| Soccer Workout 2
These sessions are guides and as coaches you can either use them as outlined, or adapt them to follow your own requirements.
Phase 2 of the conditioning program aims to further develop each players’ fitness with the emphasis starting to switch to more anaerobic fitness, following phase 1’s emphasis on aerobic.
The sessions are similar to phase 1, but the intensity levels start to increase and recovery times start to get a little longer.
This phase will start in February, as part of pre-season training and continue into the start of the season. The sessions
involve more strenuous sessions such as interval work, beach and hill sessions etc. Speed and agility sessions, including emphasis on technique will take place
during additional (optional) sessions as well as at the start of the normal team training sessions.
For all fitness sessions during this phase, the effort needs to be greater than with the previous phase, with more time given to the recovery phase, in order to maintain quality.
Following the warm up, each session will take between 5 and 15 minutes.
Examples
All sessions should begin with:
5 mins light jog
5 mins stretching
5 mins fast jog/easy run
Follow all conditioning sessions with some light jogging before they begin soccer specific sessions. Make sure you finish all sessions with slow jog and stretching.
Pyramid Run
Run for period, jog 30 seconds recovery
10/11s – 15, 30, 45, 30, 15
13/14 - 15, 30, 45, 30, 15
15/17 - 15, 30, 45, 60, 45, 30, 15
Repeat 2 to 3 times. 2 mins walk between sets
eg. Run for 1 min, jog 30 seconds, run for 2 mins, jog for 30 seconds etc.
Paarlauf
Divide players into groups of 2. Player A runs half a soccer field and “handover” (touches) player B. Player B then runs the half of the field, while player A jogs across the field in time to “handover” with player B.
The aim is to run at a faster pace than in the phase 1 version but still work hard on the recovery jog.
11/12s – 5 minutes
13/15 – 6 minutes
15/17 – 7 minutes
Shuttle Runs
Place cones at distances of 10, 20, 30, 40 meters
Run to cone 1, turn, run to start, turn, run to cone 2 etc. At the end cone, walk back.
11/12s – 3 sets
14/15s – 4 sets
15/17s – 4 sets
Intervals
Split pitch length into 3 sections – middle section about 20 meters.
Players run hard for first section, ease off middle section and then run hard 3rd section.
Jog across 30 meters and repeat.
11/12 – 4 circuits – 3 mins walk – 4 circuits
13/14 – 5 circuits – 5 mins walk – 5 circuits
15/17 – 6 circuits – 5 mins walk – 6 circuits
Indian File
Players run in a single file, coach blows whistle and last player has to run hard to get to front.
If pace appears too slow, then blow whistle more frequently then if pace appears fast.
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