Introduction

Soccer is a true total sport. It requires of its players the ability to show intense bursts of speed and power while simultaneously commanding the ability to conserve energy and endure for the complete span of the game. It requires athleticism, strength, and agility. Players must be conditioned at a top level to be competitive. That is why training for 3-5 days a week is essential in every season for players. To avoid injury, pre-season and off-season training is also vital (Heidt, Sweeterman, Carlonas et al., 2000). The sheer physicality of the sport requires its athletes to stay in shape throughout the year.

Every soccer training program should be tailored to the meet the needs of the individual (Manzi, Castagna, Padua et al., 2009). This program is designed for a 185 lb, 15 year old male high school soccer midfielder. It is developed for off-season, pre-season and in-season programs so that the player is in optimal physical condition at every period of the year. The end goal of this program is to have the player ready to perform at a top level. To that end, this program utilizes the principles of periodization so that the best possible performance from the athlete is achieved at the most competitive period of the year.

It is also important to remember, however, that over-training can threaten the safety and health of the athlete (Kellmann, 2010). For that reason, this program may be considered moderate in that it strives to seek the right balance in training exercises, so as to allow time for muscle rebuilding as well as to avoid mental and physical exhaustion. Safety should always be a priority in every training program (Finch, Gabbe, Lloyd et al., 2011).

Off-Season Schedule

Phases

Month 1

Months 2-3

Months 4-6

Focus

Getting into shape

Strength/Conditioning, plyometrics

Increasing fitness, speed, agility and endurance

The off-season schedule is for a 6 month period. It consists of three phases. The first phase lasts the duration of one month. The second phase lasts for months 2 and 3. The third phase lasts for months 4 through 6. The phases focus on specific regimen in order to complement one another and enable the athlete to build upon physical gains.

Phase 1

The first month is designed to get the player into physical shape... The first month consists of a 3-day a week program. The first day will center on building the player’s strength. The second day will center on developing agility and speed. The third day focuses on developing the player’s endurance.
The program for the first day consists of the following exercises, which may all be completed in a gym or basic workout room:

· Back Squats: 3 sets of 15-20

· Pull-Ups: 3 sets of as many pull-ups as the player can do

· Dumbbell Bench Press: 3 sets of 15-20

· Romanian Deadlifts: 3 sets of 15-20

These exercises will help get the player into shape. They act as the foundation of muscle building and conditioning. Without this basic foundation, the athlete will not be able to advance to the more complex exercises that will be required for max conditioning by the end of the off-season.

The program for the second day consists of exercises that may be completed outdoors or in an exercise facility where there is room to run:

· Standing Long Jump: 1 set of 5

· Counter-Movement Jump: 1 set of 5

· Sprint to Lateral Shuffle: 3 sets of 30 yards (switching sides every 5 yards)

· Sprint to Backpedal: 3 sets of 30 yards

These exercises promote coordination, speed and agility. They empower the athlete to develop prowess and the ability shift from short bursts of speed and power to sudden stops and shifts of direction.

The program for the third day consists of exercises that should be completed with a medicine ball. Each exercise should be conducted for 3 sets of 30 seconds each:

· Twist and Throw

· Chest Pass

· Overhead Throw

· Clean and Press

· Med Ball Leg Raises

· Med Ball Squat

· Med Ball Lunges

· Med Ball Crunches

· Half-field Game: 20 minutes

These exercises help to increase the core strength of the player which is necessary for developing a player’s ability to demonstrate endurance over a complete game.

Phase 2

The second phase of the off-season program encompasses months 2 and 3. The exercise program…