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Soccer Specific Strength and Conditioning


Claudia McCoy

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6 Weeks

Plan Description

This is a 6 week "Soccer Specific Strength & Conditioning Plan" for youth athletes ages 13 and up. This plan will prepare you to build soccer specific strength and endurance. Please follow your coaches tactical and technical drills! This Training Plan does not include ball activities!
Due to the fact that not everyone has access to a gym and we are addressing different age groups, I am including workouts that need minimal equipment. However, I would recommend purchasing resistance bands, suspension trainer (like TRX) as well as a 55-65cm gym ball. As far as weights for strength training progression goes, you can utilize a backpack and fill it with padded heavy books or similar items to add extra weight if no Barbell or Dumbbells are available. Make sure to always watch your upright posture and form!

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
01:33:00 00:50:00
Strength x3
01:37:00 00:45:00
Other x2
00:02:00 00:15:00
Bike x1
00:32:00 00:40:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:33:00 00:50:00
01:37:00 00:45:00
00:02:00 00:15:00
00:32:00 00:40:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Claudia McCoy


I am an Ironman certified Triathlon Coach, Athletic Performance Trainer and German licensed Physical Therapist. My coaching provides personalized & periodized training plans for triathletes and runners.You will receive detailed workouts for all disciplines,sport nutrition guidance,injury prevention through sport specific strength training,gait & swim analysis via app, as well as regular coaching contact to discuss psychological skills necessary for training & racing for all levels and distances.

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  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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