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C h a p t e r 3
Methods of Soccer Training
Box Step-Ups, holding dumbbells in each hand (Up to 5 sets of 10–12 reps. Boxes
or benches should be between 6–18 inches high; the weight should range from 5–20
pounds depending on the athlete’s strength.)
Abdominal Crunches (Up to 100 in sets of 10–20.) When conditioning the stomach
muscles, an athlete does not need to rise more than 30 degrees from the ground.
Beyond that point, the psoas muscles do the majority of the work, placing substantial
stress on the lower spine and risking injury.
Standing Long Jumps onto sand, grass, or wrestling mats (Up to 5 sets of 3 jumps
with both feet together.)
Medicine Ball Tosses. If you don’t have medicine balls, use homemade weighted balls
of 3–8 pounds. Old volleyballs filled with sand work quite well. Choose 2–3 of the
following exercises:
• Overhead Toss (2–4 sets of 10)
• Forward Toss (2–4 sets of 10)
• Side Toss (2–4 sets of 10, each side)
• Triceps Toss (2–4 sets of 5)
• Two-Handed Basketball Pass (2–4 sets of 10)
• Straight-Armed Forward Toss, kneeling position to partner (2–4 sets of 10)
You might finish the program with 5 minutes of easy jump rope work. Jumping rope
is an excellent way of developing rhythm and movement skills and ankle strength. The
emphasis should be on coordination.
Sample Level I Workout (2–3 sessions per week)
Day 1 — Jog 4 mins. Stretch 10 mins. Push-Ups, Lunges, Medicine Ball, Curls, Sit-
Up Crunches, Jump Rope
Day 2 — Jog 4 mins. Stretch 10 mins. Pull-Ups, Step-Ups, Machine Bench Press or
Medicine Ball, Sit-Up Crunches, Jump Rope
Day 3 — Alternate between Day 1 and Day 2 routines.
This program can be done during a P.E. class or as part of Soccer practice. If done dur-
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