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Introduction To Physical Training Free Session
Introduction To Physical Training Free Session
Introduction To Physical Training Free Session
Physical
Training for
Soccer
with Coach Christo
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Benefits of
resistance • Improved performance
training for • Decreased injury risk
• Increased self-confidence
soccer
players…
3
Resistance training reduces
the risk/severity of…
5
Psychological benefits
Mental health
Body image
Confidence
Reduction in depression
6
When should resistance training start?
7
However…
8
Session 1: Strength
& Power
How to do the session…
Perform this session 1-2x/week making sure that it does not interfere with team training and/or games.
Rest at least 1 minute between sets and longer if you think you need it.
For supersets, perform all exercises back-to-back-to-back then rest and repeat.
Rate of Perceived Exertion (RPE) denotes intensity. RPE of 8 means stop 2 reps before you think you would fail or just high intensity (for exercises
that don’t have reps). RPE of 9 means stop 1 rep before you think you would fail or just very high intensity (for exercises that don’t have reps).
Slowly add sets and reps to build up your strength and capacity.
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Core & Power Work (Superset):
Split stance ankle pogo: 2-3 sets of 15-20 reps each side
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Lower Body Strength Work (Do just
1 of the exercises depending on
your level):
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Lower Body Strength &
Flexibility:
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Upper Body Strength & Stability
(Superset):
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Session 2: Speed
& Fitness
How to do the session…
Perform this session 1-2x/week making sure that it does not interfere with team training and/or games.
For supersets, perform all exercises back-to-back-to-back then rest and repeat.
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Physical Preparation (Superset):
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Speed Work:
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Agility & Technical Work:
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Technical Work:
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Fitness Work:
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Next steps…
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Make sure to
check out ‘The
Footballer Fitness
Blueprint’
It will give you…
All the physical training you need to do for 4 weeks to become an unstoppable force on the field.
Advanced field sessions that will have you flying past opponents.
Advanced strength sessions that will have you outmuscling every opponent.
The option to train with bodyweight only or use a gym if you have access to one.
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Click HERE to
check it out!!!
Thanks!!!