Soccer Exercise Library

~ Soccer Exercise Library ~
Important Note
Please Read This Before Going On
Soccer is not without risk. Nor is physical training. Even when
all the rules are followed to the letter, injuries and accidents
can occur. Thats the nature of sport and life. A book, no
matter how comprehensive, can never cover every angle and
every individuals unique makeup, previous history and current
situation. With that in mind
The information within these pages is intended as an
educational resource only. That means you should seek the
advice of a qualified Physician, in person, before you or any
soccer player under your care attempts any of the exercises,
drills or programs within this book. Of course, you should
always discontinue any exercise that causes you pain or severe
discomfort and consult a medical expert. If you, or the players
you supervise, suffer (or have in the past) from any sports,
back, joint or musculoskeletal injuries, you should seek the
advice of a qualified Physical Therapist. They can advise you
which exercises may aggravate existing injuries or cause a
recurrence of previous ones.
The training programs and exercises contained within this book
are aimed at physically mature players. Physically mature in
this instance is defined as players whose bones have stopped
growing typically between ages 16 and 21. This book also
assumes players have been shown and understand correct
technique. Many of the exercises, drills and programs within
this book are not suitable for children.
The author and the publisher of this book have made their best
effort to produce a high quality, informative and helpful
resource. But they make no representation or warranties of any
kind with regard to the completeness, accuracy or safety of the
contents of the book. They accept no liability of any kind for
losses or damages caused or alleged to be caused directly, or
indirectly, from using the information contained within
TABLE OF CONTENTS
Section
Title
Aerobic & anaerobic endurance drills

Aerobic endurance drills
Page
2
3
Continuous training drills
Interval training drills
Anaerobic endurance drills
12
Strength & power exercises
17
Foundational strength exercises
18
Program 1 beginner
19
Program 2 advanced
21
Program 3 bodyweight
23
Program 4 dumbbells & barbells
26
Program 5 resistance machines
29
Maximal strength exercises
31
Program 1 beginner
32
Program 2 advanced
34
Strength endurance exercises
36
Program 1 beginner
37
Program 2 advanced
39
Program 3 bodyweight
41
Plyometric exercises
43
Program 1 beginner
44
Program 2 advanced
46
Speed & agility drills
49
Speed drills
50
Agility drills
54
Flexibility exercises
63
Static stretching exercises
64
ii
Agility & quickness drills
68
Fitness tests
71
Aerobic endurance tests
72
Strength & power tests
75
Speed & agility tests
79
Flexibility tests
82
iii
Soccer Exercise Library
Introduction
INTRODUCTION
This Soccer Exercise Library lists and describes all the drills and exercises
found in Total Soccer Fitness.
It also contains many additional exercises and drills that you can substitute at
your own discretion. Of course there is no end to number of drills that you
can implement into your program and with enough examples, designing your
own exercises should become straightforward.
There are two ways to use the drills and exercises in this library
1. Cherry-pick those that appeal to you most and plug them into your
own sessions. This is a suitable option if you are already familiar with
conditioning principles and know how many drills (and for how long) to
incorporate into a session.
2. Use them according to the guidelines in each section of Total
Soccer Conditioning (in particular section 7 Planning Your Soccer
Conditioning Program).
Some drills are suitable for teams only and some are suitable for individuals
and pairs as well. Where applicable the drills have been split into those
without a ball and those with a ball.
Incorporating a ball makes sense because it is the closest replication to the
game. However, it is good to mix and match drills that do and dont use a
ball. Some speed and agility exercises will become less effective for
example, if anything hinders the player from producing his or her maximum
speed.
[ Page 1 ]
SEC TIO N 1
AEROBIC & ANAEROBIC

ENDURANCE DRILLS
Aerobic & Anaerobic Endurance Drills
AEROBIC ENDURANCE DRILLS

Aerobic endurance conditioning improves your bodys ability to deliver and
use oxygen. It will allow you to sustain an overall higher rate of work during
the ninety minutes. You will also recover more quickly after high intensity
exercise
Aerobic endurance drills are divided into two categories, which are
continuous training drills and interval training drills.
Continuous Training Drills

Continuous type training is less strenuous and useful for early pre-season
when players return from the off-season break. It is also useful for active
recovery the day after a tough match and for the off-season when rest is also
important. See section 1.2 of Total Soccer Conditioning for more details.
Guidelines
Continuous endurance sessions should last at least 20 minutes and ideally
between 30 and 45 minutes. Where indicated, a single continuous training
drill can be performed for 20 minutes. Alternatively you may wish to perform
two drills for 10 minutes. Keep rest breaks between minimal. You should
perform a warm up consisting of light aerobic exercise and dynamic stretching
before moving on to these drills.
Drills With The Ball

Drill #1 One To One Marking Game (Team)
Mark out an area roughly 30 x 40 yards with a goal 3 yards wide at either end.
Form two teams of five players. The objective is to score as many times as
possible shooting from any distance. Each team must mark the same
opponent tightly throughout the game, which increases the fitness demands.
Play continuously for 20 minutes.
Variations: Limit the number of touches per player before the ball must be
passed. Alternate who marks who every 5 minutes. Add in a neutral player
who plays for the team in possession and who cannot score.
Drill #2 Figure Running (Team & Individual)

Mark out a course according to the diagram below. Split the team into four
equal groups, with one group per station. On the coachs command players
must dribble a ball around the designated figure continuously for 5 minutes.
[ Page 3 ]
Players within each group should stagger their starts to allow a few yards
room between each other. It is not a race and players should avoid
overtaking. After 5 minutes each group immediately moves to the next
station. Repeat until all four stations have been completed.
20 yards/meters
between cones
10 yards/meters
between cones
20 yards/meters
between cones
10 yards/meters
between cones
Variations: Also works well without a ball. Decrease the distance between
cones to use as a speed and agility exercise (see speed & agility conditioning
drills below).
Drill #3 Three V Three Keep Possession (Team)
Mark out an area roughly 20 x 25 yards. Form two teams of three players.
One team starts in possession of the ball and must keep it for as long as
possible. Possession changes if the ball is intercepted or leaves the marked
area. A goal is awarded for every 6 consecutive passes. Play continuously
for 20 minutes.
Variations: Limit the number of touches per player before the ball must be
passed. Add in a neutral player who plays for the team in possession.
Drill #4 Continuous Running With The Ball (Team & Individual)

Each player is given a ball. The team runs in single file around the perimeter
of a soccer pitch (or suitable large area) keeping the ball close to feet. On the
coaches command the players perform different movements such as touching
[ Page 4 ]
the ground with their left hand, turning 360 degrees, jumping for a mock
header, side-stepping for three steps etc. The ball must be kept in close
proximity so that movements can be performed without the ball running too far
away. Continue for 10 minutes.
Variations: Increase the speed down one length of the pitch with minimal
touches of the ball. Decrease the speed to a very slow jog down another side
but ensuring players take lots of touches. A shorter, low-intensity version of
this makes an excellent warm-up drill.
Drills Without The Ball

Drill #5 Continuous Running (Team & Individual)
Run for 20 to 30 minutes at a continuous pace, preferably on grass. Intensity
can be dictated by heart rate although it is by no means essential. Use the
formula below (called the Karvonen formula) to calculate target heart rate. If
a heart rate monitor is not available, stop every few minutes and take a pulse
by placing two fingers on the radial artery (at the wrist just below the base of
the thumb). Count for 15 seconds and multiply by four to get beats per
minute.
Calculating Target Heart Rate
with the Karvonen Formula
220 age = maximum heart rate

Maximum heart rate resting heart rate = heart
rate reserve
(Heart rate reserve x 80%) + resting heart rate
For example, an 18 year old with a resting heart rate of 65 beats per minute
(bpm) has a target heart rate as follows:
Maximum heart = 202bpm (220-18)

Heart rate reserve = 137bpm (202 65)
Target heart rate = 175bpm (137 x 0.8 + 65)
Take 10bpm off this value for a training zone of 165-175bpm.

Target heart rates are best for continuous runs because monitoring is easy
and exercise is at a steady pace. For recovery runs (after hard games) use
the same equation but multiply by 60% or 0.6 instead of 80%.
[ Page 5 ]
Drill #6 Fartlek Training (Team & Individual)

Fartlek training is an excellent conditioning method when players first return
from a closed-season break. It is less monotonous than continuous running
and more specific to soccer. It involves running for 20 to 30 minutes at
varying paces and intensities. Here are three sample sessions suitable for
soccer:
Farltek Session A
Warm up with a steady jog for 10 minutes
Run hard for 3 minutes, jog slowly for 1 minute
Repeat 6-8 times
Cool down at a steady pace for 10 minutes
Fartlek Session B
Run hard, for 75 seconds
Jog for 150 seconds
Run hard for 60 seconds
Jog for 120 seconds
Repeat 3-4 times
Fartlek Session C
Jog for 60 seconds
Run hard (3/4 pace) for 90 seconds
Jog for 45 seconds
Sprint for 10 seconds
Jog for 30 seconds
Run backwards for 30 seconds
Walk for 30 seconds
Run hard for 60 seconds
Repeat 3-4 times
Interval Training Drills

Interval type training is more intense and soccer-specific. After a few weeks
of continuous training, interval training should predominate in the pre-season.
[ Page 6 ]

Drill #1 Hoff Circuit (Team & Individual)
Mark out a course according to the diagram below. From the start, dribble
around the cones. Dribble up to hurdles passing the ball underneath and
jumping over the top. Dribble around the next set of cones with fewer touches
to increase speed. Dribble backwards for 10 meters to the gate, turn and
dribble forwards back to start. Each player completes the circuit as quickly as
possible keeping close possession of the ball. With a group of players
stagger the start keeping at least 3 to 5 yards between each player. Complete
5 circuits back to back. Rest for 2 minutes and repeat for 2-3 sets.
30 meters
25 meters
7 meters
10 meters
7 meters
Hurdles
30-35cm
high
10 meters
7.5 meters
10 meters
Cones
2 meters
apart
Backward dribbling
10 meters
3 meter gate
15 meters
12 meters
10 yards/meters
between cones
START
30 meters
[ Page 7 ]
The precise measurements between cones are not important. They are
important however if you are completing the Hoff fitness test as described in
section 6.
Variation: There are an infinite number of circuits you can devise. Try to
incorporate diagonal or lateral movements and running backwards. Intricate
skills should be avoided, as these will hinder the player from maintaining a
high work rate.
Drill #2 Diagonal Pitch Run (Team & Individual)

Using the markings of a soccer pitch, start on the touchline at the halfway
point and with the ball run pace to the corner flag. Run pace diagonally
to the opposite side of the pitch at the half way point. Jog along the half way
line for recovery back to the start. Continue by using the other half of the pitch
without the ball (leave at start position). Repeat 3-5 times and rest for 2
minutes. Complete 2-3 sets in total or combine with another interval drill.
Start
Jog
Run pace
For large groups of players send half the group off towards one corner flag
and half to the opposite corner flag. Make sure players keep as tight together
as possible. It helps to put the fittest player at the front!
[ Page 8 ]
Drill #3 Penalty Area Run (Team & Individual)

Using the penalty area markings start on one corner facing down the goal line.
Run along the goal line to the corner of the penalty area. The coach or
partner throws the ball to head or volley back (individuals can perform a mock
header). Side-step leading with the left leg to the next corner. Run
backwards to the next corner. Side-step back to the start and repeat for 1
minute. Rest for 60 seconds and repeat 3-5 times. This is one set. Rest for 2
minutes between sets and complete 2-3 sets in total.
Jog backwards
Side step
Side step
Coach or
teammate feeds
ball for header,
pass or volley
Jog
This drill also works best with individuals and small groups of no more than
four players. In a large team set up several areas similar in dimension to the
penalty area.
[ Page 9 ]

Drill #4 Increasing Lap Run (Team & Individual)
Use the markings of a soccer pitch for this drill. Start in one corner facing
down the touchline. Jog three sides of the pitch and run pace down the
final side (which should be the goal line) back to the start. Next, jog two sides
of the pitch and run pace down two sides back to the start. Now jog one
side and run pace down three sides. Jog one side again and finish with a
jog around the entire pitch. This can be repeated for 2-3 sets or keep to
just 1 set and combine with other interval drills.
START
FINISH
Jog
Run pace
Drill #5 Half Pitch Run
Starting on the goal line, run at pace to the half way line and back. Turn
and repeat without stopping. Rest for 30 seconds by jogging on the spot or
juggling a ball and repeat 3-5 times. This is 1 set. Complete 2-3 sets or
combine with other drills in this section.
Drill #6 The Running Matrix (Team & Individual)

Mark out a course according to the diagram below. From the start, run
pace to first cone. Jog to cone on left and return by running backwards. Jog
forwards then sprint in a zigzag. Jog to right hand cone and return by running
[ Page 10 ]
backwards. Jog forwards and sprint in a zigzag. Jog 15 meters/yards and

finish with a 30 meter/yard strong run. Jog 10 meters/yards to start. With a
group of players stagger the start keeping at least 10 yards between each
player. Complete 5 circuits back to back. Rest for 2 minutes and repeat for 23 sets.
15 meters/yards
30 meters/
yards
10 meters/yards
5 meters/yards
10 meters/yards
START
Jog
Run pace
Jog forwards, run backwards
Sprint
Variation: A ball can easily be incorporated into this drill. However a more
effective conditioning response is achieved without a ball especially at the
sharp zigzags. If a ball is used it could be left at the cone just before the
deviations to the left and right
so the player can sprint without the
ball before returning to pick it up.
[ Page 11 ]
ANAEROBIC ENDURANCE DRILLS

Anaerobic endurance conditioning will help you to recover more quickly from
successive bursts of speed and power. It will increase your tolerance to lactic
acid and allow you maintain a high work rate for longer. This type of training
could also be called speed endurance or power endurance. See section 1.3
of Total Soccer Conditioning for more details.
Guidelines
These drills are very demanding in their nature. They are designed to
produce high levels of lactic acid so the body becomes more tolerant to it and
able to remove it more efficiently. Perform any skill and tactical or speed and
agility work before these drills and dont perform other demanding
conditioning drills in the same session.
A typical session might include 30 minutes work in total (including the rest
periods in between sets). This may only consist of one or two drills at most.
You should be thoroughly warmed up before moving on to these drills.

Anaerobic endurance conditioning is less effective when a ball is involved
because it hinders maximal effort. The drills below incorporate a ball but there
is minimal contact.
Drill #1 Sprint & Back (Team & Pairs)

Face a partner standing 20 meters/yards away. This player acts as a feeder.
Sprint towards the feeder from the starting position; play a controlled pass,
header or volley, turn and sprint back to the start. Repeat for 60 seconds and
change positions. Complete 5 times each. This one set. Rest for 2 minutes
and repeat for a total of 2-3 sets.
Note: The feeder should move on the spot rather than standing still. They
should also serve the ball to the working player when they are about 5
meters/yards away. The working player should touch the ground at the turn
without the ball.
Drill #2 Dribbling To Cones (Team & Individual)
Set up two cones 20 meters/yards apart. Dribble as quickly as possible
between the two cones for 60 seconds. Rest for 60 seconds. Repeat a total
of 5 times and rest for 2 minutes. This one set. Complete 3-4 sets. Stop the
ball and turn rather than dribbling around the cones, which will slow the drill
[ Page 12 ]
down. There should be no more than 2 players pair set of cones as rest
intervals will be too long.
Drill #3 Sprint & Pass (Team)

Form groups of four players. Two players stand 20 meters/yards apart facing
each other each with a ball. These players act as feeders (blue). The other
two players (yellow) stand between them, facing a ball. The working players
sprint to a ball and lay off a pass, volley or header, then turn and sprint to the
other feeder. The two working players should pass each other half way.
Continue for 60 seconds. The two feeders become the working players.
Complete 5 times each and rest for 2 minutes. This is one set. Complete 2-3
sets
20 meters/yards

Drill #4 Shuttle Runs (Team & Individual)
Place 5 cones out 10 meters/yards apart. Starting
on cone 1, run to cone 2 and back, then cone 3 and
back, 4 and back, then 5 and back. The sprint
should be flat out and with emphasis on sharp turns.
Rest for 30 seconds and repeat. Rest another 30
seconds and repeat for a third time. This is one set.
Rest for 2 minutes with active recovery such as
walking. Complete a total of 3-5 sets.
Quick Tip!
This is a very simple but very effective drill. After
the very last shuttle of the very last set take your
pulse for 3 minutes as you recover. Make a note
after minute 1, minute 2 and minute 3 to see how
quickly it comes down. If you perform this drill just
once a week, youll notice after several weeks how
much quicker your pulse rate starts to fall. Proof
that you are becoming fitter and fitter!
[ Page 13 ]
Drill #5 Penalty Spot Runs (Team & Individual)

Using the dimensions of the penalty area (or similar set up with cones) take a
starting position on the penalty spot. Sprint to one corner of the box and back,
then to the next corner and back and so on for all four corners. Rest for 60
seconds and repeat for a total of 5 times. This is one set. Rest for 2 minutes
with active recovery (such as ball jugging or walking) and complete a total of
2-3 sets.
Drill #6 Hollow Sprints (Team & Individual)

Sprint for 30 meters/yards, jog for 30 meters/yards, sprint for 30meters/yards,
jog for 30meters/yards. Continue this pattern for 2 minutes. Then jog slowly
for 2 minutes. This is one set. Complete a total of 4-6 sets.
Drill # 7 Progressive Shuttles (Team & Individual)
Set out 5 cones 10 meters/yard apart. Starting on cone 1, jog to cone 4 then
immediately sprint to cone 5. Turn and jog to cone 3 and then sprint to cone
1. Turn and jog to cone 2 and sprint to cone 5. Finally, turn immediately and
sprint to cone 1. Rest for 60 seconds and repeat 3-5 times. This is one set.
Complete 2-3 sets.
2
Jog
30 meters/yards
Sprint
[ Page 14 ]
Drill #8 Accelerating Sprint (Team & Individual)

Starting on one goal line, gradually accelerate to reach full speed at the
halfway line and continue to sprint to the edge of the opposite penalty area.
Gradually slow down to the goal line, turn and repeat for a total of 2 minutes.
Walk or jog slowly for 2 minutes. This is one set. Complete a total of 4-6
sets.
Gradually increase speed

Jog
Sprint
Drill #9 Union Jacks (Team & Individual)
Starting at one corner of the pitch, sprint to the touchline at the halfway point.
Immediately turn and sprint along the halfway line to the center circle. Jog
from the center circle to the far touchline. Turn and sprint diagonally to the
opposite corner flag. Immediately turn and sprint to the centre of the goal.
Jog back to the start and repeat (a total of 2 times). This is one set. Rest for
2 minutes with active recovery. Compete 4-6 sets.
Jog
Sprint
[ Page 15 ]
Drill #10 Penalty Area Sprint (Team & Individual)

Starting on the goal line sprint to the edge of the 6-yard box and back. Turn
and sprint to the penalty spot and back. Turn and sprint to the edge of the D
and back. Continue for 60 seconds. Rest for sixty seconds. Repeat 3-5
times. Rest for 2 minutes. This is one set. Complete a total of 2-3 sets.
[ Page 16 ]
SECTION 2
STRENGTH & POWER

EXERCISES
Strength & Power Exercises
Soccer players require strength in both the lower and upper body. Nearly
every movement in the game from kicking, to tackling, to twisting and turning,
sprinting and heading, requires a good foundation of strength and power.
The strength training programs below have been split into four categories to
coincide with section 2 of the Total Soccer Conditioning. These categories
are foundational strength exercises, maximal strength exercises, strength
endurance exercises and plyometric exercises.
Note: Some exercises appear in more than one category. For example,
push-ups are a suitable exercise for both foundational strength and strength
endurance so they appear in both those categories.
Foundational Strength Programs

Foundational strength conditioning prepares the joints, muscles, ligaments
and tendons for more intense work in subsequent phases. It is designed to
strengthen underused stabilizer muscles and to balance the right and left side
of the body. A phase of foundational strength training should occur in the
closed season before more intense routines are followed. See section 2.3 of
Total Soccer Conditioning for more details.
Guidelines
Foundational strength training uses lighter weights for a higher number of

repetitions. Dont try to lift too much too soon.
Perform a warm up consisting of light aerobic exercise and dynamic

stretching before starting a strength training session.
Lift with a smooth and even rhythm. Pause for a second at the top of the
lift and then lower the weight in a controlled manner.
Remember to breathe. Most people find it easiest to breathe out on the

exertion or the actual lift and breathe in as the weight is lowered or
returned to the starting position.
Increase the weight gradually over time as the exercise becomes easier
and easier. Once you can comfortably perform the set number or
repetitions increase the weight by the smallest amount i.e. 2.5kg or 5lbs.
For bodyweight exercises such as push ups and crunches increase the
number of repetitions as the weight cannot be increased.
Remember that although a strength program should get progressively

harder, it does so in a series of peaks and troughs. Dont try to increase
the weight every single session.
[ Page 18 ]
Program #1 - Beginner
The beginner program incorporates a greater number of exercises to
strengthen all the major muscle groups, joints and ligaments. The program
should last for at least 6-8 weeks and up to 12 weeks with 2-3 sessions per
week. See section 2.4 of Total Soccer Fitness for repetitions, sets and rest
intervals etc.
Lying Leg Presses (or Dumbbell Squats)

1) Sit in machine and place your legs on the
foot plate about hip width apart.
2) Release the safety stops and bend your
knees towards your chest.
3) When your knees are at right angles,
extend your knees until your legs are almost
fully extended.
Dumbbell (or Barbell) Bench Presses

1) Sit in an upright position on a flat bench
with a dumbbell in each hand. (You may
rest each dumbbell on the corresponding
thigh.)
2) Start position: Lie onto your back and
bring the dumbbells to your shoulders.
Press the dumbbells up directly above the
chest with palms facing forward.
3) Lower the dumbbells keeping your forearms perpendicular to the floor and your hands
aligned at the nipple line.
4) Let your upper arms go slightly past parallel to the floor and press the dumbbells up to the
start position.
Back Extensions on Ball

1. Lie face down on a stability ball
positioned under your hips and your
feet on the floor.
2. Hold a light weight within your
crossed arms and held against your
chest.
3. With your upper body parallel to your hips, hyperextend slowly
and raise your shoulders up towards the ceiling.
4. You should only move a couple of inches and there is no need to forcefully hyperextend or
extend past your bodies range of motion. You will only risk injury.
5. Return to the neutral or parallel position and repeat.
Dumbbell Lunges
1) Start position: Stand with feet hip width apart. Grasp
dumbbells and hang arms down at sides.
2) Step forward 2-3 feet forming a 90 bend at the front
hip and knee. DO NOT allow front knee to extend past
the big toe.
3) Pushing off front foot, return to start position and
[ Page 19 ]
repeat with the other leg.

4) Remember to keep head and back upright in a neutral position. Shoulders and hips should
remain squared at all times.
5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate
laterally or medially. Back knee should not come in contact with floor.
Front Pull Downs

1) Adjust seat or knee pad height so that knees are
secured while seated.
2) Grasp bar with an overhand grip wider than
shoulder width apart and sit with knees secured in
pads.
3) Start position: Fully extend arms with elbows facing
out with back straight (you may lean back at hips
(approximately 5-10).
4) Pull bar down to upper chest area and squeeze
shoulder blades together at end of movement.
5) Return to start position.
6) Remember to keep torso stationary throughout
movement.
Crunches
1) Start position: Lie back onto floor or
bench with knees bent and hands behind
head (not neck). Keep elbows back and out
of sight. Head should be in a neutral
position with a space between chin and
chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and
raise shoulders off floor or bench.
3) Return to start position. Remember to keep head and back in a neutral position.
Hyperextension or flexion of either may cause injury.
Seated Dumbbell Shoulder Presses

1) Sit in upright position or stand with feet shoulder
width apart and knees slightly bent.
2) Start position: Position dumbbells to ear level with
an overhand grip (palms facing forward).
3) Press hands up above head keeping wrists over
the elbows and arms moving parallel to body at all
times.
4) Return to start position. Remember to keep back
and head straight in a neutral position.
Standing Machine Calf Raises

1) Step into provided shoulder pads. Adjust lever arm
so that plates do not touch when lowering the weight.
2) Stand with feet hip width apart on the balls of feet
with heels hanging over edge. Toes should be
pointing forward.
3) Contract calves by pushing off balls of feet to raise
heels up in air (standing on toes)
4) Lower heels and repeat.
5) Remember to keep knees slightly bent throughout
[ Page 20 ]
movement to prevent any knee strain. Adjust weight load accordingly.
Barbell Upright Rows

1) Stand with feet shoulder width apart
2) Start position: Grasp barbell with an overhand grip
(palms down). Arms should hang down to front with
elbows slightly bent.
3) Raise barbell by pulling elbows towards the ceiling
and pull barbell to chest level.
5) Remember to keep back and head straight in a
neutral position.
Side Bridges
Start on your side and press up with your right arm.
Form a bridge with your arm extended and hold for 10-30
seconds. Repeat other side.
Program #2 - Advanced
The foundational phase is still important for experienced lifters. This program
should last 4-6 weeks with 2-3 sessions per week. It contains fewer exercises
and loads are slightly higher than the beginner program. See section 2.4 of
Total Soccer Fitness for repetitions, sets and rest intervals etc.
Barbell Squats (or Dumbbell Squats)
1) Grasp bar with overhand grip (palms forward) and
slightly wider than hip width apart. Step under bar and
position bar across posterior deltoids at middle of
trapezius (as shown). DO NOT rest bar on neck. Lift
elbows up, pull shoulder blades together, and lift chest
up to create a shelf for the bar.
2) Start position: Using the legs, remove bar from rack.
Stand with feet slighter wider than hip width apart. Back
should be straight in a neutral position.
3) Lower body by flexing at the hips and knees. Upper
body can flex forward at the hips slightly (~5) durin g
movement. Be sure to sit back so that knees stay over the feet.
4) Once thighs are almost parallel to floor, return to start position.
5) Remember to keep head and back straight in a neutral position - hyperextension or flexion
may cause injury. Keep weight over the middle of foot and heel, not the toes.
6) DO NOT allow knees to go past the big toe or deviate medially or laterally throughout
movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.
[ Page 21 ]
Standing Military Presses

1) Stand with feet shoulder width apart and knees
slightly bent.
2) Start position: Position barbell to ear level with
3) Press hands up above head keeping wrists
over the elbows and arms moving parallel to body
at all times.
4) Return to start position. Remember to keep
back and head straight in a neutral position.
Crunches
bench with knees bent and hands behind
head. Keep elbows back and out of sight.
Head should be in a neutral position with a
space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and
raise shoulders off floor or bench.
Dumbbell Lunge Crossovers

1) Start position: Stand with feet hip width apart.
Grasp dumbbells and hold out in front of body
2) Step forward 2-3 feet forming a 90 bend at the
front hip and knee. DO NOT allow front knee to
extend past the big toe - may cause injury. As you
are lunging swing dumbbells across body towards
the hip.
3) Pushing off front foot, return to start position
with legs and dumbbells. Continue by alternating
legs.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should
remain squared at all times.
Barbell (or Dumbbell) Bench Presses

1) Lie on back with head underneath bar,
eyes aligned with bar, and feet flat on
floor.
2) Position hands on bar slightly wider
than shoulder width.
3) Start position: Lift bar off rack with bar
directly overhead.
4)Lower bar to chest at the nipple-line.
Press bar up to starting position.
[ Page 22 ]
Back Extensions
1) Position body face down on
apparatus placing hips and ankles on
respective pads.
2) Place hips (and not stomach) on pad.
Place lower leg or achilles tendon area
on pad. Cross arms and place on chest.
3) Start position: Back should be parallel
to ground with knees slightly bent.
4) Lower body until legs and hip are approximately at 90.
5) Return to start position. To increase resistance, place arms behind head -> arms extended
overhead -> holding weight plate or weighted object across chest.
Front Pull Downs

2) Grasp bar with a overhand grip wider than shoulder
width apart and sit with knees secured in pads.
approximately 5-10).
movement.

2) Stand with feet hip width apart. Toes should be
pointing forward.
movement to prevent any knee strain. Adjust weight
load accordingly.
Program #3 - Bodyweight
For players that dont have access to weights equipment this program uses
bodyweight only. It is excellent for developing functional and core strength
proving that the lack of machines and free weights is not necessarily a
problem. See section 2.4 of Total Soccer Fitness for repetitions, sets and
rest intervals etc.
[ Page 23 ]
Squat Jumps
1) Stand with feet shoulder-width apart, trunk flexed
forward slightly with back straight in a neutral position.
2) Arms should be in the ready position with elbows flexed at
approximately 90.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
Prior to take-off extend the ankles to their maximum
range (full plantar flexion) to ensure proper
mechanics.
Standard Pushups
1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and
2) Place hands slightly wider than
shoulder width, and feet should be
at hip width with toes on floor.
3) Start position: Extend the
elbows and raise the body off the
floor.
4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up.
6) Remember to keep the head and trunk stabilized in a neutral position by isometrically
contracting the abdominal and back muscles. Never fully lock out the elbows at the start
position and avoid hyperextension of the low back.
Lying Side Crunches

1) Lie with back on floor or bench with knees bent.
2) Start position: Let your knees fall to the
right so that your hips are somewhat rotated.
3) Leading with the chin and left shoulder,
contract abdominal muscles and raise left
shoulder off floor or bench towards left knee.
4) Return to start position. Repeat with other
side.
5) Remember to keep head and neck in
neutral position throughout movement. Do not
twist excessively - elbow does not need to
touch knee.
[ Page 24 ]
Burpees
1) From a standing position, jump as high as possible and land down on your feet with your
hands on the ground.
2) Kick your feet back. For a moment you will be in a push up position and jump back up
again as fast as possible.
3) Repeat for the required repetitions
Pullups
1) Position hands wider than shoulder width
apart with overhand grip (palms facing
forward).
2) Start position: Hang with arms fully extended
and elbows facing away from body. Feet may
be crossed with knees bent.
3) Pull body up until bar is below chin level.
5) Remember to keep the movement controlled
with the body stable to minimize momentum
Alternating Supermans
1) Lie face down on floor with
arms extended overhead.
You may place a rolled towel
under forehead to clear face
from floor.
2) Raise right arm and left
leg 4-8 inches off floor.
3) Lower and raise alternate
opposite arm and leg.
Remember to keep head and back in a neutral position. Shoulders and hips should remain
squared throughout movement.
One Leg Squats

1) Stand with feet hip width apart with knees
slightly bent and toes pointing forward.
2) Start position: Lift one foot off ground and
extend leg forward. Extend arms forward at
hip level. If strong enough hold a dumbbell at
chest level.
3) Lower body by flexing at the hips and
knees. Upper body can flex forward at the
hips slightly (~5) during movement. Be sure
to sit back so that knees stay over the feet.
[ Page 25 ]
4) Once thigh is slightly above parallel return to start position.
Bench Dips
1) Sit upright on bench and place
hands hip width apart with fingers
pointing forward. Place feet flat on
opposite bench with legs straight.
2) Start position: Slide glutes off
bench with elbows slightly bent.
3) Lower body by bending at elbows
until elbows are at 90 degree angle.
Program #4 Dumbbells & Barbells

Here is another sample foundational strength program for soccer that uses
free weights exclusively. Free weights offer several advantages over
resistance machines, particularly from an athletes perspective. Stabilizing
muscle groups are conditioned alongside major muscle groups, which results
in greater functional strength and a more balanced physique. See section
2.4 of Total Soccer Fitness for repetitions, sets and rest intervals etc.
Dumbbell (or Barbell) Bench Presses

1) Sit in an upright position on a flat bench
with a dumbbell in each hand. (You may
rest each dumbbell on the corresponding
thigh.)
2) Start position: Lie onto your back and
bring the dumbbells to your shoulders.
Press the
dumbbells up directly above the chest with
palms facing forward.
3) Lower the dumbbells keeping your forearms perpendicular to the floor and your hands
4) Let your upper arms go slightly past parallel to the floor and press the dumbbells up to the
Barbell Squats (or Dumbbell Squats)

1) Grasp bar with overhand grip (palms forward)
and slightly wider than hip width apart. Step
under bar and position bar across posterior
deltoids at middle of trapezius (as shown). DO
NOT rest bar on neck. Lift elbows up, pull
shoulder blades together, and lift chest up to
create a shelf for the bar.
2) Start position: Using the legs, remove bar from
rack. Stand with feet slighter wider than hip width
apart. Back should be straight in a neutral
position.
3) Lower body by flexing at the hips and knees.
Upper body can flex forward at the hips slightly (~5) during movement. Be sure to sit back
so that knees stay over the feet.
[ Page 26 ]
4) Once thighs are parallel to floor, return to start position.

Dumbbell Pullovers
1) Lie on your back on a flat
bench forming a table top with
your body.
Place dumbbell on chest with
handle perpendicular to chest.
2) Start position: Extend elbows
and raise dumbbell even with the
eye-line.
3) With elbows slightly bent, lower
dumbbell back behind head to
slightly below head level.
Return to start position.
4) Remember to keep both feet flat on the floor at all times and keep the lower back in a
neutral position. Hyperextension or arching of the back may cause injury. Never lock out
elbows. If maintaining stability is difficult, lower hips below parallel until stability is established.
Full Situps with Twist

1) Start position: Lie
back onto floor or bench
with knees bent and
hands behind head.
Keep elbows back and
out of sight. Head
should be in a neutral
position with a space
between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise
shoulders off floor or bench. As you come up twist one shoulder towards the opposite knee.
3) Return to start position and repeat with the other shoulder.
4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either
may cause injury.
Dumbbell (or Barbell) Lunges

1) Start position: Stand with feet hip width apart. Grasp
dumbbells and hang arms down at sides.
2) Step forward 2-3 feet forming a 90 bend at the front
hip and knee. DO NOT allow front knee to extend past
the big toe.
3) Pushing off front foot, return to start position and
repeat with the other leg.
4) Remember to keep head and back upright in a
neutral position. Shoulders and hips should remain
squared at all times.
[ Page 27 ]
Standing Military Presses or Seated Dumbbell Shoulder Presses

1) Stand with feet shoulder width apart and knees slightly
bent.
2) Start position: Position barbell to ear level with an
overhand grip (palms facing forward).
3) Press hands up above head keeping wrists over the
elbows and arms moving parallel to body at all times.
Alternating Supermans
arms extended overhead. You
may place a rolled towel under
forehead to clear face from floor.
2) Raise right arm and left leg 4-8
inches off floor.
Remember to keep head and
back in a neutral position. Shoulders and hips should remain squared throughout movement.
Single Leg Dumbbell Toe Raises

1) Start position: Stand with feet hip width apart or
stand on the edge of a step on the ball of one foot
with your heel hanging over edge. Toes should be
pointing forward. Hold a dumbbell in the hand on
the same side.
2) Contract calf by pushing off ball of foot to raise
heel up in air (standing on toes)
Standing Dumbbell (or Barbell) Upright Rows

1) Stand with feet shoulder width apart
2) Start position: Grasp DBs with an overhand grip
(palms down). Arms should hang down to front with
elbows slightly bent.
3) Raise DBs by pulling elbows towards the ceiling and
pull barbell to chest level.
5) Remember to keep back and head straight in a
neutral position - hyperextension or flexion may cause
injury. Keep shoulders stabilized by squeezing shoulder
blades together throughout movement.
[ Page 28 ]
Program #5 Resistance Machines

Some players and coaches feel more comfortable using resistance machines
as opposed to free weights. Although they are less functional they are safer if
a player (particularly a less experienced lifter) is training alone. With proper
form and a training partner, free weights exercises are equally as safe. See
section 2.4 of Total Soccer Fitness for repetitions, sets and rest intervals etc.
Machine Chest Presses

1) Sit in upright position with back flat against bench
and feet flat on floor.
2) Bottom grip position of lever arm should be
aligned at the nipple-line (adjust accordingly either
seat back and height adjustment, and/or lever arm).
Elbows should be flexed at 90
3) Start position: press weight forward (use footassist if available).
4) Lower weight until upper arm is perpendicular to
slightly past perpendicular to body.
Return to start position by pressing weight forward.
Lying Leg Presses

1) Starting Position: Place your
shoulders under the pads and your feet
should be about shoulder width apart
on the platform.
2) Release the safety bars and bend
your knees into a squatted position.
3) Once your thighs break parallel then
extend your legs to a soft bend in your
knees.
4) Repeat for the prescribed number of reps.
Keep your abs tight throughout the movement to minimize low back injury or strain.
Crunches
1) Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep
elbows back and out of sight. Head should
be in a neutral position with a space
between chin and chest.
2) Leading with the chin and chest
towards the ceiling, contract the
abdominal and raise shoulders off floor or
bench.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either
may cause injury.
[ Page 29 ]
Front Pull Downs

movement.
Lying Hamstring Curls

1) Lie face down on bench with pad
adjusted to fit behind ankles. If machine
does not angle upper torso downward, it is
recommended that a pillow be placed
underneath stomach.
2) Start position: Position knees below
bottom edge of bench or pad. Legs should
be straight with knees aligned to the lever arm axis of motion and hands grasping handles or
side of bench (if applicable).
3) Raise lever arm by flexing at the knees past 90.
4) Return to start position. Remember to keep hips in contact with bench at all times. Do not
hyperextend the low back during movement.
*Weights are lighter as hamstrings are a weaker and more injury prone muscle group
Seated Shoulder Presses

1) Sit in upright position or stand with feet shoulder width apart and knees slightly bent.
2) Start position: Position barbell to ear level
with an overhand grip (palms facing
forward).
3) Press hands up above head keeping
wrists over the elbows and arms moving
parallel to body at all times.
5) Remember to keep back and head
straight in a neutral position hyperextension or excessive flexion may
cause injury.
Seated Back Extension

1) Starting Position: Sit upright in the
machine with your upper back against the
roller.
2) Keeping your back flat hyperextend so
that you push against the roller pad.
3) Extend back to almost a neutral position
and then return to the starting position.
[ Page 30 ]
Machine Seated Calf Raise

1) Keeping back straight, place highs under
pads approximately hip width apart
2) Place balls of feet on the foot plate so heels
hang over edge
3) Raise toes to lift weight as high as possible
and hold for a count of 3
4) Slowly lower pads back to starting position
and repeat
Preacher Curls
1) Adjust seat or arm support height so that, while seated, top
of arm support pad is at chest level.
2) Position arms shoulder width apart with elbows and upper
arm supported on pad.
3) Start position: Grasp bar with underhand grip (palms facing
up) with elbows slightly bent. Choose a narrow or wide grip if
applicable.
4) Flex at elbows and curl handle up until forearms are
perpendicular to floor. Contract biceps at top of movement.
6) Remember to keep shoulders stabilized - do not shrug shoulders forward on down
(eccentric) phase of movement. Do not fully extend elbows at bottom of movement.
Maximal Strength Programs

Maximal strength training is an important part of the total strength conditioning
plan. However, it is a means to an end. The objective is to build a high level
of basic strength that can be converted later into soccer-specific strength
endurance and power. Good basic strength will also help you to hold off
opponents and resist challenges. See section 2.4 of Total Soccer
Conditioning for more details.
Guidelines
Maximal strength uses heavier loads and fewer repetitions. Its important
to maintain proper technique and to have a spotter or training partner spot
lifts.
Perform a warm up consisting of light aerobic exercise and dynamic

[ Page 31 ]

Once you can perform the set number or repetitions for all sets increase
the weight by the smallest amount i.e. 2.5kg or 5lbs.
Remember that although a strength program should get progressively

harder, it does so in a series of peaks and troughs. Dont try to increase
the weight every single session.
The beginner program incorporates less complex lifts and is performed with
slightly lighter loads. It should last for 6-8 weeks with 2-3 sessions performed
each week. See section 2.5 of Total Soccer Fitness for repetitions, sets and
rest intervals etc.
45% Leg Presses
1) Sit in machine and place your legs
on the foot plate about hip width apart.
2) Release the safety stops and bend
your knees towards your chest.
3) When your knees are fully bent
extend your knees until your legs are
fully extended
Barbell Bench Presses

floor.
directly overhead.

underneath stomach.
[ Page 32 ]
Front Pull Downs

movement.
Seated Knee Extensions

1) Sit in machine and place your shins behind the
pad.
2) Extend your legs by pushing into the pad until
the legs are parallel to the ground.
3) Return to the starting position.
Seated Dumbbell Shoulder Presses

1) Sit in upright position or stand with feet shoulder
width apart and knees slightly bent.
2) Start position: Position dumbbells to ear level with
3) Press hands up above head keeping wrists over
the elbows and arms moving parallel to body at all
times.

2) Stand with feet hip width apart. Toes should be
pointing forward.
load accordingly.
[ Page 33 ]
Oblique Crunches
1) Start by placing your left foot over your right
knee and place your hands behind your head (but
not your neck).
2) Lift your shoulders up off the ground and twist
so that your right elbows tries to touch your left
knee.
3) Return to the starting position and repeat
according to the required repetitions.
4) Repeat with the other side.
The advanced program consists of fewer exercises and heavier loads. This
program is also split over two separate sessions performed alternatively 2 or 3
days a week. See section 2.5 of Total Soccer Fitness for repetitions, sets
and rest intervals etc.
Day 1
Hang Cleans to Push Presses
1) Start with the torso straight but bent forward at the hips slightly.
2) Shrug your shoulders and at maximum elevation of the shoulders start pulling with the
arms as in barbell shrugs.
3) Keep the elbows high during the pull until the highest point and then rotate elbows around
and underneath the bar.
4) Rack the bar across the front of the shoulders and slightly flex the hips and knees to
absorb the weight.
5) This should be a fluid motion where all the steps flow together.
6) Now go into a semi squat and explode upwards and press the barbell overhead using the
momentum from the squat.
7) Return to the starting position.
[ Page 34 ]
Front Pull Downs

movement.
Barbell Bench Presses

floor.
directly overhead.
Weighted Crunches
1) Start position: Lie back onto floor or bench
with knees bent and hands on your chest.
Hold a light weight plate on your chest or
behind your head. Head should be in a neutral
position with a space between chin and chest.
shoulders off floor or bench.
4) Remember to keep head and back in a neutral position.
Day 2
Barbell Squats
1) Grasp bar with overhand grip (palms forward) and
slightly wider than hip width apart. Step under bar and
position bar across posterior deltoids at middle of
trapezius (as shown). DO NOT rest bar on neck. Lift
elbows up, pull shoulder blades together, and lift chest up
to create a shelf for the bar.
2) Start position: Using the legs, remove bar from rack.
Stand with feet slighter wider than hip width apart. Back
should be straight in a neutral position.
3) Lower body by flexing at the hips and knees. Upper
body can flex forward at the hips slightly (~5) durin g
movement. Be sure to sit back so that knees stay over the feet.
4) Once thighs are almost parallel to floor, return to start position.
[ Page 35 ]
Barbell Deadlifts
1) Start Position: Assume a shoulder width stance, knees
inside arms. Feet flat on floor.
2) Position shoulders slightly over bar and grab bar.
Begin pull by extending the knees.
3) Keep angle of your back constant and lift bar straight
up. Keep bar close to the body and keep shoulders
directly over the bar.
4) Return to starting position.
*Weights are lighter as lower back can be more prone to
injury.

underneath stomach.

2) Stand with feet hip width apart or stand on the edge
of a step on the balls of feet with heels hanging over
edge. Toes should be pointing forward.
load accordingly.
Strength Endurance Programs

The key objective of a strength endurance phase is to help players tolerate
fatigue and a high build up of lactic acid. As the in-season draws closer,
strength conditioning sessions should move away from maximal strength and
focus on power and strength endurance. See section 2.5 of Total Soccer
Conditioning for more details.
[ Page 36 ]
Guidelines
Training for strength endurance incorporates lighter weights and more

repetitions. One of the best formats is circuit training where several
exercise stations are performed consecutively.
Complete a warm up consisting of light aerobic exercise and dynamic


Once you can perform exercises for the prescribed amount of time, either
increase the weight slightly or decrease the rest interval between stations.
This beginner circuit has slightly longer rest intervals, uses a higher load and
includes less complex stations. A strength endurance phase should last 4-6
weeks during the late pre-season. See section 2.6 of Total Soccer Fitness
for repetitions, sets and rest intervals etc.
Squat Jumps
1) Stand with feet shoulder-width apart, trunk flexed forward
slightly with back straight in a neutral position.
2) Arms should be in the ready position with elbows flexed
at approximately 90.
Prior to takeoff extend the ankles to their maximum range
(full plantar flexion) to ensure proper mechanics.
Push Ups
1) Lie face down on the floor with hands
palm down, fingers pointing straight
ahead, and aligned at the nipple line.
shoulder width, and feet should be at hip
width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
[ Page 37 ]
Mountain Climbers
1) Start by getting on your hands and feet in
a prone position.
2) Keeping your body parallel to ground
drive your knees up towards your chest
alternating back and forth.
3) Repeat this movement for the required
number of seconds.
Sit Ups with Twist

1) Start position: Lie back onto
floor or bench with knees bent
and hands behind head. Keep
elbows back and out of sight.
Head should be in a neutral
position with a space between
chin and chest.
shoulders off floor or bench. As you come up twist one shoulder towards the opposite knee.
3) Return to start position and repeat with the other shoulder.
4) Remember to keep head and back in a neutral position.
Box Step with Knee Drive

1) Stand behind box (about 12-15 high) and place one foot
on top of box, heel close to the closest edge. Hold a
dumbbell in each hand.
2) Push off the box and explode vertically and drive your
other knee up towards your chest. Complete the prescribed
number of reps.
3) Repeat with other leg.
Dips
1) Step up on foot platform (if available) and
position hands on dip bars.
2) Start position: Remove feet from platforms
and suspend the body with slightly bent elbows.
Lean forward slightly so that your elbows are
slightly past the plane of your back and knees
slightly bent.
3) Lower your body until your upper arms are
parallel to the floor.
4) Return to starting position by extending the elbows to a slightly bent position.
5) Remember to keep the trunk bent forward, head neutral, and chest up.
Lateral Bounds
1) Stand side on to a box approximately 8-12 inches
high
2) Standing on one leg (furthest from box) dip down and
jump up to box landing with opposite foot.
3) Land softly on one leg and repeat keeping a fluid
motion throughout.
4) Repeat for the other side.
[ Page 38 ]
Alternating Superman
1) Lie face down on floor with arms
extended overhead. You may place
a rolled towel under forehead to
clear face from floor.
2) Raise right arm and left leg 4-8
inches off floor.
3) Lower and raise alternate opposite arm and leg. Remember to keep head and back in a
neutral position. Shoulders and hips should remain squared throughout movement.
The advanced circuit includes more complex exercise stations and has
shorter rest intervals. See section 2.6 of Total Soccer Fitness for repetitions,
sets and rest intervals etc.
Alternate Squats & Presses

1) Start by holding a dumbbell in each
hand at shoulder level.
2) Squat down to about parallel and
explode up to a standing position.
3) Once you have squatted half way
up start pressing the dumbbells over
your head.
4) Use the momentum from your
squat to propel the dumbbells above
your head. Remember to stay in control
of the dumbbells at all times.
Push Ups
1) Lie face down on the floor with hands
palm down, fingers pointing straight
ahead, and aligned at the nipple line.
shoulder width, and feet should be at hip
width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
Dumbbell Double Lunges

1) Start by placing your feet
shoulder width apart and holding
dumbbells at your side.
2) Step forward into a lunge
keeping your upper body upright.
3) Return to the starting position
and proceed into a reverse lunge
with the same leg lunging
backwards.
[ Page 39 ]
4) Return to the starting position and repeat with the other leg.
5) Continue for the required number of repetitions.
Double Crunches
1) Lie back onto floor or bench with knees bent
and hands behind head. Keep elbows back and
out of sight. Head should be in a neutral position
with a space between chin and chest.
2) Start position: Hands behind head and knees
bent at 90 degrees.
3) Leading with the chin and chest towards the
ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch,
also bring knees towards chest.
Box Step with Knee Drive

1) Stand behind box and place one foot on top of box, heel
close to the closest edge. Hold a dumbbell in each hand.
2) Push off the box and explode vertically and drive your
other knee up towards your chest. Complete the prescribed
number of reps.
3) Repeat with other leg and continue according to
prescribed number of repetitions
Dips
slightly bent.
Alternating Split Squats

1) Stand with feet hip width apart.
Take left leg and step back
approximately 2 feet standing on the
ball of back foot.
2) Feet should be positioned at a
staggered stance with head and back
erect and straight in a neutral position.
Place hands on waist.
3) Lower body by bending at right hip
and knee until thigh is parallel to floor
then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice versa.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure
proper mechanics.
[ Page 40 ]
Supermans
1) Start position: Lie face down on floor with
hands down at sides. You may place a
rolled towel under forehead to clear face
from floor.
2) Raise chest and head off floor keeping feet
in contact with floor.
4) To increase resistance, extend arms and place hands overhead.
5) Do not raise head past 8-12 inches - excessive hyperextension may cause injury. To vary
exercise raise feet while raising trunk.
Program #3 - Bodyweight
This soccer-specific circuit uses only bodyweight exercises and requires little
or no equipment. See section 2.6 of Total Soccer Fitness for repetitions, sets
and rest intervals etc.
Squat Jump
1) Stand with feet shoulder-width apart, trunk flexed
forward slightly with back straight in a neutral position.
2) Arms should be in the ready position with elbows
flexed at approximately 90.
Prior to takeoff extend the ankles to their maximum
range (full plantar flexion) to ensure proper mechanics.
Standard Pushup
1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and
shoulder width, and feet should be
at hip width with toes on floor.
3) Start position: Extend the
elbows and raise the body off the
floor.
[ Page 41 ]
Bodyweight Squats
1) Start by placing feet shoulder width apart and holding
your arms out in front of you.
2) Proceed to squat down like you are going to sit in a
chair. Your upper body will lean forward slightly and your
hips will shift backwards while going down.
3) Remember to keep your knees from going out in front of
your toes while squatting.
4) Repeat according to your required repetitions. If you
want to make the exercise more challenging hold your
arms at your sides or behind your head.
Crunches
bench with knees bent and hands
behind head. Keep elbows back and
out of sight. Head should be in a
neutral position with a space between
chin and chest.
2) Leading with the chin and chest
towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
Burpees
1) From a standing position, jump as high as possible and land down on your feet with your
hands on the ground.
2) Kick your feet back. For a moment you will be in a push up position and jump back up
again as fast as possible.
3) Repeat for the required repetitions
Dips
slightly bent.
[ Page 42 ]
Bodyweight Reverse Lunge

1) Start by standing with your feet shoulder width apart.
2) Step back with one foot and bend your knees into a
lunged position. Your back knee should come close to
touching the ground and your front leg should be bent to
about 90 degrees at the knee.
3) Maintain your upright posture throughout the
movement.
4) Return to the starting position and repeat. Once
repetitions are completed then repeat with the other leg.
Alternating Superman
arms extended overhead.
You may place a rolled towel
under forehead to clear face
from floor.
2) Raise right arm and left
leg 4-8 inches off floor.
Remember to keep head and back in a neutral position. Shoulders and hips should remain
squared throughout movement.
Explosive Power Programs

The aim of plyometric exercises is to improve your rate of force production.
This will help you to run faster, jump higher and kick harder (the ball that is!).
As with strength endurance conditioning, plyometrics should be incorporated
into the program mid to late pre-season. See section 2.6 of Total Soccer
Conditioning for details.
Guidelines
A solid strength base is required before starting a plyometrics program. As

a rule of thumb you should be able to squat twice your bodyweight or leg
press 2.5 times your bodyweight.
It is not recommended that anyone under the age of 16 use plyometrics

This applies particularly to the more intense plyometric exercises
(discussed below).
Warming up is crucial. Spend 10mins jogging or skipping followed by 510mins of stretching the muscles involved. Don't forget to stretch your
lower back.
Do NOT be tempted to add extra sets and repetitions even if you feel fresh
at the end of a session.
[ Page 43 ]
Perform plyometric exercises on a soft surface such as grass or a

synthetic running track.
Rest completely between sets, 3-5 minutes at least. Quality is allimportant.
Perform each action, each repetition with maximum speed, effort and
technique.
A plyometric session should not contain more than 120 ground contacts for
any muscle group.
Do NOT use ankle or wrist weights for extra resistance. This will hinder the
speed of the movement and increase the risk of stress injuries.
Try to keep you torso erect during the movements -- it prevents undue
strain on the lower back.
If you feel any pain or discomfort, stop immediately.
Both the beginner and advanced programs are split over two days. This is
simply to incorporate a wider range of plyometric exercises and to minimize
the amount of similar repetitive strains on placed on the body. See section
2.7 of Total Soccer Fitness for repetitions, sets and rest intervals etc.
Day 1
Squat Jumps
1) Stand with feet shoulder-width apart, trunk flexed forward
slightly with back straight in a neutral position.
2) Arms should be in the ready position with elbows flexed
at approximately 90.
Prior to takeoff extend the ankles to their maximum range
(full plantar flexion) to ensure proper mechanics.
Step Jumps
1) Stand beside object to be cleared.
2) Bring knees up and jump vertically but
also laterally off ground and over the
barrier.
3) Land on both feet and jump the other
direction over barrier.
[ Page 44 ]
Box Drill with Rings
1) Stand with feet slightly wider than hip-width apart with your body facing the first ring.
2) Hop forward using both feet and land in first ring.
3) Now hop to the left and land in the ring to the side. Now jump backwards to land in ring
behind you. Finish by jumping to your right to land in final ring.
4) Repeat according to the prescribed number of repetitions.
Note: There is only one set of 4 rings (not 4 sets as in the diagram above). The
diagram above is just to illustrate the various stages.
Day 2
Hurdle Jumps
1) Stand 1-2 feet away from hurdle. Feet should be slightly wider than hip-width apart in a
semi-squat position.
2) Driving the arms up and jump over hurdle.
3) Upon landing, quickly jump over next hurdle keeping ground contact time to a minimum.
Lateral High Hops
1) Stand to left side of box (12-18 high) and place right foot on top of box.
2) Push off the box using the right leg only and explode vertically as high as possible. Drive
the arms forward and up for maximum height.
3) Land with opposite foot onto box. Repeat with the other foot.
4) Repeat according to prescribed number of repetitions.
[ Page 45 ]
Bounding
1) Jog into the start of the drill for forward momentum.

2) After a few feet, forcefully push off with the left foot and bring the leg forward. At same time
drive your right arm forward.
3) Repeat with other leg and arm
4) This exercise is an exaggerated running motion focusing on foot push-off and air time.
The drills in the advanced routine are slightly higher impact and more intense.
They will help to generate greater explosive power but they are only suitable
for players who have been weight training for some time. See section 2.7 of
Total Soccer Conditioning for details.
Day 1
Depth Jumps
1) Stand on box (12-18 high) with toes close to edge and facing the hoop
2) Step off (dont jump off) box and land on both feet. Immediately jump up and reach with
both hands towards the sky.
3) Ground contact time should be minimal (dont sink into the ground) and landings should be
soft.
Note: There is only one box (not 3 boxes as in the diagram above). The diagram above
is just to illustrate the various stages.
[ Page 46 ]
One Leg Lateral Box Hops

1) Stand on left foot with the right side of body next to the
box.
2) Jump to the right using just one foot.
3) Land on top of the box and then jump back down to the
starting position.
4) Repeat according to the prescribed number of
repetitions and change legs.
Two Foot Zig-Zag Hops
1) Stand to the left of an agility ladder (or 2 pieces of string about 12 inches wide).
2) Forcefully push off both feet and land the on the other side of the ladder.
3) Repeat and land feet back on the other side, continue repeating and so on down the
ladder.
4) Ground contact time should be minimal. Each ground contact counts as a repetition.
Day 2
Hurdle Jumps
1) Stand 1-2 feet away from hurdle. Feet should be slightly wider than hip-width apart in a
semi-squat position.
2) Driving the arms up and jump over hurdle.
3) Upon landing, quickly jump over next hurdle.
[ Page 47 ]
Lateral Barrier Jumps

1) Stand with feet slightly wider than hip-width
apart with right side of body facing the
barrier.
2) Hop to the right using both feet over the
barrier (12-18 inches high).
3) jump back to the start point.
4) Repeat according to the prescribed
number of repetitions.
Note: There is only one barrier (not 3
barriers as in the diagram right). The
diagram is just to illustrate the various stages.
Bounding with Rings
1) Jog into the start of the drill for forward momentum.

2) After a few feet, forcefully push off with the left foot and bring the right leg forward. At same
time swing left arm forward and land into the first ring, which is 3-4 feet out and to the left with
the right foot.
3) Continue and repeat with other leg and arm into the second ring, which is now 3-4 feet up
and to the right.
4) This exercise is an exaggerated running motion focusing on foot push-off and airtime.
[ Page 48 ]
SECTION 3
SPEED & AGILITY

DRILLS
Speed & Agility Drills
Speed and agility training will improve your speed off the mark, acceleration
over 10-15 yards, your speed endurance, quickness of feet as well as your
ability to execute skills quickly.
Te drills below have been spilt into two categories, which are speed drills
and agility/quickness drills.
Speed Drills
Speed training or sprint training will help to improve you speed off the mark,
acceleration and power. They should predominate during the late pre-season
and during the in-season.
Guidelines
Speed training is about quality rather than quantity. It should not leave you
feeling physically exhausted. If more demanding exercises are intended for
the same session (such as endurance work), complete these drills before
hand. However, you should be thoroughly warmed up before completing any
form of speed training.
A typical speed session might consist of approximately 5 sets of 10
repetitions. Try to keep a work to rest ratio of 5:1. For example a 6 second
sprint should be followed by approximately 30 seconds walking recovery. See
section 3.2 of Total Soccer conditioning for sample sessions incorporating
some of the drills in this section.

Speed drills are often more effective without the involvement of a ball. In
order to become faster, players must concentrate on sprinting as quickly as
possible and a ball usually hinders this. If a ball is incorporated, keep contact
minimal as in the drills below.
Drill #1 Alternating Starts (Team)

The basis of these speed drills is a 10-20 meter/yard sprint. You should focus
on accelerating as quickly as possible by powering away with your arms and
legs. At the end of the sprint have a feeder pass or throw a ball for a pass,
header or volley back. This helps players to compose themselves quickly
after an all-out sprint so they can perform the skill with finesse. This is a
frequent scenario in a game situation. See drill #4 below for ways to vary and
progress this drill.
[ Page 50 ]
Drill #2 Hollow Sprint with Ball (Team & Individual)

Set up five markers about 30 meters/yards apart. Place a ball at marker 2
and marker 4. Starting on marker 1, sprint to marker 2, dribble the ball to
marker 3, sprint to marker 4, dribble the ball to marker 5. Walk back to the
start replacing the balls at cones 4 and 2 as you do.
Note: To make this drill work for a group, simply add an extra marker to one
end and have two equal groups at either end. A player from group A performs
the drill leaving the balls at markers 3 and 5. They join the back of group B.
The first player from group B performs the drill by sprinting from marker 6 to
marker 5 and so on, leaving the balls at markers 4 and 2. They then join the
back of group A. See the diagram below.
30 meters/yards
Group
A
Group
B
Jog with ball

Sprint
Drill #3 Basic Sprint with Ball (Team & Individual)

Sprint 30 meters/yards with the ball. Focus on taking fewer and heavier
touches so speed is relatively unhindered. In a game situation, players
(particularly wide players) can often find large areas of space to run into
behind the defence. Taking too many touches will allow defending players to
recover. There is a real skill in being able to knock the ball 10-15 yards ahead
without kicking it out of play or too close to opposing players. See drill #4 for
various sprint starts.

Drill #4 Alternating Starts (Team & Individual)
The basis of these speed drills is a 10-20 meter/yard sprint. You should focus
on accelerating as quickly as possible by powering away with your arms and
legs. For team sessions, make it more interesting by have 2 or 3 players
sprint against each other. Alternate the start for each successive sprint to
make the drill more soccer-specific. Here are some ideas:
Do 1-3 push ups, squat thrusts or burpees and sprint
[ Page 51 ]
Start by kneeling, lying face down, sitting on your hands (which cant be
used to get up) and sprint
Do 5 keep ups or 5 ball touches and sprint
Have some one throw or pass your the ball for you to control and lay off
and sprint
Run backwards for 5yards and turn and sprint
Touch left hand down, touch right hand down, jump to head the ball
and sprint
Complete a sprint and walk slowly back to the start to repeat for the desired
number of repetitions.
Drill #5 Alternating Stride Length (Team & Individual)
Set up a series of cones in a straight line. The first 10 cones should be about
1 meter/yard apart. The next 10 should be 2 meters/yards apart. From
standing start sprint the total length of the cones taking one step between
each marker. The cones close together will encourage faster, shorter strides.
You can gradually the distance between cones as you progress. Walk slowly
back to the start to recover.
Drill #6 Hollow Sprints (Team & Individual)

Sprint for 30 meters/yards, jog for 30 meters/yards, sprint for 30meters/yards,
jog for 30meters/yards. Walk slowly back to the start.
Drill #7 Downhill Sprints (Team & Individual)
Running down a light hill will help to develop leg speed and co-ordination. Its
often called over-speed training. A small grassy embankment is ideal as long
as its not so steep that you need to brake as you run. You should be able to
run at full speed without feeling like you will fall over. Keep distances to 10
meters/yards and walk slowly back to the start.
Drill #8 Uphill Sprints (Team & Individual)
Running uphill will help to develop acceleration power. The incline can be
steeper for downhill sprints. Some professional and semi-professional clubs
take their players to the beach during pre-season and perform this drill on a
sand dune. Keep distances short (10 meters/yards) and allow plenty of time
to recover.
Drill #9 Accelerating Sprint (Team & Individual)
Starting on one goal line, gradually accelerate to reach full speed at the
halfway line and continue to sprint to the edge of the opposite penalty area.
Gradually slow down to the goal line, turn and slowly walk/jog back to the
start.
[ Page 52 ]
Drill #10 Liverpool Sprints (Team)

Set up a series of cones about 20 meters/yards apart in a circle formation
(see diagram below). Place two players on each cone. On one cone only
there should be six players. This is the starting point. In the group of six, four
players sprint to cone 1. When they reach cone 1 the back two players wait at
cone 1 while the front two players carry on to cone 2. They are also joined by
the two players originally at cone 1. In effect, each pair sprints the length of
two cones and rests. This is continued right around the circle.
Cone 1
20 meters/yards
between cones
Start
[ Page 53 ]
Agility & Quickness Drills

Agility and quickness training allows you to change direction without the loss
of balance and speed and will also help to improve your foot speed and coordination.
Guidelines
As with speed drills, agility and quickness drills are not meant to be physically
demanding. The movements should be very high quality and best performed
when players are fresh. Perform some agility drills alongside the speed drills
above. They can also be worked into other training sessions or used as part
of an extended warm up.
As with speed drills, keep the work to rest ratio to roughly 5:1. For example a
5 second sprint should be followed by approximately 25 seconds walking
recovery. There is no need to time this with a stopwatch. The goal is to
simply avoid a build up of lactic acid.

Drill #1 Over-Under Hurdle (Team)
Set up a course according to the diagram below. Two sets of hurdles are
placed 10 meters/yards outside the penalty area. Group A are designated
attackers and group B defenders. A ball is placed on the edge of the goal
area. On the coaches command, a player from each team sprints to the first
hurdle, jumps it, sprints to the next hurdle and under it before sprinting to a
ball on the edge of the box. If the defender wins they clear the ball. If the
attacker wins they shoot at goal.
Group A
Group B
10 meters/yards
10 meters/yards
[ Page 54 ]
10 meters/yards
Variation: Add alternate starts such as lying, sitting on hands, facing

backwards etc.
Drill #2 Three V One (Team)

Mark an area approximately 12 meters/yards by 12 meters/yards. Divide into
groups of four players. One player is designated as the defender who must
try to steal the ball from the other three attacking players. The attackers may
take no more than two touches. This drill forces the defending player to move
and turn quickly. The player in possession must think quickly to avoid being
disposed. When the defender intercepts the ball or it travels outside the area,
an attacker takes the defenders place.
Drill #3 Speedy Feet (Team & Pairs)

Split the group into pairs. Each pair has three soccer balls. One ball is placed
in front of you, one to the left and one to the right no more than 1 meter/yard
away. The other player gives each ball a name or number and calls out a
series of commands. You must touch the top of each ball with both feet
(alternately, not jumping onto the ball!) in the order of the command.
One.
A.
Jack.
Three.
C.
King.
Two.
B.
Queen.
For example, the caller might give the command one, three, two, one.
Alternatively, they might shout Queen, King, King Queen, Jack.
[ Page 55 ]
Drill #4 Number Dribbles (Team & Individual)

Set out a course according to the diagram below. Cones are used to mark out
a series of numbers in varying sizes. Split the team into groups or two or
three and have each player run with the ball around the number or figure.
Each player performs the figure once before moving onto the next figure.
Note: Set out as many figures as you want and vary the heights so players
are required to work over varying distances
Drill #5 Pass and Move (Team)

Set up a course according to the diagram below. A server (yellow) stands at
each cone with a ball. As the player (blue) sprints towards the server they
receive a pass and play it back with one touch. They sprint around the back
of the receiver and on to the next receiver. When each player has performed
the drill three times, change the groups over.
10 meters/yards
[ Page 56 ]
Note: The emphasis of speed should be as soon as the ball is played.

Players are encouraged to focus on a sharp burst of acceleration as soon as
the ball is passed back to the receiver.
Drill #6 Agility T Drill (Team & Pairs)
Set up a series of cones similar to the diagram below. In pairs, one player
acts as the server (yellow). Start by sitting down cross-legged. The drill
begins with the server throwing the ball for you to get up quickly and volley
back. Immediately side step to the right and back. The server should throw
the ball for you to knee or chest back. Immediately side step to the right and
back. The server should bounce the ball for you to pass back. Immediately
run backwards and back to the start this time to head the ball back to the
receiver. Change places.
5 meters/yards
[ Page 57 ]

Drill #7 Sprint Lateral Shuffle (Team & Individual)
Set up a series of markers similar to the diagram below. Starting at the first
marker sprint to the second marker and side step to the third marker.
Continue until the end. Rest and repeat in the other direction so side steps
lead with opposite foot.
10 meters/yards
between cones
Side step
Sprint
Drill #8 Box Drill (Team & Pairs)

Mark out a square approximately 10 meters/yards by 10 meters/yards. Place
a cone in the center of the square. This is the starting position. Each corner is
given a number or name. The coach or training partner calls out a number or
name at random and you must run to the corresponding corner and return to
the center.
[ Page 58 ]
One / A / Jack
Four / D / Ace
Two / B / Queen
Three / C / King
As a variation two players can use the square at once. One player is labelled
A and the other B. The coach calls out two numbers. Player A must run to
the corner corresponding to the first number and player B to the second
number. This drill sounds complicated but its easy to implement and its
excellent for getting players to concentrate.
Drill #9 Follow The Leader (Team & Pairs)

Mark out an area about 10 meters/yards by 10 meters/yards. In pairs, one
player runs randomly within the marked area. The other player must follow
maintaining no more the 2 meters/yards distance. The leader should be
changing direction and pace constantly. Two sets of pairs can be added to
the area so players must be conscious of whats around them also.
Drill #10 Agility Ladder Drills (Team & Individual)

Agility ladders are excellent for improving foot speed, co-ordination and
overall quickness. They can cost anywhere from $30 for shorter ladders to
over $100 for more elaborate designs. An alternative is to either make your
own with some white parcel string and a few soccer net pegs (make sure the
pegs are pushed flush into the ground). Alternatively, you can paint a simple
ladder pattern on grass with some white wash or use white adhesive tape
(masking tape). Each section of the ladder should be about 1.5 feet square
and ten sections is ample.
[ Page 59 ]
Hop Scotch
Start with your feet hip width apart at the

bottom of the ladder
Jump up with both feet and land on the left foot
only in the first square
Immediately push off with your left foot and land
with both feet in the second square
Immediately push off with both feet and land on
your right foot only
Push off from your right foot and land on both
feet.
Repeat this pattern for the full length of the ladder
In-Out
Start with your feet hip width apart at the bottom

of the ladder
Step into the first square with your left foot first,
immediately followed by your right foot
With your left foot step outside to the left the
second square, then immediately step outside
the second square with your right foot
Step back into the third square with your left
foot first, followed by your right foot.
Repeat this pattern in fluid motion for the length
of the ladder
Lateral Feet Drill
Start with both feet outside of the first

square and to the left
Step into the first square with your left foot
first, immediately followed by your right
foot... in a 1-2 motion
Step to the right, outside the first square
again with your left foot fist, followed by
your right
Now step diagonally left into the second
square, with the left foot leading always
keeping the same 1-2 motion
Now step out to the left-hand side of the
second square and repeat for the full
length of the ladder
[ Page 60 ]
The Tango
Start with both feet outside of the first

square and to the left
Cross your left leg over your right and
into the centre of the first square. Your
right leg should immediately follow to
the right of the first square, followed by
your left leg
It's a 1-2-3 motion like you're dancing
From here your right foot comes
across your left and into the centre of
the second square as the pattern is
repeated in the opposite direction
Repeat for the full length of the ladder
Five Count
Start with your feet hip width apart at the

bottom of the ladder
Step out to the right of the first square With
your right foot immediately followed by
placing your left foot into the first square
Bring your right foot along side your left in
the first square then step into the second
square with your left foot immediately
followed by the right
Count these first five steps in a 1-2-3-4-5
manor
Reverse the sequence by stepping out to
the right of the third square with your left
foot
Repeat for the full length of the ladder
Drill #11 Super Shuttle (Team & Individual)

Set a series of cones out in a cross formation. See the diagram below. Run
backwards to the center cone, side step to the right cone (or your left as you
look at it on the diagram), side step back to the centre cone still facing the
same way. At the center cone turn and sprint forward to the end cone. Now
run back to the center cone, side step to the right, side step back to the
center, then turn and sprint back to the start.
[ Page 61 ]
10
meters
yards
5 meters/yards
[ Page 62 ]
SECTION 4
FLEXIBILITY
EXERCISES
Flexibility Exercises
Good flexibility helps players to become faster and more powerful. It also
plays an important role in injury prevention by increasing range of movement
and decreasing muscle tightness.
The flexibility exercises below are split into two groups, which are static
stretches and dynamic stretches.
Static Stretching Exercises

Static stretching is one of the safest and most effective ways to increase both
static-passive flexibility AND dynamic flexibility. Its best to perform these
types of stretches at the end of a training session or game when the body is
completely warm and muscles are most receptive to changing length.
Guidelines
You should be thoroughly warmed up before performing these exercises

Stretch to just before the point of discomfort
The feeling of tightness should diminish as you hold the stretch
Breath out into the stretch. Avoid breath holding
Hold each stretch for 10-30 seconds
If tightness intensifies or you feel pain stop the stretch
Shake out limbs between stretches
Complete 2-3 stretches before moving onto the next exercise
Stretch #1 Neck Forward

Tuck chin down towards chest
as you breathe out. Hold and slowly
return to start.
Stretch #2 Neck To Side

Facing directly forward, tip your
head to one side. Return to start
and repeat other side.
Stretch #3 Neck Turn

Facing directly forward, turn your
head to right and hold. Return to
start and repeat other side.
[ Page 64 ]
Stretch #4 Shoulder & Chest

This can be performed kneeling or
standing. Clasp hands behind back
and straighten arms. Raise hands
as high as possible and bend
forward from the waist and hold.
Stretch #5 Arm Across Chest

Place one arm straight across chest.
place hand on elbow and pull arm
towards chest and hold. Repeat with
other arm.
Stretch #6 Hand On Shoulders

Place both hands on shoulders and
push elbows back as far as possible.
Hold for 10-30 seconds.
Stretch #7 Triceps Stretch

Place one hand behind back with
elbow in air. Place other hand on
elbow and gently pull towards head.
Hold and repeat with other arm.
Stretch #8 Knees To Chest

Lying on back pull both knees
into chest and hold. Hands should
be on hamstrings as shown and
not on knees.
Stretch #9 Curl Up
With feet flat on ground, grab
knees and pull to stretch upper
back. Place chin towards chest
and hold.
[ Page 65 ]
Stretch #10 Knee To Chest

Similar to stretch #8 only stretching
one leg at a time.
Stretch #11 Low Back Twist

Sitting down with legs outstretched
straight, place palms on floor and
twist to one side. Use hands to
increase the stretch and hold.
Repeat for other side.
Stretch #12 Glute Stretch

Sitting on floor with right leg bent,
place right foot over left leg. Place
left arm over right leg so elbow can
be used to push right knee. Hold
and repeat for other side.
Stretch #13 Seated Groin

Sit with legs bent and soles together.
Gently press knees down to increase
Stretch.
Stretch #14 Adductor Stretch

Stand with feet as wide apart as is
comfortable. Shift weight to one
side as knee bends. Reach towards
extended foot and hold. Repeat for
other side.
Stretch #15 Seated Hamstring
Sitting on the floor with both legs
outstretched, bend from the waist and
try and reach your toes. Keep legs
straight and feet together and hold.
Stretch #16 Single Leg Hamstring

Similar to stretch #15 only with one
leg outstretched. Hold and repeat with
the other leg.
[ Page 66 ]
Stretch #17 Hamstring & Glute

Lying on your back, bend one knee
and pull the other knee towards your
chest. Try to straighten your leg as
far as possible while holding your
thigh in place. Hold and repeat with
the other leg.
Stretch #18 Lying Quadriceps

Lying on your left side bend your
right leg behind you and grab the
bottom of your leg (just above ankle).
Pull heel into buttocks and hold.
Repeat with the other leg.
Stretch #16 Standing Quadriceps

Standing on one leg grab the bottom
of one leg (just above ankle). Pull
heel into buttocks and push the hips
out. Your thigh should be perpendicular
to the ground. Hold and repeat with the
other leg.
Stretch #17 Hip Stretch
Stand with one foot about 3 feet in
font of other. Bend front leg 90
degrees and keep back leg extended.
Hold and repeat with other leg.
Stretch #18 Standing Calf

Place feet in front of each other about
18 inches apart. Keep back leg straight
and heel on the floor. Push against a
wall to increase the stretch. Hold and
repeat with other leg.
Stretch #19 Single Leg Calf

Standing with feet together, bend
to place hands on ground. Let right
knee bend slightly and keep left leg
straight with heel flat on ground. Hold
and repeat with other leg
[ Page 67 ]
Stretch #20 Inside Ankles

Gently roll ankles inwards and hold.
Stretch #21 Outside Ankles

Gently roll ankles outwards and hold.
Dynamic Stretching Exercises

Dynamic stretching is ideal as part of a pre-match or pre-training warm up.
Recent research recommends dynamic stretching ahead of static stretching
during the warm up to aid performance and prevent injury.
Guidelines
Perform dynamic stretches at the start of a training session or pre-game warm
up. They should follow 5-10 minutes of light aerobic exercise so the body is
completely warm. You can also incorporate the drills and movements below
into agility sessions. Dynamic stretching exercise should be performed in sets
of 5-10 repetitions.
Stretch #1 Arm Swings & Circles

Standing with feet shoulder width apart,
extend the arms out to the sides and then
bring them across the chest. This stretches
the chest and shoulder muscles. Another
good upper body dynamic stretch is to make
large circles again crossing the arms in front
of your body.
Stretch #2 Side Bends

This stretch loosens the torso and upper
back muscles. Place one hand by your side
and the other above your head. Reach down
to one side as far as is comfortable and then
immediately repeat to the other side switching
the position of your arms as you do.
[ Page 68 ]
Stretch #3 Carioca
This stretch helps the muscles surrounding the
hip joint and the lower back to release. Moving
in a sideways direction start by putting your
right leg across your left (as in the diagram).
The next step is with your left foot to the side.
Now step with your right leg behind your left
leg. The result looks something like a salsa
dance!
Stretch #4 Funny Walk
To stretch the hamstrings dynamically walk
with out bending the knees, attempting to touch
each foot with each stride.
Stretch #5 High Knees

To stretch the hip extensors dynamically, walk
bringing the knees as close to the chest
as possible.
Stretch #6 Walking Lunges

This stretch is superb for stretching the hip
flexors which can become tight in soccer
players. With hands clasped behind your
head walk with an exaggerated lunging
movement. Be sure to keep your trailing
knee off the floor.
Stretch #7 Inside Leg

This stretch is very similar to static stretch
#7 above. The difference is that the stretch
is not held in position. Instead shift your
weight from side to side (without bouncing)
so that the left leg is stretched then the right
and so on.
[ Page 69 ]
Stretch #8 High Knee to Ball

Have a partner hold a soccer ball at waist
height and try to touch the ball with alternating
high knees. The movement should be kept
rhythmical and continuous by bouncing on your
toes gently in between each high knee. Change
places after 1 minute.
Stretch #9 High Toe to Ball

As with the drill above have a partner hold a ball
at waist/chest height. Try to touch the bottom of
the ball alternating with each foot. You should
be bouncing gently on your toes rather than
staying flat footed throughout the drill. Continue
for 1 minute and change places.
Stretch #10 Round House
With a partner holding a ball at arms length lift
your right foot over and around the top of the
ball in an anticlockwise direction. Now take the
same foot over and around the ball in a
clockwise direction. Repeat for a total of 10
roundhouse kicks and repeat on the left leg.
Stretch #11 Straight Leg Volley

Have a partner throw a ball for you to volley
back at about waist height. Keep your leg
straight and use the inside of the foot. You
may have to adjust your position to the side
so you are further away from the ball in order
to avoid bending the knee. Repeat 10 times
for each leg and repeat for the other leg.
[ Page 70 ]
SECTION 5
FITNESS TESTS
Fitness Tests
Soccer is an intricate blend of endurance, strength, power and speed. A

fitness test battery should include assessments that measure each of these
components.
Ideally, each test must also replicate the same energy demands and
movement patterns within the game. Taking endurance as an example, a
running test is more appropriate than a cycle ergometer test. An intermittent
running test (such as the multistage shuttle run) is more suitable than a
continuous than a continuous run.
There is nothing to stop you from making your own tests up! Be sure to make
a precise and detailed note how your test was performed so that it is
repeatable. Here are a selection of well-established fitness tests that are
appropriate for soccer. See section 6 of Total Soccer conditioning for more
details.
Aerobic Endurance Tests

There are a number of field tests that measure aerobic endurance power.
They are simple to perform, require little or no equipment and are reasonably
accurate. They also allow coaches to test large groups of players
simultaneously. An endurance test is usually one of the last assessments in
the test battery as it is the most exhausting.
Test #1 - Hoff Shuttle Run

This recently devised test is based on a dribbling circuit and results show a
strong correlation to laboratory testing for maximum oxygen uptake. A
recommendation is provided that under-15 soccer players should be able to
cover more than 2100m in the Hoff test. The diagram below shows the circuit.
There is no formula to convert to a score to VO2max but for practical purposes
VO2max is not needed anyway.
[ Page 72 ]
Fitness Tests
30 meters
25 meters
7 meters
10 meters
7 meters
Hurdles
30-35cm
high
10 meters
7.5 meters
10 meters
Cones
2 meters
apart
Backward dribbling
10 meters
3-meter gate
15 meters
12 meters
10 yards/meters
between cones
START
30 meters
Players perform the circuit for 10 minutes. The total number of circuits and
the point on the final circuit is noted. Players dribble a ball around the first set
of cones and up to the three hurdles. They pass the ball through the hurdle
while jumping over it being careful not to knock the ball too far ahead. They
must the navigate the nest series of cones as quickly as possible. They
dribble backward up to the 3-meter gate and then back to the start.
Overall this is an excellent soccer-specific endurance test and one of the few
to incorporate a ball.
Test #2 - Multistage Shuttle Run

This test involves continuous running between two cones 20m apart in time to
recorded beeps. The time between beeps decrease every minute forcing the
players to speed up. Each minute is called a level. The player must reach
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Fitness Tests
each cone at or before the bleep. If they are short a warning is given and they
must catch up. If they fail to reach the next cone in time the test is ended.
There are several versions of the multistage shuttle test; the most common
version has an initial running speed of 8.5 km/hr and increases by 0.5 km/hr
every minute.
The player records the number of levels and shuttles. This score can then be
converted into a value for VO2max with a table supplied with the test kit should
it be required. You can get the multistage shuttle test (tape or cd recording
and conversion chart) from several specialist stores online. You will also need
a tape recorder/cd player, measuring tape, cones and recording sheets.
Test #3 Cooper 12-Minute Run

This test simply involves running continuously for 12 minutes. If you have
access to a standard, 400 meter athletic track, use that to measure the
distance. Alternatively run around the perimeter of a soccer pitch. You
should know the dimensions of the pitch either in yards or meters. Either way,
use the same track/pitch each time you test. Use one of the following
formulas to predict VO2max:
For distance in Meters...

0.0225 x meters covered minus 11.3
For distance in Yards...
0.0206 x yards covered minus 11.3
For example, if you covered 3000 meters...

0.0225 x 3000 - 11.3 = 56.2 ml/kg/min
Compare your result to that of professional and semi-professional footballers
in section 6.2.1 of Total Soccer Training
Test #4 Balke 15-Minute Run

Very similar to the Cooper run except that you must run for 15 minutes
continuously. The difference is that you must try to maintain a constant pace
which is less specific to the game of soccer. Again, note the final distance
and use the table below to elicit VO2max:
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Fitness Tests
Balke 15-Minute Run

Distance (meters)
VO2max (ml/kg/min)
6000
5600
5200
4800
4400
4000
80.0
75.0
70.0
65.5
61.0
56.5
Test #5 - Rockport Test

This test is less specific for soccer and is more suitable for players recovering
from injury. You can also predict a value for VO2max from the results. The
Rockport test involves walking for 1 mile (1600 meters) as quickly as
possible. Its easiest to measure and track the distance on a standard 400
meter athletic track. At the end of the test record the time taken and heart
rate. To convert the score into a value for VO2max go to:
http://www.sport-fitness-advisor.com/endurancetests.html
You will find an online calculator that allows you to enter your age, weight,
time and heart rate.
Strength & Power Tests

To measure a players strength accurately its important to conduct a few
different assessments. One measures maximal or basic strength. A second
test measures strength endurance and a third test will measure explosive
power.
Remember that the order in which these tests are performed is important.
Maximal strength and power assessments should preceded strength
endurance testing, which is more fatiguing. Its also important to leave at least
five to ten minutes between tests so you are fully rested.
Test #1 One Repetition Maximum (1-RM)

The one rep max (1-RM) is still considered the 'gold standard' of strength tests
by most coaches. The procedure usually consists of the bench press and leg
press. Both of these are compound movements incorporating most of the
large muscle groups in the upper and lower body. However, you may want to
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Fitness Tests
perform a 1-RM test on the leg extension and hamstring curl as these
movements closely match a kicking action. You could also test each leg
unilaterally (one at a time) to compare strength in the right side compared to
the left.
Free weights are usually more appropriate than weight machines for sportsspecific strength training. However, if you plan to train using machines then
test on machines also. Remember that the two different type of equipment
will produce slightly different physical adaptations.
Testing Procedure
1. Warm up thoroughly with light aerobic exercise and 10 minutes of
stretching to all major muscle groups.
2.Chose a weight that you think is about 90% to 100% of your 1-RM.
3. Perform the exercise making sure a coach or training partner is there to
sport you.
4. Rest for at least 5mins.
5. Add as small a weight increment as possible and try again. Remember to
have your spotter with you.
6. Keeping resting and repeating until you find a weight that you can't quite
manage on your own. The weight before that is your 1-RM.
Take your 1-RM weight for the bench press and leg press and divide it by
your body weight. So for example if you leg pressed 300lbs and you weigh
175lbs your score is 1.7. Check your score with the table below:
Relative One Repetition Maximum Results

Bench Press
Poor
Fair
Average Good
Male
0.6
0.8
1.0
1.2
1.4+
Female
0.3
0.4
0.5
0.6
0.7
Male
1.4
1.8
2.0
2.4
2.8
Female
1.2
1.4
1.8
2.0
Excellent
Leg Press
[ Page 76 ]
2.2
Fitness Tests
Test #2 Push-Up Test

Along with the sit up test below, the push-up test is a standard field
assessment for measuring strength endurance. The aim is to complete as
many full push-ups as possible in one minute. Men should perform a
standard push up while for women push-ups with bent knee support (i.e.
weight on knees rather than toes) are more suitable. Use the table below to
measure your score:
Push-Up Test Results

Push Ups
Poor
Fair
Male
10
20
30
40
50+
Female
10
20
30
40
50+
Average Good
Excellent
Test #3 Sit-Up Test

Complete as many full sit-ups in one minute as possible. A full sit-up should
be performed and not a crunch. Knees should be bent with feet flat on the
ground. Hands should rest against temples rather than behind the neck.
Use the table below to measure your score:
Sit-Up Test Results

Push Ups
Poor
Fair
Male
20
30
40
50
60+
Female
20
30
40
50
60+
Average Good
Excellent
Test #4 Standing Long Jump

Along with the standing vertical jump the long or broad jump is an accepted
assessment for ultra-short term power.
Testing Procedure
1. Mark out a line and stand with your feet slightly apart.
2. Taking off and landing with both feet, swing your arms and bend your knees
to jump forward as far as possible.
[ Page 77 ]
Fitness Tests
3. Measure the distance in meters. Rest fully and repeat for a total of 3
jumps. Take the longest of the three trials as your final score.
4. Compare your results with the table below:
Standing Long Jump Results

Push Ups
Poor
Fair
Average Good
Excellent
Male
<2.0m
2.3m
2.5m
2.7m
>3.0m
Female
<1.7m
1.9m
2.2m
2.5m
>2.8m
Test #5 Standing Vertical Jump

This is a good test for soccer because it measures jumping power relevant for
heading ability. Its also useful for goalkeepers. You will require some
powdered chalk for this test.
Testing Procedure
1. Chalk your hand and stand next to a wall side on. Keeping your feet flat on
the ground, reach up as high as possible and make a mark.
2. Relax for a moment. Bend your knees to right angles and jump as high as
possible making a second mark on the wall.
3. Measure the distance between the two marks. Rest fully and repeat 3
times. Take the best score over the three trials and compare your result with
the table below:
Standing Vertical Jump Results

Push Ups
Poor
Fair
Average
Good
Excellent
Male
<46cm
50cm
55cm
60cm
>65cm
Female
<36cm
40cm
45cm
50cm
>55cm
* Professional soccer players average 60cm
Jump height can also be converted into power using the following formula:
Power = Body Mass (kg) x (4.9 x height jumped in meters)2
For example, a 176lb player (80kg) who jumps 50cm (0.5 meters) would have
480kg-m of power:
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Fitness Tests
80 x (4.9 x 0.5)2
= 80 x 2.452
= 80 x 6.0
= 480kg-m
Speed & Agility Tests

As with strength, its beneficial to have a few different speed tests to measure
different aspects of agility and quickness in soccer. These could include a
pure speed test over a short distance, a speed endurance test and an agility
test. Speed tests should occur towards the beginning of the test battery.
Because they are so short, they wont hinder other subsequent tests but
results will be less reliable if you try to perform speed assessments after a
long endurance run for example.
Test #1 30-Meter Sprint Test

This test is used to measure acceleration and speed off the mark. A longer
distance isnt relevant to soccer where players rarely run flat out for more than
20-30 meters/yards.
Testing Procedure
1. Set up 2 cones 30 meters apart starting at one cone.
2. On a signal of Marks Set Go sprint to the other cone as quickly as
possible.
3. Have a training partner record the time.
4. Rest fully and repeat three times. Take your best time as the result.
Any time under 5.0 seconds is good. Professional soccer players average
4.0 seconds.
Test #2 30-Meter Sprint Fatigue Test

Soccer players are often required to produce back-to-back sprints during a
game. This test measures sprint fatigue or speed endurance. Its made more
soccer-specific by adding in a deviation. For this test you will require 12
cones, a stopwatch and training partner to record times.
[ Page 79 ]
Fitness Tests
5 meters
5 meters
A
10 meters
Testing Procedure
1. Set up the cones according to the diagram above.
2. Sprint from A to B through the cones as quickly as possible deviating 5
meters sideways. Have your training partner record the time.
3. Slow down over 10 meters and jog slowly back to A taking 30 seconds to
do so.
4. Repeat the sprint again immediately.
5. Complete a total of 10 sprints and have your training partner record all the
times.
6. Subtract your fastest time from your slowest time. This is your sprint
fatigue index. For example, if your slowest sprint was 7.5 seconds and your
fastest was 6.9 seconds your sprint fatigue is 0.6.
Use the table below to compare your results to professional players:
Sprint Fatigue for Professional Players
Average
Range
Best
Sprint
Ave.
Sprint
Sprint
Fatigue
6.80
7.10
0.64
6.53-7.01
6.83-7.31
0.15-0.92
Another useful way of interpreting the results is to take the average of the first
3 trials and divide it by the average of the last three trials. If your results
were
7.1s, 6.9s, 6.9s, 7.0s, 7.2s, 7.1s, 7.3s, 7.3s, 7.4s, 7.5s
The average of the first three trials is 6.97s.
The average of the last three trials is 7.40s.
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Fitness Tests
6.97 7.40 = 0.94 = 94%

You can then compare your score with the table below:
Sprint Fatigue (%)

Poor
Fair
<79%
80-84%
Good
Excellent
85-89%
+90%
Test #3 Illinois Agility Test

This test measures your ability to change direction quickly. You will need 8
cones, a stopwatch and a training partner to record the time.
6 feet
30 feet
Testing Procedure
1. Set up the cones according to the diagram above.
2. Sprint the course from start to finish and have your training partner reord
the time.
3. Rest fully and repeat the test a total of 3 times. Take your best time and
compare to the table below:
Illinois Agility Test Results

Poor
Fair
Average
Good
Excellent
Male
>18.8s
17.7-18.8s
16.8-17.6s
15.9-16.7s
<15.9s
Female
>23.4s
22.5-23.4s
18.7-22.4s 17.5-18.6s
<17.5s
[ Page 81 ]
Fitness Tests
Flexibility Tests
You should be completely warmed up before performing any type of stretching
test. They are best left until the end of a test battery as static stretching prior
to strength and power events can negatively effect performance. You can test
flexibility more often than other components of fitness every 6-8 weeks
perhaps.
Test #1 The Modified Sit & Reach Test

The sit and reach test is the most commonly used flexibility test. It measures
the range of movement in the lower back and hamstrings. You will need a
box about 30cm (12 inches) high and a 1-meter rule.
Testing Procedure
1. Sit on the floor with your back and head against a wall. Legs should be out
straight ahead and knees flat against the floor.
2. Have someone place the box flat against your feet (no shoes). Keeping
your back and head against the wall stretch your arms out towards the box.
3. Have someone place the ruler on the box and move the zero end towards
your fingertips. When the ruler touches you fingertips you have the zero point
and the test can begin.
4. Lean forward slowly as far as possible keeping the fingertips level with each
other and the legs flat. Your head and shoulders can come away from the
wall now. Do NOT jerk or bounce to reach further.
5. Slowly reach along the length of the ruler 3 times. On the third attempt
reach as far as possible and hold for 2 seconds. Have your training partner
read the score. Repeat twice and compare your best score with the table
below:
Modified Sit & Reach Test Results

Poor
Fair
5cm
25cm
Average
Good
Excellent
30cm
35cm
45cm
Alternatively you can buy the sit and reach test including a protocol guide from
somewhere like http://www.power-systems.com/
[ Page 82 ]
Fitness Tests
Test #2 Trunk Rotation Test

The trunk rotation test measures the flexibility of the core and shoulders. You
require nothing other than a brick wall and a piece of chalk.
Testing Procedure
1. Mark a vertical line on the wall. Stand with your back to the wall directly in
front of the line. You should be about arms length away from the wall with
your feet shoulder width apart.
2. Extend your arms out directly in front of you so they are parallel to the floor.
Twist your trunk to your right and the touch the wall behind you with your
fingertips. Your arms should stay extended and parallel to the floor. You can
turn your shoulders, hips and knees as long as your feet don't move.
3. Mark the position where your fingertips touched the wall. Measure the
distance from the line. A point before the line is a negative score and a point
after the line is a positive score.
4. Repeat for the left side and take the average of the 2 scores and compare
with the table below:
Trunk Rotation Test Results

Poor
Fair
Average
Good
Excellent
5cm
10cm
12cm
15cm
20cm
Test #3 Groin Flexibility Test

This test measures range of movement in the adductor muscles. The only
piece of equipment you need is a ruler or tape measure.
Testing Procedure
1. Sit on the floor with your knees bent, feet flat on the floor and legs together.
2. Let your knees drop sideways as far as possible keeping your feet together.
The soles of your feet should be together.
3. Clasp your feet with both hands and pull you ankles as close to your body
as possible. Measure the distance from your heels to your groin. Compare the
results with the table below...
Groin Flexibility Test Results

Poor
Fair
Average
Good
25cm
20cm
15cm
10cm
[ Page 83 ]
Excellent
5cm
Fitness Tests
Test #4 Goniometer Testing

A goniometer is basically the same as a set of
compasses. You can use them to accurately measure
your range of movement at every joint angle. You will
find them at http://www.allheart.com for under $7.00.
[ Page 84 ]

Sporting Excellence Ltd. All rights reserved worldwide.
No part of this publication may be stored in a retrieval system,
transmitted or reproduced in any way, including but not limited
to digital copying and printing. Some images in this book are
copyright www.fitnessgenerator.com
The author, Phil Davies, and the publisher, Sporting
Excellence Ltd have made their best effort to produce a high
quality, informative and helpful book. But they make no
representation or warranties of any kind with regard to the
completeness or accuracy of the contents of the book. They
accept no liability of any kind for losses or damages caused or
alleged to be caused directly, or indirectly, from using the
information contained in this book. Please see the disclaimer
on page ii.

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