1. Sport Specific Training for Soccer
Dusty Paul MS, CPT
Kim Bailey ATC, CSCS

2. Our Experience Kim Bailey ATC, CSCS
Head Athletic Trainer Ithaca High School
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

3. Why Train?
Optimize Performance
Decrease Injury
Increase Fitness

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

5. Program Development Have a plan Define goals
Sport analysis, demands of the sport

6. Components of Conditioning
Periodization
Muscular Strength
Muscular Power
Muscular Endurance
Agility
Speed

7. 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

8. 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

9. 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

10. 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

11. Muscular Endurance
Muscular Endurance: The ability of a muscle to sustain repeated contractions against a resistance for an extended period of time.
Match min
Poorly trained athletes loose focus
Injuries
Poor performance

12. 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

13. 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)

14. 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

15. In-Season Training Objectives
Focus:
Overused muscles rested
Less activated muscles stimulated
Injury prevention
Sport specific strengthening
Flexibility

16. 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

17. 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

18. 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.

19. 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 play.

20. THE PROGRAM any 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

21. Scapular stabilization
Rotator cuff endurance
Glute activation and hip stabilization
Calf/anterior tibialis strength
Conditioning
Tissue quality/length (foam roll MR/stretching)

22. 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

23. Warm Up Increase muscle temperature Increase blood flow
Increase oxygen to working muscles
Improve flexibility
Avoid injury
Mentally prepare for play

24. Dynamic Warm Up Why and How? Competitive edge
Sport specific warm ups should have similar movements to the game
The warm up should be progressive.

25. 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

26. 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

27. 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

28. Sample Program Warm up – Light cardio Foam Roll
Dynamic Warm Up + ladder drills

29. Leg Exercises
Squat: 8-12 reps 2 sets
Use variation
Add progressions

30. Leg Exercises
Single Leg Dead Lift or Russian Hamstring Falls: 8-12 reps 2 sets
Posterior chain exercise

31. Leg Exercises
Bulgarian Split Squat / TRX lunge/ or lateral lunge: 8-12 reps 2 sets
Promotes flexibility
Unilateral strength

32. Leg Exercises Swiss Ball Hamstring Curl: 8-12 reps 2 sets Stability
Body weight

33. Leg Exercises
Plyometric Jumps: High knee tuck jump or jump lunge: 20 sec on 40 sec off 3 sets

34. Upper Body Exercises Alt DB Chest Press: 8-12 reps 2 sets
Use Variation
Push Up Alternative

35. Upper Body Exercises
Pull Up: 8-12 reps 2 sets
No kipping
Fatigue set

36. Upper Body Exercises
Single arm DB Snatch or KB Swings if Inexperienced: 8-12 reps 2 sets

37. Upper Body Exercises
Standing cable Overhead Extension: 8-12 reps 2 sets

38. Upper Body Exercises
Close Grip Seated Cable Row: 8-12 reps 2 sets

39. CORE EXERCISES
Superman back extension
15 reps

40. Core Exercises
Crunch with med ball 15 reps

41. Core Exercises
Leg raise/ Rev crunch
15 reps

42. Core Exercises
Russian Twist w med ball 15 each way

43. Core Exercises
Plank variations
For time or reps

44. Sports Specific Drills
Speed and agility drills
Begin practice

45. Conclusion Train smart Make a plan Be consistent
For more information contact:
Cayugamed.org/sportsmed
IslandHealthFitness.com