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FIT FOR SOCCER
Fit for Soccer - Junior Players
JUNIOR VERSION
The complete
guide to soccer
conditioning for
players aged 8-18
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ports fitness advisor
!1
Phil Davies
Fit for Soccer - Junior Players
DISCLAIMER
The material contained within this book is provided for educational and
informational purposes only and is not intended as an accompaniment or
replacement to medical advice. It should not be used to diagnose or treat
any illness, metabolic disorder or health problem.
As with all information related to health, exercise and diet, you must first
consult a qualified doctor or physician before implementing changes into
your own lifestyle or giving advice to someone under your care.
The training programs and exercises contained within this book assume
young players have been shown correct technique and are competently
supervised at all times. Many of the exercises within this book are NOT
suitable for younger children and while guidelines are given regarding age
classifications and suggested exercises, no guarantees or warranties are
given that those suggested exercises are safe for all individuals within that
classification. Children develop at different rates and coaches and / or
parents should prescribe exercises and training programs on an individual
basis.
Fyzikal Ltd makes no representation or warranties of any kind with regard
to the completeness, accuracy or safety of the contents of this ebook.
Fyzikal Ltd accepts no liability of any kind for losses or damages caused or
alleged to be caused directly, or indirectly, from using the information
contained herein.
Published by Fyzikal Ltd
Kemp House
160 City Road
London
EC1V 2NX
England
Copyright © Fyzikal Ltd. All rights reserved.
Neither this book, nor any parts within it may be sold or reproduced in any
form without prior permission.
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Fit for Soccer - Junior Players
TABLE OF CONTENTS
Section
Page
Introduction
Training Principles For Junior Players
Pre-Puberty (8 – 11)
Puberty (11 – 15)
Post Puberty (15 – 18)
4
7
10
11
12
Endurance Training For Junior Players
Endurance Training: Pre-Puberty (8 – 11)
Endurance Training: Puberty (11 – 15)
Endurance Training: Post Puberty (15 – 18)
18
21
31
44
Strength Training For Junior Players
Strength Training: Pre-Puberty (8 – 11)
Strength Training: Puberty (11 – 15)
Strength Training: Post Puberty (15 – 18)
58
64
77
93
Speed & Agility Training For Junior Players
Speed & Agility Training: Pre-Puberty (8 – 11)
Speed & Agility Training: Puberty (11 – 15)
Speed & Agility Training: Post Puberty (15 – 18)
126
127
136
145
Flexibility Training For Junior Players
Soccer Stretching Routine: Pre-Puberty (8 – 11)
Soccer Stretching Routine: Puberty (11 – 15)
Soccer Stretching Routine: Post Puberty (15 – 18)
Warming Up
Cooling Down
156
162
166
170
175
178
Junior Soccer Conditioning Plans
Sample Conditioning Plan: Pre-Puberty (8 – 11)
Sample Conditioning Plan: Puberty (11 – 15)
Sample Conditioning Plan: Post Puberty (15 – 18)
179
181
182
183
References & Further Reading
186
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Fit for Soccer - Junior Players
INTRODUCTION
Children have a natural yearning to play games and to be
physically active.
Soccer, even in its most rudimentary form of kicking and chasing
a ball, offers a fun and effective form of physical activity. Not
coincidentally, to perform at their best in a competitive game,
young players must be physically fit.
More and more coaches are beginning to realise that conditioning
in children is not contraindicated simply because of their age. In
fact, planned properly, a fitness program started in the early
years can prevent injuries, prolong a player’s career and help
that player to reach a higher potential when they mature fully.
When asked directly, many coaches will say that skill and
technical ability is more important than physical fitness. Yet the
same coaches regularly pick the tallest, strongest and fastest
players first, leaving the late developers to warm the substitutes
bench. While they may or may not admit it openly, they know
that physical prowess usually conquers technique.
Consequently, many overzealous parents and coaches subject
their children to a demanding training regimen in the hope that
improved strength, speed and stamina will make them better
players.
Some coaches and parents are even aware that sport-specific
drills (exercises that mimic the demands and movement patterns
in soccer) create greater results than general fitness training
alone. They devise a soccer-specific fitness plan and sure
enough, results are forthcoming. Their child, or their team,
improves significantly in a short space of time.
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Fit for Soccer - Junior Players
Everyone is happy, for a while, but the physical and mental
stresses of intense sport-specific training soon begin to takes
their toll on the young player. Too much, too soon invariably
leads to all manner of physiological and psychological problems.
SPORT-SPECIFIC VS MULTILATERAL
DEVELOPMENT
If there is one principle stressed in this book more than any other
it is this:
A long-term, patient approach to a child’s athletic
development will produce a happier, healthier and more
successful sporting career.
It may sound like common sense and it may sound like a
philosophy that is easily implemented. However, sacrificing the
short-term and immediate success that specialised training can
offer, in favour of long-term, gradual improvement proves very
difficult for most coaches and parents.
Multilateral or multi-skill development is the process of
developing a variety of fundamental and general skills that allow
children or youths to become good overall athletes. Not only
does it prevent too much stress on joints and growing bones, it
builds a solid foundation on which specific training can be built in
the mid to late teenage years.
A study performed by Harre (1982) compared sport-specific
training versus multilateral training in 9–12 year old children.
The sport-specific group completed exercises that closely
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Fit for Soccer - Junior Players
mirrored the demands of the sport while the multilateral group
took part in a variety of sports and general fitness training.
Results showed that the sport-specific group peaked at age
15-16, while the multilateral group peaked at 18 or older, when
they were physically mature. Significantly, the multilateral group
consequently had a higher peak - in other words they were
better! The sport-specific group suffered more injuries, were
more inconsistent and dropped out of the sport at an earlier age
(often before 18).
However, the sport-specific group also improved at a faster rate.
Until the age of 15 or 16 when the multilateral group began to
specialise, the sport-specific group were physically more capable.
You can see then why it’s tempting to opt for intense sportspecific training even though immediate gains may be to the
detriment of ultimate potential.
The results are backed up by other researchers including Nagorni
(1978) who studied young Soviet athletes over their careers.
This book has been designed to support parents and coaches who
want to help the young players under their care reach their full
potential. It will show you how to develop a long-term plan that
will allow young soccer players to peak at the right time, whilst
enjoying a steady progression.
With this patient approach, should those players ever wish to
pursue the game to a high level, they will have the best
foundation to support them to that end. And should their
ultimate choice be another sport entirely, they are more like to
be an “all-round athletes” who excels at a multitude of sports.
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Fit for Soccer - Junior Players
SECTION 1
TRAINING
PRINCIPLES FOR
JUNIOR PLAYERS
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Fit for Soccer - Junior Players
At every level of the game and at any age, soccer players must
follow a well-planned coaching program to be successful.
There are innumerable coaching books, DVDs, camps and
programs that focus solely on skill development and acquisition.
Some address tactics and positional play but ew give any
attention to fitness and conditioning.
Those that do, rarely address the needs of children. They focus
instead on the more well-researched adult training principles.
Children are not mini adults however, and they cannot simply
follow a watered down version of an adult conditioning program.
One of the most important training principles in sports
conditioning for adults athletes is specificity. This principle states
that exercises should mirror the demands in soccer. For
example, soccer is an intermittent sport with plenty of short
high-intensity running, twisting and turning, separated by
minimal rest periods. A training plan made up of repeated
sprinting over short distances in different directions is more
effective than running laps of a track at a steady pace for
example.
Even in children, this sport-specific approach will elicit greater
results than general, or multilateral training. Remember the
bigger picture however! A slower, more gradual program that
builds a general but solid foundation will produce a superior
athlete and soccer player in the end. Think of the hare and the
tortoise - slow and steady wins the day.
This chapter outlines the general principles important in
conditioning for children. These principles apply to all forms of
conditioning such as strength, speed, endurance and flexibility.
Each of those components is covered in detail in subsequent
chapters.
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Fit for Soccer - Junior Players
Conditioning principles change as the player matures physically
and mentally. As a guideline, this book splits soccer players into
three classifications:
• Pre-puberty (approximately 8 – 11 year olds)
• Puberty (approximately 11 – 15 year olds)
• Post-puberty (approximately 15 – 18 year olds)
Once an athlete reaches physical maturity, as long as they have
developed a solid foundation they can move on to high
performance training found in the senior version of Fit For Soccer.
Don’t worry if some of the terms in these general guidelines
seem unfamiliar. They will be explained in subsequent chapters.
Chronological & Biological Age
For the purposes of this book, three age ranges have been
chosen that roughly relate to pre-puberty (8-11), puberty
(11-15) and post-puberty (15-18). However, it’s important to
remember that children develop at different rates and their
biological age may be different to others who are the same
chronological age.
For example, a soccer team consisting of 14 year olds can vary in
biological age considerably. Early developers may have a
biological age of 16 compared to late developers who have a
biological age of 12. Coaches and parents should bear this in
mind when developing a conditioning program. Biological age
should be used to administer appropriate exercises.
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Fit for Soccer - Junior Players
PRE-PUBERTY (8-11 YEAR OLDS)
From a developmental point of view, children as young as 8 can
begin to incorporate activities designed to improve their fitness.
However, at this stage it will bear little resemblance to the
intense and highly structured training programs of mature
players.
Multilateral development, as opposed to sport-specific
development, is much more important during this stage than at
any other. Recall that multilateral development refers to general
fitness and skill development that is not specific to soccer. From
a practical coaching point of view this means including activities
in a training session that might have little relevance to a soccer
game.
At this age, basic skills that can be applied to many different
sports and activities should predominate – such as jumping,
running, catching, throwing, tumbling and balancing etc. Many
coaches make the mistake of using only kicking and dribbling
activities and skills with a ball at the child’s feet - after all they
are training to play soccer. But this is the short-sighted, sportspecific training model which is less likely to produce outstanding
soccer players in the long-term.
A multilateral soccer coaching session could also include throwing
activities in the style of rugby or basketball or balancing on low
benches, on one leg or as part of a group on a small mat for
example.
Here are some more general guidelines for conditioning children
in this age group:
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Fit for Soccer - Junior Players
• Training sessions should be low intensity using only
•
•
•
•
•
•
bodyweight or some very light medicine balls and dumbbells.
Games should maximise participation. Large groups should
be split up to minimise periods of inactivity.
Encourage participation in other sports and other modes of
exercise. Swimming helps to develop the cardiorespiratory
system without placing undue strain on growing joints.
Emphasise and reward participation over winning.
Children have a low tolerance to lactic acid so avoid repeated
intense activities that lead to exhaustion.
Conditioning activities can take place during group soccer
coaching sessions, separately at home or ideally both.
Conditioning should focus on developing aerobic endurance,
balance, co-ordination, basic strength and flexibility. This will
be examined in detail in subsequent chapters.
PUBERTY (11-15 YEAR OLDS)
During adolescence physical capacity increases rapidly. Early
developers will have a significant advantage over later developers
at this stage, although a rapid growth spurt may lead to a
decrease in co-ordination.
Although more soccer-specific conditioning is introduced
(particularly towards the end of this age group), training should
still emphasise multilateral skills. Players are still vulnerable to
injury and as bones develop more rapidly than muscle, stresstype injuries are common.
Here are the general conditioning guidelines for soccer players in
this age group:
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Fit for Soccer - Junior Players
• Continue to encourage participation in other sports and
•
•
•
•
•
•
•
•
•
modes of exercise.
Emphasise flexibility, co-ordination and balance exercises.
Introduce more structured strength training focusing on the
core muscles – hips, abdominal region, low back etc., as well
as major muscle groups of the extremities such as shoulders,
arms and legs.
Exercises should continue to use bodyweight or light
equipment such as dumbbells, medicine balls and body bars.
Continue to improve general aerobic endurance.
During adolescence the body becomes more able to cope
with lactic acid. Initiate some moderate anaerobic work in
the form of short sprints with minimal rest periods.
Avoid intense plyometric exercises (jump training) as these
can place a high stress on vulnerable joints.
Basic speed and quickness drills can be introduced but should
not lead to fatigue. They should aim to develop motor coordination rather than power and acceleration.
Simple mental training exercises can be introduced such as
goal setting and visualisation.
Introduce more competitive situations but continue to deemphasise winning in favour of participation.
POST-PUBERTY (15-18 YEAR
OLDS)
By the mid to late teens, soccer players should have ideally
developed a solid base of athleticism. They can now begin to
adopt a soccer-specific program designed to mimic the unique
demands of the game.
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Fit for Soccer - Junior Players
The solid foundation that a multilateral training approach
develops will prepare the joints, muscles and connective tissues
for demanding training. It’s at this stage that players who have
followed a patient, long-term program will begin to reap
tremendous rewards. Players who have been hot-housed into an
intense, specialised program from an early age begin to lose
interest or suffer frequent injuries.
Here are the general guidelines for soccer conditioning in the
15-18 year old age group:
• Introduce sport-specific conditioning such as repeated
•
•
•
•
•
•
sprints, sharp twisting and turning and speed and agility
drills.
Speed and agility drills become more prevalent.
Players are now capable of tolerating lactic acid accumulation
so anaerobic training can be increased progressively.
Continue to develop basic aerobic endurance capacity.
Continue to develop and maintain flexibility.
Strength training can become more intense with moderate to
heavy loads employed gradually. Avoid maximal strength
training (using loads where less than 4 repetitions can be
lifted) until full maturity.
Basic, low stress plyometrics can be added to the program
increasing gradually to more intense depth jumps at full
physical maturity.
Multilateral training (i.e. non soccer-specific exercises) should still
be encouraged, although they will make up a progressively
smaller component of the overall program. Even elite, fully
mature soccer players should reserve a phase of training for
multilateral exercises - usually during the closed season. This
helps to redress some of the imbalances that soccer invariably
creates in the body.
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Fit for Soccer - Junior Players
Don’t Neglect Late Developers!
In America, children born in December are less likely to succeed
athletically compared to those born in January… and it has nothing
to do with the alignment of the planets! Divisions are often
determined by chronological age, grouping those born in the same
calendar year. January babies have almost 12 months advantage
over December babies – a big difference during childhood years.
In the UK there is a similar phenomenon. British Premiership
soccer players are more likely to be born between September and
December. This puts them amongst the oldest in their school year
competing against opponents who may be up to a year younger.
All too often late developers are left to occupy the substitute
benches while their bigger and stronger peers get most of the
attention. Coaches opt for their strongest 11, often paying them
more attention in training sessions. That’s unfortunate because
it’s the late developers that often go on to play at a higher level
enjoying longer careers.
HOW TO PROGRESS A TRAINING
PROGRAM
Constant progression is key to any fitness plan at any age.
Without it, players soon reach a plateau and improvement stops.
When conditioning children, progression must be much more
gradual and structured than it is in most soccer coaching
programs.
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Fit for Soccer - Junior Players
A training program can progress in a number of ways – by
increasing the duration of sessions, the frequency of sessions or
increasing the intensity of each session. Only one of these
should be chosen at a time and in children, it is best to increase
the duration and frequency of sessions before the intensity.
In the table above you can see that the program progresses
every week. In sport, and particularly for younger athletes, a
stair-step method of progression is more appropriate. Rather
than increasing the intensity every week indefinitely, the program
consists of a series of peaks and troughs:
Week 3
Week 2
Week 1
Week 7
Week 4
Week 6
Week 8
Week 5
You can see in the diagram above that the program gradually
increases to reach a peak in week 3. Week 4 sees a reduction in
intensity before the cycle repeats itself.
In practical terms, training sessions may appear like this:
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HOW TO PREVENT OVERTRAINING
Even the most careful and gradual progression cannot always
prevent children doing too much, too soon. A sudden and
marked drop in enthusiasm is one tell-tale sign, as are other
subjective markers. However, mood changes can be difficult for
even the most observant parent and coach to spot – especially
when dealing with teenagers!
One objective and useful measure is heart rate data. If you can
get the player to take their heart rate each morning and plot it on
a chart, it can provide an early indication of over-training or that
the body is working a bit harder to fight off a cold or infection.
Most children actually find it quite novel to do this and seeing
their resting heart rate decrease over time with training can act
as a great motivator.
Here’s a sample chart of what the data might look like:
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Fit for Soccer - Junior Players
With these general principles in mind, let’s move onto the specific
elements of fitness that are important in soccer starting with
endurance.
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Fit for Soccer - Junior Players
SECTION 2
ENDURANCE
TRAINING FOR
JUNIOR PLAYERS
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Fit for Soccer - Junior Players
Endurance is the ability to sustain physical activity and withstand
fatigue for prolonged periods. Not only is it important during a
soccer match, a good endurance foundation is required to
successfully complete technical and fitness-based training
sessions.
During a 90-minute adult soccer match, high-level players can
cover as much as 8-miles (13km). A significant proportion of this
will be in the form of sprints and strong runs repeated quickly
with little time for recovery in between.
While junior soccer matches are shorter in duration and of lower
intensity, endurance still plays a key role. More mistakes are
made during the latter stages of the game when fatigue begins to
impair proper technique and concentration.
ENDURANCE CAPACITY IN
CHILDREN
Endurance capacity improves naturally as a child matures.
Compared to adolescents and adults, young children have a low
cardiac output (the amount of blood pumped by the heart on one
minute), an inferior blood oxygen carrying capacity, and poor
tolerance to heat exhaustion.
However, even in early childhood, athletic children outperform
non-athletic children in endurance-based tests. Like in adult
players, endurance is trainable in youngsters. Regardless of
natural ability and genetic makeup, young children can increase
their aerobic capacity by as much 10-20% per year, decreasing
to 5-10% a year as they mature.
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Fit for Soccer - Junior Players
AEROBIC & ANAERBOIC
ENDURANCE
Broadly speaking there are two types of endurance – aerobic and
anaerobic.
Aerobic exercise takes place in the presence of oxygen. In other
words, the activity is of low enough intensity that the heart can
supply the working muscles with enough oxygen to meet their
demands.
Anaerobic exercise on the other hand, is fast, dynamic and
intense enough that the heart is can’ keep up with the oxygen
demands of the muscles. Activity is fuelled through other energy
pathways that result in the accumulation of lactic acid, which
quickly leads to fatigue.
Unlike adults, pre-pubescent children have limited anaerobic
capacity. They are unable to tolerate a build-up of lactic acid and
must rely on aerobic metabolism during a soccer match and
training session.
Despite this, intense anaerobic training, even at an early age is
likely to elicit greater results than lower intensity aerobic
exercise. It is also more soccer specific. However, remember the
multilateral approach to a child’s development. Any short-term
rewards from intense anaerobic training are liable to result in
longer-term problems and burn out.
As a coach, you must resist the temptation to push young players
with very demanding, consecutive drills that place a heavy
burden on the anaerobic energy pathways.
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Fit for Soccer - Junior Players
ENDURANCE TRAINING
PRE-PUBERTY (8-11 YEAR OLDS)
The best athletes are those that are properly prepared, at each
stage of their development, to cope with more demanding
training later on. In this age group, endurance training should
not be structured. For example, where older players may
complete shuttle runs, or high intensity interval drills, children
should be encouraged to improve their general fitness through
games and play.
Various modes of exercise should also be encouraged, such as
swimming, as well as participation in other sports. This prevents
the same muscles and the same joints being stressed in the
same way over and over – a guaranteed way to induce burnout
and injury.
The first aim for coaches or parents working with this age group
is to gradually increase the duration of exercise that children are
able to cope with.
ENDURANCE TRAINING
GUIDELINES
For children of this age, the term “training program” is a bit of a
misnomer as it implies a structured and formal plan. This
regimented approach should be avoided. Instead, exercises that
develop endurance should be incorporated into fun activities that
raise the heart rate and last longer than 20 minutes.
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Fit for Soccer - Junior Players
Group soccer coaching sessions are an ideal time to incorporate
an element of endurance conditioning in 8 – 11 year olds (more
details below). However, other activities can be completed
outside of the group setting. This may include participation in
various sports or modes of exercise such as swimming or cycling
for example.
Ideally, children should be physically active every day. To
achieve an endurance training effect, strenuous exercise that
raises the heart rate for a prolonged period should be completed
3 – 5 times per week.
Mini circuits or obstacle courses similar to those described in the
drills below (drill 3 and drill 4) are ideal and can be set up in the
garden and completed with a parent. They are fun for children
and convenient for parents.
SAMPLE ENDURANCE TRAINING
PLAN
This example is by no means rigid and indeed a formal,
structured program should be avoided. Other activities additional
to these should not be discouraged but parents and coaches
should keep a close eye on youngsters to ensure they are not
feeling exhausted and burnt out.
Remember that gradual progression is also important. This
should start by increasing the duration of exercise sessions i.e.
from 20 minutes up to 45 minutes per session over a number of
weeks. When duration reaches a limit of around 60 minutes, the
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Fit for Soccer - Junior Players
number of sessions per week should be gradually increased (i.e.
from 3 up to 4 and then 5).
DAY
Sample Endurance Training Plan
Mon
Tue
Circuit or obstacle course in back yard
Wed
Group coaching session inc. endurance-based game(s)
Thu
Fri
20-60 minute swimming session
Sat
Sun
Soccer game
Obviously, children will take part in other physical activity during
the week – physical education classes in school, participation in
other sports and so on. These may or may not have a
cardiovascular conditioning element to them. If they do, watch
for signs of fatigue and over exertion.
INCORPORATING ENDURANCE
TRAINING INTO SOCCER
COACHING SESSIONS
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Fit for Soccer - Junior Players
As a coach you may run one or two group sessions each week.
While the session may predominately focus on basic skill
development and ball control, games can be included that will
have an endurance training effect.
In a 60-minute session, you could start by keeping the total
duration of these games to 10 - 15 minutes perhaps. This could
be increased by 5 minutes each week until you reached the
maximum amount of time you can dedicate to these types of
games in your coaching session.
Ideally, if you are able to, increase the overall session duration so
that endurance-based games and play does not cut into your
coaching time.
Here is an example:
Remember, that games do not necessarily have to incorporate a
soccer ball. In fact, some games some weeks should not include
a soccer ball at all. You may want to set up a throwing game or
a simplified version of basketball or dodge ball (with light weight
sponge balls of course!) for example.
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Fit for Soccer - Junior Players
Game 1 – Hit The Coach
Equipment: 1 soccer ball per player
• Each child is given a ball and stands in a line side-to-side.
• The coach stands roughly 10 feet away from the players.
• On the command, players must dribble and shoot at the coach
•
•
while he / she runs slowly away.
With large groups of players, recruit parents as ‘targets’ and
split the group into a number of smaller games.
Rest every 1 – 2 minutes and continue for up to 10 minutes.
Game 2 – Tag
Equipment: cones
• An area approximately 20 meters/yards square should be
•
•
•
marked out. This may vary depending on the size of the
group.
The coach stands in the centre of the area while the players
line up, side by side along one side.
On the command, players must run to the other side while the
coach tries to “tag” as many players as possible.
Thos who are tagged before reaching the safety of the other
side join the coach and try to tag the remaining players.
Game 3 – Multi-Skill Circuit
Equipment: Cones, soccer balls, stop watch, whistle, tennis ball,
skipping rope
• A number of activity stations are set up according to the size of
•
•
•
the group. Between 8 and 12 is ideal.
Each station should focus on a different skill or activity. Not all
stations need to be soccer-specific.
The group is split into pairs and each pair assigned to a station.
On the coach’s command, 1 player in the pair completes the
station activity for 1 minute while the other rests.
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Fit for Soccer - Junior Players
• The coach signals the end of 1 minute and instructs the pairs
•
to swap over i.e. the resting player now completes the station
activity.
When both players have completed the station the entire group
moves clockwise to the next station. This continues until each
pair has completed all stations in the circuit. In effect players
will have worked for 1 minute, rested for 1 minute and so on
for a total of 20 minutes (assuming 10 stations).
Station 7
Station 6
Station 8
Station 9
Multi-Skill Circuit Set-Up
Station 5
Station 10
Station 1
Station 2
Station 4
Station 3
Note: It is a good idea to enrol the help of parents to explain the
stations to each pair as they reach them. This saves going
through instructions for the entire circuit at the beginning, which
most under 10’s will only forget anyway! Children as young as 8
pick this up surprisingly easily and after completing the circuit
once, they tend to remember it indefinitely.
Here are some ideas for stations:
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Fit for Soccer - Junior Players
1. Dribble ball in between a series of cones.
2. Side throws against wall i.e. in the style of rugby. Instruct
players to alternate sides with each throw. If outdoors have
the partner catch the ball and throw it back to the working
player under arm.
3. Skipping with or without rope between two cones 10 meters/
yards apart or on the spot.
4. Target practice: Place two cones 1-2 meters apart to create a
mini goal. Player starts 3-5 meters away with a ball and aims
to pass into the goal. The player must run and retrieve the
ball and take aim again from the same starting position. The
resting partner can keep score.
5. Strength exercise (see section 2 for suitable examples for
8-11 year olds).
6. Side stepping or shuffling between cones 10 meters / yards
apart.
7. High throws. Using a soccer ball the
player squats down and tries to throw the
ball directly up as high as possible. Older
players can be instructed to catch it.
Younger players are better suited to a
sponge ball for this exercise.
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Fit for Soccer - Junior Players
8. Hopscotch or running slalom around cones.
9. Target practice: Players must throw a tennis ball or beanbag
at a target. They run to retrieve the ball and return to the
start before having another attempt. Resting player can keep
score.
10.Dribble ball in between a different series of cones.
Game 4 – Obstacle Course
Equipment: Soccer balls, cones, benches, beanbags, hoops,
mats, hurdles
As obstacle course is a great way to develop multilateral fitness.
Designed properly they can help to improve balance, coordination and motor skills as well as general endurance. Not all
sections of the course need to be soccer specific and adding a
variety of skills will increase the fun!
You can set an obstacle course up in a gym, sports hall or on a
playing field. Here are some ideas that you can combine into
your own course:
1.
2.
3.
4.
5.
6.
Walking along low, narrow benches (improves balance).
Tumbles and forward rolls on a mat.
Hopscotch.
Crawling under hurdles.
Jumping over low hurdles.
Jumping over low hurdles followed by
a forward roll, followed by a jump and
twist in the air.
7. Target throw – have a pile of beans
bags to the side, enough for each
player. The player picks up the bean
bag and throws it at a target or bucket
then continues on the course.
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8. Zigzags or slaloms between cones or high poles.
9. Bounding over cones or into rings
The coach / or parents can be stationed at various points in the
course to feed a ball for a pass back or header back. You can
even finish the course with a shot at goal.
Game 5 – Controlled Soccer Games
By simplifying the rules, mini soccer games can increase
participation. Small-sided games (as little as three per side) are
preferably to larger games, as each child will be motivated by the
fact they are likely to see lots of the ball. Here are some
examples:
2 v2 With Centre goal
Mark out a grid of approximately 15 x 20 yards/meters. A
goal 5 yards/meters wide is set up with 2 cones in the
centre of the grid. A goal is scored when the ball is dribbled
or passed through the goal. Possession changes after every
goal or if the ball is knocked out of the grid.
3v3 Goal Zones
Mark out a grid of approximately 20 x 40 yards/meters. At
either end mark an area about 5 yards/meters deep. This is
the goal zone. Both teams start in their own goal zone. The
teams of three must try to pass the ball from their own zone
into the opposition’s zone. A goal is scored when a pass is
successfully completed from outside the goal zone into the
goal zone.
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5 yds/m
30 yds/m
20 yds/m
The Blob
All the players are inside a large grid. All but three have a
soccer ball at their feet. The three without a ball form a
'blob' by holding hands. The blob moves freely in the grid
and tries to kick any players’ ball out of the grid. If a
player’s ball leaves the grid he/she joins the blob.
Once a chain has six or more players, have it break apart
into two smaller chains (of three people each). The last
player dribbling is the winner.
Coaching Points:
• Stay away from the blob.
• Don’t get trapped - move into space away from the blob.
• Keep control of the ball - don’t kick it too far away.
• Work together - the blob must work as a team.
This is obviously a small sampling of possible games. The
variations are endless but you bear the following two points in
mind when designing your own games:
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Avoid games that keep most of the children standing around
for long periods. This includes relays and any activity that
creates lines.
Reward participation rather than winning. Games that create
a winner or loser should be avoided. However, two teams
pitted against each other is suitable, especially if teams are
changed each session.
ENDURANCE TRAINING
PUBERTY (11-15 YEAR OLDS)
As children reach puberty, their endurance capacity (VO2max)
increases naturally. Boys begin to outperform girls in both
strength and endurance events.
Anaerobic capacity also increases markedly, as does a tolerance
of lactic acid accumulation. However, the anaerobic system is not
fully developed until after puberty so the introduction of intense
interval training should be slow and progressive.
Rapid growth spurts can leave adolescents susceptible to overuse
injuries such as Osgood-Schlatter disease. These can be
exasperated by continuous-type endurance activity, particularly
on hard surfaces.
The onset of puberty also increases sweating. Regular water
breaks should be scheduled throughout training sessions to
ensure adequate fluids can be taken on board, especially in warm
conditions.
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ENDURANCE TRAINING
GUIDELINES
Endurance activities should be predominantly non-specific and
aerobic in nature in this age group. For coaches and parents,
this means resisting the temptation to prescribe intense interval
drills that will improve a player’s fitness more dramatically, but
will also lead to fatigue and burn out.
In the younger 8 – 11 age we saw that training sessions and
drills designed specifically to improve endurance are not
recommended. Instead, games and activities that are fun and
happen to build endurance as a side effect are the better choice.
As players move into this age group, these games can be
replaced with activities that more closely resemble conditioning
exercises. However, monotonous running drills with or without a
ball should be avoided. Some training sessions away from group
or team training can also be gradually included into the program.
You’ll see some sample endurance drills below. These are
categorised as either aerobic or anaerobic. For younger players
(11 – 13) chose only aerobic activities. These will help improve
the pumping power of the heart, increase stroke volume (the
amount of blood pumped per beat), enhance oxygen delivery
through an increase in capillaries (tiny blood vessels) and lower
the rest heart rate. All of these adaptations are important
foundations for more intense training later on.
Towards the later stages of this age group (14 – 15), anaerobic
drills, also called interval training, can be added to the program.
It’s only at this stage, with a solid foundation in place, that
training begins to become soccer-specific.
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Continue to encourage other modes of exercise and sports
participation however. While soccer-specific endurance exercises
can be included in the program, they should not necessarily
dominate it. Even older players in this group (14 – 15) should
focus mostly on aerobic endurance activities.
*Remember these are approximate guidelines for this age group. Individuals of
the same age vary greatly in their development. Exercise should be prescribed
based on biological rather than chronological age.
Progression, as with the 8 – 11 year old age group should come
first from an increase in exercise duration rather than intensity.
You will see in the sample training plans below that after the
duration has reached around 60 minutes an extra session is
added.
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SAMPLE ENDURANCE TRAINING
PLANS
Below are some examples for incorporating endurance training
into a week-by-week plan. Training can become more structured
as players mature but it is still important to emphasise fun and
variety, especially in younger players.
In this sample program, one endurance training session
compliments a team training session, participation in another
sport and a soccer match to make up four total sessions for the
week.
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The program progresses by increasing the duration of the
endurance session and then by adding an additional session in
week 6. The coloured blocks represent the overall intensity of
the week. Rather than increasing every week, they follow a fourweek cycle of progression.
When the maximum duration per session (approximately 60
minutes) and maximum number of sessions per week (4 – 5) has
been reached, intensity can be gradually increased. This might
involve completing exercises more quickly, allowing additional
repetitions to be completed in the same time.
Once the maximum duration, number of sessions and intensity
has been reached, the program should be maintained. However,
it should follow a series of peaks and troughs with difficult weeks
followed by easier weeks.
Pay close attention for signs of fatigue and over-training and
significantly reduce the duration and number of sessions until
enthusiasm returns.
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This program is similar to the example above only it has been
adapted for older players in this age category. Endurance
training should further develop the gains made in aerobic power
with the gradual introduction of some anaerobic work.
Even in the mid teens, youth players should not be discouraged
from avoiding other sporting activities, even if they plan to
specialise in soccer. These other sporting interests are useful
during the closed or off-season and can provide a form of
conditioning whilst offering respite from soccer.
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By the age of 15 or 16, a player who has followed a progressive
program of multilateral training will have a superb athletic base
on which to build soccer-specific fitness. Not only will they be
fully prepared to cope with the demands of intense training, they
are likely to have a long and successful career in the game.
SAMPLE ENDURANCE TRAINING
DRILLS
The following drills have been split into two categories aerobic
and anaerobic. Both have their advantages and even at an elite
adult level a combination of drills will be used in a soccer
conditioning program.
During puberty aerobic drills should predominate. This is
especially true in younger players (11–13) who don’t posses
sufficiently developed anaerobic energy systems to cope with the
by-products of very intense training. In younger players, keep to
aerobic endurance drills and activities exclusively.
In older players that fall into this group, gradually introduce
some of the anaerobic drills below. Keep closely to the
suggested rest intervals. These are longer than they would be
for adult players and allows the players to recover sufficiently
between repetitions.
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AEROBIC ENDURANCE TRAINING
DRILLS (CONTINUOUS TRAINING)
Drill 1 – Technical Running
Soccer players spend a lot of time running in a game, much of it
in a semi-fatigued state. With this fatigue it is very easy for
running form and movement economy to diminish and this leads
to further fatigue and reduced performance.
By teaching players correct running technique from an early age,
it will be ingrained within in by the time they are old enough to
complete more intense training. It’s much more difficult to teach
older players how to unlearn such a common movement for them
and then re-learn it correctly.
The table below covers the important technical points. These can
be practiced during warm ups and cool downs to help ingrain
correct mechanics. While this drill won’t improve endurance
directly, over time it will help to improve running economy, which
is a very important factor in endurance performance.
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Head
Head should be erect, with eyes focused forward to a point on the ground
about 20 to 30 metres/yards away.
Shoulders
Shoulders should be square and level. Do not round your shoulders or
swing them forwards or backwards.
Arms
Arms should swing freely in a general forwards/backwards motion. Elbows
should be bent approx. 90 degrees with forearms roughly parallel to
ground.
Hands
Hands are held in a relaxed fist with the thumb resting on the forefinger.
Torso
Torso should be erect, with chest up. Do not lean forwards, backwards or
slouch, as all of these posture deviations can place of stress on lower
back.
Legs
The leg action should be relaxed. Knee lift should not be too high as in
sprinting.
Feet
Foot strike (landing) should be with the heel and rolling onto the ball of the
foot before leaving the ground again.
Drill 2 – Fartlek Training
Fartlek training is less monotonous than continuous running and
more specific to soccer. It involves running for 20-30 minutes or
so at varying paces and intensities. Here are two sample
sessions suitable for soccer:
Easy Farltek Session (ages 11–15)
• 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.
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Hard Fartlek Session (ages 13–15)
• Warm up with a steady jog for 10 minutes.
• Run hard, for 75 seconds.
• Jog for 150 seconds.
• Run hard for 60 seconds.
• Jog for 120 seconds.
• Repeat 3-4 times.
• Cool down at a steady pace for 10 minutes.
Drill 3 – Keep Possession 3v3
Equipment: cones, soccer balls
• Mark out an area roughly 20 x 25 yards/meters.
• 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 15-20 minutes.
Drill 4 – Modified Hoff Circuit
Equipment: cones, low hurdles, soccer balls
• 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 diagonal cones with fewer
touches to increase speed.
Dribble backwards for 10 yards/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/meters between each player.
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• Complete 3-5 circuits back to back. Rest for 2 minutes and
repeat for 2-3 sets.
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Drill 5 – Figure Running
Equipment: cones, soccer balls
• Mark out a course similar to the diagram below.
• The team is split into four equal groups, with one group per
•
•
•
•
•
station.
On the coach’s command players must dribble a ball around
the designated figure continuously for 5 minutes.
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.
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Drill 3 – Progressive Shuttles Runs
Equipment: cones
• Set out 5 cones 10 yards/meters 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 times. This is one set.
Complete 2-3 sets.
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ENDURANCE TRAINING
POST-PUBERTY (15-18 YEAR
OLDS)
Until this point endurance training has been predominantly
general and aerobic in nature.
This patient, long-term approach leads to better, more wellrounded soccer players when they hit maturity. Not only will
they be less susceptible to injury, they will also have a solid
foundation giving them the best chances of reaching their full
potential.
However, to excel in soccer (or any sport), training should mirror
the demands and movement patterns of the game. Post puberty
there is a shift away from general endurance training to soccerspecific conditioning. A training plan takes on far more structure
and very often conditioning sessions are completed separately
from tactical and coaching sessions.
It’s important to remember that just because a player turns 15 or
16 or even 18 does not mean they are able to cope with all forms
of training. Physical and psychological development varies
greatly so this is not the final phase of development. The
training principles for players 18+ are different again and mirror
those used by the world’s top players. You can find more details
in the senior version of Fit For Soccer.
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ENDURANCE TRAINING
GUIDELINES
Although endurance sessions should become soccer-specific at
this age, they should do so progressively. Even elite adult
players, start their pre-season with general aerobic endurance
training for several weeks. This prepares them for more
demanding interval training and anaerobic work.
Soccer-specific conditioning can be intense. As players become
fitter, it requires more time and more effort to further improve
each element of fitness (speed, endurance, strength etc.).
Without a proper plan in place, one or more important fitness
components suffer or players quickly become burnt out from
doing too much.
The way that professional and college level teams deal with this
challenge is to use a concept called periodisation. This simply
means breaking the overall program (usually 12 months long)
into several distinct periods or phases.
From a conditioning perspective, endurance training changes
over these phases. Here are the four most relevant phases to
soccer that you are probably already familiar with:
Early Pre-Season: aerobic endurance predominates.
Late Pre-Season: anaerobic endurance predominates.
In-Season: maintain aerobic and anaerobic endurance.
Closed Season: aerobic endurance with cross training.
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You may use different terms such “off season” instead of preseason or “competition season” instead of in-season, but the
principle remains the same.
The parameters for endurance training in this age group differ
from younger age groups. Intensity can be increased as can
volume while rest intervals decrease. Depending on time
available 2 – 4 endurance sessions per week is usually required.
However, as you will see in the final chapter, these can be
combined with other forms of training (such as speed drills) into
one session.
* Remember these are approximate guidelines for this age group. Individuals of
the same age vary greatly in their development. Exercise should be prescribed
based on biological rather than chronological age.
Aerobic training can be completed either continuously at a steady
pace, or in intervals. Interval training consists of breaking up the
total distance into smaller distances or intervals and then
completing each at a higher intensity. A short break between
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each interval allows the overall intensity to be much higher than
simply running the full distance non-stop.
A training plan for 16–18 year olds comprises of more interval
training than continuous training. In fact continuous training is
only used during the closed season and when players return back
to training.
Progression must be gradual and allow players to adapt to each
new increase in training load. Endurance sessions can be
progressed either through an increase in duration (by increasing
the number of sets and repetitions) or intensity (by decreasing
the rest interval time).
SAMPLE ENDURANCE TRAINING
PLANS
Below are some examples for incorporating endurance training
into a week-by-week plan. Each example covers a specific phase
of the soccer season. You will also find descriptions of the drills
listed in these charts.
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This pre-season program above would start about 12 weeks
before the beginning of the competitive season. Teams usually
have practices matches towards the start of the season, which
need to be factored into the plan.
The program progresses gradually from steady, continuous
training, to more intense interval training and finally to anaerobic
training. While three sessions might not seem like much,
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remember that other forms of training as well as skill and tactical
sessions must also be considered.
For 16 year olds or later developers, the program may need to
progress more slowly than this. The pre-season should be used
to build a solid aerobic base with continuous training followed by
interval training. Older players who have fully matured may be
able to cope with slightly quicker progression, but a peak won’t
be reached until the competitive season has begun.
A Note About Practice Matches
Practice games or “friendlies” are as much about conditioning
as they are about tactical preparation. The priority for team
selection should be to give the as much of the squad as
possible an opportunity to improve their match fitness.
Players that miss a practice game or play less than 20
minutes, can complete a short conditioning session the
following day, or even following the game where time allows.
Intense training should be avoided the day before a
competitive game. While this is not as important before a
practice match, players are often keen to impress the coach
and can only do so when they are reasonably fresh.
The following program is an example of how endurance training
continues into the in-season. Crucially, there is now a game (or
two) each week to consider. Completely negate endurance
training and you rapidly lose the gains made in pre-season. Too
much, and players are left fatigued and unable to perform at
their best.
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This program aims to maintain the gains made in pre-season.
Usually however, players will continue to improve over the course
of the season as they gain more and more match fitness from
playing competitive games.
A match can be counted as an endurance session so players who
do not play a game (or play less than 20 - 30 minutes) can be
encouraged to complete some endurance training afterwards or
on the following day.
This 4-week cycle could be continued indefinitely throughout the
course of the competitive season. Obviously there will be times
when it is impossible to follow this sequence of increasing and
decreasing intensity. It’s the general concept of scheduling some
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rest weeks that is important, rather than just pushing players to
their maximum week in week out.
The plan below is also for the in-season but assumes there are
two games per week.
Two matches per week leaves little time for endurance training.
Recovery is the most important factor and players should avoid
heavy training the day before and the day after a game.
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Cross Training for the Closed Season
During the closed or off-season players should take a
break from soccer. This allows both physical and
psychological respite and is crucial if they are to start each
season with energy and enthusiasm.
However, taking a break from soccer should not mean
taking a break from all physical activity and exercise. The
majority of gains made from training are soon lost (in as
little as 4 weeks) so it’s important for players to keep
themselves ticking over and at the same time allow their
bodies to recuperate.
The best way to do this is through CROSS TRAINING.
Players choose another sport or activity they wouldn’t
normally take part in. This might be another sport such as
tennis or basketball or an activity like swimming (avoid too
much running). Joints and muscles are given a rest from
the stresses of soccer but the cardiovascular system is still
taxed enough to maintain fitness.
As a general rule, players should aim for 3 – 5
cardiovascular sessions per week lasting 30 – 60 minutes.
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SAMPLE ENDURANCE TRAINING
DRILLS
The endurance drills in the 12–15 age category are all suitable
for this age group. The intensity can be adjusted by reducing
rest intervals, increasing distances or increasing the number of
sets and repetitions. Below are some additional drills that are
more advanced and suitable for players who are post puberty.
CONTINUOUS AEROBIC
ENDURANCE DRILLS
See drills in the 11–15 age category.
INTERVAL AEROBIC ENDURANCE
DRILLS
Drill 1 – Diagonal Pitch Run
• Using the markings of a soccer pitch, start on the touchline at
the halfway point and with the ball run ¾ pace to the corner
flag.
• Run ¾ pace diagonally to the opposite side of the pitch at the
halfway 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).
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• Repeat 3-5 times and rest for 2 minutes. This is 1 set.
Complete 2-3 sets.
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. This drill can also be
completed without a ball.
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Drill 2 – Penalty Area Run
• 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.
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ANAEROBIC ENDURANCE DRILLS
Drill 1 – Penalty Spot Runs
• 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 3-5 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.
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Drill 2 – Shuttle Runs
A classic but still outstanding drill for developing anaerobic
endurance. Despite the simplicity of this exercise it can still be
very demanding. Start with the minimum number of sets and
repetitions building up gradually.
• Place 5 cones out 10 yards/meters 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 30-45 seconds and repeat. Rest another 30-45
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.
If you work with older players (16+) you may want to take a look
at the senior version of Fit For Soccer. This contains many more
drills for aerobic and anaerobic training as well as complete
periodized plans for ambitious adult players.
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SECTION 3
STRENGTH
TRAINING FOR
JUNIOR PLAYERS
ports fitness advisor
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For many years coaches and athletes believed that strength
training was detrimental to sports performance. The
misconception was that lifting heavy weights would lead to
excessive muscle bulk, hampering the ability to perform fine,
intricate motor skills.
Today that attitude has changed completely and coaches from
virtually every sport, including soccer, acknowledge the
enormous benefits that a well-planned strength training program
can bring.
Resistance training for children however, is still largely
misunderstood and controversial topic. Children are often
discouraged from all forms of strength training for fear it will lead
to injury and damage to growing bones.
Ironically, contact sports such as soccer, are more likely to cause
injury and a properly designed strength plan can be one of the
most effective methods of injury prevention.
This section covers resistance training guidelines for soccer
players aged 8 to 18. The sample program and sessions are
designed to develop injury-free players whilst improving
performance. As with all other types of conditioning, the key is
to take a patient, long-term approach. A general base of core
strength as well as ingraining correct technique is the main aim
for young players. Only then, and when players are physically
mature, can soccer-specific strength and power be built on top.
STRENGTH TRAINING BENEFITS
Strength training for juniors bears no resemblance to competitive
weightlifting or power lifting where heavy loads are lifted to
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exhaustion. Even players who may appear physically mature (16
to 18) are usually not ready for maximal strength training.
However, this doesn’t prevent many of the advantages of
resistance training from being received. With the correct
exercises, amount of resistance and a suitable number of sets
and repetitions, children and youths can enjoy the following
benefits:
• Increases mineral content in bones helping to prevent
•
•
•
•
•
•
osteoporosis in later life.
Raises resting metabolic rate helping to offset fat gain and
combat obesity.
Can help to prevent injuries common in soccer by
strengthening ligaments and tendons.
Can help to prevent or reduce the severity of injuries
associated with rapid growth spurts during adolescence.
Improves kicking power and passing range.
Improves speed, agility and jumping power.
Enhances self-discipline, confidence and self-esteem.
To achieve all of these benefits safely, young players must follow
a long-term. Progressive program. The goal is to build a solid,
general foundation over a prolonged period so that later (after
puberty), it can be converted into soccer-specific strength and
power.
CAN STRENGTH TRAINING STUNT
GROWTH
Bones reach their full length when the growth plates at either
end ossify (meaning the cartilage turns into bone). This
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ossification process is not fully complete until after puberty and
in some individuals it may not occur until age 18 or older. It’s
the potential damage to these growth plates that has been one of
the biggest causes of concern amongst coaches of young athletes
and perhaps the main reason why children are told not to lift
weights.
Growth plate injuries along with compression injuries in the
shafts of the bone can be serious and in some cases can lead to
stunted growth and impaired development. In young children,
ligaments are stronger than bone so a sudden force that would
cause a ligament to tear in an adult may actually cause a growth
plate fracture in a child.
Similar to this, explosive movements that lead to a muscle tear
in adults, can cause the tendon to separate from the bone in
children. These injuries can occur during contact sports and also
with very intense weight lifting.
For these reasons, lifting very heavy weights (i.e. greater than 70
– 80% one repetition maximum) must be avoided in children
prior to and during puberty. It is also not recommended for
anyone under the age of 18 even if they appear to be physically
mature.
On the other hand, lifting lighter weights with proper technique
can actually protect players from these types of serious injuries.
According to Strength & Conditioning expert Tudor Bompa,
athletes who do no weight training are three times more likely to
suffer injuries than those who do.
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STRENGTH TRAINING SAFETY
More than anything else, strength training for prepubescent
children should emphasise proper technique and form over the
lifting of heavy weights.
Trying to do too much, too soon is the main cause of injury.
Even during and shortly after puberty, maximal strength training
(i.e. lifting loads that allow only 1 - 5 repetitions) should be
avoided.
Here are some other guidelines that compliment those outlined
under each age category in the sections that follow:
• Children must be supervised at all times. Exercises should
•
•
•
•
•
•
be spotted by a competent coach who understands correct
form and spotting techniques.
Unlike the bodybuilding mentality, training should not cause
discomfort. Children should avoid lifting to failure (i.e.
completing a set of repetitions to exhaustion) and
techniques such as supersets and drop sets.
There must be an adequate phase of learning with little or
no weight so that proper technique can be taught.
Check all equipment before use. Make sure collars and
bars are secure if free weights are used.
Children (and adults) should not drop weights. Aside from
obvious safety issues when others are around, a muscle
under high tension that relaxes sharply (when dropping the
weight instead of carefully lowering it) is prone to tearing.
Strength training should be preceded by an adequate warm
up and followed by a suitable cool down. A warm up can
consist of 10 minutes of light aerobic exercise followed by
some dynamic stretching.
Progression should be very gradual – more so than in
adults. Do not aim to increase the resistance or volume
every session.
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• Training plans should focus on core muscles rather than
limbs and general strength rather than power or strength
endurance.
The chart below gives a broad outline of how strength training
differs and progresses as athletes grow and mature:
You will find guidelines for sets, repetitions and loads and sample
exercises in the following sections.
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STRENGTH TRAINING
PRE-PUBERTY (8-11 YEAR OLDS)
According to the American College of Sports Medicine, boys and
girls as young as 7 and 8 years old have benefited from strength
training. The ACSM goes on to state that there is no reason why
children younger than this can’t participate in strength-related
activities such as push-ups and sit-ups if they are able to follow
instructions.
Their rule of thumb is “…if children are ready for participation in
organised sports or activities – then they are ready for some type
of strength training”
To re-emphasise however, children in this age group should never
lift heavy weights. They should not attempt to find out how
much they can lift for a one repetition maximum or complete sets
of exercises to failure or exhaustion. This is when strength
training can become more harmful than helpful and cause
potentially long term damage to growing bones.
STRENGTH TRAINING GUIDELINES
Remember that during this age, multilateral development is the
main objective – helping children to develop all-round basic
athletic skills that are not specific to any particular sport.
From a strength training point of view, the aim is to build a solid
foundation that develops all the tendons, ligaments and muscles,
in proportion, and without a highly regimented routine.
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One of the best ways to achieve this is through circuit training.
Circuit training avoids the intensity and stress of back-to-back
sets of the same exercise, working the same muscle groups. It
also allows greater recovery between exercises and set up
correctly, can help to minimise fatigue in young players. Just as
importantly, the variety of a circuit training session helps to keep
children motivated and interested.
Here are the parameters for a circuit training session:
* Remember these are approximate guidelines for this age group. Individuals of
the same age vary greatly in their development. Exercise should be prescribed
based on biological rather than chronological age.
The resistance of all exercises must be light. Children should be
able to perform at least 12 – 15 repetitions comfortably and
without straining. If an exercise cannot be completed for at least
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this number of repetitions, it is too difficult and the resistance
should be lowered or the exercise replaced for another.
Children must be allowed to perform the exercises at their own
speed and not as fast as possible. They should never be pushed
to discomfort as is common in adult weight training. Reward
should be for self-improvement (especially with regard to
technique) rather than for standing out in a group.
EXERCISE SELECTION
Exercise selection is important in any resistance training routine
and perhaps more so when dealing with young athletes. Various
types of equipment can be used such as resistance bands (lowest
resistance, typically yellow in colour), light medicine balls (2kg /
5lbs), light dumbbells or simply bodyweight. Resistance
machines should be used with caution or avoided, as they are not
designed for the length of children’s limbs.
When selecting exercises there is no reason why various types of
equipment cannot be interchanged. The key is to emphasise the
core muscle groups, rather than the limbs, with a varied selection
of exercises.
When designing a circuit training session, it’s a good idea to
alternate muscle groups and body parts to help prevent local
muscle fatigue. There is no set way to alternate muscle groups
but one popular method is:
Lower body / Upper body / Core
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In this example a lower body exercise (such as step ups) is
followed by an upper body exercise (such as a medicine ball
throw) followed by a core exercise (such as crunches). This
sequence is continued for a total of 6 – 9 stations.
SAMPLE STRENGTH TRAINING
SESSIONS
Below are three sample circuit training sessions. They consist of
several exercise stations that you may not class as traditional
resistance exercises. This is to help keep the routine fun, less
structured and to keep the overall intensity to a minimum. You
can see the exercises for these routines below.
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Progression should be very gradual in this age group and only
one parameter (such as the number of exercises, number of
circuits and session per week) should be altered at a time.
Here’s how the program might progress:
1 session per week, 6 exercises and 1 circuit per
session.
1 session per week, 9 exercises and 1 circuit per
session.
1 session per week, 6 exercises and 2 circuits per
session.
1 session per week, 9 exercises and 2 circuits per
session.
2 sessions per week, 6 exercises and 1 circuit per
session.
2 sessions per week, 9 exercises and 1 circuit per
session.
2 sessions per week, 6 exercises and 2 circuits per
session.
2 sessions per week, 9 exercises and 2 circuits per
session.
Fun and variety are key components of a strength training
program in this age group. As such, you may want to alternate
exercises and routines regularly to maintain interest and prevent
certain muscles groups from being over or under used.
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SAMPLE STRENGTH TRAINING
EXERCISES
Here are the resistance exercises for the sample circuit routines
above:
LOWER BODY EXERCISES
Box Step Ups
1) Use a box approximately 30cm (12in) high.
2) Step up with the right foot and follow with the left
foot so that both feet are on the box.
3) Step down with right foot first and then the left
foot.
4) Repeat this sequence (leading with the right foot)
for 15 seconds and then switch to lead with the left
foot for the remaining 15 seconds.
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.
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Stationary Bodyweight Lunges
1) Stand with feet hip width apart. Take left leg and
step back approximately 2 feet standing on the ball
of the foot.
2) Start position: Feet should be positioned at a
staggered stance with head and back erect and
straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee
until thigh is parallel to floor. Body should follow a
straight line down towards the floor.
4) Return to start position. Alternate or switch to
other leg after prescribed reps.
5) Remember to keep head back, and hips squared
and in a neutral position throughout movement.
Skipping (Alternate Feet)
1) Start with the jump rope in each hand.
2) Jump off the ground and start swinging the jump
rope under your feet.
3) Continue jumping up and down alternating your
feet touching the ground as you bring the rope
under your feet.
4) Continue for the recommended number of jumps
or time.
Skipping (Side straddle)
1) Start with the rope in each hand.
2) Jump off the ground and start swinging the rope
under your feet.
2) Continue jumping up and down as you bring the
rope under your feet.
3) When you are jumping and the rope is above
your head swing your legs out to the side and
return your feet together before the rope swings
under your feet again.
4) Continue for the prescribed number of jumps or
time.
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Hopscotch With Rings
1) Stand with feet slightly wider than hip-width
apart with each foot in a ring.
2) Hop forward using both feet and land in first
single ring.
3) Continue hopping and separate your feet to land
in each foot in a ring.
4) Continue hopping until desired distance is met
and repeat according to the prescribed number of
repetitions.
UPPER BODY EXERCISES
Medicine Ball Chest Passes
1) Start by kneeling on the ground and holding a
medicine ball at chest level.
2) Start close enough to the wall or a partner so
that you easily reach.
3) Proceed to press the ball to the wall or partner
and catch it on the rebound at chest level.
4) Repeat for the desired repetitions.
5) This exercise can also be standing.
Medicine Ball Side Throws
1) Stand with feet hip-width apart; place left foot
approximately one foot in front of right foot.
2) Hold medicine ball with both hands and arms
only slightly bent.
3) Swing ball over to the right hip and underhand
toss ball forward to a partner or wall.
4) Catch ball on the bounce from your partner or
wall and repeat according to desired repetitions.
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Medicine Ball Wall Throws
1) Stand with one foot in front (staggered stance)
with knees slightly bent.
2) Pull medicine ball back behind head and throw
ball forward into the wall.
3) Catch ball on the bounce from the wall and
repeat according to desired repetitions.
Pullovers With Toning Bar
1) Lie on your back and place the stability ball
under your upper back.
2) Hold the bar straight above your head and try to
keep your arms straight.
3) Proceed to bring the bar back behind your head
until your arms are parallel with your body.
4) Return to the starting position and repeat.
Dumbbell Lateral Raises
1) Stand with feet shoulder width apart or sit on
bench in upright position.
2) Start position: Grasp dumbbells with an
underhand grip (palms facing forward). Arms should
hang down at sides with elbows slightly bent.
3) Raise dumbbells to side of body at shoulder
height. Keep elbows only slightly bent with thumbs
pointing up throughout movement.
4) Return to start position.
5) Remember to keep back and head straight in a
neutral position. Keep shoulders stabilized by
squeezing shoulder blades together throughout
movement.
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Toning Bar Biceps Curls
1) Start by standing in a shoulder width stance and
holding a toning bar at your waist with an
underhand grip (palms facing forward).
2) Proceed to curl the bar up towards your
shoulders.
3. Keep your elbows at your side and do not bring
them forward as you curl.
4. The bar should not rise above your shoulders.
Push-Ups From Knees
1) Start by lying face down and placing your hands
near your
shoulders with your elbows pointing up.
2) Keeping your trunk straight press your hands
into the floor so that your upper body and hips
come up off the ground into a push up position.
3) You are in a modified push up position from your
knees.
4) Bend your elbows so that your chest touches the
ground and then repeat by returning to the top
position.
Alternating Dumbbell Front Raises
1) Stand with feet shoulder width apart or sit on
bench in upright position.
2) Start position: Grasp dumbbells with an
overhand grip (palms down). Arms should hang
down to front with elbows slightly bent.
3) Raise dumbbell to front of body at shoulder
height keeping elbows only slightly bent.
4) Return to start position and repeat with other
arm.
5) Remember to keep back and head straight in a
neutral. Keep shoulders stabilised by squeezing
shoulder blades together throughout movement.
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CORE EXERCISES
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.
3) Return to start position.
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.
Lying Side Crunches
1) Lie with back on floor or bench with knees bent.
2) Start position: Let your knees bend to the right
so that your hips are 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 for the
recommended number of repetitions and repeat for
the 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.
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Trunk Rotations With Toning Bar
1. Stand with a parallel stance and the toning bar
placed on your shoulders.
2. Keeping your trunk in an upright posture rotate
your shoulders to each side.
3. Repeat for the prescribed number of repetitions.
Prone Straight Leg Raises
1) Lay on your stomach with your arms resting
comfortably at your side or under your head.
2) Tighten buttocks and raise left leg slightly. Keep
your knee locked and raise your leg from the hip.
Hold briefly and slowly return to starting position.
3) Repeat for recommended reps and then repeat
with the other side.
4) Keep pelvis touching the floor.
5) Be sure to avoid arching your lower back.
Supine Back Extension From Knees
1) Start by lying over the top of a stability ball with
your knees on the floor.
2) Slowly pull your shoulders up off the ball using
your low back muscles.
3) Use your hands to help you stabilise your body if
needed.
4) Return to the starting position and repeat for the
recommended repetitions.
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STRENGTH TRAINING
PUBERTY (11-15 YEAR OLDS)
Strength training during this stage of development should
continue to build a general foundation, preparing ligaments,
tendons and muscles for more demanding training in later years.
An intense soccer-specific strength program at this stage can
lead to injury and potential long-term problems. Even towards
the end of puberty the ossification process (cartilage turning into
bone) is not complete so heavy weight lifting must be avoided.
Bones grow more rapidly than muscles develop during this stage,
which can lead to many common overuse injuries. A combination
of strength and flexibility (see section 5) exercises can help to
reduce the severity and occurrence of such injuries.
STRENGTH TRAINING GUIDELINES
It’s important that strength training during puberty develops a
balanced musculature (unlike sport-specific training). A wide
variety of non-specific exercises should be selected so that no
muscle groups are neglected.
A circuit training format is still the best option for this age group.
Avoid bodybuilding-type routines that cal for multiple sets of one
exercise performed consecutively. This is too exhausting and
intense on developing bodies.
The resistance of all exercises must be low enough to allow at
least 12–15 repetitions to be performed. If fewer repetitions can
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be completed the resistance should be lowered or the exercise
replaced for another. Although the final few repetitions of an
exercises maybe taxing, players should avoid pushing themselves
to failure on each exercise completed.
Here are the parameters for a circuit training session:
* Remember these are approximate guidelines for this age group.
Individuals of the same age vary greatly in their development. Exercise
should be prescribed based on biological rather than chronological age.
Allow athletes to perform the exercises at their own speed and
discourage fast and explosive actions in favour of controlled
movements. Continue to reward self-improvement rather than
for standing out in a group.
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If a circuit is performed as part of a longer group coaching
session, it should be completed after technical and speed /agility
work towards the end of the session.
EXERCISE SELETION
As with younger age groups, continue to emphasise exercises
using bodyweight, medicine balls, light resistance bands and light
dumbbells. The weight of the medicine balls can be increased
from 2kg (5lbs) to 4kg (9lbs). Dumbbells should be light enough
to allow at least 10 – 12 repetitions.
Light and empty barbells can be introduced at this age in order to
teach correct technique for exercise such as half squats and
bench presses. Start with a light broomstick until technique is
perfected, gradually progressing to an empty barbell. A small
amount of weight can be added as the player progresses.
Machines may still be unsuitable for the majority of players that
fall into this group. However, older players in the group who are
early developer and so taller than average, may be able to use
some machines safely and correctly.
Core muscle groups should be emphasised helping to further
build a solid, athletic base. You may also want to alternate
exercises in the circuit in the following way:
Lower body / Upper body / Core
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SAMPLE STRENGTH TRAINING
SESSIONS
Below are three sample circuit training sessions. Each one is
slightly more demanding than the one before. You can see the
exercises for these routines below.
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Progression must be gradual and, as with younger age groups,
only one parameter (such as the number of exercises, number of
circuits and session per week) should be altered at a time.
Here’s how the program might progress:
2 sessions per week, 6 exercises and 1 circuit per
session.
2 sessions per week, 9 exercises and 1 circuit per
session.
2 sessions per week, 6 exercises and 2 circuits per
session.
2 sessions per week, 9 exercises and 2 circuits per
session.
3 sessions per week, 6 exercises and 1 circuit per
session.
3 sessions per week, 9 exercises and 1 circuit per
session.
3 sessions per week, 6 exercises and 2 circuits per
session.
3 sessions per week, 9 exercises and 2 circuits per
session.
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SAMPLE STRENGTH TRAINING
EXERCISES
LOWER BODY EXERCISES
Bodyweight Forward Lunges
1) Start by standing with your feet shoulder width
apart.
2) Step forward 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.
Front Squats With Shoulder Presses
1) Start by holding a toning bar at shoulder level
with a parallel stance.
2) Proceed down into a squat position until your
thighs are parallel with the ground.
3) As you squat back up start to shoulder press the
bar above your head.
4) Use the momentum from your squat to help
extend the bar overhead.
5) Return to the starting position and repeat.
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Medicine Ball Squats
1) Grasp medicine ball and hold out in front of you.
2) Start position: Stand with feet slightly wider than
hip width apart. Knees should be slightly bent.
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.
4) Once thighs are parallel to floor, return to start
position.
5) Remember to keep head and back straight in a
neutral position. Keep weight over the middle of
foot and heel, not the toes.
Toning Bar Dead Lifts
1) Start Position: Assume a shoulder width stance,
knees inside arms. Feet flat on floor.
2) Position shoulders slightly over bar and grab
toning 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.
Ankle Bounces
1) Stand with feet shoulder-width apart and knees
slightly bent. Arms should be at sides and bent up
to 90°.
2) Hop up on both feet using only the ankles to
project body up. Do not bend the knees to propel
the body upwards.
3) Remember to extend the ankles to their
maximum range on each hop (full plantar flexion) to
ensure proper mechanics.
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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.
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.
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Linear Stability Jumps
1) Stand facing box with feet slightly wider than
hip-width apart.
2) Lower body into a semi-squat position and jump
up onto box. Feet should land softly on box.
3) Step back down (do not jump back down) and
repeat according to prescribed reps.
UPPER BODY EXERCISES
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.
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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 the
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. Never lock out elbows. If maintaining
stability is difficult, lower hips below parallel until
stability is established.
Dumbbell Bent Over Rows
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight
and knees bent. Take one hand and place on
stationary object that is approximately waist height
to support upper body. Hold dumbbell in other hand
with a neutral grip and let arm hang straight down
(perpendicular to floor).
3) Keeping elbows close to body pull dumbbell up to
body and squeeze shoulder blades together at top
of movement.
4) Return to start position.
5) Remember to keep back and head straight.
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Dumbbell Lateral Raises
1) Stand with feet shoulder width apart or sit on
bench in upright
position.
2) Start position: Grasp dumbbells with an
underhand grip (palms facing forward). Arms should
hang down at sides with elbows slightly bent.
3) Raise dumbbells to side of body at shoulder
height. Keep elbows only slightly bent with thumbs
pointing up throughout movement.
4) Return to start position.
5) Remember to keep back and head straight in a
neutral position. Keep shoulders stabilised by
squeezing shoulder blades together throughout
movement.
Push-Ups
1) Lie face down on the floor with hands palm
down, fingers pointing straight ahead, and aligned
at the nipple line.
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 stabilised
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.
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Medicine Ball Push-Ups
1) Start Position: Your body will be in an upright
position
sitting on your knees.
2) Hold medicine ball at chest level. Keeping your
torso erect fall forward and chest press the
medicine ball to a partner or a wall.
3) Upon releasing the ball drop your hands to the
floor and immediately complete a push-up.
.
Over the Back Tosses
1) Stand with feet slightly wider than hip-width
apart. Have a partner or trainer stand
approximately 10-15 yards behind you.
2) Grasp ball and lower body into a semi-squat
position. Extend the entire body up and throw
medicine ball up and over the head.
3) The aim is to throw the ball behind you as far as
you can and generating most of the power in the
legs.
4) Catch ball on the bounce from your partner and
repeat according to prescribed repetitions.
CORE EXERCISES
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.
3) Return to start position.
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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.
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.
Medicine Ball Supine Twists
1) Lie on your back with the ball under your upper
shoulders and hold onto a medicine ball above your
chest.
2) Keeping the ball in front of your chest rotate your
shoulders and trunk until the ball is facing the side.
3) Try to keep your hips somewhat stable and facing
the ceiling during this movement.
4) The movement should initiate from your trunk.
Alternate sides until the prescribed repetitions are
complete.
Medicine Ball Diagonal Wood Chops
1) Starting Position: Stand on both legs and your
arms are extended holding the medicine ball up and
to your right.
2) Bring medicine ball down in a wood chop ping
motion towards your left foot.
3) During this motion rotate your trunk. Repeat this
motion for the desired repetitions and then repeat
in the opposite direction.
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Hip Thrusts
1) Begin by lying on your back, knees bent, and
feet on the floor. Extend your arms out to steady
yourself.
2) Squeeze buttocks and raise your hips and lower
back off the
floor to form a straight line from your knees to your
chest. Do not arch your back.
3) Hold for 5-10 seconds and slowly return to
starting position. Relax for 5 seconds.
4) Repeat for required number of repetitions.
Hanging Knee Raises
1) Grab onto bar and hang with your arms straight.
2) Start position: bring knees up with hips flexed at
approximately 90°.
3) Slowly lower legs returning to start position.
5) Remember to keep head and back in a neutral
position. Keep stomach tight (naval drawn in
towards spine) throughout entire movement.
Double Leg Press Outs
1) Start by lying on your back with your knees
towards your chest and your arms flat on the
ground.
2) Keeping your back flat throughout the movement
kick your legs out and away until they are almost
straight.
3) Bring your legs back in and repeat for the
required number of repetitions.
4) If you are unable to keep your back flat on the
floor throughout the movement shorten the distance
that your leg s extend until you get stronger.
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Modified Hammer Throws
1) Stand with feet hip-width apart; place right foot
approximately one foot in front of left foot.
2) Hold medicine ball with both hands and arms
only slightly bent.
3) Swing ball over to the left hip and forcefully
underhand toss ball forward to a partner or wall.
Keep the stomach drawn in to maximise proper
usage of muscle.
Catch ball on the bounce from your partner and
repeat according to prescribed repetitions
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STRENGTH TRAINING
POST-PUBERTY (15-18 YEAR OLDS
Until this stage in a young athlete’s development, strength
training has been used to develop an all-round, solid foundation
of general strength.
This can now be progressively converted into soccer-specific
strength and power. Done correctly and with patience, it will help
players to reach their highest potential with minimised risk of
injury and burn out.
Strength training does not just jump from general to specific
however. The process is gradual and may take place over several
years. Such is the importance of this gradual progression,
sample strength plans are provided for early post puberty players
(i.e. ages 14 – 16) and late post puberty players (i.e. ages 16 –
18). Remember, it is biological and anatomical age that is
important and not chronological age – hence the reason why
there is overlap in the age categories.
EXERCISE SELECTION
Early post puberty players can incorporate challenging
bodyweight exercise, such as pull ups and V sit ups into their
routine. They can also make greater use of resistance machines
and free weights exercises using low to moderate weights (that
allow 10 repetitions or more).
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Some low intensity plyometrics drills can also be included into
the circuit. A plyometrics session with multiple sets of multiple
exercises is not recommended at this stage.
Players who are considered late post puberty and have reached
maturation can emphasise free weights exercises such as squats,
lunges, bench presses shoulder presses and pull downs. Players
in this bracket can also use resistance machines freely.
Also, more plyometrics exercises can be included into the
program, which requires a separate session. The caveat is that
players must have developed a solid strength base in previous
years. If a player is only beginning a strength program for the
first time, plyometric drills are not recommended.
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What is Plyometrics?
When a muscle is stretched before contraction it will contract
more forcefully and rapidly (like an elastic band). This is basically
what plyometric exercises do – they stretch muscles rapidly and
then immediately demand a powerful contraction. It’s easier to
imagine with an example from soccer…
Imagine the jumping movement to win a header…
The very first phase of this movement has to be a downward
thrust. If you try jumping off the ground without first bending
your knees, you’ll struggle to leave the ground. As you "dip"
down just before a standing jump you are stretching muscle
groups such as the quadriceps and hip extensors. These are the
muscles that will contract very forcefully a split second later to
produce the jump.
The shorter and more rapid this downward movement or prestretching action is, the more forcefully those muscle groups can
contract…. and the higher you will jump!
Plyometric exercises help muscles to store and use energy
rapidly, making them and the player more powerful!
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STRENGTH TRAINING GUIDELINES
(EARLY POST PUBERTY)
Players who are considered early post puberty (i.e. 14 – 16) can
continue with a circuit training format. However, more intense
exercises can be added, including more free weights exercises
with barbells and dumbbells.
There is a danger that some early developers who are big for
their age might be tempted, or encouraged, to start lifting heavy
weights (loads greater than 75% one repetition maximum).
Growth plates have not yet closed so the resistance should still
allow 10 repetitions or more to prevent too much unnecessary
strain. Lifting to failure or exhaustion on an exercise should still
be avoided.
A circuit can be made more difficult by increasing the number of
exercise from 9 to 12, including more intense exercise stations,
increasing the number of circuits and decreasing the rest interval
time between exercise stations.
Here are the parameters for circuit training in this group:
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* Remember these are approximate guidelines for this age group.
Individuals of the same age vary greatly in their development. Exercise
should be prescribed based on biological rather than chronological age.
If a circuit is performed as part of a longer group coaching
session, it should be completed after technical and speed /agility
work towards the end of the session.
SAMPLE STRENGTH TRAINING
SESSIONS (EARLY POST PUBERTY)
Here are two sample circuit sessions for players in this age
group. Many of the exercises are designed to work the muscle
groups specifically used in soccer, however it’s important to
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retrain some non-specific exercises in order to work and balance
the entire body:
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Unlike strength programs for the younger age groups,
progression should now be a little more structured to
accommodate the increase in intensity and volume.
One effective way to do this is to use the stair-step method. The
intensity and volume changes over a 4-week cycle, which can be
repeated throughout the closed season and pre-season.
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In the diagram above, week 1 is an easy week, weeks 2 and 4
are moderate and week 3 is difficult. The cycle repeats itself with
week 5 being easy and so on. Remember though that week 5
may be slightly more difficult than week 1 as players will
gradually adapt to the training load.
Here’s how you can manipulate a circuit so it follows the 4-week
cycle:
WEEK 1 – 2 sessions, 2 circuits per session, 60 sec rest
interval.
WEEK 2 – 2 sessions, 3 circuits per session, 60 sec rest
interval.
WEEK 3 – 2 sessions, 3 circuits per session, 30 sec rest
interval.
WEEK 4 – 2 sessions, 3 circuits per session, 45 sec rest
interval.
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STRENGTH TRAINING GUIDELINES
(EARLY POST PUBERTY)
As players reach physical maturation, strength training should
become predominantly soccer-specific. This means that
exercises and intensities will reflect the nature and demands of
the game.
Soccer requires a combination of basic strength (to withstand
challenges and hold up the ball), explosive power (for shooting,
range of passing and sprinting) and muscular endurance (to
repeat consecutive sprints, tackles, jumps and kicks without
tiring).
Unfortunately, it’s very difficult to train for strength, power and
strength endurance all at once. Even in the fittest adult players
it would quickly lead to over-training and fatigue. The solution is
to use the concept of periodisation.
Periodisation simply refers to the splitting up of a training plan
into several distinct phases or periods. In soccer these phases
are well known:
Pre-season
In-season
Closed or off-season
From a strength training point of view, the off-season and early
pre-season is used to develop basic and maximal strength. Mid
to late pre-season the program changes to convert this strength
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into explosive power and strength endurance. During the inseason all 3 fitness elements are maintained as best as possible.
Compensation is a phase of non-specific strength training. This
is the kind of strength training that young players stick to all year
round. Why is it important that older players include a phase of
this non-specific strength training in their annual plan?
It helps to redress some of the imbalances that can occur with
sport-specific training and competitive soccer. The goal is
balance the strength in the left and right side of the body and the
agonists and antagonists (i.e. the hamstrings and quadriceps). It
also provides the player with a welcome physically and
psychological break.
Use one of the circuit training programs outlined for early post
puberty for the compensation phase. Explosive power and
muscular endurance training are beyond the scope of this book.
Although a sample explosive power routine is included below,
please see the senior version of Fit For Soccer for detailed
routines and guidelines.
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Here are the parameters for basic strength training:
* Remember these are approximate guidelines for this age group.
Individuals of the same age vary greatly in their development. Exercise
should be prescribed based on biological rather than chronological age.
Although heavier weights can now be lifted by players who have
reached physical maturation, loads should be kept under 80%
one repetition maximum (80% 1-RM typically allows about 8
repetitions to be completed depending on the exercise).
Even when players have stopped growing, it takes several
months (sometimes years) of progressive strength training
before maximal loads should lifted (over 85% 1-RM lifted for 5
repetitions or less). At least one cycle of an annual soccer
strength program should be completed before moving on to
heavy weights.
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For detailed recommendations and advanced soccer strength
training routines suitable for adult players, see the senior version
of Fit For Soccer.
SAMPLE STRENGHT TRAINING
PLANS (LATE POST PUBERTY)
BASIC STRENGTH PLAN
This basic strength training program looks more like a traditional
weight lifting routine with greater reliance on free weights and
multiple sets of the same exercises performed back-to-back.
However, a strength training plan for soccer bears little
resemblance to a bodybuilding-type routine. Bodybuilders aim to
isolate and exhaust every muscle group in order to bring about
hypertrophy (increase in muscle size).
Soccer players won’t necessarily benefit from increased muscle
bulk. Neither will they benefit from working every muscle group
to exhaustion. Strength training for soccer must take into
account other elements of training, such as tactical and technical
work plus endurance, speed and agility training.
A suitable basic strength plan will develop strength in the major
muscle group using the fewest number of exercises. Once this
basic strength has been developed it can be converted into
soccer-specific power in the next phase.
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EXPLOSIVE POWER PLAN
This following routine uses plyometric exercises to develop
explosive power. When performed correctly plyometrics is safe
and highly effective. However, there are some important
guidelines players must adhere to if they are to get the best out
of this form of training.
GUIDELINES FOR PLYOMETRICS
• A solid strength base is required before starting a plyometrics
program. As a rule of thumb players should be able to squat
twice their bodyweight or leg press 2.5 times their bodyweight.
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• Warming up is crucial. Spend 10mins jogging or skipping
followed by 5-10mins of stretching the muscles involved.
• Extra sets and repetitions should NOT be added even if players
feel like they haven’t worked very hard. Plyometric exercises
are deceptively strenuous.
• All lower body plyometric exercises should be performed on a
firm surface that has some give such as grass or a synthetic
running track.
• Players should rest completely between sets, 3-5 minutes at
least. Quality, not quantity, is all-important.
•
• Each action and each repetition should be performed with
maximum speed, effort and proper technique.
• For players new to plyometrics, keep session to under 100
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.
• Instruct players to keep the torso erect during the movements
-- it prevents undue strain on the lower back.
• If any pain or discomfort is felt, the session should stop
immediately.
• Finally, don’t complete plyometrics and resistance training on
the same day or when muscles are sore from a previous day’s
training.
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SAMPLE STRENGTH TRAINING
EXERCISES (EARLY POST PUBERTY)
LOWER BODY EXERCISES
Medicine Ball Lunges
1) Start position: Stand with feet hip width apart.
Hold medicine ball into abdomen.
2) Step forward 2-3 feet and lower body forming a
90° bend at the front hip and knee. Do not allow
front knee to extend past the big toe. Take medicine
ball during this movement and press the ball
overhead.
3) Pushing off front foot, return to start position.
Continue with same leg or alternate as prescribed.
4) Remember to keep head and back upright in a
neutral position. Shoulders and hips should remain
squared at all times.
Dumbbell Box Step Ups
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.
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Dumbbell Squats
1) Grasp dumbbells and let arms hang down at
sides.
2) Start position: Stand with feet slightly wider than
hip width apart. Knees should be slightly bent.
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.
4) Once thighs are parallel to floor, return to start
position.
5) Remember to keep head and back straight in a
neutral. 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 laterally or medially throughout movement.
Keep abdominals tight throughout exercise by
drawing stomach in toward spine.
Ankle Bounces
1) Stand with feet shoulder-width apart and knees
slightly bent. Arms should be at sides and bent up
to 90°.
2) Hop up on both feet using only the ankles to
project body up. Do not bend the knees to propel
the body upwards.
3) Remember to extend the ankles to their
maximum range on each hop (full plantar flexion) to
ensure proper mechanics.
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Lateral Stability Jumps
1) Stand with left shoulder facing box with feet slightly wider than hipwidth apart.
2) Lower body into a semi-squat position and jump up onto box. Feet
should land softly on box.
3) Step back down (do not jump back down) and repeat according to
prescribed repetitions.
UPPER BODY EXERCISES
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.
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Lat Pull Downs
1) Adjust seat or knee pad height so that knees are
secured while seated.
2) Grasp bar with a 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.
Push-Ups
1) Lie face down on the floor with hands palm
down, fingers pointing
straight ahead, and aligned at the nipple line.
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 stabilised
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.
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Elevated Push-Ups
1) Start by placing your feet on a stool or bench
and your hands on the ground in a push-up
position.
2) Keeping your body in a tight straight line push-up
up off the ground into a push- up.
3) Make sure you keep your abs tight to maintain
that straight line with your body.
4) Lower yourself back down to the starting position
and repeat for the desired repetitions.
Triceps Bench Dips
1) Start by placing your hands on the bench and
your feet are on the ground with your legs semi
straight.
2) Proceed to bend your arms until they are bent to
about 90 degrees.
3) Return to the starting position and repeat for the
desired repetitions.
CORE EXERCISES
V-Ups
1) Start position: Lie back onto floor or bench with
knees bent and hands extended towards ceiling.
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. Also raise legs up towards ceiling
and attempt to touch your hands to your feet.
3) Return to start position.
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Opposite Arm Opposite Leg Raises
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.
Reverse Crunches
1) Start by lying on your back and holding onto the
bench with your hands above your head.
2) Keeping your knees bent to 90 degrees left your
legs up off the ground and bring your knees up and
towards your shoulders.
3) Your range of motion should be far enough so
that your hips curl back towards your shoulders as
well. Lift your legs and hips with control to avoid
jerky motions that create momentum.
4) Return to the starting position and repeat for the
desired repetitions.
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Modified Hammer Throws
1) Stand with feet hip-width apart; place right foot
approximately one foot in front of left foot.
2) Hold medicine ball with both hands and arms
only slightly bent.
3) Swing ball over to the left hip and forcefully
underhand toss ball forward to a partner or wall.
Keep the stomach drawn in to maximise proper
usage of muscle.
4) Catch ball on the bounce from your partner and
repeat according to prescribed repetitions.
Medicine Ball Supine Twists
1) Lie on your back with the ball under your upper
shoulders and hold onto a medicine ball above your
chest.
2) Keeping the ball in front of your chest rotate your
shoulders and trunk until the ball is facing the side.
3) Try to keep your hips somewhat stable and facing
the ceiling during this movement.
4) The movement should initiate from your trunk.
Alternate sides until the prescribed repetitions are
complete.
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SAMPLE STRENGTH TRAINING
EXERCISES (LATE POST PUBERTY)
LOWER BODY EXERCISES
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 at right angles, extend
your knees until your legs are almost fully
extended.
Back 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.
2) Start position: Using the legs, remove bar from
rack. Stand with feet slighter wider than hip width
apart. Back should be straight and 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.
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.
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Dumbbell Box Step Ups
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.
Calf Presses
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 movement to prevent any knee strain.
Adjust weight load accordingly.
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.
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Leg 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.
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 until thighs are parallel to ground.
4) Immediately explode vertically and drive arms
up. Do not pause in the squat position.
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.
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.
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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.
UPPER BODY EXERCISES
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.
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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.
Lat Pull Downs
1) Adjust seat or knee pad height so that knees are
secured while seated.
2) Grasp bar with a 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.
Pull Ups
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.
4) Return to start position.
5) Remember to keep the movement controlled with
the body stable to minimise momentum and body
sway. If the bar is too high, it is advisable to use a
step to ensure proper hand placement as well as
safety.
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Dips
1. Step up on foot platform (if available) and position
hands on 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 arm is 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.
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.
Wall Throws
1) Stand with one foot in front (staggered stance)
with knees slightly bent.
2) Pull medicine ball back behind head and
forcefully throw ball forward as far as possible into
the wall.
3) Catch ball on the bounce from the wall and
repeat according to prescribed repetitions.
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Side Throws
1) Stand with feet hip-width apart; place left foot
approximately one foot in front of right foot.
2) Hold medicine ball with both hands and arms
only slightly bent.
3) Swing ball over to the right hip and underhand
toss ball forward to a partner or wall.
4) Catch ball on the bounce from your partner or
wall and repeat according to desired repetitions.
CORE EXERCISES
Hanging Knee Raises
1) Grab onto bar and hang with your arms straight.
2) Start position: bring knees up with hips flexed at
approximately 90°.
3) Slowly lower legs returning to start position.
5) Remember to keep head and back in a neutral
position. Keep stomach tight (naval drawn in
towards spine) throughout entire movement.
Opposite Arm Opposite Leg Raises
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.
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Hip Thrusts
1) Begin by lying on your back, knees bent, and
feet on the floor. Extend your arms out to steady
yourself.
2) Squeeze buttocks and raise your hips and lower
back off the
floor to form a straight line from your knees to your
chest. Do not arch your back.
3) Hold for 5-10 seconds and slowly return to
starting position.
Relax for 5 seconds.
4) Repeat for required number of repetitions.
Russian Twists
1) Start by sitting on the floor with hips and knees
flexed to approximately 90 degree angles.
2) Grasp a medicine ball or small dumbbell and
swing it to the right and left as you keep the hips
from rotating with the shoulders.
3) The arms are not perpendicular to the torso, but
instead, kept low, near the thighs, as the medicine
ball is swung to each side.
4) Repeat for the prescribed repetitions.
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Dumbbell Trunk Twists
1) Stand with and shoulder width stance. Hold a
dumbbell with both hands out in front of your body.
2) While holding the dumbbell rotate your trunk to
the left maintaining the dumbbell position. Repeat
to the other side.
3) Repeat for prescribed number of repetitions.
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 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
or holding weight plate or weighted object across
chest.
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SECTION 4
SPEED & AGILITY
TRAINING FOR
JUNIOR PLAYERS
ports fitness advisor
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At the highest levels of the adult game, speed has become more
and more important. Modern soccer is extremely fast and some
of the top players almost resemble Olympic sprinters! But speed
in soccer isn’t just about the ability to run fast.
A “quick” player is one that can react quickly, accelerate sharply
and produce several back-to-back sprints without tiring. Rarely, if
ever, do soccer players reach top speed, so if a player isn’t
blessed with the same genetics as Carl Lewis, all is not lost!
Speed is definitely trainable and even a player who is considered
naturally slow can, with the right conditioning program, become
quick.
One key point for parents and coaches to remember is that the
greatest gains in speed come during puberty when muscle
strength develops. It’s impossible to tell how fast a player will
eventually become until after this stage. Also, the types of
training that make the greatest difference (intense strength and
explosive power training) cannot be completed until players have
completely physically matured.
Does that mean if a young, pre-adolescent player is considered
slow that they simply have to sit around and wait? No, because
even before puberty speed and agility can be improved. More
importantly, some important foundations can be laid in the early
years so that when a player does reach full maturity, they have
greater potential for speed development.
This section covers the various elements and drills important in
speed for soccer. Sample programs are offered for the three
different age categories as well as suggestions for progression
during the season.
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SPEED & AGILITY TRAINING
PRE-PUBERTY (8-11 YEAR OLDS)
Basic speed is a combination of strength, power and the ability to
move limbs quickly. At this age, children lack strength and
power and strenuous resistance training is not suitable.
Therefore, the goal should be to increase a young player’s coordination and develop their neuromuscular system. This will
help them to co-ordinate the actions of the arms and legs more
efficiently, helping them to become quicker on the field.
Agility training usually involves sharp twisting, turning and
changes of direction. It also involves sudden acceleration and
deceleration. But this is too strenuous for children in this age
group and drills that emphasise these types of movements
should be avoided until a later stage.
Co-ordination is best developed through a wide variety of
exercises, not all necessarily soccer-specific. This includes
exercise for the upper body – an area that many coaches
overlook and one that is crucial to foster well-rounded young
athletes.
SPEED & AGILITY TRAINING
GUIDELINES
Speed training drills, like all forms of training at this age, should
be fun and varied. Ideally, they should be completed at the start
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of a coaching session when players are fresh and can concentrate
on the movements.
Each drill should be kept short, lasting no longer than 4 – 6
seconds. Plenty of rest should be allowed between each drill so
children don’t get fatigued in any way. Remember, the aim is
develop co-ordination and this can only be done if players are
fresh and raring to go.
Start with distances of about 10 – 20 yards / meters, gradually
progressing to 40 – 50 meters for children who are approaching
puberty. Straight-line drills are more suitable for the youngest
players in this group. Zigzag drills and slaloms and stop-start
drills can gradually be added for older players in the age
category.
For the upper body, drills and games that use tennis balls and
light medicine balls are ideal. Again, these do not have to be
relevant to soccer and a variety of under arm, over arm and
sideways movements should be included.
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* Remember these are approximate guidelines for this age group.
Individuals of the same age vary greatly in their development. Exercise
should be prescribed based on biological rather than chronological age.
SPEED & AGILITY TRAINING
SESSION
As with other forms of training, a structured and regimented plan
should be avoided in young children. Coaching sessions are an
ideal time to incorporate some speed drills. They can also be
easily incorporated into a circuit or obstacle course as outlined in
section two that can be completed in the back yard.
Here are two sample speed training sessions for young soccer
players:
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Gradual progression is the key to building healthy, injury-free
young soccer players. Start with distance of 20 meters / yards in
the youngest players (8-9 year olds) and over a period of 2 – 3
years, the distance can increase to 40 meters / yards (10-11
year olds).
The types of drills (see below) can progresses from straight line
running to zigzagging and slaloms. Regardless of age or
experience, speed drills should always allow adequate recovery
between repetitions.
SAMPLE SPEED & AGILITY
TRAINING DRILLS
Drill 1 – Fast Arms
• Players should be seated on the floor with the
legs straight out in front of them.
• Swing arms in a sprinting motion. Elbows should
be kept at 90 degrees, close to the body and
hands kept relaxed.
• Hands should come up to about shoulder height
and should go past the hips at the back.
• Caution players not to bounce off of the floor as
they swing their arms faster.
Drill 2 – High Knees
• Instruct players to stand in place with their feet
hip width apart.
• Jog on the spot with exaggerated high knees.
• There should be minimal contact time with the
ground and players should avoid landing on their
heels.
• Keep this drill to 5-10 second bouts as it can be
quite tiring for young players.
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Drill 3 – Modified Skipping
• Start with both feet together and begin by driving your left leg into the
air and explode with the right foot so that both feet are off the ground.
• Upon landing bring the left foot down and drive the right leg into the air
and repeat.
• Swing arms back and forth during skipping motion.
• Continue this alternating motion until desired repetitions are met.
Drill 4 – Carioca
This is quite a difficult drill for athletes of any age to pick up. But once
learnt is simple to complete and is excellent for developing co-ordination
and rhythm.
• Step to the left with left leg and immediately bring right leg over and in
front of the left leg and place it onto the other side of left foot.
• Step to the left again with the left leg and immediately bring right leg
over and behind the left leg.
• Continue to repeat this alternating pattern for10-20 meters/ yards.
• Have players practise in both directions.
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Drill 5 – Single File Relay
Equipment: cones
• The group is organised into two or more single files of up to 10 players.
• On the coach’s command the first player in line must run to a cone 10 –
20 meters / yards in front of them, around it and then back.
• The next player in line cannot go until they touch hands with the
returning player.
• The returning player always goes to the back of the line.
Variations: add variety to this drill by giving the players objects to carry
and pass to one another such as several tennis balls, hoops and bean bags.
Set up a small task they must complete at the cone such as star jumps,
throwing a ball back to the coach or throwing a tennis ball into a box etc.
Drill 6 – Slalom Relay
Equipment: cones
• The group is organised into two or more single files of up to 10 players.
• On the coach’s command the first player in each line must weave in and
out of a line of cones 1-2 meters / yards apart.
• The furthest cone should be about 10 – 20 meters/yards away.
• The next player in line cannot go until they touch hands with the
returning player.
• The returning player always goes to the back of the line.
Variations: similar variations as the drill above can be used for the slalom
relay. Have the players dribble a soccer ball or bounce a basketball around
the cones. Remember at this age it is important to include a wide variety
of skills to help develop general speed and co-ordination.
Drill 7 – Obstacle Relay
Equipment: cones, low boxes / hurdles
• One or more straight line obstacle courses up to 40 meters/yards in
length should be set up (see diagram below).
• The group is organised into two or more single files of up to 10 players.
• On the coach’s command the first player in each line must complete the
obstacle course and return to the back of their line.
• The next player in line cannot go until they touch hands with the
returning player.
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Keep the course simple with obstacles low enough that players can run
over them. Players should not leap or hop over obstacles. The aim of this
drill is to promote quick foot speed and co-ordination of steps between
obstacles.
Drill 8 – Circles
• The group is organised into circles of up to 10 players.
• Each player is given a number.
• The coach shouts out two random numbers and the two corresponding
players must run clockwise around the outside of their circle and back to
their original position.
• This drill is designed to develop both focus and reaction time.
Drill 9 – Tents & Campers
Equipment: cones, low boxes / hurdles
• The group is organised into pairs who then form a large circle roughly
15-20 meters/yards in diameter.
• One of the pair stands with their feet apart (tent) and the other crouches
in front of the tent (camper).
• The coach shouts “tents” or “campers” and the appropriate partner runs
clockwise around the outside of the circle and back to the starting
position.
• Like the drill before, this drill is designed to improve focus and reaction
time but it also adds an element of different starting positions.
Variation: the coach can call out various words beginning “C” and “T” to
try and catch the players out. Any player moving on any words other than
“tents” or “campers” has to sit out a round.
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Drill 10 – Go… Stop… Go… Stop
• The group is spread out across a large area. The coach stands in the
•
•
•
•
•
middle so that all players should be at least 20-30 meters/yards away.
The coach shouts “Go” and all players run towards the coach.
The coach then shouts “Stop” and players must freeze on the spot.
The coach continues to shout “Go” and “Stop” and the first player to
reach the coach gets to be the caller.
Any player still moving after “Stop” has to sit the next call out so will fall
further behind.
This drill helps to develop both acceleration, deceleration and reaction
time.
Variation: use different words instead of “Go” and “Stop” or call out words
beginning with “G” and “S” to catch players out.
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SPEED & AGILITY TRAINING
PUBERTY (11-15 YEAR OLDS)
With puberty comes a natural increase in strength and power.
This translates to increased speed and also the ability to tolerate
more demanding activities.
Although players in this age bracket can, and should, follow a
resistance training program (see section 2), speed development
should still come predominantly from drills designed to improve
co-ordination and agility. Intense strength and power training
can have a dramatic affect on speed but this type of training is
not suitable until players have matured fully.
Similar to this, all out sprint training that requires maximal,
explosive efforts over distances of more than 30 meters/yards
should be reserved only for older players in the age group.
However, more soccer-specific drills that include twists, turns,
shuffles and decelerating quickly can now be introduced.
SPEED & AGILITY TRAINING
GUIDELINES
As players grow stronger, they will be capable of more forceful
and explosive movements. To make best use of this, speed and
agility drills are best completed at the beginning of a coaching
session (after a thorough warm up) when players are at their
freshest.
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Drills can increase to up 50 yards / meters now but adequate rest
to allow complete recovery is still essential.
Exercises to improve reaction time should also be included into
the program. At very young ages, children lack the concentration
to benefit from this form of training but as they mature it’s an
important part of their all-round athletic development.
Speed and agility drills should consist of exercises both with and
without the ball at the feet. While drills that include a ball
obviously translate directly to game situations, drills without a
ball help players to concentrate fully on the movements and
maximise their effect. Exercises to improve speed in the upper
body should not be neglected.
* Remember these are approximate guidelines for this age group.
Individuals of the same age vary greatly in their development. Exercise
should be prescribed based on biological rather than chronological age.
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SAMPLE SPEED & AGILITY
TRAINING SESSIONS
This sample speed session can be completed 2-3 times per week
at the start of soccer coaching sessions. It includes basic
straight-line speed drills, drills with changes of direction and drills
with and without a ball.
You could also include some of the technique drills in the 8 – 11
category as part of the warm up or change some of the straightline drills for a relay.
Here are two sample speed and agility drills for players in this
category:
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SAMPLE SPEED & AGILITY
TRAINING DRILLS
Drill 1 – Alternating Starts
The basis of these speed drills is a 10 – 20 meter/yard sprint. Players
should focus on accelerating as quickly as possible by powering away with
the arms and legs for the first 5 meters/yards. In large groups 2 or 3
players can run against each other. Alternate the start for each successive
sprint to make the drill more soccer-specific and to add variety. Here are
some ideas:
• Do 1-3 push ups, squat thrusts or burpees and then sprint
• Start by kneeling, lying face down, sitting on hands (which can’t be used
•
•
•
•
to get up) and then 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
Variation: At the end of the sprint a feeder can pass or throw a ball for the
player to control and pass back. This will help to develop deceleration as
well as composure with the ball after a quick run. Don’t be fixated with
making players pass or control the ball with their feet. A ball can be
thrown to catch with a push-pass back to the feeder for example.
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Drill 2 – Shuffle Relay
Equipment: cones
• The group is organised into two or more single
files of up to 10 players with a series of cones
set out in front of them (see diagram right).
• On the coach’s command the first player in
line must run to the first cone, side-step to
the right then back to the left facing the same
way before running to the next cone.
• The player then turns and repeats the course
in the opposite direction.
• The next player in line cannot go until they
touch hands with the returning player.
• The returning player goes to the back of the
line.
Variations: add variety to this drill by giving
the players objects to carry and pass to one
another such as several tennis balls, hoops and
bean bags. Set up a small task they must
complete at one of the cones such as star
jumps, heading a ball back to the coach etc.
Drill 3 – Alternating Stride Length
Equipment: cones
• 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 players sprint the total length of the cones taking
one step between each marker.
• The cones close together will encourage faster, shorter strides.
• Players should walk slowly back to the start to recover.
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Drill 4 – Speedy Feet
Equipment: cones, soccer balls
• Split the group into pairs. Each pair has three soccer balls.
• One ball is placed in front of the working player, 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. For example, the caller might give
the command “one, three, two, one”. Alternatively, they might
shout “Queen, King, King Queen, Jack”.
• The working player must touch the top of each ball with both
feet (alternately, not jumping onto the ball) in the order of the
command.
• The working player rests for 30 – 60 seconds and then repeats
following a different command from the caller.
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Drill 5 – Basic Ladder Drill
Equipment: agility ladder
• 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.
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.
Drill 6 – Lateral Ladder Drill
Equipment: agility ladder
• 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.
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Drill 7 – Follow The Leader
Equipment: cones
• 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 or more sets of pairs can be added to the area so players must be
conscious of what’s around them.
Drill 8 – Reaction Time Starting Cues
You can help to improve reaction time by varying the starting cues for any
of these drills. For example, the coach can shout “Go” or stand behind
players out of sight signalling the start with a clap or whistle. These are
auditory cues and develop different reactions than visual cues.
Alternatively, you can use a visual cue such as a lowering of the arm, or a
kinaesthetic cue such as a tap on the shoulder. For younger players it is
best to combine both visual and auditory cues.
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SPEED & AGILITY TRAINING
POST PUBERTY (15-18 YEAR
OLDS)
Speed training can have its more dramatic effect following
puberty. Players are able to tolerate more physically demanding
drills and speed work can be coupled with explosive strength and
power training.
At this age, speed training should become soccer-specific. Drills
should mimic the demands and movement patterns in a game.
All out sprints with maximal effect, as well as sharp turns, twists
and changes in direction should be included in the program.
Training also becomes more formal and this means that players
may want to complete speed sessions and drills away from team
training sessions.
SPEED & AGILITY TRAINING
GUIDELINES
The best way to improve a player’s speed is with all-out maximal
efforts. This conditions the neuro-muscular system so that the
greatest number of motor units can be activated in the shortest
period of time.
Key to the success of speed drills in this age group is the rest
interval in between each effort. Is should be long enough to
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allow complete recovery. Unlike endurance training where the
aim is to bring about fatigue, speed drills must be completed in a
rested state so that the greatest amount of effort can be exerted.
As a rule of thumb stick to a work to rest ratio of 1:5. For
example, a five second sprint should be followed by at least
twenty-five seconds active recovery. Speed drills should always
be completed at the start of a training session.
Soccer is rarely played in straight lines, and while straight line
sprinting will improve basic speed, agility drills must be included
to improve a player’s ability to change direction quickly. These
drills should also be completed with maximal effort and adequate
rest intervals.
It’s important to incorporate drills with and without a ball.
Sprinting without a ball improves speed to its greatest extent and
this can be converted to soccer-specific speed with drills that use
a ball.
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* Remember these are approximate guidelines for this age group.
Individuals of the same age vary greatly in their development. Exercise
should be prescribed based on biological rather than chronological age.
As players reach full maturity their training plans can and should
adopt the principle of periodisation. Recall from previous
chapters that this means dividing the overall program (usually 12
months long) into several distinct periods or phases.
As with other forms of training, speed training changes over
these phases. Here are the four most relevant phases to soccer
that you are probably already familiar with:
Early Pre-Season: No speed & agility work should be
completed.
Late Pre-Season: 1 – 2 (maximum 3) speed & agility
sessions a week.
In-Season: 1 – 2 speed & agility sessions a week.
Closed Season: No speed & agility work should be
completed.
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You may use different terms such “off season” instead of preseason or “competition season” instead of in-season, but the
principle remains the same.
SAMPLE SPEED & AGILITY
TRAINING SESSIONS
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SAMPLE SPEED & AGILITY
TRAINING DRILLS
These drills are more intense and not suitable for younger age
groups. However, speed & agility drills from the other age
category can be adapted and used in older players.
Drill 1 – Alternating Starts
The basis of these speed drills is a 10 – 20 meter/yard sprint. Players
should focus on accelerating as quickly as possible by powering away with
the arms and legs for the first 5 meters/yards. In large groups 2 or 3
players can run against each other. Alternate the start for each successive
sprint to make the drill more soccer-specific and to add variety. Here are
some ideas:
• Do 1-3 push ups, squat thrusts or burpees and then sprint.
• Start by kneeling, lying face down, sitting on hands (which can’t be used
•
•
•
•
to get up) and then 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.
Variation: At the end of the sprint a feeder can pass or throw a ball for the
player to control and pass back. This will help to develop deceleration as
well as composure with the ball after a quick run.
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Drill 2 – Hollow Sprint with Ball
Equipment: cones
• Set up five markers about 20 meters/yards apart.
• Place a ball at marker 2 and marker 4.
• Starting on marker 1, players sprint to marker 2, dribble the ball to
marker 3, sprint to marker 4, dribble the ball to marker 5.
• Players then walk back to the start replacing the balls at cones 4 and 2
as they do.
Note: To make this drill work for a larger 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.
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Drill 3 – Liverpool Sprints
Equipment: cones
• 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.
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Drill 4 – Hurdle Relay
Equipment: cones, hurdles, soccer balls
• Divide the group into two teams.
• 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.
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Drill 5 – Agility T Drill
Equipment: cones
• Set up a series of cones similar to the diagram below.
• Divide the group into pairs. One player acts as the server (yellow).
• The working player (blue) starts by sitting down cross-legged.
• The drill begins with the server throwing the ball for the working
player to get up quickly and volley back.
• They immediately side-step to the right and back to the centre
cone. The server should throw the ball for them to knee or chest
back.
• Te working player immediately side-steps to the left and back. The
server should bounce the ball for them to pass back.
• The working player then runs backwards and returns to the centre
cone this time to head the ball back to the receiver. Change places.
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Drill 6 – Tango Ladder Drill
Equipment: agility ladder
• 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.
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SECTION 5
FLEXIBILITY
TRAINING FOR
JUNIOR PLAYERS
ports fitness advisor
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Flexibility is perhaps the most neglected, and under-valued,
component of fitness.
In soccer, particularly at the junior level, a few token stretches
are usually reserved for the warm up at best. But with just a
little more attention, a well-designed stretching program can pay
great dividends right throughout a young player’s career.
In any sport, good range of motion is required to execute skills
and complex movements with precision. In soccer, volleying a
ball above waist height is just one example. Lunging to intercept
a pass or make a tackle are two more.
Of course flexibility training, not just as part of the warm up,
helps to prevent injury. Muscle strains and tears have been
associated with muscle tightness, and muscle tightness is often
the result of repetitive movements through a limited range of
motion.
Soccer is quite unbalancing on the body. The same muscles are
used in the same patterns over and over again and a good
stretching program will help to address this.
The rest of this section covers the different types of flexibility
important to young soccer players, as well as various types of
stretching programs. You’ll also find sample warm up and cool
down routines and how you can best incorporate stretching
before and after a match.
TYPES OF STRETCHING
There are several methods for improving flexibility. Three of the
most common are:
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Static stretching
PNF stretching
Dynamic stretching
Each has their advantages and disadvantages and some are not
suitable for very young players.
Static Stretching
Static stretching is an effective way to increase flexibility and
range of motion about a joint. It is suitable for all ages and
involves holding a stretched position, without moving, for a given
time.
Static stretching is best completed when muscles are warm with
an increased blood flow. This makes them an ideal choice after a
match or training session. Just two or three session per week is
enough to significantly increase range of motion.
Static stretching may be detrimental if it’s performed before a
match. Some studies show that it can negatively affect speed
and power in certain situations and does little to prevent injury.
However, the research is still inconclusive, especially in younger
players. A good warm up routine is covered later in this section
and uses a different type of stretching (dynamic stretching) to
prepare players for a game or training session.
PNF Stretching
Some coaches believe that PNF stretching is even more affective
that static stretching, when it comes to increasing flexibility. PNF
stretching requires a partner to apply force to the limb being
stretched, and this sometimes makes it lengthy and impractical
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for soccer teams. PNF stretching is also not recommended for
pre-adolescent players.
It’s best use in soccer may be part of a rehabilitation program
following injury. A long period of inactivity can quickly and
severely reduce flexibility and PNF stretches can speed the return
to full fitness.
PNF should not be completed prior to a match or training session
by any age group.
Dynamic Stretching
A dynamic stretch involves flexibility during sport-specific
movements. Unlike static and PNF stretching where the position
is held for a number of seconds, dynamic stretching uses
movement.
A good example is a leg swing back and forth. This mimics the
action of kicking a ball and if the movement is exaggerated it will
stretch the muscles of the hip joint, quadriceps and hamstrings.
Unlike static and PNF stretching, dynamic stretching won’t bring
about long-term changes in flexibility. What it will do however is
relieve and reduce muscle tightness. This makes it an ideal
component of a warm up and it is likely to prevent muscle tears
and pulls to a greater extent than traditional static stretches.
Dynamic stretches are also useful at the end of a cool down,
helping to flush out any blood that has pooled in the muscles
after an intense training session. As with static stretching,
dynamic stretches can be used by players of all ages.
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STRETCHING FOR ALL AGES
Regular stretching is important in every age group – from eight
years old to eighteen and over. Although young children are
naturally supple, flexibility training should still be encouraged so
that they form good habits early on.
During and after puberty, boys in particular lose flexibility due to
an increase in muscle size, strength and stature. Proper
stretching to all the major muscle groups can help to offset this
and may help to prevent many of the overuse injuries associated
with rapid growth sports.
As players mature, flexibility training should progress gradually.
At first, stretches can be held for longer and after puberty more
demanding types of stretching can be included. The table below
offers guidelines for stretching at various ages:
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STRETCHING ROUTINES TO
INCREASE FLEXIBILITY
The following three static stretching routines are designed to
increase a player’s range of motion over the long-term. The
stretches are specific to soccer and are best completed after a
training session, after a match or following at least ten minutes
of light, cardiovascular exercise.
The best time to increase flexibility is during the closed season
and early pre-season. Ideally, this requires about three to five
sessions per week. Gains made can be maintained during the
competitive season with just two to three sessions per week.
Younger players pre-adolescents can complete two to three
sessions per week all year round.
It’s important to watch that young players don’t try to compete in
anyway with each other as to who can stretch the furthest.
Emphasize the point that stretching should not be painful in
anyway and to stop if it is.
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STRTCHING ROUTINE
PRE-PUBERTY (8-11 YEAR OLDS)
Complete each of the following stretches
twice before moving onto the next. Hold
each stretch for 5 seconds unless otherwise
stated. Try to stick to the sequence below:
Arm Swings (Chest, Upper Back)
1. Stand tall and hold arms out to sides.
2. Slowly swing your arms back and forth across the
front of body.
3. Repeat this continuous motion for 10-15 seconds.
Arm Circles (Shoulders)
1. Stand straight with arms out to sides.
2. Start swinging arms in large clockwise circles.
Continue
for 10 seconds.
3. Repeat in the other direction (counter-clockwise).
Hands Behind Head Stretch (Chest)
1. Place your hands behind head and gently pull
elbows back until
by squeezing shoulder blades together.
3. Hold for 5 seconds. Relax and repeat.
4. Remember to keep the low back straight - do not
hyperextend.
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Posterior Shoulder Stretch (Shoulders)
1. Sit or Stand in upright position.
2. Pull elbow with opposite hand until a stretch is
felt in rear of shoulder.
3. Hold for 5 seconds and repeat for other arm.
Repeat for both arms once again.
4. While pulling elbow, be sure that forearm
remains perpendicular to floor (fingers pointing
up).
Overhead Triceps Stretch (Triceps)
1. Place one arm above head and bend elbow.
Now place other hand above head and grasp the
opposite elbow.
2. Pull the elbow gently down behind your head
until a stretch is felt in the triceps.
3. Hold 5 seconds and repeat for the other arm.
Repeat once again for each arm.
Side Bends (Adductors, Sides, Back)
1. Stand with legs wider than shoulder width
apart.
2. Raise your one overhead and lean to the side
running the other arm down the leg.
3. Make sure that you keep your body parallel and
do not lean forward or backwards.
4. Lean until a comfortable stretch is felt in the
side.
5. Hold for 5 seconds then repeat to the other
side. Repeat for both sides once again.
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Knees to Chest Stretch (Low Back,
Glutes)
1. Lie on back and place hands behind knees.
2. Pull both knees in to chest until a comfortable
stretch is felt in
lower back.
3. Hold for 5 seconds. Relax and repeat.
4. Remember to keep head relaxed on floor.
Twist Stretch (Low Back)
1. Lie on your back on the floor.
2. Gently rotate trunk and legs to side so that your
knees are
facing entirely to a side.
3. Hold for 5 seconds. Relax and repeat for the
other side. Repeat once again for each side
4. Remember to keep shoulders on the ground.
Standing Groin Stretch (Groins)
1. Stand with legs wider than shoulder width apart.
2. Bend knee and lean to that side, keeping
opposite leg straight. Stretch should be felt in
extended straight leg.
3. Hold for 20-30 seconds and repeat to the other
side.
Standing Quad Stretch (Quadriceps, Hip
Flexors)
1. Standing with a shoulder width stance and hang
onto an object for balance.
2. Bring one foot up and grab ankle with hand.
3. Pull foot up until a stretch is felt in the thigh.
Keep thigh perpendicular to the ground parallel to
standing leg. It should not deviate to the side.
4. Hold for 5 seconds and repeat with the other leg.
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Seated Hamstring Stretch (Hamstrings,
Low Back)
1. Sit with upper body upright and legs straight out
in front. Ankles should be together with toes
pointing directly up.
2. Lean forward from the waist and aim to touch the
toes.
3. Hold for 5 seconds. Relax and repeat.
Double Calf Stretch (Calves, Achilles
Tendons, Hamstrings)
1. Start by placing both feet flat on the ground.
Lean forward and bend the knees placing hands on
the ground in a semi push-up position.
2. Gently straighten knees and walk hands away
from feet until a stretch is felt in calves. Heels must
remain on the ground.
3. Hold for 5 seconds. Relax and then repeat.
Although this routine incorporates quite a
few exercises it should take less than 5
minutes to complete – an important
consideration when concentration span is
low!
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STRTCHING ROUTINE
PUBERTY (11-15 YEAR OLDS)
Complete each of the following stretches 2 – 3 times before
moving onto the next. Hold each stretch for 10 seconds. Try to
stick to the sequence below:
Arms Behind Back Stretch (Chest,
Shoulders)
1. Stand in an upright position and reach back with
arms and clasp hands together. Keep elbows bent
at this stage.
2. Gently straighten elbows and raise hands until a
stretch is felt in chest.
3. Hold for 10 seconds. Relax and repeat for 2-3
sets.
Posterior Shoulder Stretch (Shoulders)
1. Sit or Stand in upright position.
2. Pull elbow with opposite hand until a stretch is
felt in rear of shoulder.
3. Hold for 10 seconds and repeat for other arm.
Repeat for 2-3 sets per arm.
4. While pulling elbow, be sure that forearm
remains perpendicular to floor (fingers pointing up).
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Overhead Triceps Stretch (Triceps)
1. Place one arm above head and bend elbow. Now
place other hand above head and grasp the opposite
elbow.
2. Pull the elbow gently down behind your head
until a stretch is felt in the triceps.
3. Hold 5 seconds and repeat for the other arm.
Repeat for 2-3 sets per arm.
Windmill Stretch (Low Back, Sides,
Groin)
1. Start by placing feet as far apart as possible and
hands overhead.
2. Lean to a side slowly running hand down leg and
try to reach the ankle.
3. Remember to keep body parallel and do not lean
forward or backwards.
4. Hold for 10 seconds and repeat for 2-3 sets per
side.
Pretzel Twist (Glutes)
1. Sit in upright position with legs extended.
2. Bring left knee up and place foot on the other
side of your right leg. Now place right elbow on the
outside of left knee.
3. Gently rotate trunk to side so that body is facing
entirely to a side.
3. Hold for 10 seconds and repeat for 2-3 sets per
leg.
4. Remember to keep hips square.
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Modified T Stretch (Low back, Hips,
Hamstrings)
1. Start by lying on back with both knees bent at
right angles and rolled on to one side. Keep
opposite arm outstretched.
2. Slowly straighten the uppermost leg until a
stretch is felt in the hips and hamstrings of the
stretched leg.
3. Hold for 10 seconds. Repeat for 2-3 sets per leg.
4. Remember to keep shoulders square and flat on
ground at all times.
Seal Stretch (Abdominal Muscles)
1. Lie on stomach in a pushup position.
2. Pushup with hands while keeping your hips flat
on the floor.
3. Back should be in a hyperextended position.
4. Hold for 10 seconds. Relax and repeat.
Butterfly Stretch (Groins)
1. Sit in upright position and place heels together.
2. Spread knees apart and pull feet toward groin
until a stretch is felt in groin and inner thigh.
3. Hold for 10 seconds. Relax and repeat.
4. Remember to keep low back straight to
emphasise stretch.
Standing Quad Stretch (Quadriceps, Hip
Flexors)
1. Standing with a shoulder width stance and hang
onto an object
for balance.
2. Bring one foot up and grab ankle with hand.
3. Pull foot up until a stretch is felt in the thigh.
Keep thigh.
perpendicular to the ground parallel to standing leg.
It should not deviate to the side.
4. Hold for 10 seconds and repeat for 2-3 sets per
leg.
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Single Leg Toe touch (Hamstrings)
1. Sit in upright position. Tuck foot near groin with
opposite leg straight.
2. Bending from the hips and leading with the chest,
reach down until a stretch is felt in hamstrings.
3. Hold for 10 seconds. Repeat for 2-3 sets on each
leg.
4. Remember to keep the low back straight to
isolate stretch in hamstring.
Wall Stretch (Calves)
1. Place hands on the wall with one foot forward
and the other foot back.
2. Keep the heel of the back foot on the ground and
lean forward using the wall for support.
3. Lean forward until a stretch is felt in back of calf.
4. Hold for 10 seconds and repeat for 2-3 sets per
leg.
STRTCHING ROUTINE
POST PUBERTY (15-18
YEAR OLDS)
Note: In this age group, stretching becomes
much more soccer-specific. That means upper body stretches
take on less importance for outfield players, although they will
take on greater importance for goal keepers.
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Hold each stretch for 15 – 20 seconds. Complete each of the
following stretches 3 times before moving onto the next. Where
both legs or arms are stretched individually, complete all 3
stretches for one limb before moving to the other limb. Try to
stick to the sequence below:
Standing Quad Stretch (Quadriceps, Hip Flexors)
1. Standing with a shoulder width stance and hang onto
object
for balance.
2. Bring one foot up and grab ankle with hand.
3. Pull foot up until a stretch is felt in the thigh. Keep
thigh
perpendicular to the ground parallel to standing leg. It
should not
deviate to the side.
4. Hold for 15-20 seconds and repeat for 3 sets before
moving on to the opposite leg.
an
Standing Groin Stretch (Groins)
1. Stand with legs wider than shoulder width
apart.
2. Bend knee and lean to that side, with your
chest on your thigh. Keep opposite leg straight.
Stretch should be felt in extended straight leg.
3. Hold for 15-20 seconds and complete 3 sets
before moving on to opposite leg.
Touch The Ground (Hamstrings, Low
Back)
1. Start by standing with feet spread as far
apart as possible.
2. Lean forward and try placing hands on the
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ground below or until a comfortable stretch in low
back and hamstrings is felt.
3. Hold for 15-20 seconds and complete a total of 3
sets.
Single Leg Toe touch (Hamstrings)
1. Sit in upright position. Tuck foot near groin with
opposite leg straight.
2. Bending from the hips and leading with the chest,
reach down until a stretch is felt in hamstrings.
3. Hold for 15-20 seconds. Repeat for3 sets on
each leg.
4. Remember to keep the low back straight to
isolate stretch in hamstring.
Seal Stretch (Abdominal Muscles)
1. Lie on stomach in a pushup position.
2. Pushup with hands while keeping your hips flat
on the floor.
3. Back should be in a hyperextended position.
4. Hold for 15-20 seconds. Relax and repeat.
Pretzel Twist (Glutes)
1. Sit in upright position with legs extended.
2. Bring left knee up and place foot on the other
side of your right leg. Now place right elbow on the
outside of left knee.
3. Gently rotate trunk to side so that body is facing
entirely to a side.
3. Hold for 15-20 seconds and repeat for 2-3 sets
per leg.
4. Remember to keep hips square.
T Stretch (Glutes, Low Back)
1. Lie on back with legs extended.
2. Bend one leg and bring across body. Slowly
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straighten until a stretch is felt in the lower back
and hip area.
3. Hold for 15-20 seconds. Repeat for 3 sets per
leg.
4. Remember to keep shoulders square and flat on
ground at all times. Bottom leg should remain
straight.
Wall Stretch (Calves)
1. Place hands on the wall with one foot forward
and the other foot back.
2. Keep the heel of the back foot on the ground and
lean forward using the wall for support.
3. Lean forward until a stretch is felt in back of calf.
4. Hold for 15-20 seconds and repeat for 2-3 sets
per leg.
ADDITIONAL
STRETCHES FOR
GOALKEEPERS
Goalkeepers of all ages can incorporate some
of the following stretches into their program.
The same stretching rules apply. These stretches are best
completed when the player is completely warmed up such as
after a game or training session.
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Arms Behind Back Stretch (Chest, Shoulders)
1. Stand in an upright position and reach back with arms and
clasp hands together. Keep elbows bent at this stage.
2. Gently straighten elbows and raise hands until a stretch is
felt in chest.
3. Repeat for the appropriate amount of time and sets for the
age group.
Posterior Shoulder Stretch (Shoulders)
1. Sit or Stand in upright position.
2. Pull elbow with opposite hand until a
stretch is felt in rear of shoulder.
3. Repeat for the appropriate amount of time
and sets for the age
group.
4. While pulling elbow, be sure that forearm
remains perpendicular to floor (fingers
pointing up).
Overhead Triceps Stretch (Triceps)
1. Place one arm above head and bend elbow. Now
place other hand above head and grasp the opposite
elbow.
2. Pull the elbow gently down behind your head
until a stretch is felt in the triceps.
3. Repeat for the appropriate amount of time and
sets for the age group.
Kneeling Wrist Stretch (Forearms)
1. Starting Position: Start on hands and knees with
fingers pointed back towards knees.
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2. Lean backwards with hips and shoulders.
3. Repeat for the appropriate amount of time and
sets for the age group.
Wrist Extension Stretch (Forearms)
1. Stand with right arm extended straight out.
2. Pull back fingers with the other hand until a
stretch is felt in the forearm.
3. Repeat for the appropriate amount of time and
sets for the age group.
Wrist Flexion Stretch (Forearms)
1. Stand with right arm extended and palm facing
body with fingers pointed down.
2. Pull the back of fingers with other hand until a
stretch is felt on the top of your forearm.
3. Repeat for the appropriate amount of time and
sets for the age group.
Upper Back Stretch (Back, Shoulders)
1. Grab onto a bar or secure goal post with one
hand and lean back with hips to allow back to
stretch.
2. Repeat for the appropriate amount of time and
sets for the age group.
Prayer Stretch (Shoulders, Back)
1. Start by kneeling on the ground with your arms
out in front of you.
2. Slide your arms further away and slowly shift
your hips back towards your feet until a comfortable
stretch is felt.
3. Hold for 20-30 seconds. Repeat as prescribed.
WARMING UP
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A warm up helps prevent injuries such as
muscle strains and pulls. It also helps to
prepare players mentally and get into the
right frame of mind. The warm up at every
age, should consist of two parts:
General Warm Up – this consists of five to
ten minutes of light, cardiovascular exercise
to increase blood flow to muscles and raise
body temperature. The can include jogging
with a ball but intricate dribbling should be
saved until later.
Specific Warm Up – this consists of movements similar to that in
a game. For older players, twisting and turning drills that
emphasise sharpness are important. All age groups should work
with the ball even if it is just simple passing and controlling to
get accustomed to the pitch surface. Dynamic stretches should
also be included. Static stretches are best left until after the
game.
Sample Warm Up Routine
1. Start with 5 – 10 minutes of light jogging across the pitch.
Include occasional jumps, sidestepping, cariocas, jogging
backwards etc.
2. Five minutes of basic passing, controlling and dribbling. Avoid
drills where players will be standing around for long periods.
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3. Complete some soccer-specific dynamic stretches. For each of
the stretches below complete 10 – 20 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.
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
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dance!
Stretch 4 – Funny Walk
To stretch the hamstrings dynamically walk
without 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 adductor stretch
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.
Older players (15+) can complete some short, sharp sprints with
changes in direction. Emphasise quality and sharpness other
than quantity. The idea is to avoid leaving the players fatigued.
Time the end of the warm up so that there is no longer than five
minutes before the start of the game.
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COOLING DOWN
Cooling down for 10 – 15 minutes after a heavy training session
or tough game has several benefits:
• Gradually reduces heart rate back to resting levels.
• Helps to flush out blood that has pooled in the muscles taking
•
•
the burden off the heart.
Gradually reduce blood pressure back to resting levels helping
to prevent light headedness.
Can help to prevent or reduce muscle soreness the following
day.
A cool down routine might look as follows:
1. Five to ten minutes of gentle jogging.
2. Five minutes of dynamic stretching (see the stretches in the
warm up routine).
3. Ten minutes of static stretching.
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SECTION 6
JUNIOR SOCCER
CONDITIONING
PLANS
ports fitness advisor
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Hopefully, what has come through in this book more than
anything else is that a long-term conditioning program, that
patiently builds general all-round athleticism in the formative
years, will result in healthier, happier and ultimately, better
soccer players.
It takes discipline to forgo the immediate short-term gains that
intense sport-specific training can bring. The ultimate rewards
however, are well worth it.
How do you combine all the components of fitness – endurance,
strength, speed, agility and flexibility – into a suitable program?
When adequate rest and recovery is also a priority at a young
age, it seems impossible to cater for everything.
The rest of this section features sample overall training plans for
the different age groups. Obviously, there is a vast range of
variables (such as how often and what days a team trains etc.)
so not every situation can be covered. You can use the examples
below as they appear or tweak them to fit your own requirements
and circumstances.
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SAMPLE CONDITIONING PLAN
PRE-PUBERTY (8-11 YEAR OLDS)
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SAMPLE CONDITIONING PLAN
PUBERTY (11-15 YEAR OLDS)
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SAMPLE CONDITIONING PLAN
LATE POST PUBERTY (16-18 YEAR
OLDS)
EARLY PRE-SEASON
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LATE PRE-SEASON
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IN SEASON
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REFERENCES & FURTHER
READING
American College of sports Medicine. 1998. Current Comment:
Youth Strength Training. http://www.acsm.org/Content/
ContentFolders/Publications/CurrentComment/1999/
YSTRNGTH.pdf
National Strength & Conditioning Association. 1996. Youth
Resistance Training: Position Statement Paper And Literature
Review.
http://www.nsca.com/Publications/posstatements.shtml
Armstrong N and Davies B. 1984. The metabolic and physiologic
responses of children to exercise and training. Physical Education
7: 90-105
Bar-Or O and Goldberg B. 1989. Trainability of the prepubescent
child. The Physician and sportsmedicine 17 (5)
Bompa T. 1993. Periodization of strength: The new wave in
strength training. Toronto: Veritas
Bompa T. 2000. Total training for young champions. Champaign
IL: Human Kinetics
Harre D. 1982. Trainingslehre. Berlin: Sportverlag
Kraemer WL and Fleck SJ. 1993. Strength training for young
athletes. Champaign IL: Human Kinetics
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Matusda JJ, Zernicke RF, Valins AC, Pedrinin VA, Pedrini-Mille A
and Maynard JA. 1986. Structural and mechanical adaptation of
immature bone to strenuous exercise. Journal of Applied
Physiology. 60 (6): 2028-2034
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