The video on this page is a great example of the training principles that are needed to build fitness before a competitive soccer season. A written explanation of each type of training is provided below:
Endurance Phase:
For OUR TEAM, if you have 4 weeks to train, follow this schedule: WEEK 1-2: Endurance Phase WEEK 3: Add Interval Phase (after 2x10min sets of running) WEEK 4: Add Sprint Phase (after 1x10min set of running, then interval phase) For sample workout schedules, read below. |
2015 TRYOUTS: FITNESS TESTING
You will have two specific fitness tests: (1) repeating shuttles and (2) endurance running. If you take care of your fitness in the month before tryouts, you can be confident during the fitness phase of tryouts. If you would like to test yourself in the repeating shuttles test (The Y.I.R.T.), you can download or listen to the test HERE. The test is 20m out and back, with 5m of walking recovery before resuming. O -------------------- 20m --------------------- O --- 5m --- O |
Sample Workout Plan #1
For a player attending every offseason opportunity, but not “fit”
(If you are already in playing shape, you may choose to only do one day on this schedule)
Week 1
M: Soccer Training, Weights
T: Endurance
W: Soccer Training, Weights
TH: Soccer Training
F: Rest
S: Endurance
S: Rest
Week 2
M: Soccer Training, Weights
T: Endurance
W: Soccer Training, Weights
TH: Soccer Training
F: Rest
S: Endurance
S: Rest
Week 3
M: Soccer Training, Weights
T: Endurance
W: Soccer Training, Weights
TH: Soccer Training
F: Rest
S: Endurance, Interval
S: Rest
Week 4
M: Soccer Training, Weights
T: Endurance
W: Soccer Training, Weights
TH: Soccer Training
F: Rest
S: Endurance, Interval, Sprint
S: Rest
Note: Between “weights” days, there is only endurance running
Sample Workout Plan #2
(For a player not attending every offseason opportunity, and not "fit")
Week 1
M: Soccer Training, Weights
T: Endurance
W: Rest
TH: Soccer Training
F: Endurance
S: Endurance
S: Rest
Week 2
M: Soccer Training, Weights
T: Endurance
W: Rest
TH: Soccer Training
F: Endurance
S: Endurance
S: Rest
Week 3
M: Soccer Training, Weights
T: Endurance, Interval
W: Rest
TH: Soccer Training
F: Endurance
S: Endurance, Interval
S: Rest
Week 4
M: Soccer Training, Weights
T: Endurance, Interval, Sprint
W: Rest
TH: Soccer Training
F: Endurance
S: Endurance, Interval, Sprint
S: Rest
For a player attending every offseason opportunity, but not “fit”
(If you are already in playing shape, you may choose to only do one day on this schedule)
Week 1
M: Soccer Training, Weights
T: Endurance
W: Soccer Training, Weights
TH: Soccer Training
F: Rest
S: Endurance
S: Rest
Week 2
M: Soccer Training, Weights
T: Endurance
W: Soccer Training, Weights
TH: Soccer Training
F: Rest
S: Endurance
S: Rest
Week 3
M: Soccer Training, Weights
T: Endurance
W: Soccer Training, Weights
TH: Soccer Training
F: Rest
S: Endurance, Interval
S: Rest
Week 4
M: Soccer Training, Weights
T: Endurance
W: Soccer Training, Weights
TH: Soccer Training
F: Rest
S: Endurance, Interval, Sprint
S: Rest
Note: Between “weights” days, there is only endurance running
Sample Workout Plan #2
(For a player not attending every offseason opportunity, and not "fit")
Week 1
M: Soccer Training, Weights
T: Endurance
W: Rest
TH: Soccer Training
F: Endurance
S: Endurance
S: Rest
Week 2
M: Soccer Training, Weights
T: Endurance
W: Rest
TH: Soccer Training
F: Endurance
S: Endurance
S: Rest
Week 3
M: Soccer Training, Weights
T: Endurance, Interval
W: Rest
TH: Soccer Training
F: Endurance
S: Endurance, Interval
S: Rest
Week 4
M: Soccer Training, Weights
T: Endurance, Interval, Sprint
W: Rest
TH: Soccer Training
F: Endurance
S: Endurance, Interval, Sprint
S: Rest