Soccer Specific Strength & Conditioning


Soccer Specific Strength &ConditioningChris Hinton

ProgramExerciseA1. 2 Foot Broad JumpsA2. Push-upsProgression #12 continuous jumpsMove to toes or increase repsProgression #23 continuous jumpsUse soccer ballTypePlyometricUpper StrengthSets2-32-3Time/Reps3MaxA3. Fwd Lunge (Static)A4. Front PlankB1. Single Leg Laterals w/holdB2. InchwormsB3. Eccentric Hamstring CurlsB4. Side PlankC1. Jump Squat w/StickC2. Single Leg V-sitC3. Bowler SquatC4. Ball Toe TouchC5. Single Leg Bulgarian SquatSoccer ball Overhead (Static)Alt lift 1 limbIncrease DistanceIncrease Body ExtensionNAArm/Leg Outstretched2 continuous jumps2 leg V-sitUse Soccer BallHold 2 secPause at bottomSoccer Ball Overhead (Dynamic)Alt Lift 2 limbs (same time)Increase Distance & HeightIncrease Body ExtensionNAReach Under4 continuous jumps1-2 sec holdIncrease Range of MotionHold 5 secSmall hop at topLower StrengthCorePlyometricFull Body StrengthLower StrengthCorePlyometricCoreLower StrengthCoreLower 90 sec8ES5-104-830-90 sec3-6Max8-12ESMax8-12ESExercise notesA1.A2.A3.A4.C1.C2.C5.Land soft and in control to reduce forces on kneesMaintain good form for all repsToes behind knees with upright body postureEnsure body stays flat and stableBe sure knees do not dip inwards. Stay in controlPowerful movement, stay in controlB1.B2.B3.B4.C3.C4.Be sure balance is maintained and landings are softKeep core engaged and only go out as far as comfortableCaution here! Do not over-exert stay within ability rangeBe sure to maintain good formBalance and stability keyMaintain Core EngagementStability and Balance Key. Keep knee behind toeMini Band WorkExerciseMonster WalksLateralsSets2-32-3RepsmaxmaxRest60-90 sec60-90 secNotesMove from the hip without bending at the kneesPush feet laterally focusing on glute engagementBand Squats2-3max60-90 secKeep glutes activated to ensure knees do not dip inwards

Exercise A1.2 Foot Broad Jumps Feet should be shoulder width/hipwidth apart Be sure to use arms to helpaccelerate body during jump Land softly by ensuring kneesbend to lower impact forces Knees must always track withtoes; do not let knees dip inward. Start with single jumps resettingbefore each consecutive jump Once technique is sound tryputting a couple jumps together Remember, as difficulty increasesimpact forces also increase so besure to maintain propertechniqueAvoid

Exercise A2.Push-ups Maintain rigid body posture (coreengaged) Lower body in controlled mannerto approximately 90 degrees at theelbow Body should move as one solidunit, avoid breaking at the hip Movement can also be done fromthe knees in order to buildstrength before progressing to thetoes.

Exercise A3.Forward Lunge Start in standing position with feetabout hip width apart Step forward keeping weight onthe heel of the front foot and kneebehind toe Torso should remain upright withcore engaged to help with stabilityand balance Push out of bottom position bykicking backwards with the leadleg Alternate legs and repeatStatic Forward Lunge

Lunge Progression Progress lunge by addinginstability holding a ball overhead Further progression would involvedoing a walking lunge (start withstatic/stationary lunge)

Exercise A4.Front Plank Engage core Flatten out body ensuring no breakin hips. Stabilize shoulder blades Hold this position for givenamount of time ensuring properposture is maintained

Exercise B1.Single Leg Laterals with Hold Start on single leg in a stablerunning posture Core should be engaged to assistwith balance and stability Jump laterally off single leg landingsoftly on other leg Ensure knees bend on landing toreduce forces impacting joints Try to land and balance on singleleg (2-3 sec) before making nextjump Progress difficulty by increasingdistance and height of jumps . Donot progress until shorterdistances mastered. Also maintain tension in musclesof the leg while jumping andlanding. Focus on hamstring andquad activation to reduce forceson knees

Exercise B1.Single Leg Laterals with Hold*Be easy on knees by landing softly*

Exercise B2.Inchworms Start with soft knees (bent) andhands out front in contact withfloor Avoid excessive rounding of theback Core should be engagedStart

Exercise B2.Inchworm Walk hands out extending body Feet should stay planted and coreshould stay engagedMid-point

Exercise B2.Inchworms Walk hands out until unable to goany further while maintaininggood technique Once at end point walk toes inuntil back at starting point Be careful to work within limitsand avoid excessive extension(flattening of body) which may behard on the lower back andshoulders.Finish

Exercise B3.Eccentric Hamstring Curls Start on knees with partnerbracing ankles Core must be engaged Be sure partner holding legs isheavy and strong enough tosupport your weight.Start

Exercise B3.Eccentric Hamstring Curls Slowly lower body towards theground Once max lowering distance isreached allow body to drop tothe mat with hands out front tobrace for impact. Push body back to startingposition and repeat.Finish

Exercise B4.Side Plank Be sure core is engaged Body should be in a straight linefrom feet to head No breaking at waist allowinghips to dropHolding Position

Exercise B4.Side Plank (Reach Under) Progress plank by adding reachunder All biomechanics remain the same Stay as stable as possible whilereaching under After reach is done return tostarting position and repeatProgression #1

Exercise B4.Side plank (Raised arm/leg) Maintain stability and balance Keep plank the same as normalplank just elevate arm/leg Core engagement essential tomaintain stability and balance Progression #2

Exercise C1.Jump Squat with Stick Feet at hip width Weight should be mid-foot Arms back to be thrown forwardand up during jump Flat back and core engagedStart

Exercise C1.Jump Squat with Stick Be sure to fully extend body duringjump Jump only as high as can becontrolled on landing . Landing should be stable andbalanced with knees tracking inline with toes.Jump

Exercise C1.Jump Squat with Stick Land lightly (big knee bend) toreduce impact forces Hold stick at approx 45 degrees atthe knee for 3-5seconds Reset to starting position andrepeat jump*Be sure knees do not dip in duringtake-off or landingLanding

Exercise C2.Single Leg V-sit Start by laying on back with armsand legs fully extendedStart

Exercise C2.Single Leg V-sit Bend at waist bringing right handto left leg and then alternate andbring left hand to right leg Important that shoulder bladescome off the ground during eachrep Do not just raise the leg and thenhave hand contact whileshoulder blades still in contactwith the ground Be sure that there is a slightrotation in the core whilecoming across body to ensure allmuscles of the core are beingactivated. Control the movement in bothdirections being sure legs don’tslam back to the ground aftercontact with hand.Finish

Exercise C2.Single Leg V-sit (Progression) Same starting position as SL V-sit Progression has both legs raisedat the same time Again very important that themovement is controlled and thatthe shoulder blades come off theground To progress from this point add inholds at the top of themovement (see picture) Stability , balance, & control keyto a good hold.V-Sit (Bilateral)

Exercise C3.Bowler Squat Start on single leg balanced andwith core engagedStart (front view)

Exercise C3.Bowler Squat Bend forward at the waist whilebending the knee until ground canbe touched in front of and off tothe side of the foot on opposingside of body than hand. Keep back as flat as possible byloading the standing leg andbending lowering body towardsthe ground Avoid excessive spinal flexion(rounding of back) Balance and stability key so ensurecore stays engagedFinish (side view)

Exercise C3.Bowler Squat Be sure that knees track inline withtoes Try to complete all reps on singleleg before changing. Progress by setting down andpicking up objects (soccer ball,kettlebell, dumbell, etc) in thesame spot that hand touches. Progress further by increasingamount that knee bends andreducing the amount of flexionat the hips.Finish (front view)

Exercise C4.Ball Toe Touch Start with legs elevated andshoulder blades in contact withfloorStart

Exercise C4.Ball Toe Touch Push shoulder blades off grounduntil ball touches toes Shoulder blades fully contactground in between each repetition Progress by using a weighted ballor by holding the position at thetop of the movement.Finish

Exercise C5.Single Leg Bulgarian Squat If benches are not available use apartner to support non-workingleg Forward leg is working leg andshould take the majority of weight Weight should be focused on theheel of the forward leg Knees do not push out in front oftoes Torso Upright with core engaged Hands on hips helps to force coreto stabilize and trains balancePartners: Very stable at the leg and throughthe torso (core engaged) Give feedback to squatter lettingthem know if too much pressurebeing put on the supporting legStart

Exercise C5.Single Leg Bulgarian Squat Drop back knee towards theground until stretch felt in thequad and hip flexor Try to get to 90 degrees at thefront knee Again make sure knee does notpush out in front of toe on leadleg Movement should be controlledand balanced Once at approx 90 degrees pushbody back to starting positionensuring that full hip extensionis attained (Straight leg) and thatthe glute, hamstring, and quad arecontracted Knees must also track in-linewith toes at all timesFinish

Final Note Be sure to master movements before progressingAlways think Quality over Quantity Don’t rush, it is very important to build proper movement patternsStrength & Conditioning is a very necessary piece of the puzzle tomake you better athletes and reduce your chance for injury.*Any questions please let me know by email ( come see me in my office adjacent to the Fitness Center.Enjoy!

Program Exercise Progression #1 Progression #2 Type Sets Time/Reps A1. 2 Foot Broad Jumps 2 continuous jumps 3 continuous jumps Plyometric 2-3 3 A2. Push-ups Move to toes or increase reps Use soccer ball Upper Strength 2-3 Max A3. Fwd Lunge (Static) Soccer ball Overhead (Static) Soccer Ball Overhead (Dynamic) Lower Strength 2-3 8-12ES