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C h a p t e r 3 Methods of Soccer Training ing practice, the strength training circuit should follow the main body of the workout. LEVEL II Weight training should start during the pre-season. Just as you establish aerobic fitness over the summer, it is also time to build a strength base. Two to three sessions per week are recommended. If your athletes weight train twice per week, have them do a weightless strength circuit that includes calisthenics and plyometric exercise on a third day. Schedule three strength sessions per week during the preparation period and the pre-competition period. After a 2–3 week introduction to weightlifting technique, the focus will shift to strength building. In the beginning, your athletes will have sore muscles. Don’t worry, it’s all right for Soccer players to feel sore from weightlifting. While you must take care to avoid injury, soreness is part of training. During the introductory phase, have athletes do 2–3 sets of 10–15 repetitions using light weights for each exercise. High repetitions and light weight let athletes learn proper technique without struggling against the load. For the remainder of the preparation period, focus on building muscle and strength. Divide the time into two 4–6 week phases. In a 6-week phase, for example, schedule four weeks at 6–8 repetitions of 60–80 percent of max for all core lifts. For the next two weeks, have athletes do 4–6 repetitions of 75–85 percent. After completing a lifting cycle, test for new 1-repetition maximums. Once competition begins, reduce weight training to twice per week. During this phase, focus on strength maintenance rather than strength gains as training becomes more intense. As the season moves into its peak, reduce strength training to once per week. Research shows that one good session per week is adequate to maintain strength for a long period of time. Emphasize rest and recovery. Stop all weightlifting 10–14 days before the target competition. Sets and Repetitions Despite what some coaches believe, doing 10–15 repetitions of an exercise with light weight does not build endurance. Some coaches like to create a fast moving circuit that 88
C h a p t e r 3 Methods of Soccer Training keeps athletes working aerobically. This shortchanges both elements of the workout. You compromise strength gains by using insufficient weight and improper rest. And you really don’t get a good endurance workout. Athletes really can’t train for strength and aerobic endurance simultaneously. The weight room is for the building of basic strength and power. Athletes are much better off training for aerobic endurance by running or other cross-training. Muscle mass is developed best by 6–8 repetitions of 60–80 percent of the 1-repetition maximum. Maximum strength is developed best by 4–6 repetitions of 75–85 percent of the max. LEVEL II SOCCER ROUTINE The Level II weightlifting routine is appropriate for Soccer players with good basic strength or weight training experience. The program consists of 6 exercises making up a basic whole-body routine that can be done in less than 30 minutes using free weights. • Back Squat • Overhead Press • Power Clean • Bench Press • Sit-Up Crunches • Hamstring Curls You can teach the above lifts to your athletes as described in the following section. Primary Lifts Back Squats. Assume a high bar posture with the bar resting on the trapezius muscles about 2 inches below the base of neck and your hands spaced evenly on the bar several inches outside your shoulders. Lift the bar off the supporting pins of the squat rack and step into starting position. Foot placement can be adjusted according to your flexibility. A base of 4–6 inches wider than the shoulders usually yields the best results. Place your feet with the toes pointing out 20–45 degrees. Make sure that your heels stay in contact with the ground at all times. 89
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LA84 FOUNDATION SOCCER COACHING MAN
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T a b l e o f Co n t e n t s Soccer
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C h a p t e r 1 A Philosophy for Co
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C h a p t e r 5 Teaching Soccer Str
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C h a p t e r 6 Sportsmanship and t
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C h a p t e r 7 Managing Soccer Inj
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C h a p t e r 8 Performance-Enhanci
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C h a p t e r 8 Performance Enhanci
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C h a p t e r 9 Eating for Health a
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Flooding Zones: An offensive tactic
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