Soccer: Year round strength and conditioning program for soccer Pat Ciccantelli C.S.C.S. Strength and Conditioning Coach University of Akron Akron, Ohio Tie, University of rons soccer team advanced to the Division I NCAA playoffs last fall for the fourth yearrin a row. Coach Steve Parker guided the 1986 Zip soccer team to a second place finish, losing the championship game by one goal. The team's final record (17-4-3) seta schoo! mark for most wins in one season. ‘The Zip soccer program has been ranked in the nation’s Top 20 for the past four years and, due to the commitment of the coaching staff and players, they will probably experience further success in the future. Part of their dedication is shown in their utilization of a year round strength and conditioning program, ‘The Akron Zip soccer players follow this continuous program because they realize thas helped contributeto theirsuccess. The athletes’ hard work and dedication to the program helped to reduce the number and severity of injuries, and also prevented any letdown when playing against physical opponents. Theit physical abilities as soccer players are also enhanced through improvement in their strength and conditioning We begin our off-season program at the conclusion of the regular season, or postseason tournament. We continue until summer when we begin the pre-season program, The players reportto camp in mid-August and begin the in-season phase. It is our goal to move from off-season general conditioning and weight training to pre-season specific training, so our athletes reach their peak conditioning levels for the beginning of camp in August. MONTH WEIGHT TRAINING CONDITIONING FLEXIBILITY 1 T | August | IN-SEASON, IN-SEASON | BEFORE ‘September | Maintenance Soccer | AFTER oetober | | November | December | Rasen Sanwa ACTIVE t eT February | Off Season Over { Before March | skengh Pogem Low Vine Boome Me April | 4 days/week Interval Training Conditioning | Hah Volume Pore dune Freswoson | “Seesai/Acive Rest | Wdhvdualzed Jay PowerProgam | Preseason | Bro | Condtoring Sega | August | 3 dayw/vook | | INSCA Journal, Volume 9, Number 4, 1987Weight Training Tn-season: The two areas of concer during the in- season program include the prevention of injuryand the maintenance of the present strength level. We work out twodaysa week with each workout lasting 45 minutes. ‘The days we work out wil vary due to scheduling. We try to leave at least 48 hours of rest time between our latest workout and the next game. The in-season program lasts for 12 to 15 weeks, The workout consists of the following exercises: LegPress 312-15 BenchPress 48-10 Calf Raises 3x12-15 Pullover 3x10-12 Hip/Low Back 2x 12-15 Pull-Ups 3x6-8 Leg Extension 3x12-15 Dips 3x8-12 LegCurl = 3x12-15 Off-season: The major emphasis in the off-season phase is to develop as much strength as possible. We work out four days a week with each workout lasting 75 minutes, The intensity (weight) of this program is determined using a percentage of athletes’ one repetition maximum (IRM). The program is divided into four three-week cycles. Cycle | isa fairly low intensity and high volume (sets, reps) cycle. The cycles then gradually increase in intensity and decrease in volume. tensity % Volume_ Cycle 1 70% - 80% 3x8-10 Cycle I 80% - 90% 3x6-8 Cycle It 90% - 95% 3x4-6 Cycle IV 95%-100% 3x2-4 The workouts are split as shown with each done twice per week. The exercises include: ‘A Legs, Back, Bicep B Chest, Shoulder, Tricep_ Back Squat Bench Press| Leg Press Dumbbell Flies Calf Raises Incline Press Leg Extension Behind Neck Press Leg Curl Dips Hip/Low Back Close Grip Bench Dorsiflexion ‘Arm Raises Pulldown/Pullover Sit Ups Bicep Curls NSCA Journal, Volume 9, Number 4, 1987 2 Pre-season: Following the development of general strength we need to slightly modify the program to meet ‘our specific strength needs. This means using the strength gained in the off-season program and developing it into increased power. We also want to move to a more specific program for the in-season needs of a soccer player. The goal is to prepare each athlete to the best of his ability for the upcoming season, ‘We will decrease the amount of time between each set, keeping amoderate to high intensity (80% - 90%) level, and a moderate volume level (3 x 6 - 8). The workout consists of the following exercises: Back squat Bench Press Leg Press Pullover Calf Raises Behind Neck Press Leg Extension Dips Leg Curl Situps Conditioning In-season: We incorporate our conditioning into the practice schedule, The players receive a large amount of exercise during game simulation drills. During the season there is one practice each week where there is an emphasis on conditioning. This program includes drills and exercises which include soccer skills and the use of soccer balls in a competitive situation The players, through an assortment of intervals, must cover two miles in less than 12 minutes. Group breakdowns are usually done by position, class or even roommates. Due to the competitiveness created, the intensity level of the drills is very high. Off-season: The off-season conditioning program is 2 transition from low intensity aerobic and plyometric ‘work to high intensity interval training and plyometrics. We begin with over-distance training and low volume plyometries. We want fo bring the players to a level of conditioning sufficient to phase into the higher intensity training We must move slowly toward that goal because the players have been inan active rest period for the past six weeks, The second phase includes interval training and high volume plyometrics. We want to improve the capabilities of the energy systems used when playing soccer, s0 we use a specific interval program developed especially for soccer players. We use the plyometric drill to train the neuromuscular system to react more quickly and forcefully through greater fiber recruitment and neuromuscular efficiency. This will help us bridge the gap from maximum strenath to explosive power.Here are the details of our off-season conditioning Day2 Set1-§x220 40/200 program: Set 2-1x220 38/154 7x110 20/100 PHASE | Set3-7x110 20/100 Over Distance Training 1220 38/154 Frequency - 2x week Set4-1x220 38/154 Volume - 2-3 miles Intensity - 6:30-8:00 pace Day3 Set1-2x880 180/180 3x220 40/200 We followthis program for5 weeks tryingtoincrease Set2-1x440 120/240 the distance and decrease the pace time each week 5x10 20/100 -5x110 20/100 Plyometrics (Low Volume Drills) 2x/week, 20-25 minutes tae ee 2 Exercise Sets Reps Weel 1. Double Leg Jumps (In place) x 10 1 Set1-1x660 205/410 2. Double Leg Bench Jumps (12"x 18") 2 X 10 Dayd Set o50 40/200 3. Double Leg Hops Set2-1x440 120/240 A). Height 2X 10 2x110 20/100 5), Distance & Speed 2X 10 2%220 40/200 4. Right Leg Hops 7x 0 igh ea 2x 1 Set3+7x110 20/10 B). Distance & Speed eo Day2 Set1-4x220 40/200 5. Left Leg Hops Y 1x880 180/180 A). Height 2X 10 Set2-4x220 40/200 B). Distance & Speed 2x 10 St3/82110 20/100 Athletes should rest 2-3 minutes between each exercise 1x220 37/151 Set4-1%220 37/151 Plyomettics (High Volume Drils) Day3 Set1-4x220 40/200 1880 255/255 1), Right Leg Hops 2x/week, 30-35 minutes Set2-1x440 120/240 A). Height 3-5x15 3x220 40/200 B), Distance & Speed 3°5x15 2x110 20/100 2). Left Leg Hops Set3-7x110 20/100 A). Height 3-5x15 B). Distance & Speed 3-5x15 Week 3 3). Combination Bounding 325 x25 4). Depth Jumps Day1 Set 1-1x660 120/240 ‘Ay 18" 24" 2x220 38/154 Athletes should rest 4-5 minutes between each exercise 1x880 180/180 Set2-3x220 38/154 1x440 118/236 INTERVAL TRAINING PROGRAM Set3-5x110 18/54 The numbers to the right hand side of the workout sets andrepsare the timesin seconds for completing the drill and the amount of rest in seconds between sets. For Day2 Setl-4x220 38/154 Set2-4x220 36/148 a ; 2x 110 18/54 example,"2%660 210/420" means the player must : finish each 660 yard run in 210 seconds, and has 420 Seta ieee seconds unt] he must begin the second one. operas Week 1 Day] Set1-2x660 210/420 Day3 Set1-1x880 250/250 3x220 40/200 1x60 120/240 Set2-1x440 120/240 2x220 38/154 1x660 210/420 Set2-1x440 118/236 5x110 20/100 3x220 38/154 Set3-5x110 20/100 Set3-5x110 18/54 33 INSCA Journal, Volume 9, Number 4, 1987Week 4 Day1 Set1-4x220 1x 880 Set2-1x440 7x110 Set3-6x55 2x110 Set4-3x55 Day2 Set1-4x220 1x 660 Set2-5x110 1x 220 Set 3-1x 220 6x55 Set 4-1x220 3x55 Day3 Set 1-1x 1320 3x220 Set 2-1x 1100 7x110 Set3-6 x55 2x110 Set4-3x55, Week 5 Day1 Set1-1x880 3x220 Set2-1x440 7x10 Set3-2x110 6x55 Set4-3x55 Day2 Set1-1x1320 4x20 Set 2-1x 220 5x110 Set 3-1x220 6x55 Set4-1x220 3x55 Day3 Set1-1x1320 3x 220 Set 2-7x110 1x 1100 Set3-2x110 6x55 Set4-4x55 NSCA Journal, Volume 9, Number 4 35/145 245/245 116/232 15/45 s/2a 15/45 3/24 38/154 120/240 15/45 35/145 35/145 8/24 35/145 8/24 430/215 35/145 340/150 15/45 8/24 15/45 8/24 240/240 35/145 116/232 15/45 15/45 8/24 8/24 430/215 34/142 34/142 15/45 34/142 8/24 34/142 8/24 424/212 35/145 15/45 334/147 15/45 8/24 8/24 1987 34 Flexibility Flexibility is an essential part of our total program. It helps our players to become better athletes as well as prevents and decreases the severity of injuries. It is as important to our total program as the weight training or conditioning. Stretching is used to increase the range of motion around the joints to improve mobility. Flexibility also allows greater body control as well as body movement We incorporate a warm-up and/or stretching routine before any activity to help prepare the body by stimulating circulation and delivering blood to the muscle and connective tissue. Stretching Guidelines There are three stages to stretching. The first stage is the easy stretch, second is the developmental stretch, and the third is the forced stretch. Each stretch should begin with an easyor"short” stretch stage. In this “short” stretch stage you should gently stretch in a relaxed fashion holding the stretch for 10 to 12 seconds. In the developmental stage, take the stretch as far as you can without pain and hold that position for 12 to 15 seconds. ‘When youare holding the stretch, the muscle should be gradually relaxing; if tis not, then you have gone too far and you are into the forced stretch stage. At the forced stretch stage, the muscle and connective tissue is susceptible to injury because you are straining rather than stretching, 1. Warm up before stretching. Youneed to increase the temperature of the muscle and allow blood to get to each muscle group. 2. Begin your stretching program with arelaxed feeling and concentrate on the muscle being stretched. 8. Stretch slowly avoiding any quick or bouncing movements. 4, Hold each stretch for 20 to 25 seconds. Do each stretch twice. 5, Always exhale on the stretch then breathe normally Do not hold your breath during a stretching ‘movement, 6. Stretch before every workout, weight training and conditioning. Follow the stretching routine in sequence and do not neglect any of the stretching exercises, 7. Always jog a quarter to a half mile before starting flexibility exercises. Flexibility exercises include neck rotations, trunk rotations, seat split, Indian sit, hurdler’ stretch, leg over (open and closed), spinal twist, ankle rotations, strider, straddle, shoulder pull, and chest pull. @