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Football (soccer) program notes to go alongside the hub.fasterglobal.com sites 1 hour google hangout. Find more about our Specialist in Football (soccer) performance course on http://www.fasterglobal.com/course/specialist-in-football-soccer-performance/
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Football (soccer)Program for pre-season
(Watch the hangout at hub.fasterglobal.com)
10 yards 10 yards 10 yards 10 yards
FASTER Arrow Drill
Initial Program / Fatigue TestExercise Fixed Skill Movement
Challenge Reps / Time Sets Intensity Rest System Environment External Load
Reach 3 planes in sync
1 leg bal. to Jump to Hop
20s each round 1 30-90 2 mins Straight
circuit floor none
40yd Sprint 20 Jog 20
none - jump turn -
accelerate - ACL
2 mins 4 90 - 60 Straight circuit ViPR
30yd Sprint 20 Jog 10
none - jump turn -
accelerate - ACL
2 mins 4 90 - 60 Straight circuit ViPR
20yd Sprint 20 and stop
none - jump turn -
accelerate - ACL
2 mins 4 90 - 60 Straight circuit ViPR
10yd Skip then accelerate
none - jump turn -
accelerate - ACL
2 mins 4 90 - 60 1 mins Straight circuit ViPR
Reach 3 planes in sync
Jump to Hop to 1 leg bal.
20s each round 1 30-90 2 mins Straight
circuit floor none
Considerations for the next program
rapid knee through while fatigued
left foot, over right shoulder turn to acceleration
Hip flexors lose rapid motion under fatigue
Abdominals in sprint need attention too