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Soccer/Football off-season fitness plan

Author

Will O'Connor - PhD. Performance Advantage Ltd

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Length

4 Weeks

Plan Specs

fitness beginner intermediate advanced strength

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Plan Description

Soccer/Football is a sport that requires fitness, strength, and skill. Many athletes neglect to work on all of these aspects over the off-season, and as a result, they end up behind the other players when the season starts.

This 4-week program can be used over and over throughout your off-season and will target all the essential training areas.

If you'd like to know more about the programme or you want a more personalised plan, please get in touch via the details below.

Happy Training!

Will O'Connor - PhD
Sports Scientist
Performance Advantage Ltd
www.performanceadvantage.co.nz
will@performanceadvantage.co.nz



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:30 hrs 1:00 hrs
2:22 hrs 1:30 hrs
1:15 hrs 0:55 hrs
0:15 hrs 0:20 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:30 hrs 1:00 hrs
2:22 hrs 1:30 hrs
1:15 hrs 0:55 hrs
0:15 hrs 0:20 hrs
—— ——

Training Load By Week


Dr Will O'Connor

Performance Advantage

I have been racing, studying and coaching endurance sports for my entire adult life. For me, endurance training isn't an afterthought or a chore, it's a way of life.

Early mornings, blisters, afternoon naps, getting excited about the latest Garmin release, that's who I am.

Sample Day 1

1:00:00
Dynamic Movement

10min jog to warm-up

1. Sprint to Lateral Shuffle: 3x30 meters (switch sides every 5 meters) https://www.youtube.com/watch?v=Q8qDPpHkI00

2; Sprint to Backpedal: 3x30 meters

3. Standing Long Jump: 1x5 (Distance)

4. Counter-Movement Jump: 3x5 (height) https://www.youtube.com/watch?v=aCgyNYtd--E

5. Lateral Bounds: 3x 20
https://www.youtube.com/watch?v=FuTD2O6xc6M

6. Clap press-ups: 3x 10 (or less if you can't do 10)
https://youtu.be/EYwWCgM198U?t=24s

7. Split jumps: 3x 20
https://www.youtube.com/watch?v=wuKx0PvW37w

1min rest between reps, 2min rest between sets.

10min jog cool-down

Sample Day 2

1:00:00
Skills + Core - afternoon

Do this 10min core routine after a 5min jog around the fields. https://youtu.be/dJlFmxiL11s

Then begin your skills session.

Sample Day 2

0:30:00
Easy Run - Morning

You should be running at a pace where you are in control of your breathing and could hold a conversation if needed.

Sample Day 3

1:00:00
Dynamic Movement

10min jog to warm-up

1. Sprint to Lateral Shuffle: 3x30 meters (switch sides every 5 meters) https://www.youtube.com/watch?v=Q8qDPpHkI00

2; Sprint to Backpedal: 3x30 meters

3. Standing Long Jump: 1x5 (Distance)

4. Counter-Movement Jump: 3x5 (height) https://www.youtube.com/watch?v=aCgyNYtd--E

5. Lateral Bounds: 3x 20
https://www.youtube.com/watch?v=FuTD2O6xc6M

6. Clap press-ups: 3x 10 (or less if you can't do 10)
https://youtu.be/EYwWCgM198U?t=24s

7. Split jumps: 3x 20
https://www.youtube.com/watch?v=wuKx0PvW37w

1min rest between reps, 2min rest between sets.

10min jog cool-down

Sample Day 4

0:45:00
Long Run

At the end of this run you should not feel exhausted. You should feel like you could keep running if you wanted to.

Sample Day 5

0:20:00
Stretch Session

https://www.youtube.com/watch?v=03JKamVnbfs&index=3&list=PL3eeIE9ZyTJKQJptAu31bxmNJ0E1dj4a5

Sample Day 6

1:30:00
drills under fatigue

For this workout you'll need 6 drills that take around 5min each.
Workout;
Run 10min steady (not all-out) then do a drill/skill.
Repeat 6 times.

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