Soccer/Football off-season fitness plan
Author
Will O'Connor - PhD. Performance Advantage Ltd
All plans by this CoachLength
4 Weeks
Typical Week
2 Strength, 2 Custom, 2 Run, 1 Day Off, 2 Other
Longest Workout
1:30 hrs
Plan Specs
fitness beginner intermediate advanced strength
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Summary
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
Sample Day 1
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
Do this 10min core routine after a 5min jog around the fields. https://youtu.be/dJlFmxiL11s
Then begin your skills session.
Sample Day 2
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
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
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
https://www.youtube.com/watch?v=03JKamVnbfs&index=3&list=PL3eeIE9ZyTJKQJptAu31bxmNJ0E1dj4a5
Sample Day 6
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.