soccer-exercise-library.pdf

~ Soccer Exercise Library ~

Important Note

Please Read This Before Going On

Soccer is not without risk. Nor is physical training. Even when

all the “rules” are followed to the letter, injuries and accidents

can occur. That’s the nature of sport and life. A book, no

matter how comprehensive, can never cover every angle and

every individual’s unique makeup, previous history and current

situation. With that in mind…

The information within these pages is intended as an

educational resource only. That means you should seek the

advice of a qualified Physician, in person, before you or any

soccer player under your care attempts any of the exercises,

drills or programs within this book. Of course, you should

always discontinue any exercise that causes you pain or severe

discomfort and consult a medical expert. If you, or the players

you supervise, suffer (or have in the past) from any sports,

back, joint or musculoskeletal injuries, you should seek the

advice of a qualified Physical Therapist. They can advise you

which exercises may aggravate existing injuries or cause a

recurrence of previous ones.

The training programs and exercises contained within this book

are aimed at physically mature players. Physically mature in

this instance is defined as “players whose bones have stopped

growing – typically between ages 16 and 21”. This book also

assumes players have been shown and understand correct

technique. Many of the exercises, drills and programs within

this book are not suitable for children.

The author and the publisher of this book have made their best

effort to produce a high quality, informative and helpful

resource. But they make no representation or warranties of any

kind with regard to the completeness, accuracy or safety of the

contents of the book. They accept no liability of any kind for

losses or damages caused or alleged to be caused directly, or

indirectly, from using the information contained within

~ Soccer Exercise Library ~

TABLE OF CONTENTS

Section

Title

Page

Aerobic & anaerobic endurance drills

Aerobic endurance drills

Continuous training drills

Interval training drills

Anaerobic endurance drills

Strength & power exercises

Foundational strength exercises

Program 1 – beginner

Program 2 – advanced

Program 3 – bodyweight

Program 4 – dumbbells & barbells

Program 5 – resistance machines

Maximal strength exercises

Program 1 – beginner

Program 2 – advanced

Strength endurance exercises

Program 1 – beginner

Program 2 – advanced

Program 3 – bodyweight

Plyometric exercises

Program 1 – beginner

Program 2 – advanced

Speed & agility drills

Speed drills

Agility drills

Flexibility exercises

Static stretching exercises

~ Soccer Exercise Library ~

Agility & quickness drills

Fitness tests

Aerobic endurance tests

Strength & power tests

Speed & agility tests

Flexibility tests

iii

Soccer Exercise Library

Introduction

I INTRODUCT I ION

This Soccer Exercise Library lists and describes all the drills and exercises

found in Total Soccer Fitness.

It also contains many additional exercises and drills that you can substitute at

your own discretion. Of course there is no end to number of drills that you

can implement into your program and with enough examples, designing your

own exercises should become straightforward.

There are two ways to use the drills and exercises in this library…

1. Cherry-pick those that appeal to you most and plug them into your

own sessions. This is a suitable option if you are already familiar with

conditioning principles and know how many drills (and for how long) to

incorporate into a session.

2. Use them according to the guidelines in each section of Total

Soccer Conditioning (in particular section 7 – Planning Your Soccer

Conditioning Program).

Some drills are suitable for teams only and some are suitable for individuals

and pairs as well. Where applicable the drills have been split into those

without a ball and those with a ball.

Incorporating a ball makes sense because it is the closest replication to the

game. However, it is good to mix and match drills that do and don’t use a

ball. Some speed and agility exercises will become less effective for

example, if anything hinders the player from producing his or her maximum

speed.

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