Mooredale SC

Soccer Specific Fitness Program

2021-22 Season
Martine Eleuteri
Mooredale SC
Sports Science Fitness Coach
Agenda:

High Performance Soccer Training Program

• Why High Performance Training
• Components Of Strength Training
• Muscular Strength in Soccer
• Definition of Bio-Mechanics in Sport
• Sports Bio-Mechanics
Core Stabilizing Equipment
• Combining High Performance Training and Nutrition for building Athletes
• Complex Training Strength & Conditioning Workout for Athletes
• Complex Training Strength & Conditioning example Workout for Athletes
• What is Functional Strength Training?
• Female Soccer Players
• Youth Conditioning
• How does Strength Training prevent Injury?
• Pre Season Strength & Conditioning, Preparing for the Season
• Important Guidelines for Plyometric Training
• Priority of Fitness Elements in a Training Program
• In Season Soccer Training Program

Assessment Training Structure

• Physical Testing Protocol in accordance with Ontario Soccer

Fitness Training Program

• Outdoor Fitness Program
The 5 Elements for Athletes
MSC Technical Direction Plan Strategic Partnership
• References
•
•ImprovesResistance, Power Drills, Speed/Agility,
Core Intensive

•Strength Training WBI-Whole Body Integration

•Strength
training for soccer is an important step towards
becoming an advanced soccer player and all round
athlete
•Despite the obvious benefits of strength training, many players and
coaches fail to emphasize it as part of an effective workout program.

•Strength training too often gets lost in the shuffle, or neglected in favor
of cardio and agility training.

•In the end, players must have the endurance to play hard for a whole
game, the agility to play effectively, and the strength to compete against
rugged, physical defenders.
Building Core Strength
▪ Developing core strength is the most important part of a strength training
program for soccer.
▪ A strong core helps a player avoid injury, build agility, and get faster.
▪ It helps the upper body and lower body work in unison, rather than be out of
balance.
▪ Regular soccer movements such as kicking, running, and cutting can place
uneven demands on the body.
▪ For example, it’s normal for a typical right-footed soccer player to have a
more developed right leg.
▪ Core strength keeps a body balanced so that all muscle groups are
similarly developed and working together.
Strength-training Goals by Position
The strength training goals a player has should be created with a few factors in mind. While general
core strength is a plus, the goals that a player has should depend, in part, on the position he
occupies.

Forwards
Strength training for most forwards should emphasize agility and balance, making core strength the
top priority. It’s helpful for forwards and attacking midfielders to be quick and agile. Leg exercises
should create a balance between hamstrings and quadriceps, with an emphasis on lean muscle fiber.
Generally speaking, the goal should be to compliment cardio and plyometric work by strengthening
muscles and ligaments in the midsection and trunk.

Defenders
Defenders face the challenge of creating a workout program that appropriately balances increasing
speed without sacrificing strength. Rugged, tough defenders who lack speed can be beaten in one-
on-ones by speedy forwards. On the other hand, light defenders can be pushed around in the 18-
yard box. Therefore, it’s important to have a well-rounded strength training program. The best
defenders and defensive midfielders work around the year, especially in the off season.

Goalkeepers
Goalkeepers need the leg strength for powerful goal kicks, the upper body strength to battle against
tough strikers in the penalty box, and the quickness to cover the entire mouth of the goal. Goalies
must excel at quick, explosive movements, and plyometric training is perfect for developing these
habits. Strength training that supplements plyometric work by building leg and core endurance is a
great foundation for a goalie workout program.
3 Essential Components of strength training for Soccer
players :
•1.Develop Lower body strength:
• Essential for jumping, kicking the ball, tackling and explosive speed to compete for loose balls in
the final minutes of games.

•2. Developing Core Strength :

• Working on abdominals, lower back and trunk helps with sudden twists, turns, stops and starts that
are the foundation of competitive soccer. Core strength is the most important part of a strength
training program for soccer. A strong core helps a player avoid injury, build agility, and get faster. It
helps the upper body and lower body work in unison, rather than be out of balance

•3. Developing upper body strength:

•Players with strong upper bodies are better able to shield the ball, fend off opponents, and play with
more overall power and explosiveness. Players must have endurance to play hard for an entire
game, agility to play effectively and the strength to compete against rugged physical defenders.
Specific muscles groups that are targeted during
resistance exercises to their maximum capacity are as
follows:

 Lower Body: Glutes, quads, hamstrings and calves

(gluteus maximus, gluteus minimus, rectus femoris,
quadriceps, soleus, gastrocnemius)

 Core: Abs, (rectus abdominus, internal/external

obliques, erector spinae)

 Upper Body: Shoulders, Bicepts,Triceps

( deltoids, pectoralismajor, latissimus
dorsi, teresmajor, rhomboids, triceps,
biceps)
 Biomechanics is the science of movement of a living body, including how
muscles, bones, tendons and ligaments work together to produce
movement. Biomechanics is part of the larger field of kinesiology,
specifically focusing on the mechanics of movement. It is both a basic
and applied science, encompassing research and practical use of its
findings.
 Biomechanics includes not only the structure of bones and muscles and
the movement they can produce, but also the mechanics of blood
circulation, renal function, and other body functions.
 Biomechanics can be applied to individuals, analyzing their movements
and coaching them for more effective movement during exercise and
sports movement. An individual’s running gait or soccer kick can be
filmed and recommendations made for them to change and improve it.
 Biomechanics can be used in the design of sports equipment, clothing,
shoes, and the fields and facilities where sports are played. A shoe can
be designed for the best performance for a middle distance runner or a
racket for the best grip.
 Biomechanics can study sports techniques and training systems and
develop ways to make them more efficient. This can include basic
research into how hand position affects propulsion in swimming. It can
propose and analyze new training techniques based on the mechanical
demands of the sport, aimed at resulting better performance.
 Biomechanics can be applied to studying the causes, treatment, and
prevention of sports injuries. Research analyzes the forces at work that
can lead to an ankle sprain and how shoe design or the playing surface
might reduce the risk of injury.
Kettle Bell Abdominal Bracing
This contraction of the key core muscles is called the “ABDOMINAL BRACE”. An
abdominal brace occurs when you have contracted the abdominal, lower back, and
buttock muscles all at the same time. The abdominal brace has been proven to enhance
stability of the spine and lower back
ViPR - ViPR is whole-body integration and, as such, using the entire body for
movement. It allows sports-specific movements, or movements that are designed to elicit
a certain response in the body that has direct carry over into a sporting movement, to be
loaded at any speed, in any direction and in any environment.
Bosu - Balance and stability are key drivers of athletic performance. They increase
your center of gravity, allowing you to produce greater force and strength and make more
precise movements. Without them, you cannot expect to perform at an optimal level or
make gains in your sport.
Balance Exercises Are Game-Changers
•Along with High Performance training Athletes need
proper Nutrition

•Learn how good nutrition will improve

•your soccer performance and help
maintain good health

•Learn about what to eat and drink before and after

practises and games

•Learnabout supplements and how they can help support

your nutrition plan
 Up until about 40 years ago, most athletes were told to avoid resistance training because the
misperception was that strength training would actually reduce their athletic performance. Of
course, we now know that a proper strength and conditioning program is essential for athletes
who want to reduce their risk of injury and enhance their performance.
 Athletic performance is based on a number of skills that can be developed through a sports
conditioning program. This particular program focuses on improving both muscular strength
and power using a technique called post-activation potentiation (PAP), also commonly referred
to as complex training.
 Complex training combines strength exercises from the load phase of the ACE Integrated
Fitness Training® (ACE IFT®) Model and power exercises from the performance phase to
improve both muscle force production (strength) and the rate of force production (power). A
complex training set involves performing two exercises back to back, with a brief rest period in
between. The first exercise is a strength exercise using a heavy weight for four to six
repetitions (ideally fatiguing by the final rep). The second exercise is a power exercise focusing
on explosive movement for five to eight repetitions. There should be a 30- to 45-second rest
interval between the strength and power exercises and a 90- to 120-second minute rest
interval after both exercises.
 It is important to perform a number of mobility exercises for a proper dynamic warm-up
before attempting a high-intensity training program. There are two ways to do a complex
workout: Complete all complex sets of one exercise before moving on to the next, or combine
the exercises into a circuit. Circuit training allows you to reduce the rest time between complex
sets, which increases the challenge of the workout.
 Functional strength training involves performing work against
resistance in such a manner that the improvements in strength
directly enhance the performance of movements so that an
individual's activities of daily living are easier to perform. Simply
stated, the primary goal of functional training is to transfer the
improvements in strength achieved in one movement to
enhancing the performance of another movement by affecting
the entire neuromuscular system.
 In functional training, it is as critical to train the specific
movement as it is to train the muscles involved in the movement.
The brain, which controls muscular movement, thinks in terms of
whole motions, not individual muscles.
 Exercises that isolate joints and muscles are training muscles,
not movements, which results in less functional improvement.
For example, squats will have a greater "transfer effect" on
improving an individual's ability to rise from a sofa than knee
extensions.
 For strength exercises to effectively transfer to other movements,
several components of the training movement need to be similar to the
actual performance movement. This includes coordination, types of
muscular contractions (concentric, eccentric, isometric), speed of
movement and range of motion.
 Each individual component of the training movement must be viewed as
only a single element of the entire movement. The exercises with the
highest transfer effect are those that are essentially similar to the actual
movement or activity in all four components. It is important to note,
however, that individuals cannot become expert at a particular
movement or activity by training only with similar movements. For
optimal results, repeated practice of the precise movement is required.
 Exercises performed on most traditional machines tend to be on the
low-end of the functional-training continuum because they isolate
muscles in a stabilized, controlled environment. While it may be true that
traditional, machine-based exercises are not the best way to transfer
performance from the weight room to the real world, it does not mean
that such exercises should not be a part of a training program.
Physical and psychological
considerations
Predisposition for knee injuries and
hamstring weakness
Lack of upper body strength
1-2 years developmentally ahead of
boys
Value trust, and friendship, sometimes
more than competition
Coaching: use the “sandwich”
technique
(compliment →feedback →compliment)
 Developmental Differences between Females
and Males
 U13 Girls: Optimal window for speed
development
 U15 Girls: Optimal window for muscular
strength development
 U13 Boys: Optimal window for aerobic
endurance development
 U15 Boys: Optimal window for speed and
power development
 Average Age of Peak Height Velocity
 U11,U13, U15,U17
 Female Soccer Training
 Physical and psychological considerations
 Predisposition for knee injuries and hamstring
weakness
 Lack of upper body strength
 1-2 years developmentally ahead of boys
 Value trust, and friendship, sometimes more
than competition
 Coaching: use the “sandwich” technique
 (compliment →feedback →compliment)
 The cardiovascular aspects of a young player must mature, just as the other parts of the body have to mature. Everyone
is aware of the false notion that young players should not lift weights, because of the inability of the body to be able to
handle the stress…yet we are putting young players in a considerable amount more stress (5-7 x body weight on joints
in every step, during jogging) when we have them repeatedly running countless miles.
 We can see, through research, that the “sweet spot” for aerobic training in youth players is during their Peak Height
Velocity (PHV) where the aerobic systems are more developed. You can read more about PHV
 Physiologically, there is not much evidence that Vo2Max (quantifiable test that is most often considered the scale for
“fitness”) increases with training, before PHV. After the peak velocity of growth, there is considerable effect of this type
of training.
 Before this PHV “window”, conditioning for young players should be prioritized through the technical demands of the
game. what aerobic conditioning that can be gained is more likely to be progressed by consistently performing the
nature of the sport. Namely, technical work and game-like scenarios.
 However the PHV is individual, this should not excuse coaches to blanket training for all of their players. Understanding
that PHV usually does not occur in girls before 12 and boys before 13/14 years old, there is no reason to do endless
running drills for young players. The result will only cause injury instead of huge conditioning effects. What we do see,
with this training is a high increase in “overuse” or chronic injuries that are caused by too much unspecific conditioning
with little rest that tend to be common amongst young teams (have heard it from players as young as 8 years old).
 The one aspect of specific running that should be prioritized and shows results through conditioning is speed
development. This window (there are 2) is shown at 6-9 years old and 11-14 (girls), 13-16 (boys). Speed is largely
dependant on a genetic number of fast twitch fibers, however there are a large number of fibers that are awaiting the
body to transition them to slow or fast. Long, slow, aerobic conditioning will force these fibers to slow twitch and lose
the ability to create fast movement later in the athlete’s career.
 How does Strength Training prevent injury?
 Strength training in athletics is common practice today. The benefits are obvious and the
immediate crossover of those benefits to the playing field makes it ideal for off-season
conditioning. Injury prevention however, is one benefit that is often overlooked. Strength
training is a very effective tool for injury prevention for a variety of reasons.
 Strength training improves the strength of the muscles, tendons, and even the ligaments
and bones. The stronger muscles and tendons help hold the body in proper alignment
and protect the bones and joints when moving or under impact. The bones become
stronger due to the overload placed on them during training and the ligaments become
more flexible and better at absorbing the shock applied to them during dynamic
movements.
 When an area of the body is used less during an activity it may become weak compared
to other areas. This can become a problem when that area (whether a muscle, ligament,
joint, or specific bone) is called into play suddenly during an activity. That area cannot
handle the sudden stress placed on it and an injury occurs. Strength training, using a
balanced program, will eliminate these weak areas and balance the body for the activities
it is called to do.
 Muscle imbalances are one of the most common causes of injuries in athletics. When one
muscle, or muscle group, becomes stronger than its opposing group, the weaker
muscles become fatigued quicker and more susceptible to injury. A forceful contraction,
near maximal output from the stronger muscle can also cause damage to the weaker
opposing muscle due to the inability to counter the force.
 Muscle imbalances also affect the joints and bones due to an abnormal pull causing the
joint to move in an unnatural pattern. The stronger muscles will cause the joint to pull in
that direction causing a stretching of the opposing ligaments and a tightening of the
supporting ones. These can lead to chronic pain and an unnatural wearing of the bones.
A balanced strength training program will help to counter these effects by strengthening
the weaker muscles to balance them with their counterparts.

 Preseason strength and conditioning programs prepare athletes for
their grueling upcoming season. In particular, building a strength
foundation is important for improving skills, preventing future
injury, and quickly enhancing overall fitness. In the offseason,
athletes are resting to mentally and physically recharge for another
year of competition. Although preseason strength and conditioning
is challenging, it helps athletes transition into high-intensity
training and keep them strong throughout their competition season.
 Preseason strength and conditioning programs focus on re-engaging and activating an
athlete's muscles after the restful off-season. Before athletes can dive into speed, skill, and
power training, they need to focus on regaining full-body strength. More specifically, strength
training should involve exercises that progressively increase muscle strength and hypertrophy.
All athletes begin with a different strength baseline, so it's important to assess each athlete’s
movement patterns individually and start with bodyweight exercises. This general assessment
ensures that athletes master the technique first before progressing to more complex exercises
that ultimately enhance strength. Progressing from bodyweight to loaded exercises, and
continuing to increase weight while maintaining good form will build strength as muscle
groups respond and adapt to the stimulus of lifting. At first, a particular exercise may be
difficult. When muscles are signaled to resist a force, they respond by creating more muscle
tissue and improving the force of each contraction. Once this occurs, the same exercise is no
longer challenging. Athletes must find the balance between adding weight to challenge
themselves and maintaining flawless technique during the season.
 Additionally, using preseason to strengthen muscles surrounding
joints helps reduce the risk of injury. If muscles can support joints at
risk, such as the shoulder of a swimmer, the ankle of a basketball
player, or the knee of a runner, athletes can have a successful and
injury-free season. A review in the Journal of Sports Medicine
concluded that strength and conditioning training reduces sports
injuries to less than 1/3 and overuse injuries were almost halved.
With a long competitive season down the road, athletes should take
advantage of preseason strength training and minimize injury.
 Recap
 Working hard before the season starts reduces an athlete’s chance
of injury, stimulates their muscle growth, and improves overall
fitness. In addition, starting strong and healthy enables athletes to
fine-tune sport-specific skills and work toward other goals during
the season. Preseason strength and conditioning programs prepare
athletes for the long and grueling season and ultimately maximizes
athlete performance.
 Here are some very important guidelines to bear in mind before commencing plyometrics for
soccer…
 Warm up with 5-10 minutes of light aerobic activity followed by 5-10 minutes of stretching to
all major muscle groups.
 Perform plyometrics for soccer at the start of a training session before endurance training or
lots of ball work. Muscles should be fresh.
 Plyometric training will not leave you out of breath or even feeling tired. Athletes often feel the
urge to do more. Don’t. Stick to your program to avoid injury and severe muscle soreness 34
hours later!
 Actions should be performed at high speed and with maximum intensity while
maintaining high quality. For example, in jumping exercises, as your feet touch the ground you
should explode upwards rapidly. Don’t sink into a deep squat – minimize ground contact time.
 Two minutes rest between sets is normal. Remember, the idea is not become fatigued. Keep
good form.
 Plyometrics for soccer should not contain more than 120 ground contacts for each muscle
group in each session.
 Two sessions per week with 24-48 hours rest between during the late pre-season are ample.
One session a week is enough during the in-season.
 It goes without saying – if any muscle feels sore during a session, end it immediately.
 There is one more very important pre-condition before performing plyometrics for soccer…
 You must develop a solid, well-balanced strength base before you begin. Fail to do that and
they can do more harm than good, because plyometrics converts existing strength into power.
The strength has to be there initially.
 Early Pre-Season Late Pre-Season In-Season

Continuous training High Low Low

Interval training Low High Maintenance

Strength training High Moderate Low

Power training High Moderate Maintenance

Speed training Low High Maintenance

Flexibility training High High High

below is an example of how an In-season training week may look…
The competitive season can last up to 8 months. Training at the same level of intensity week in week out only promotes the
chances of injury and burn out. So…
Every 6 weeks or so give your body a break and a chance to recover. For a week, drop the intense speed and power sessions and
just perform 2 or 3 light aerobic sessions instead.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Team
Team
training – Weights Recovery
training –
Interval Training plyometrics session and Rest Match run and
interval
and sprint flexibility flexibility
training
work
Body Mass Index
 Testing Support:

◦ Will require Coaches commitment

◦ Assist Fitness Coordinator during tests
◦ Require up to 6 assistance
◦ Meet with Coaches a week prior to testing
◦ Provide assistance roles and responsibilities
 Physical Protocol
Sports Science Physical Testing Guidelines

1. Body Mass Index

2. Height Leg Power
3. Counter Movement Jump (CMJ)
4. Standing Horizontal Jump
5. Maximal Push-Up Speed
6. 40 – Meter Sprint
7. Intermittent Fitness Test 30-15 IFT
What Is the Purpose of BMI?
The body mass index categorizes people into four weight
classes. Your BMI determines whether you are underweight,
normal weight, overweight or obese. Although BMI offers a
starting point for determining relative body composition,
don't get frustrated if you wind up in the obese category
and are in tiptop shape.
Reason for testing
 Measures vertical jump height, lower body power

How to perform
1. Start by measuring max standing reach height
2. Jump as high as possible, from a standing position
3. Mark point at max jump height reached

Measurement & Criteria

 Assessment based on difference between max
standing reach and max jump height
 Data table is used to compare height specific results
 The countermovement jump (CMJ) is primarily used to measure an
athlete’s explosive lower-body power (2, 3), and has become one of
the most frequently used tests by coaches and researchers to
indirectly measure power in the lower limbs (4). This test can be
conducted either with, or without the use of the arm-swing.
Performing the CMJ with an arm-swing action has shown to
increase performance by 10% or more (5-9).
 The CMJ has been measured using contact mats (4, 10-13), force
platforms (4, 11, 14-16), infrared platforms (15, 17, 18),
accelerometers or linear position transducers (13, 19) and even
video analysis (4, 12, 16, 20), though force platforms are often
considered as the ‘gold-standard’ for test accuracy. The present
issue with measuring the CMJ is the cost and impracticality of some
of the aforementioned equipment. Interestingly however, one recent
study has demonstrated that CMJ can be accurately measured using
a relatively inexpensive high-speed camera (Casio Exilim FH-25
camera) and the KineJump software (20).

 Procedure (How to conduct the test)

 It is important to understand that whenever fitness testing is
performed, it must be done so in a consistent environment (e.g.
facility), so that it is protected from varying weather types, and with
a dependable surface that is not effected by wet or slippery
conditions. If the environment is not consistent, the reliability of
repeated tests at later dates can be substantially hindered and
result in worthless data.
 The Standing Horizontal jump, also called the Broad
Jump, is a common and easy to administer test of
explosive leg power. It is one of the fitness tests in the
NFL Combine. The standing long jump was also once an
event at the Olympic Games, and is also an event in
Sports Hall competitions in the UK.
 purpose: to measure the explosive power of the legs

 procedure: The athlete stands behind a line marked on

the ground with feet slightly apart. A two foot take-off
and landing is used, with swinging of the arms and
bending of the knees to provide forward drive. The
subject attempts to jump as far as possible, landing on
both feet without falling backwards. Three attempts are
allowed. See some long jump.
Reason for testing
 Measures upper body strength and endurance

How to perform
1. Start in push up position, hands
and toes touching floor, arms
shoulder width apart
2. Keep back, knees and neck
straight, lower body with arms
so elbows make a 90 degree angle
3. Max push ups recorded, until
failure (unable to do more)

Measurement & Criteria

 Digital counter measures contact between adjustable
sensor and player’s chest
 Data table is used to compare age-gender specific
results
 Sprint or speed tests can be performed over varying
distances, depending on the factors being tested and
the relevance to the sport. The 40 Meter Sprint is part
of the TID Talent Identification Testing Program
 purpose: The aim of this test is to determine
acceleration and speed.
 procedure: The test involves running a single
maximum sprint over 40 meters, with the time
recorded. A thorough warm up should be given,
including some practice starts and accelerations. Start
from a stationary position, with one foot in front of the
other. The front foot must be on the starting line. This
runner should be stationary prior to starting. The
person timing should stand at the finish line with one
arm held high, and call ‘ready’ followed by a sweep
down their arm quickly to start the subject (do not call
out ‘go’ due to the time delay in the subject hearing
the call). As the arm sweeps down, the tester should
start the stopwatch which is held in the downward
sweeping arm, and finish the stopwatch as their chest
passes through the finish line.
 30-15 Intermittent Fitness Test (30-15 IFT) (and the
similar Interval Shuttle Run Test (ISRT)), is an intermitent
fitness test created by Martin Buchheit (2008), to more
closely replicate the demands of intermittent sports
compared to the standard beep test. Unlike in the beep
test, where athletes run continuously with increasing
speed every minute, this test involves 30 seconds of
running alternated with 15 seconds of walking.

 procedure: Mark out a 40m area with markers at either

end and at the midpoint (20m). Also place markers 3
meters before each end line and either side of the mid-
line (tolerance zones). The test involves 30 seconds of
running alternated with 15 seconds of walking.
Participants start behind one of the end lines, spaced
from each other by one meter minimum. They begin to
run on the first "beep", pacing their effort to be in the
area around the midline at the second "beep", then
arrive at the opposite end at the third "beep". This
continues until there is a double beep, indicating the
end of the 30 second period, and which point they stop
running. This will not necessarily be at either end line.
They then walk forwards to the next line, waiting for the
start of the next level in 15 seconds. As listed in
Buchheit (2008), the initial velocity is 8.0 km/hr, with
increments increased by 0.5 km/hr every 45-second
stage thereafter. The test ends when the athlete does
not make it into the tolerance zone three times. See 30-
15
Beep Test – Data Vertical Jump Calculator
In field training : Endurance :
Focus on speed , power, strength, Utilizing proven
agility in combined circuit format. techniques for maximum
performance gains
Strength Training for Success
To ultimately be successful, strength training should
include the following elements:
Fun
Rest
Development
Rewards
Benefits
Competitive soccer players have a lot to gain by adding
strength training that includes these elements because many
coaches and teams fail to emphasize strength training, adding
it to your workouts could offer a secret advantage that makes
the difference between wins and losses once the season starts.
References
 Sam Medeiros, High Performance Head Coach- European Union Football Association (UEFA) ‘A’ Licence,
Ireland

 Jhon Ardila, Technical Head Coach- Canadian A License- ATFA – FIFA A License – Professional Coaching
Degree, Football Coaches Association of Argentina- Numerous FIFA and Colombian Soccer Federation
Courses

 Norberto Salamanca, Canadian Soccer Association Fitness Coach ,MS in Sports Training, Sports Nutrition,
MS in sports Europa de Madrid Spain

 Alikhajeh, Y. (2012). The effect of different warm-up protocols on young soccer players’ explosive power. Social
and BehavioralSciences, 46: 2742-2746.

 Castagna, C., D’Ottavio, S., Abt, G. (2003). Activity profile of young soccer players during actual match play. The
Journal of Strength Conditioning Research;17:775–780.

 Hoff, J., Wisloff, U., Engen, L.C., Kemi, O.J., Helgerud, J. (2002). Soccer specific aerobic endurance training. British
Journal of Sports Medicine; 36:218-221.

 Junge, A., Lamprecht, M., Stamm, H., Hasler, H., Bizzini, M., Tschopp, M., Reuter, H., Wyss, H., Chilvers. C., Dvorak,
J. (2010). Countrywide campaign to prevent injuries in Swiss amateur
 players. The American Journal of Sports Medicine, Vol. XX, No. X.
 Little T., & Williams, A.G. Effects of differential stretching protocols during warm-ups on high-speed motor
capacities in professional soccer players. Journal of Strength and Conditioning
 Research 20(1): 203-207.

 Soligard, T., Myklebust, G., Steffen, K., Holme, I., Silvers, H., Bizzini, M., … Andersen, T. E. (2008). Comprehensive
warm-up programme to prevent injuries in young female footballers: cluster randomised controlled trial.BMJ :
British Medical Journal,337, a2469.
 13
 Helgerud, J., Engen, L.C., Wisloff, U., Hoff, J. (2001). Aerobic endurance training improves soccer performance.
Medicine and Science in Sports and Exercise, 12: 1925-1931.
 Mohr, M., Krustrup, P., Bangsbo, J. (2003). Match performance of high-standard soccer players with special
reference to development of fatigue. Journal of Sports Science, 21: 519-528.

 ,
 Thank You !

Martine Eleuteri
Mooredale SC Sports
Science Fitness Coach