1. College Female Soccer Player Macrocycle developed by Rochelle Collinwood

2. Soccer players depend on muscle endurance/strength as well as agility in order to run for the whole game and quick reaction time. Power plays a role with sprint capabilities and jumping(for headers) within the game. Flexibility is important for the kicking with power and for distance.

3. Exercise Selection Back Squat Dead lifts Bench press Pull up Military press Bent over row Triceps Overhead Upper body plyometric Power clean Push press Box/Depth jumps Abdominal Variation Power skips MB Overhead toss Weighted Carry

4. Purpose of Exercise Selection Soccer athletes need quick powerful leg reactions for jumping and kicking. Back Squat, Power Clean, Dead Lift, Box/Depth Jumps, Power Skips, Plyometric Strength and power of the upper body is needed for throw- ins. Push Press, Bench Press, Military Press, Pull-ups, Bent Over Rows, MB Overhead Throw, Plyometric

5. Purpose of Exercise Selection Core strength is key in kicking, trapping, and balance while running down the field with a component. Abdominal Exercise variety, Weighted Carry

6. Soccer Player Macrocycle MonthsJulAugSepOctNovDecJanFebMarAprMayJun SeasonsPreseason Inseason Offseason PeriodPreparatory Conpetitive Preparatory PhaseStrengthPower Maintance HypertrophyStrength IntensityHigh Moderate Low to moderateHigh 80-95%RM75 - 95% RM 75 - 85 % RM 50-75% RM80-90% RM Volume3-5 sets Moderate High to moderate3-5 sets 4-8 reps2-5 reps 2-3 sets 3-6 sets4-8 reps ModerateLow 6-10 reps 10-15 repsModerate

7. Pre-Season: Strength and Power Power/Strength Power clean 3 x 4 @ 95% RM Push press 3 x 4 @ 95% RM Back Squat 3 x 5 @ 90% RM Dead lifts 3 x 5 @ 90% RM Bench press 4 x 4 @ 85% RM Pull up 4 x 4 @ 85% RM Military press 3 x 5 @ 85% RM Bent over row 3 x 5 @ 85% RM Abdominals 4 x 20 MB Overhead toss 4 x 5 @ 85% RM Triceps Overhead 3 x 5 @ 85% RM Strength

8. Pre-Season: Strength/Power  4 x a week  Upper Heavy Monday  Lower Light Tuesday  Lower Heavy Thursday  Upper Light Friday

9. Off-Season: Preparatory Period Hypertrophy Power clean 3 x 10 @ 75% RM Push press 3 x 10 @ 75% RM Back Squat 3 x 12 @ 65% RM Dead lifts 3 x 12 @ 65% RM Bench press 4 x 10 @ 75% RM Pull up 4 x 10 @ 75% RM Military press 3 x15 @ 50% RM Bent over row 3 x 15 @ 50% RM Abdominals 4 x 20 MB Overhead toss 4 x 10 @ 75% RM Triceps Overhead 3 x 10 @ 75% RM Strength

10. Off-Season: Prep Period Hypertrophy Eight week Microcycle Week 1-4:  3x/wk (Mon/Wed/Fri) Week 5-8:  4x/wk ( Mon/Tues/Thurs/Fri )  Run 3 miles for time Strength

11. In-season: Maintenance Phase Strength/Power  Power Clean  Box Jumps  Back Squat  Dead Lift  Bent over row Flexibility

12. In-season: Maintenance Phase Weight Training 2x/wk (Mon/Thurs) Conditioning

13. Post Season Recovery from the rigorous activities during the in- season Very little Strength training, mostly to maintain basic strength. Low intensity and volumes Cross train doing circuit weight training or swimming.

14. Evaluating and Testing Testing and evaluation should be done at the beginning of each season. Testing should be at the same time of day in the same location for accuracy Height and Weight need to be recorded at the beginning Testing soccer athletes: Strength: 1RM Back squat, 1RM Bench Press Power: 1RM Power Clean, Vertical Jump Anaerobic: 300 yd Shuttle Aerobic: 1.5 mile run Agility: T-test Flexibility: Sit and Reach

15. References Essentials of Strength Training and Conditioning,3 rd Ed.(NSCA, 2008). T.Baechle & R. Earle (Eds.). Champaign, IL: Human Kinetics