Sport Specific Training for Soccer

Dusty Paul MS, CPT Kim Bailey ATC, CSCS

Our ExperienceKim Bailey ATC, CSCS

Head Athletic Trainer Ithaca High School 2001-2010Physician Extender at Cayuga Medical Center Sports Medicine and Athletic Performance

Dusty Paul MS, ACPTExercise Physiologist: Island Health & Fitness/SMAPFormer Div III Hockey Player Buffalo State 2000 NJCAA National Ice Hockey ChampionFormer Sponsored Racquetball Player / Teaching ProAdvanced Certified Personal Trainer - AFAA

Why Train?

• Optimize Performance

• Decrease Injury• Increase Fitness

Common Soccer Injuries• Hamstring/Quad/ Groin Strains• Shin Splints/Medial Tibial Stress• Ankle Sprain• Knee Sprain• Concussion• Facial Laceration• Thumb sprains (goalies)

Program Development• Have a plan• Define goals• Sport analysis, demands

of the sport

Components of Conditioning• Periodization• Muscular Strength• Muscular Power• Muscular Endurance• Agility• Speed

Periodization

• 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• 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• 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

upper-classmen• Improve athleticism for

freshmen or redshirts • Gains made during the

off-season needs to be preserved

In-Season Training ObjectivesFocus:• Overused muscles rested• Less activated muscles

stimulated• Injury prevention • Sport specific

strengthening• Flexibility

In-Season Training Objectives• Quality and consistent• Backbone of long term

success• 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 in-season

• 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 training• 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 ObjectivesNo 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

play.

THE PROGRAMany well designed program contains the following components

• Dynamic warm-up/ dynamic flexibility• Balanced core work• Plyometrics (upper and

lower)• Movement

training/speed/agility

• Explosive movement (olympic/jumps)

• Squat movements (2 and 1 leg)

• Upperbody push• Upperbody pull

• Scapular stabilization• Rotator cuff endurance• Glute activation and hip

stabilization• Calf/anterior tibialis

strength

• 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

temperature• Increase blood flow • Increase oxygen to

working muscles• Improve flexibility• Avoid injury• Mentally prepare for play

Dynamic Warm UpWhy and How?• Competitive edge• Sport specific warm ups

should have similar movements to the game

• The warm up should be progressive.

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 variationAdd progressions

Leg Exercises

• Single Leg Dead Lift or Russian Hamstring Falls: 8-12 reps 2 setsPosterior chain exercise

Leg Exercises

• Bulgarian Split Squat / TRX lunge/ or lateral lunge: 8-12 reps 2 setsPromotes flexibilityUnilateral strength

Leg Exercises

• Swiss Ball Hamstring Curl: 8-12 reps 2 sets

Stability 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 VariationPush Up Alternative

Upper Body Exercises

• Pull Up: 8-12 reps 2 sets No kippingFatigue 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

CORE EXERCISES

• Superman back extension

• 15 reps

Core Exercises

• Crunch with med ball 15 reps

Core Exercises

• Leg raise/ Rev crunch15 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

Conclusion• Train smart• Make a plan• Be consistent• For more information contact:

Cayugamed.org/sportsmed

IslandHealthFitness.com