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Introduction
The dynamic, nonstop action of soccer demands that players develop and maintain high levels of physical fitness. Endurance is needed from all players for eighty minutes. Quick bursts of speed are needed to explode past defenders, recover from tackles, and move quickly into position. Power is needed for explosive movements, jumping to head the ball, shooting at goal, and hitting tackles. Finally, flexibility and agility are needed to move efficiently while helping to prevent injuries.
Our progress as a quality program is at a stage where we are one of the teams to beat. As a squad we need to be prepared to meet any challenges that may face us. Every player will need a high level of conditioning. This is the aim of the conditioning schedule. Remember once the season begins players need to concentrate on skills and tactics. Preseason is used to sharpen our speed, endurance, skills and develop the team structure. It is not for getting in shape. Thus the year can be divided into five units. Each section will have specific goals to be achieved. If these are not followed, you as a player will suffer which means the team suffers. Certain sections remain constant (weight program) and others will change (running) depending upon the time of the year. Off season, January to June (Indoor Games) Pre-season, June to August (Summer League) Pre-season Camp, last two weeks in August Regular Season, September to November Rest period, November to January
The conditioning program will consist of five areas: Flexibility; Strength; Power/Speed; Agility and Endurance.
Work ethic, accountability, and a positive attitude are very important points in our system of evaluation. We expect our athletes to not only improve physically, but to also develop a passion for training that is equivalent to their hunger for competition. We initiate competitive situations as frequently as possible in our training program to facilitate this purpose.
Flexibility
High degrees of flexibility increase a player's mobility and help reduce injury. Each session should begin within a stretching routine including all major muscle groups. It is important to discipline yourself to stretch correctly, followed by a light jog. The stretching schedule applies to all phases of the conditioning process.
Strength
A vital component of soccer is applied strength which will manifest itself as power. That in turn means speed for the player and ball. A weight program will be provided. It must be completed twice a week, lasting 35-45 minutes in duration. Each of the three main areas of the body upper, lower and torso will be involved with four exercises per body area. The emphasis is on building strength not bulking.
Power/Speed
Most of the activities involve sprints of less than 40 yards and in many cases 2 to 3 yards. Thus the team that has players capable of producing the most power in the shortest time increases there chances of success. These exercises will, with short recovery periods, be 35 seconds or less. They can involve work with a ball or not. Activities will include shuttles, up and backs, pyramid work and pass and follow drills. Speed is an integral part of every sport. Speed is influenced by the athlete's mobility, special strength, strength endurance and technique.
Agility
The player who is not easy knock off the ball will always win. Your ability to perform a series of explosive power movements in rapid succession in opposing directions will aid in your growth as a soccer player.
Endurance
High endurance levels allow players to perform for the whole game at desired levels of intensity. Endurance work trains the body to supply the muscles with energy over longer periods of time at given work load while performing specific skills, such as heading shooting and dribbling. Activities will include 2-3 mile runs, 120's, interval training and acceleration sprints.
Conclusion
This is a breakdown of the conditioning schedule for the year. If we are to be successful, we need to focus on it, set ourselves goals in order to become fitter, stronger and more skillful. Players need to be ready to meet the challenge of pursuing a national bid. For the team to be better than the previous year, this commitment to the conditioning schedule is essential in our goal to improve.
| JULY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| Week 1 | 10 x 20 yards sprints with 2 min rest | 20 min steady jog Skill Work |
6 x 2 min run with 2 min rest between | 6 x 90 sec run with 3 min rest SKill Work |
6 x 2 min run with 2 min rest | 20 min steady jog Skill Work |
REST |
| Week 2 | 10 x 20 yards sprints with 2 min rest | 20 min steady jog Skill Work |
6 x 2 min run with 2 min rest between | 6 x 90 sec run with 3 min rest SKill Work |
6 x 2 min run with 2 min rest | 20 min steady jog Skill Work |
REST |
| Week 3 | 10 x 100 yards sprints 16 - 18 sec with 30 sec rest |
30 min steady jog Skill Work |
30 min steady jog Skill Work |
10 x 30 sec run with 30 sec | 30 min steady jog Skill Work |
30 min steady jog Skill Work |
REST |
| Week 4 | 8 x 2 min run with 2 min rest | 8 x 90 sec run 3 min rest |
30 min steady run Skill Work |
8 x 2 min run with 2 min rest Skill Work |
12 x 30 sec 45 sec rest |
30 min steady jog Skill Work |
REST |
| AUGUST | |||||||
| Week 1 | 10 x 100 yards sprints with 3 min rest | 30 min steady jog Skill Work |
6 x 1 min run with 2 min rest between | 30 min steady jog Skill Work |
30 min steady jog Skill Work |
10 x 100 yards sprints with 3 min rest | REST |
| Week 2 | 4 x 30 yards sprints Run all Out Skill Work |
3 x 2 min; 2 min recovery |
30 min steady run Skill Work |
8 x 100 yards 18 - 20 sec 3 min rest |
Rest | 30 min steady jog Skill Work |
REST |
| Week 3 | Rest | 30 min steady jog Skill Work |
30 min steady jog Skill Work |
Double Session | Double Session | Scrimmage | REST |
| Week 4 | Scimmage | Practice | Scrimmage | Practice | Scrimmage | Scrimmage | REST |