15 squat thrusts 15 jumping jacks 418 yard sprints there and back with a 30 second break Water Break 1 Full 4 corner Field Sprint (around the field)
  • Day 7: short distance Warm up Stretch Walk, Jog, Sprint, Jog (cones equal distant about 15 yards away) 2 minutes 20 push ups 20 sit ups 15 squat thrusts 15 jumping jacks 4-18 yard sprints there and back with a 30 second break Water Break 1 Full 4 corner Field Sprint (around the field) 1 Half 4 corner field Sprint [/note] [note color=”#dbedff”]

 

 

 

 

 

Week 4:

  • Day 1: (Medium-Long Distance Training) Warm-up Stretching 2 mile run 25 push ups 25 sit ups 20 squat thrusts 20 jumping jacks 1 Full 4 corner Field Sprint (around the field) warm down stretch
  • Day 2: short distance Warm up Stretch Walk, Jog, Sprint, Jog (cones equal distant about 15 yards away) 2 minutes 20 push ups 20 sit ups 15 squat thrusts 15 jumping jacks full field shuttle run Water Break 1 Full 4 corner Field Sprint (around the field) 1 Half 4 corner field Sprint
  • Day 3: short distance Warm up Stretch Walk, Jog, Sprint, Jog (cones equal distant about 15 yards away) 2 minutes 20 push ups 20 sit ups 15 squat thrusts 15 jumping jacks full field shuttle run 1 minute break full field shuttle run Water Break 1 Full 4 corner Field Sprint (around the field) 1 minute rest 1 Half 4 corner field Sprint 1 minute rest 1 18 yard 4 corner field sprint warm down stretch
  • Day 4: rest
  • Day 5: short distance Warm up Stretch Walk, Jog, Sprint, Jog (cones equal distant about 15 yards away) 3 minutes 20 push ups 20 sit ups 15 squat thrusts 15 jumping jacks full field shuttle run 1 minute break full field shuttle run Water Break 1 Full 4 corner Field Sprint (around the field) 1 minute rest 1 Half 4 corner field Sprint 1 minute rest 1 18 yard 4 corner field sprint warm down stretch
  • Day 6 (Medium-Long Distance Training) Warm-up Stretching 2 mile run 25 push ups 25 sit ups 20 squat thrusts 20 jumping jacks 1 Full 4 corner Field Sprint (around the field) 1 minute rest 1 Half 4 corner field Sprint 1 minute rest 1 18 yard 4 corner field sprint warm down stretch
  • Day 7: short distance Warm up Stretch Walk, Jog, Sprint, Jog (cones equal distance apart – about 15 yards away) do this for 3 minutes 20 push ups 20 sit ups 15 squat thrusts 15 jumping jacks full field shuttle run 1 minute break full field shuttle run Water Break 1 Full 4 corner Field Sprint (around the field) 1 minute rest 1 Half 4 corner field Sprint 30 second rest 1 18 yard 4 corner field sprint warm down stretch

30 Minute Interactive Training Session for all positions

How to Manage your Workout Training Schedule

Mini Soccer Conditioning and Strength Training Workouts – 15 Minute Soccer Fitness Training Drills

15 Minute Soccer Fitness Training Drills

Building ball handling skills and teaching your soccer players to work as a team is paramount, but without proper physical conditioning even the most skilled players will not stand a chance in competition.

Strength and conditioning soccer workouts are important but setting aside the time to do them can be a challenge. Below are four different drills for soccer that take around 15 minutes each and can easily be added onto a day of practice without using up valuable time for skill training. These short soccer workout routines are intended to be done in the middle of, or at the end of a practice session. They can also easily be put together in one large workout that takes about an hour, or doubled up for a single routine for a more effective half hour workout.

To be done with 100% effort, switching from exercise to exercise as quickly as possible.

A-Day (Hip, Knee, and Ankle; Strength and Stability)
Cross-over Lunges (L&R) 30-60 seconds each side
Agility Dots (L&R Forward & Reverse) 1-2 sets 10 reps each leg and direction
Single Leg Lateral Hops (L&R) 2 sets 10 reps each leg each direction
Clock Lunges (L&R) 2-4 sets each leg
Ice Skaters (L&R) 1 round, 10 reps each leg

B-Day (Explosion Strength / Speed)
Jumping Lunges 2 sets 30-60 seconds
Broad Jumps 2 sets 10 to 20 reps
Lateral Jumps 2 sets 10 to 30 reps
Sprint Starts (L&R Forward & Backward) 2 sets 5 reps each direction
Knee Tuck Jumps 2-4 sets 5-10 reps

C-Day (Core)
Jack Knife Crunches 3 sets 5-10 reps
Windshield Wipers 3 rounds 5- 10 reps
Back Bows 3 rounds 10-20 reps
Russian Twists 3 sets 10-20 reps
Side Hip Raises 3 sets 10-20 on each side

D-Day (Cardo Threshold)
-While running laps of the field do one or more of the following exercises every two minutes:
Line Drills (yo-yo’s) 2-4 rounds of 30-60 sec or number of completed cycles
Burpees 2-4 sets 30 sec
Power Skips 2-4 sets 30-60 sec
Mt. Climbers 2 sets 30-60 sec

Stretching is another important element of soccer conditioning and should be done on a regular basis (preferably every day). Always make sure to do a thorough stretching routine after all practices and games, holding all stretches for 20 seconds minimum.

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