Embed Size (px)
Citation preview
FFitit totoaa
PERFORMANCECONDITIONING
A NEWSLETTER DEDICATED TO IMPROVING SOCCER PLAYERS
www.performancecondition.com/soccer
SOCCER
7-T System 7-T System Of Program Of Program
Design LibraryDesign LibraryINDEX & USER GINDEX & USER GUIDEUIDE
4/8/164/8/16
This Index & User Guide is to help you connect to and navigate through yourLibrary.
Using your LibraryThe Library is divided into the 7Ts of Soccer Conditioning with each article having its own number. The Starter
Library, which you already have, contains detailed explanations of each T. Refer to it when designing your program. The Quick Start Kit, at the beginning of the Library, contains additional articles for each T. We recommend reading
these first. • Use this Index to select the numbered article you wish to read. Note: Some articles may appear in more than one T. • Go to the article and click.• Each week you'll get an email blast announcing a new article added to your Library.
The second part of this index/user guide is organized and presented into the four pillars of soccer conditioning:speed, strength, endurance and recovery/planning. Articles are divided into these 4 areas to help you quickly gain moreinformation about one of the pillars of conditioning that fits your needs. Note: not all articles in the library are presentedin this second part of the index.
The final part of this index/user guide provides you your Guide to Putting Your Program Together which will provide a way of thinking in putting your program together by taking you step by step. It also contains SOCCER CONDITIONING ANNUAL CALENDAR and DAILY TRAINING LOG for download to put your plan in action.
Questions?: [email protected]
What is “Fit to a T”?No two conditioning programs are alike. If something "fits to a T" then it's perfect for your purpose and no one
else. We have come up with a 7T system to fit you to your T to get your athletes fit to perform at their best.
P E R F O R M A N C E C O N D I T I O N I N G S O C C E R “ F I T T O A T ” I N D E X & U S E R G U I D E PA G E 1
TrainingAge/History-1
This T is to avoid doing too much or the wrong thing. All too often advanced programs are prescribed to young,developing athletes. All information present is assigned a training age beginning, intermediate and advanced.
Training history is the summary of training age experience. This will allow you to establish training age, habits,needs etc. Also history should include injuries and the response to rehabilitation.
Quick Start Kit Understanding the Development of Soccer Players, Don Kirkendall
Post #78 T1 Training Age – How to Determine It, Frank Velasquez
Post #88 T1 T4 Resistance Training For The Beginning Soccer Athlete, Allen Hedrick, M.A., C.S.C.S.
Post #85 T1 Conditioning for YouthUnderstand the Body’s Growth and Development Phases, Peter Twist and JaniceHutton
Post #108 T1 T3 T4 Resistance Training For The Intermediate Soccer Athlete, Allen Hedrick
Post #115 T1 Soccer Conditioning and Academics An Alternative Player Development Academy System in the UK, IanJeffreys
Post #121 T1 Physical Transition from High School to Collegiate Soccer, Ed Dudley
PA G E 2 P E R F O R M A N C E C O N D I T I O N I N G S O C C E R “ F I T T O A T ” I N D E X & U S E R G U I D E
Time-2Time has two factors:A. Time of yearB. Time available on a daily basis. Includes:
• Planning the Offseason• Planning the Preseason • Planning the Inseason
Quick Start Kit Ajax Cape Town Football Club Youth Academy Physical Development Program, Craig Von Wielligh
Post#8 T2 Special Issues in Conditioning the Division III Soccer Athlete: Using the Team Captain Approach, Bob Barnes
Post#7 T2 Writing Your First Program: The Moment of Truth, Robert L. Brown
Post #13 T2 PSATS Present: Preparation for Training and Match Play, Shawn Jeffers
Post # 28 T2 12Week Soccer Conditioning Program, Vern Gambetta
Post #56 T2 How to Start Successful Home and Practice Conditioning Workouts: Finding the Competitive Edge, TedAnderson and Ken Kontor
Post #57 T2 The DC United Conditioning Program: Surviving and Thriving during the 10 Month Season Part 1 Program Overview, Brian Goodstein, ATC
Post #58 T2 The DC United Conditioning Program: Surviving and Thriving during the 10 Month Season Part 2 Preseason Weight Room Strength Program, Brian Goodstein, ATC
Post #59 T2 The DC United Conditioning Program: Surviving and Thriving during the 10 Month Season Part 3 Functional Onthefield Circuit, Brian Goodstein, ATC
Post #60 T2 The DC United Conditioning Program: Surviving and Thriving during the 10 Month Season Part 4 Progressive Kicking and Inseason Speed/Agility Training, Brian Goodstein, ATC
Post #61 T2 The DC United Conditioning Program: Surviving and Thriving during the 10 Month Season Part 5 Inseason Weight Room Circuit, Brian Goodstein, ATC
Post #62 T2 The DC United Conditioning Program: Surviving and Thriving during the 10 Month Season Part 6 Inseason Core Strengthening and Balance Program, Brian Goodstein, ATC
Post #82 T2 T4 T7 Soccer Conditioning YearRound Advanced Circuit TrainingPosition/Movement Pattern SpecificExercises Part 1, Phil Rose
Post #81 T2 T6 Conditioning InterviewPeriodization: The European Approach to Fitness Planning and Making it Workfor American Soccer, David Tenney
Post #100 T2 Making Periodization Soccer Specific, Ken Haman
P E R F O R M A N C E C O N D I T I O N I N G S O C C E R “ F I T T O A T ” I N D E X & U S E R G U I D E PA G E 3
Post #101 T2 Periodization/Planning: Practical Coaching Suggestions
Post #113 T2 T4 Inseason With Ball Endurance, Sprint and Interval Training Exercises, Paul Driesen
Post #125 T2 T3 PreOff and Inseason Program Design Considerations With and Without Ball Resistive/AssistanceElastic Band Training, Angel Spassov, Ph.D., D.Sc., and Tony Capasso
Post #127 T2 T5 Conditioning InterviewSeasonal Conditioning at the University of North Carolina, Anson Dorrance
Post #136 T2 T4 Economy of Time in the High School SettingCombining Speed/Jump Skill Development with DumbbellMatrix Strength Training to Achieve Optimal ResultsPart 1 Warmup, Ed Dudley
Post #137 T2 T4 Economy of Time in the High School SettingCombining Speed/Jump Skill Development with DumbbellMatrix Strength Training to Achieve Optimal ResultsPart II Dumbbell Matrix, Ed Dudley
Planning the OffseasonPost#5 T2 Year Round Fitness Management for SoccerUnderstanding the Paradigm Shift, Steve Tashjian, MPT
Post #18 T2 OffSeason Conditioning While Maintaining Technical Skills, Ian McClurg
Post #40 T2 Functional OffSeason Strength/Power Training Exercises for Soccer, Josh Katz
Post #73 T2 T4 Progressive Lateral Leg Series Functional OffSeason Strength/Power Training Exercises for Soccer,Josh Katz
Post #81 T2 T6 Conditioning InterviewPeriodization: The European Approach to Fitness Planning and Making it Workfor American Soccer, David Tenney
Post #128 T2 OffSeason/Winter Training for Technical Speed With and Without the Ball U16 Girls Program, TomDeNigris
Club/High SchoolQuick Start Kit Design and Implementation of an OffSeason Conditioning Program for U14 Soccer Athletes, JasonRutkowski
Post #17 T2 Offseason Training Academy: A Model for Developing Soccer Athletes, Ian McClurg
Collegiate/AdvancedQuick Start Kit University of South Carolina 10Week Offseason Summer Conditioning Program, Adrian Pinasco
Planning the Preseason Conditioning ProgrammingQuick Start Kit A Comprehensive Look at a Preseason Conditioning Program, Paul A. Cacolice, A.T.,C., C.S.C.S.
Post #3 T2 University of South Alabama: Creating a Habit of Conditioning, Mike Varga
Post #10 T2 Integrating Anaerobic Training into Pre and Inseason Soccer Practice, Mike LeGates
Post #36 T2 T3 Coaches Guide: Combining Preseason With Ball Conditioning With Soccer Practice Part 1, Paul Driesen
Post #37 T2 Coaches Guide: Weeks 123 Combining Preseason Conditioning With Soccer Practice Part 2, Paul Driesen
Post #38 T2 Coaches Guide: Weeks 45 Combining Preseason Conditioning with Soccer Practice Part 3, Paul Driesen
Club/High SchoolQuick Start Kit High School Issues: Summer Conditioning Packet, Jay Wood
Post #1 T2 Moving into the PreSeason A Change in Our Plans, Tom DeNigris
PA G E 4 P E R F O R M A N C E C O N D I T I O N I N G S O C C E R “ F I T T O A T ” I N D E X & U S E R G U I D E
Post #16 T2 Realities in High School Soccer Conditioning Running Program During the Pre and InSeason, FrankSchmidt
Collegiate/AdvancedQuick Start Kit Getting Ready for the MLS Combines in Six Weeks: Case Study, Steve Chapman
Post#4 T2 The Role of With Ball Metabolic Conditioning in Establishing the Annual Plan, Paul Winsper
Planning the InseasonQuick Start Kit Soccer Roundtable: Ask the Experts Conditioning and How It Fits into Your Inseason Program
Post #19 T2 45 Minute Workout to Maintain InSeason Fitness, Phil Rose
Post #20 T2 Conditioning Interview 7 Day Competition Week Training and Conditioning, Juan Osorio
Post #32 T2 Inseason With Ball Endurance and Extensive Interval Training Exercises
Club/High School Conditioning Quick Start Kit Youth Conditioning: Integrating Speed, Agility, Strength and Fitness Training into Practice, Jim Liston
Post #14 T2 Inseason High School Strength Program for Soccer, Mark Williams
Post #65 T2 T4 T6 InSeason Maintenance: The 5 to 30 System of GameSpecific Conditioning, Carlos A. Fontana
Collegiate/AdvancedQuick Start Kit Clemson University: InSeason Strength Training Program for Soccer, John T. Allaire S.C.S.
Post #83 T2 T6 Measuring Extensive Travel Fatigue and Recovery During the Soccer Season, Neil Sedgwick
P E R F O R M A N C E C O N D I T I O N I N G S O C C E R “ F I T T O A T ” I N D E X & U S E R G U I D E PA G E 5
Tools-3The type of equipment you have to condition with is unique. It will determine if you use a weight room, the pitch
or a combination of the two.
Quick Start Kit Jumping on the Heavy Band Wagon: 30Minute Mobility, Horizontal Speed and Strength/Stability Program for Female Athletes, Ed Dudley
Post #6 T3 Technological Advances in Soccer Conditioning, Chris West
Post #41 T3 Improving Agility, Balance and Coordination through Ladder Training, Steve Myrland
Post #87 T3 T4 Manual Resistance Training for Soccer: Putting It Into Practice, Ed Ellis
Post #96 T3 Using the Speed Ladder to Improve Footwork, Vern Gambetta
Post #108 T1 T3 T4 Resistance Training For The Intermediate Soccer Athlete, Allen Hedrick
Post #110 T3 Improving Agility Balance and Coordination Through Ladder Training Part II, Steve Myrland
Post #111 T3 No Cost Equipment Manual Resistance Training for Soccer, Allen Hedrick
Post #120 T3 High Speed Jump Rope Training System for Soccer, Buddy Lee
Post #125 T2 T3 PreOff and Inseason Program Design Considerations With and Without Ball Resistive/AssistanceElastic Band Training, Angel Spassov, Ph.D., D.Sc., and Tony Capasso
Post #135 T3 T6 Using the YoYo Intermittent Recover Test as a Conditioning, Rand Cayer
PA G E 6 P E R F O R M A N C E C O N D I T I O N I N G S O C C E R “ F I T T O A T ” I N D E X & U S E R G U I D E
Teaching-4The exercises you select must be taught using perfect technique whether you teach it or have outside assistance.
Quick Start Kit Introducing the Power Pull: Enjoying the Benefits of Explosive Lifting for Soccer Without the Risksand Hassles, Harvey S. Newton
Quick Start Kit Teaching Running Efficiency: The Rhythmic Stride Pattern Approach, Phil Rose, PT, CSCS
Post #26 T4 Training our Players for Speed, Ben Yauss
Post #27 T4 PSATS Present: Soccer Injury Prevention StrategiesA Functional Approach to Treatment of HamstringStrains, Jaime A. Rojas
Post #33 T4 SoccerSpecific Speed Change of Pace, Scott Moody
Post #34 T4 Specialty Exercises to Improve Kicking Power, Michael Yessis, Ph.D.
Post #42 T4 Developing Anticipation Making Speed in Soccer, Joseph A. Luxbacher
Post #43 T4 Developing SoccerSpecific Speed: Changing Direction Without the Ball, Joseph A. Luxbacher
Post #44 T4 Seven Speeds of Soccer A German Perspective: Introduction Soccer Speed, Michael Rudolf Thyron, M Ed.
Post #45 T4 Developing Decision Making Speed in Soccer, Joseph A. Luxbacher
Post #46 T4 Soccer Speed: What You Should Know First Introduction Soccer Speed, Vern Gambetta
Post #47 T4 Soccer Acceleration: Gaining 1st Gear Introduction Soccer Speed, Steve Myrland
Post #48 T4 Preventing Athletic Pubalgia and Chronic Groin Pain in the Soccer Player Soccer Kicking Performance,Chet North
Post #49 T4 PerformanceQuick Stops Introduction Soccer Speed, Vern Gambetta
Post #50 T4 Soccer Medicine and Science: Groin Injuries Soccer Kicking Performance, Don Kirkendall & Ken Kontor
Post #51 T4 ReInventing the Wheel Introduction Soccer Speed, Steve Myrland
Post #52 T4 Soccer Hip Impingement as it Relates to Postural Restoration: Management Soccer Kicking Performance,Jason Masek
Post #53 T4 Using Free Weights as a Tool to Improve Lateral Movement Performance in Soccer InWeight RoomStrength Training for Soccer, Allen Hedrick
Post #54 T4 Coaches Guide to Training the Core/Trunk Part 1: InWeight Room Strength Training for Soccer, AllenHedrick
Post #55 T4 Coaches Guide to Training the Core/Trunk Part 2: InWeight Room Strength Training for Soccer, AllenHedrick
P E R F O R M A N C E C O N D I T I O N I N G S O C C E R “ F I T T O A T ” I N D E X & U S E R G U I D E PA G E 7
Post #64 T4 T6 T7 Position Specific Pattern Running Progression: Without the Ball, Dead Ball and With the Ball, SteveChapman
Post #65 T2 T4 T6 InSeason Maintenance: The 5 to 30 System of GameSpecific Conditioning, Carlos A. Fontana
Post #66 T4 The Low Down on Keeper Plyometric Training: Higher May NOT Be Better, Gary Rothbart
Post #67 T4 A Coaches Guide to Assessing and Improving Mobility and Stability in the Soccer Player, Keith Fields
Post #68 T4 The FourQuarter Approach for Comprehensive Speed Development of U10 to U13 Soccer Players,Chochi Valenzuela
Post #71 T4 Improving Hip Mobility, Brian Goodstein A.T.,C.
Post #73 T2 T4 Progressive Lateral Leg Series Functional OffSeason Strength/Power Training Exercises for Soccer,Josh Katz
Post #75 T4 Soccer Speed Development System Based on the Movements of the Game, Ian Jeffreys
Post #76 T4 ACL Injury Prevention in the Female Athlete: 3Step Warmup Program
Post #77 T4 T6 Resistance and Plyometric Training for the Advanced Keeper, Allen Hedrick
Post #79 T4 T7 Build Your Keeper Exercise Library, Chris Kranjc
Post #82 T4 T6 7 Soccer Conditioning YearRound Advanced Circuit TrainingPosition/Movement Pattern Specific Exercises Part 1, Phil Rose
Post #84 T4 7 Soccer Conditioning YearRound Advanced Circuit TrainingPosition/Movement Pattern Specific Exercises Part 2, Phil Rose
Post #88 T1 T4 Resistance Training For The Beginning Soccer Athlete, Allen Hedrick, M.A., C.S.C.S.
Post #86 T4 Unique Approach by T4 Soccer, Jason D. Vescovi, Ph.D. & Mark Shearer
Post #87 T3 T4 Manual Resistance Training for Soccer: Putting It Into Practice, Ed Ellis
Post #91 T4 Secrets to Brazilian Mobility: Warmup without the Ball, Jose Thadeu
Post #92 T4 Secrets to Brazilian Mobility Part 2: Partner Warmup With the Ball, Jose Thadeu Concalves
Post #93 T4 Soccer Roundtable Ask the Experts: Improving Reaction Speed
Post #94 T4 Improving Anticipation Speed in Soccer, Joseph A. Luxbacher, Ph.D.
Post #97 T4 Transforming Anticipation/Decision Making Speed to Improve Speed of Play in Women’s Soccer, Dan Minutillo
Post #102 T4 The Brazilian 4Step Approach to PreGame Warmup, Jose Thadeu Concalves
Post #103 T4 With Ball or Partner Warm up Programs, Phil Rose
Post #106 T4 Soccer Acceleration, Vern Gambetta
Post #108 T1 T3 T4 Resistance Training For The Intermediate Soccer Athlete, Allen Hedrick
Post #109 T4 Developing Control Through SoccerSpecific Strength Exercises, Robert J. Hoagland, D.C., and Gary M.Messing
Post #112 T4 Add These Warmup Exercises to Your Conditioning Menu, Marcos Falopa
Post #113 T2 T4 Inseason With Ball Endurance, Sprint and Interval Training Exercises, Paul Driesen
Post #116 T4 Soccer Player's Guide to Medicine Ball Training Part 1: Fundamentals for the Beginner, Jim Risher
Post #117 T4 Soccer Player's Guide to Medicine Ball Training Part 2 Soccer Specific Program, Jim Risher
PA G E 8 P E R F O R M A N C E C O N D I T I O N I N G S O C C E R “ F I T T O A T ” I N D E X & U S E R G U I D E
Post #118 T4 Soccer Roundtable Ask the Experts Ball Control Balance and Direction Change
Post #119 T4 Balance Training in a Soccer Strength and Conditioning Program Soccer, Allen Hedrick, M.A., C.S.C.S
Post #125 T4 Making Soccer Sport Science Work for You: Biomechanics of Kicking with Practical Exercises to ImprovePerformance, John K. DeWitt
Post #126 T4 Soccer Speed: A Matter of Controlled Techniques, Chochi Valenzuela
Post #131 T4 Postural Assessment for Soccer Athletes, Paul Rushing
Post #132 T4 ACL Injury Prevention in the Female Athlete: 3Step Warmup Program
Post #134 T4 Technique Based Speed Training for SoccerThe Three Principle and Practical Training Considerations,Chochi Valenzuela
Post #136 T2 T4 Economy of Time in the High School SettingCombining Speed/Jump Skill Development with DumbbellMatrix Strength Training to Achieve Optimal ResultsPart 1 Warmup, Ed Dudley
Post #137 T2 T4 Economy of Time in the High School SettingCombining Speed/Jump Skill Development with DumbbellMatrix Strength Training to Achieve Optimal ResultsPart II Dumbbell Matrix, Ed Dudley
Post #138 T4 T5 Simple Exercise to Measure Train Hamstring Strength
P E R F O R M A N C E C O N D I T I O N I N G S O C C E R “ F I T T O A T ” I N D E X & U S E R G U I D E PA G E 9
Testing-5Find out where your athletes are at and what they need to develop.
Quick Start Kit Soccer Roundtable Ask the Experts: Testing for Soccer
Post #12 T5 Information You Can Use: Time Conversion Charts for All YoYo Beep Tests, Jay Wood
Post #15 T5 PSATS Present From Research to Training Using Star Excursion Balance Test for Improvements in AnkleFunction, Alan Reid
Post #21 T5 Soccer Testing: Taking Off the Pressure and Anxiety, Ed Dudley
Post #22 T5 The YoYo Intermittent Recovery Beep Test “B” Course: A Modification for Greater Team Chemistry andMore Practice in Mental Toughness Training, Jay Wood and Jack O’Donnell
Post #24 T5 Understanding Factors Effecting Heart Rate: Environment, Caffeine, Adrenalin & Beyond: 7 QuestionsAnswered, Andrew Richard Coggan Ph.D.
Post #25 T5 Exploring the Myths of Conditioning: The Fallacy of Sled and Harness Running, Tudor O. Bompa, Ph.D.
Post #31 T5 The YoYo Intermittent Recovery Test is the Ultimate in Endurance Measurability Specific to Soccer
Post #39 T5 Agility Test, Sam Snow and Don Kirkendall, Ph.D
Post #114 T5 Recovery From InjurySome Simple Field Tests Which Let You Know, Marc Bernier
Post #122 T5 3015 Intermittent Fitness Test for Soccer: A HighIntensity Interval, Individualized Conditioning PlanBased on Test Results, Chris West
Post #127 T2 T5 Conditioning InterviewSeasonal Conditioning at the University of North Carolina, Anson Dorrance
Post #138 T4 T5 Simple Exercise to Measure Train Hamstring Strength
PA G E 1 0 P E R F O R M A N C E C O N D I T I O N I N G S O C C E R “ F I T T O A T ” I N D E X & U S E R G U I D E
TotalWorkload-6
Determine your Total Workload to insure your athletes develop in a progressive fashion with adequate recoveryby controlling practice/competition work with conditioning work.
Quick Start Kit Seamless Series: The Integration of Strength/Conditioning/Fitness with Soccer Practice/Competitionin Designing a Winning Year Round Soccer Program at the University of NebraskaLincoln, John Walker
Quick Start Kit Seamless Series: Integrating Plyometric Training to Improve Soccer Conditioning and Skills, DanMinutillo
Post #2 T6 Motion Analysis of Soccer Combining Factors, Tudor O. Bompa, Ph.D.
Post #9 T6 Field Player and Keeper Combo Warmup Taking Time Efficiency to the Next Level, Peter Schachter
Post #11 T6 Coaches Guide to Understanding the Use of Heart Rate Monitors for Conditioning the Soccer AthleteUnderstanding Heart Ratethe Basics, Kevin Lee Lippert
Post #23 T6 PSATS Present: Soccer Injury Prevention Strategies Keeper Performance Enhancement, Pete Calabrese,ATC
Post #29 T6 Economical Conditioning MethodsInterval Training, Joseph A. Luxbacher
Post #30 T6 Interval Training: Meeting the Many Demands of Soccer from Without and With Ball Endurance Training,Des Lawless
Post #35 T4 T6 Combining Soccer Skills with Endurance Conditioning, Thomas Little
Post #64 T4 T6 T7 Position Specific Pattern Running Progression: Without the Ball, Dead Ball and With the Ball, SteveChapman
Post #65 T2 T4 T6 InSeason Maintenance: The 5 to 30 System of GameSpecific Conditioning, Carlos A. Fontana
Post #70 T6 Moving Towards Grassroots conditioning: Introducing Three Simple Concepts, Chris West
Post #77 T4 T6 Resistance and Plyometric Training for the Advanced Keeper, Allen Hedrick
Post #81 T2 T6 Conditioning InterviewPeriodization: The European Approach to Fitness Planning and Making it Workfor American Soccer, David Tenney
Post #88 T4 T6 Resistance Training For The Beginning Soccer Athlete, Allen Hedrick, M.A., C.S.C.S.
Post #89 T6 Response Conditioning Before Physical Conditioning Part 1: Reading the Game and Focus, Ronald W.Quinn, Ed.D.
Post #90 T6 Response Conditioning Before Physical Conditioning, Part 2: Speed of Thought and Action, Ronald W.Quinn, Ed.D.
Post #98 T6 Measuring Workload in Soccer Pro v. Youth: A World of Difference, John DeWitt
P E R F O R M A N C E C O N D I T I O N I N G S O C C E R “ F I T T O A T ” I N D E X & U S E R G U I D E PA G E 11
Post #135 T3 T6 Using the YoYo Intermittent Recover Test as a Conditioning, Rand Cayer
Post #139 T6 Combining Soccer Endurance and Technical Training, Thomas Little
Post #140 T6 Combining Soccer Endurance and Technical Training 2, Thomas Little
RecoveryQuick Start Kit PSATS Present: “Regen Day” and Other Methods of Recovery/Regeneration During a MLS Week,Kevin Christen
Post #69 T6 Fighting Fatigue: Introducing Rate of Perceived Exertion as a Field Based Training Tool for Soccer, JohnCoumbeLilley PhD
Post #72 T6 Strategies in Using Soccer Games for Fitness and Conditioning, Mike Cullina
Post #74 T6 Applying Restoration and Regeneration Principles to Soccer Tournament Play, Taylor Tollison
Post #80 T6 The Importance of Anaerobic Training to the Performance of Professional Soccer Players, Eduardo LuizTavares
Post #83 T2 T6 Measuring Extensive Travel Fatigue and Recovery During the Soccer Season, Neil Sedgwick
Post #99 T6 Using TimeDistance Data to Create Match: Related Fitness Sessions, John DeWitt
Post #104 T6 Conditioning at the Grass Roots Levels: Measuring Stress (Work Load) During Practice, Ian Barker
Post #105 T6 Conditioning Interview: Data Collection and Its Use in the Soccer Conditioning Process, Aaron Rodgers
Post #107 T6 Speed and Strength Training During Practice, Tim Zupancic
Post #123 T6 Fighting Fatigue: Fueling for Soccer’s 5.6 Miles, Melissa Wilson
Post #129 T6 Less is More – 60 Ball Interval Shooting Session, Ed Dudley
Post #130 T6 Fueling and Bodyweight Management for the Body Aware Female Athlete, Melissa Ireland
Post #133 T6 Monitoring Recovery: A Simple Tool for Coaches/Parents, Brendon Huttmann
PA G E 1 2 P E R F O R M A N C E C O N D I T I O N I N G S O C C E R “ F I T T O A T ” I N D E X & U S E R G U I D E
Team Position-7
The training needs of a midfielder are different than the keeper. The basic strength/power program is basicallythe same for all positions, but variance occurs in movement patterns and the conditioning demands.
Quick Start Kit Soccer Roundtable Ask the Experts: Position Specific Selection Conditioning
Quick Start Kit 6 Principles of Keeper Conditioning and the Exercises to Improve, Tom DeNigris
Post #63 T7 Penalty Saving Program: Combining Technical Mental and Agility Training for Keepers, John CoumbeLilley PhD
Post #64 T4 T6 T7 Position Specific Pattern Running Progression: Without the Ball, Dead Ball and With the Ball, SteveChapman
Post #66 T4 2 The Low Down on Keeper Plyometric Training Higher May NOT Be Better, Gary Rothbart
Post #82 T2 T4 T7 Soccer Conditioning YearRound Advanced Circuit Training Position/Movement Pattern SpecificExercises Part 1, Phil Rose
Post #84 T4 T7 Soccer Conditioning YearRound Advanced Circuit Training Position/Movement Pattern Specific Exercises Part 2, Phil Rose
Post #79 T4 T7 Build Your Keeper Exercise Library, Chris Kranjc
P E R F O R M A N C E C O N D I T I O N I N G S O C C E R “ F I T T O A T ” I N D E X & U S E R G U I D E PA G E 1 3
Four Pillars of Soccer Conditioning IndexThe four pillars of soccer are as follows: technical, tactical, mental and physical. The physical pillar can be further
broken down into four of its own pillars: strength, speed, endurance and recovery. Here they are.
Strength Endurance Recovery Speed
Soccer StrengthQuick Start Kit Clemson University: InSeason Strength Training Program for Soccer, John T. Allaire S.C.S.
Quick Start Kit Introducing the Power Pull: Enjoying the Benefits of Explosive Lifting for Soccer Without the Risksand Hassles, Harvey S. Newton
Post #14 T2 Inseason High School Strength Program for Soccer, Mark Williams
Post #34 T4 Specialty Exercises to Improve Kicking Power, Michael Yessis, Ph.D.
Post #40 T2 Functional OffSeason Strength/Power Training Exercises for Soccer, Josh Katz
Post #53 T4 Using Free Weights as a Tool to Improve Lateral Movement Performance in Soccer InWeight RoomStrength Training for Soccer, Allen Hedrick
Post #54 T4 Coaches Guide to Training the Core/Trunk Part 1: InWeight Room Strength Training for Soccer, AllenHedrick
Post #55 T4 Coaches Guide to Training the Core/Trunk Part 2: InWeight Room Strength Training for Soccer, AllenHedrick
Post #58 T2 The DC United Conditioning Program: Surviving and Thriving during the 10 Month Season Part 2 Preseason Weight Room Strength Program, Brian Goodstein, ATC
Post #61 T2 The DC United Conditioning Program: Surviving and Thriving during the 10 Month Season Part 5 Inseason Weight Room Circuit, Brian Goodstein, ATC
Post #62 T2 The DC United Conditioning Program: Surviving and Thriving during the 10 Month Season Part 6 Inseason Core Strengthening and Balance Program, Brian Goodstein, ATC
PA G E 1 4 P E R F O R M A N C E C O N D I T I O N I N G S O C C E R “ F I T T O A T ” I N D E X & U S E R G U I D E
P E R F O R M A N C E C O N D I T I O N I N G S O C C E R “ F I T T O A T ” I N D E X & U S E R G U I D E PA G E 1 5
Post #73 T2 T4 Progressive Lateral Leg Series Functional OffSeason Strength/Power Training Exercises for Soccer,Josh Katz
Post #77 T4 T6 Resistance and Plyometric Training for the Advanced Keeper, Allen Hedrick
Post #87 T3 T4 Manual Resistance Training for Soccer: Putting It Into Practice, Ed Ellis
Post #88 T1 T4 Resistance Training For The Beginning Soccer Athlete, Allen Hedrick, M.A., C.S.C.S.
Post #107 T6 Speed and Strength Training During Practice, Tim Zupancic
Post #108 T1 T3 T4 Resistance Training For The Intermediate Soccer Athlete, Allen Hedrick
Post #109 T4 Developing Control Through SoccerSpecific Strength Exercises, Robert J. Hoagland, D.C., and Gary M.Messing
Post #111 T3 No Cost Equipment Manual Resistance Training for Soccer, Allen Hedrick
Post #115 T1 Soccer Conditioning and Academics An Alternative Player Development Academy System in the UK, IanJeffreys
Post #116 T4 Soccer Player's Guide to Medicine Ball Training Part 1: Fundamentals for the Beginner, Jim Risher
Post #118 T4 Soccer Roundtable Ask the Experts Ball Control Balance and Direction Change
Post #119 T4 Balance Training in a Soccer Strength and Conditioning Program Soccer, Allen Hedrick, M.A., C.S.C.S.
Post #125 T4 Making Soccer Sport Science Work for You: Biomechanics of Kicking with Practical Exercises to ImprovePerformance, John K. DeWitt
Post #132 T4 ACL Injury Prevention in the Female Athlete: 3Step Warmup Program
Post #136 T2 T4 Economy of Time in the High School SettingCombining Speed/Jump Skill Development with DumbbellMatrix Strength Training to Achieve Optimal ResultsPart 1 Warmup, Ed Dudley
Post #137 T2 T4 Economy of Time in the High School SettingCombining Speed/Jump Skill Development with DumbbellMatrix Strength Training to Achieve Optimal ResultsPart II Dumbbell Matrix, Ed Dudley
Post #138 T4 T5 Simple Exercise to Measure Train Hamstring Strength
Strength Endurance Recovery Speed
Soccer EnduranceQuick Start Ki t Design and Implementation of an OffSeason Conditioning Program for U14 Soccer Athletes, JasonRutkowski
Quick Start Kit University of South Carolina 10Week Offseason Summer Conditioning Program, Adrian Pinasco
Quick Start Kit A Comprehensive Look at a Preseason Conditioning Program, Paul A. Cacolice, A.T.,C., C.S.C.S.
Quick Start Kit High School IssuesSummer Conditioning Packet, Jay Wood
Post #1 T2 Moving into the PreSeason A Change in Our Plans, Tom DeNigris
Post #3 T2 University of South Alabama: Creating a Habit of Conditioning, Mike Varga
Post#4 T2 The Role of With Ball Metabolic Conditioning in Establishing the Annual Plan, Paul Winsper
Post #10 T2 Integrating Anaerobic Training into Pre and Inseason Soccer Practice, Mike LeGates
Post #16 T2 Realities in High School Soccer Conditioning Running Program During the Pre and InSeason, FrankSchmidt
Post #18 T2 OffSeason Conditioning While Maintaining Technical Skills, Ian McClurg
Post #19 T2 45 Minute Workout to Maintain InSeason Fitness, Phil Rose
Post #22 T5 The YoYo Intermittent Recovery Beep Test “B” Course: A Modification for Greater Team Chemistry andMore Practice in Mental Toughness Training, Jay Wood and Jack O’Donnell
Post # 29 T6 Economical Conditioning MethodsInterval Training, Joseph A. Luxbacher
Post #30 T6 Interval Training: Meeting the Many Demands of Soccer from Without and With Ball Endurance Training,Des Lawless
Post #31 T5 The YoYo intermittent recovery test is the ultimate in endurance measurability specific to soccer
PA G E 1 6 P E R F O R M A N C E C O N D I T I O N I N G S O C C E R “ F I T T O A T ” I N D E X & U S E R G U I D E
Post #32 T2 Inseason With Ball Endurance and Extensive Interval Training Exercises
Post #35 T4 T6 Combining Soccer Skills with Endurance Conditioning, Thomas Little
Post #36 T2 T3 Coaches Guide: Combining Preseason With Ball Conditioning With Soccer Practice Part 1, Paul Driesen
Post #37 T2 Coaches Guide: Weeks 123 Combining Preseason Conditioning With Soccer Practice Part 2, Paul Driesen
Post #38 T2 Coaches Guide: Weeks 45 Combining Preseason Conditioning with Soccer Practice Part 3, Paul Driesen
Post #59 T2 Surviving and Thriving during the 10 Month Season Part 3: Functional Onthefield Circuit, Brian Goodstein, ATC
Post #64 T4 T6 T7 Position Specific Pattern Running Progression: Without the Ball, Dead Ball and With the Ball, SteveChapman
Post #65 T2 T4 T6 InSeason Maintenance: The 5 to 30 System of GameSpecific Conditioning, Carlos A. Fontana
Post #82 T2 T4 T7 Soccer Conditioning YearRound Advanced Circuit TrainingPosition/Movement Pattern SpecificExercises Part 1, Phil Rose
Post #84 T4 T7 Soccer Conditioning YearRound Advanced Circuit TrainingPosition/Movement Pattern Specific Exercises Part 2, Phil Rose
Post #91 T4 Secrets to Brazilian Mobility: Warmup Without the Ball, Jose Thadeu
Post #92 T4 Secrets to Brazilian Mobility Part 2: Partner Warmup With the Ball, Jose Thadeu Concalves
Post #98 T6 Measuring Workload in Soccer Pro v. Youth: A World of Difference, John DeWitt
Post #103 T4 With Ball or Partner Warm up Programs, Phil Rose
Post #112 T4 Add These Warmup Exercises to Your Conditioning Menu, Marcos Falopa
Post #113 T2 T4 Inseason With Ball Endurance, Sprint and Interval Training Exercises, Paul Driesen
Post #127 T2 T5 Conditioning InterviewSeasonal Conditioning at the University of North Carolina, Anson Dorrance
Post #129 T6 Less is More – 60 Ball Interval Shooting Session, Ed Dudley
Post #130 T6 Fueling and Bodyweight Management for the Body Aware Female Athlete, Melissa Ireland
Post #133 T6 Monitoring Recovery: A Simple Tool for Coaches/Parents, Brendon Huttmann
Post #135 T3 T6 Using the YoYo Intermittent Recover Test as a Conditioning, Rand Cayer
Post #139 T6 Combining Soccer Endurance and Technical Training, Thomas Little
Post #140 T6 Combining Soccer Endurance and Technical Training 2, Thomas Little
P E R F O R M A N C E C O N D I T I O N I N G S O C C E R “ F I T T O A T ” I N D E X & U S E R G U I D E PA G E 1 7
Strength Endurance Recovery Speed
Soccer Recovery/PlanningQuick Start Kit Soccer Roundtable Ask the Experts: Conditioning and How It Fits into Your Inseason Program
Quick Start Kit Getting Ready for the MLS Combines in Six Weeks: Case Study, Steve Chapman
Quick Start Kit PSATS Present: “Regen Day” and Other Methods of Recovery/Regeneration During a MLS Week,Kevin Christen
Post#5 T2 Year Round Fitness Management for Soccer: Understanding the Paradigm Shift, Steve Tashjian, MPT
Post #11 T6 Coaches Guide to Understanding the Use of Heart Rate Monitors for Conditioning the Soccer AthleteUnderstanding Heart Ratethe Basics, Kevin Lee Lippert
Post #17 T2 Offseason Training Academy: A Model for Developing Soccer Athletes, Ian McClurg
Post #69 T6 Fighting Fatigue: Introducing Rate of Perceived Exertion as a Field Based Training Tool for Soccer, JohnCoumbeLilley PhD
Post #72 T6 Strategies in Using Soccer Games for Fitness and Conditioning, Mike Cullina
Post #74 T6 Applying Restoration and Regeneration Principles to Soccer Tournament Play, Taylor Tollison
Post #80 T6 The Importance of Anaerobic Training to the Performance of Professional Soccer Players, Eduardo LuizTavares
Post #81 T2 T6 Conditioning InterviewPeriodization: The European Approach to Fitness Planning and Making it Workfor American Soccer, David Tenney
Post #83 T2 T6 Measuring Extensive Travel Fatigue and Recovery During the Soccer Season, Neil Sedgwick
Post #123 T6 Fighting Fatigue: Fueling for Soccer’s 5.6 Miles, Melissa Wilson
Post #127 T2 T5 Conditioning InterviewSeasonal Conditioning at the University of North Carolina, Anson Dorrance
PA G E 1 8 P E R F O R M A N C E C O N D I T I O N I N G S O C C E R “ F I T T O A T ” I N D E X & U S E R G U I D E
Post #129 T6 Less is More – 60 Ball Interval Shooting Session, Ed Dudley
Post #130 T6 Fueling and Bodyweight Management for the Body Aware Female Athlete, Melissa Ireland
Post #133 T6 Monitoring Recovery: A Simple Tool for Coaches/Parents, Brendon Huttmann
P E R F O R M A N C E C O N D I T I O N I N G S O C C E R “ F I T T O A T ” I N D E X & U S E R G U I D E PA G E 1 9
Strength Endurance Recovery Speed
Soccer SpeedQuick Start Kit Youth Conditioning: Integrating Speed, Agility, Strength and Fitness Training into Practice, Jim Liston
Quick Start Kit Jumping on the Heavy Band Wagon: 30Minute Mobility, Horizontal Speed and Strength/Stability Program for Female Athletes, Ed Dudley
Quick Start Kit Teaching Running Efficiency: The Rhythmic Stride Pattern Approach, Phil Rose, PT, CSCS
Quick Start Kit Seamless Series: Integrating Plyometric Training to Improve Soccer Conditioning and Skills, DanMinutillo
Post #26 T4 Training our Players for Speed, Ben Yauss
Post #33 T4 SoccerSpecific Speed Change of Pace, Scott Moody
Post #39 T5 Agility Test, Sam Snow and Don Kirkendall, Ph.D
Post #41 T3 Improving Agility, Balance and Coordination through Ladder Training, Steve Myrland
Post #42 T4 Developing Anticipation Making Speed in Soccer, Joseph A. Luxbacher
Post #43 T4 Developing SoccerSpecific Speed: Changing Direction Without the Ball, Joseph A. Luxbacher
Post #44 T4 Seven Speeds of Soccer A German Perspective: Introduction Soccer Speed, Michael Rudolf Thyron, M Ed.
Post #45 T4 Developing Decision Making Speed in Soccer, Joseph A. Luxbacher
Post #46 T4 Soccer Speed: What You Should Know First Introduction Soccer Speed, Vern Gambetta
Post #47 T4 Soccer Acceleration: Gaining 1st Gear Introduction Soccer Speed, Steve Myrland
Post #49 T4 PerformanceQuick Stops Introduction Soccer Speed, Vern Gambetta
Post #51 T4 ReInventing the Wheel Introduction Soccer Speed, Steve Myrland
PA G E 2 0 P E R F O R M A N C E C O N D I T I O N I N G S O C C E R “ F I T T O A T ” I N D E X & U S E R G U I D E
Post #60 T2 The DC United Conditioning Program: Surviving and Thriving During the 10 Month Season Part 4 Progressive Kicking and Inseason Speed/Agility Training, Brian Goodstein, ATC
Post #66 T4 The Low Down on Keeper Plyometric Training: Higher May NOT Be Better, Gary Rothbart
Post #67 T4 A Coaches Guide to Assessing and Improving Mobility and Stability in the Soccer Player, Keith Fields
Post #68 T4 The FourQuarter Approach for Comprehensive Speed Development of U10 to U13 Soccer Players,Chochi Valenzuela
Post #71 T4 Improving Hip Mobility, Brian Goodstein A.T.,C.
Post #75 T4 Soccer Speed Development System Based on the Movements of the Game, Ian Jeffreys
Post #88 T1 T4 Resistance Training For The Beginning Soccer Athlete, Allen Hedrick, M.A., C.S.C.S.
Post #89 T6 Response Conditioning Before Physical Conditioning Part 1: Reading the Game and Focus, Ronald W.Quinn, Ed.D.
Post #90 T6 Response Conditioning Before Physical Conditioning Part 2: Speed of Thought and Action, Ronald W.Quinn, Ed.D.
Post #93 T4 Soccer Roundtable Ask the Experts: Improving Reaction Speed
Post #96 T3 Using the Speed Ladder to Improve Footwork, Vern Gambetta
Post #97 T4 Transforming Anticipation/Decision Making Speed to Improve Speed of Play in Women’s Soccer, Dan Minutillo
Post #106 T4 Soccer Acceleration, Vern Gambetta
Post #107 T6 Speed and Strength Training During Practice, Tim Zupancic
Post #110 T3 Improving Agility Balance and Coordination Through Ladder Training Part II, Steve Myrland
Post #125 T2 T3 PreOff and Inseason Program Design Considerations With and Without Ball Resistive/AssistanceElastic Band Training, Angel Spassov, Ph.D., D.Sc., and Tony Capasso
Post #126 T4 Soccer Speed: A Matter of Controlled Techniques, Chochi Valenzuela
Post #128 T2 OffSeason/Winter Training for Technical Speed With and Without the Ball U16 Girls Program, TomDeNigris
Post #134 T4 Technique Based Speed Training for SoccerThe Three Principle and Practical Training Considerations,Chochi Valenzuela
P E R F O R M A N C E C O N D I T I O N I N G S O C C E R “ F I T T O A T ” I N D E X & U S E R G U I D E PA G E 2 1
Way of Thinking Program Design
Instructions:1. Fill in the Season Off/Pre or Inseason
2. In the Workload Column fill in the days how much time you have to condition that day and how hard the conditioningsession will be using the follow codes:'=minutes H=Hard/High Intensity M=Medium Intensity L=Low Intensity R=Recovery G=GameMatch your time and intensity workloads with your practice/game time and workloads.
3. Fill all the Pillars you are training that day.Code Speed PillarSPSA=Straight Ahead Speed SPLS=Lateral SpeedSPWO=Without Ball Speed SPWA=Without Ball Agility SPWF=Without Ball Footwork/Quick First Step SPWB=With Ball Speed SPPR=Pattern running speedagility SPDA=Decision/AnticipationMaking Speed
Code Strength PillarSTLB=Lower Body Strength Development STUB=Upper Body Strength Development STCS=Core Strength STBA=Balance STUP=Upper Body PowerSTLP=Lower Body PowerSTTP=Total Body Power Development
Code Endurance PillarEDWB=With Ball EnduranceEDWO=Without Ball Endurance
STLBST1 SquatST5 Romanian Deadlift (RDL)ST8 Side LungesST26 Box Step UpST37 Agility Ladder Tband
STUBST117 Dumbbell Incline PressST119 One Legged Bent Over Alternating RowsST143 Med Ball Soccer Throw w/o ReleaseST162 Rotation PushupST134 Alternating Dumbbell Bench Press
PA G E 2 2 P E R F O R M A N C E C O N D I T I O N I N G S O C C E R “ F I T T O A T ” I N D E X & U S E R G U I D E
Download Additional Logs at www.performancecondition.com/soccerprogramplanner
Progam PlannerTraining Log for
Name: ___________________________DATE
EXERCISE
DAY M Tu W Th F Sa Su M Tu W Th F Sa Su M Tu W Th F Sa SuDistance/Reps/Time
Weight
Sets
Rest
Distance/Reps/Time
Weight
Sets
Rest
Distance/Reps/Time
Weight
Sets
Rest
Distance/Reps/Time
Weight
Sets
Rest
Distance/Reps/Time
Weight
Sets
Rest
Distance/Reps/Time
Weight
Sets
Rest
Distance/Reps/Time
Weight
Sets
Rest
Distance/Reps/Time
Weight
Sets
Rest
Distance/Reps/Time
Weight
Sets
Rest
Distance/Reps/Time
Weight
Sets
Rest
DATE
EXERCISE
DAY
7/6
M
Time
Weight
# Sets
Rest
20 sec
bw
2
:30
1.Enter date2. Do listed exercise (See appropri
ate training card for code; i.e.,SP6 = Push Forward)
3.Enter # of reps, time, or distance
4.Enter weight used (bw= bodyweight)
5.Enter # of sets completed6.Enter rest between sets or exer
cises7.Go to next exercise
Instructions
SP6
ERFORMANCE
CONDITIONINGwww.performancecondition.com/soccer
PSOCCER
SOCCER CONDITIONING ANNUAL CALENDAR Date Speed Element Strength Element Endurance Element
Week Day/Season Workload Workout Workout Workout
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
Download Additional Calendars at www.performancecondition.com/soccerprogramplanner
