soccer training - Cayuga Medical Center

Sport Specific Training for
Dusty Paul MS, CPT
Kim Bailey ATC, CSCS
Our Experience
Kim Bailey ATC, CSCS
Head Athletic Trainer Ithaca High School 2001-2010
Physician Extender at Cayuga Medical Center Sports Medicine and
Athletic Performance
Dusty Paul MS, ACPT
Exercise Physiologist: Island Health & Fitness/SMAP
Former Div III Hockey Player Buffalo State
2000 NJCAA National Ice Hockey Champion
Former Sponsored Racquetball Player / Teaching Pro
Advanced Certified Personal Trainer - AFAA
Why Train?
• Optimize
• Decrease Injury
• Increase Fitness
Common Soccer Injuries
Hamstring/Quad/ Groin Strains
Shin Splints/Medial Tibial Stress
Ankle Sprain
Knee Sprain
Facial Laceration
Thumb sprains (goalies)
Program Development
• Have a plan
• Define goals
• Sport analysis, demands
of the sport
Components of Conditioning
Muscular Strength
Muscular Power
Muscular Endurance
• Periodization is an organized approach to training
• Progressive cycling of various aspects of training
programs throughout different times of the training period
• Alternates training in order to peak during in-season
Periodization Schedule
• Post Season: Rest and
recover; light training, end of
season to about 1 month out
• Off-Season: Heavy lifting;
building foundation, up to 6-8
before the season
• Pre-Season: Speed, agility,
endurance, and some skill
work, 6-8 weeks before up until
the start of the season
• In-Season: Maintenance and
skill work
Muscular Strength
• Muscular Strength: The
ability of a person to exert
force on physical objects
using muscles
• ex. Bench Press
• Strength affects speed,
balance, shielding,
dribbling, headers and
shot power
Muscular Power
• Muscular Power: The
ability of a muscle to
exert a max force in the
shortest period of time
• ex. Vertical Leap
• Power can easily be
confused with strength
• Soccer Power mostly
refers to shot, header and
throw power
Muscular Endurance
• Muscular Endurance: The
ability of a muscle to
sustain repeated
contractions against a
resistance for an
extended period of time.
• Match 80-90 min
• Poorly trained athletes
loose focus
• Injuries
• Poor performance
Agility: The body’s
ability to change
positions efficiently
• Requires the integration
of movement skills using
a combination of
• balance
• coordination
• speed
• reflexes
• strength
• endurance
• stamina
• Speed: The ability to
move from one point to
another in the shortest
possible time.
• Adapt fundamentals to
include speed work
(tackling, dribbling,
shooting, crossing)
In-Season Training Objectives
• Maintain conditioning for
• Improve athleticism for
freshmen or redshirts
• Gains made during the
off-season needs to be
In-Season Training Objectives
• Overused muscles rested
• Less activated muscles
• Injury prevention
• Sport specific
• Flexibility
In-Season Training Objectives
• Quality and consistent
• Backbone of long term
• Its easier to get stronger
in the next off-season
when you maintain during
the in-season, rather than
spending time regaining
lost strength
In-Season Training Objectives
• Work on upper/lower
body strength and power
• Distance running should
be used sparingly
• Soccer is a game of short
bursts of speed
In-Season Training Objectives
• Cardio/aerobic conditioning should be done
through sprint drills, speed/agility drills and interval
• This will reduce the risk of injury and train
fast twitch muscle instead of slow and have your
players training in a more typical game simulation.
In-Season Training Objectives
No if’s and’s or but’s, as a “general rule”
• no optional workouts
• no choices of lifts performed
• no phantom injuries that mean they can’t lift
• Easy policy, If you didn’t have to talk to the athletic
trainer, you weren’t hurt. Too injured to lift too injured to
any well designed program contains the following components
• Dynamic warm-up/
dynamic flexibility
• Balanced core work
• Plyometrics (upper and
• Movement
• Explosive movement
• Squat movements (2 and
1 leg)
• Upperbody push
• Upperbody pull
• Scapular stabilization
• Rotator cuff endurance
• Glute activation and hip
• Calf/anterior tibialis
• Conditioning
• Tissue quality/length
(foam roll MR/stretching)
When to Train?
When ever you can
• Always allow at least 36
hours from the time of
workout to the time of
next game
• 1-3x per week
• Higher intensities but
lower volume
Warm Up
• Increase muscle
• Increase blood flow
• Increase oxygen to
working muscles
• Improve flexibility
• Avoid injury
• Mentally prepare for play
Dynamic Warm Up
Why and How?
• Competitive edge
• Sport specific warm ups
should have similar
movements to the game
• The warm up should be
Dynamic Warm-up Continued
• Create functional mobility through full range of motion
and in all three planes of movement
• Integrate and progress with increased ROM into more
dynamic movement patterns
• The final progression is a transition to movements closer
to game speed and game movements
Sample Dynamic Warm Up
Low intensity jog
Foam roll or Ball MR
Walk lunge with knee pull on toe
Monster walk
T walk with quad hip flexor pull
Inch worm
Lateral lunge with foot drag
Hurdle walk forwards in/backwards out
Sample Continued
Hip circles
Butt kick – jog
High knee – jog
Skipping for height with high knee
Skipping for distance with leg thrust
Jog to diagonal sprint through small space
Sample Program
• Warm up – Light cardio
Foam Roll
• Dynamic Warm Up +
ladder drills
Leg Exercises
• Squat: 8-12 reps 2 sets
Use variation
Add progressions
Leg Exercises
• Single Leg Dead Lift
or Russian Hamstring
Falls: 8-12 reps 2 sets
Posterior chain exercise
Leg Exercises
• Bulgarian Split Squat
/ TRX lunge/ or lateral
lunge: 8-12 reps 2
Promotes flexibility
Unilateral strength
Leg Exercises
• Swiss Ball Hamstring
Curl: 8-12 reps 2 sets
Body weight
Leg Exercises
• Plyometric Jumps:
High knee tuck jump
or jump lunge: 20 sec
on 40 sec off 3 sets
Upper Body Exercises
• Alt DB Chest Press:
8-12 reps 2 sets
Use Variation
Push Up Alternative
Upper Body Exercises
• Pull Up: 8-12 reps 2
No kipping
Fatigue set
Upper Body Exercises
• Single arm DB Snatch
or KB Swings if
Inexperienced: 8-12
reps 2 sets
Upper Body Exercises
• Standing cable
Overhead Extension:
8-12 reps 2 sets
Upper Body Exercises
• Close Grip Seated
Cable Row: 8-12 reps
2 sets
• Superman back
• 15 reps
Core Exercises
• Crunch with med ball
15 reps
Core Exercises
• Leg raise/ Rev crunch
15 reps
Core Exercises
• Russian Twist w med
ball 15 each way
Core Exercises
• Plank variations
For time or reps
Sports Specific Drills
• Speed and agility drills
• Begin practice
Train smart
Make a plan
Be consistent
For more information contact:

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