Soccer Training Program Design

This assignment focuses on designing a comprehensive soccer training program. It delves into structuring and scheduling diverse training exercises and activities beneficial for players. The report emphasizes the importance of physical fitness for optimal soccer performance and provides insights into training methods like plyometrics, strength training, and aerobic endurance. The document also references relevant books, journals, and online resources to support its recommendations.

TRAINING
PROGRAMMES AND
PERIODISATION

TABLE OF CONTENT
INTRODUCTION ..........................................................................................................................1
TRAINING PROGRAMMES.........................................................................................................1
PERIODISATION...........................................................................................................................4
CONCLUSION................................................................................................................................6
REFERENCES................................................................................................................................7

INTRODUCTION
In the modern era of development, most of individuals are focused on gaining better life
by eating healthy and staying fit. For this, they take intense and endurance forms of training and
exercising sessions. The report is providing information about the significance and structuring of
training programmes and periodisation.
TRAINING PROGRAMMES
As per the viewpoint of Hewett (2016), training is a set of organised activities which are
scheduled in a step by step manner so that effective results can be gained by the trainee. This
gives them high level of strength and support to gain better opportunities and live healthy life. It
is vital that an individual needs to adopt all the best forms of training exercises and create a
specific schedule for implementing the activities and gaining improvements. Training sessions
are highly beneficial and advantageous for the sports person to build up strong aerobic
personality and ability. They are directly aimed on developing better strength from endurance
training, developing speed and power, creating flexibility by warming up and cooling down and
taking proper nutrition. Thus, enhancing the strength level and abilities to perform better than
desired by the audiences helps them to gain popularity and fan following. The rising awareness
and cognizance towards sports are increasing the number of fan followers as well as the
participants of the game.
According to the study of Hoff and et.al. (2011), a Soccer player needs to have good
stamina, strength and resistance to remain in the game for 90 minutes. They are required to be
active and aggressive in the ground so that better reports can be developed. Soccer is one of the
most complex sport which is based on tactical and athletical activities that requires significant
conditioning. The training for the sportsman includes excellent ball-handling skills, running
abilities and strengthening, which requires effective and regular exercising to outlast the game
period and become a top player. It has been stated the sportsman needs proper cardiovascular
training for optimizing and increasing their performance and maintaining their stamina. In that
context, it is crucial for the sports person to allocate the ways by which they can gain appropriate
results and outcomes, design them in a structure and schedule format so that they can follow it.
There are various type of training available for the soccer player in improving the game
handling abilities and performing efficiently in their part as stated by (Buchheit and et.al. 2010).
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The training methods includes aerobical, plyometric and endurance exercising which is helpful
for the person to gain muscular power, stamina, flexibility, skills and tactics to maintain their
presence and abilities of scoring well in the game.
Aerobic training methods
As per the perspective of (Alves and et.al., 2010), it places significant role in developing
cardiovascular system and muscular endurance in the player's life. The aerobic method of
training generally starts with walking, jogging, running and sprinting. This supports them to
build up effective strength and fitness that gives them the opportunity of gaining power and
speed which eventually develops their abilities to defeat the challenges and their opponents. A
soccer player must the capabilities like frequently resisting the injury, developing leaner body
composition and faster metabolism body system so that more energy, greater explosiveness and
improved balance can be framed among the sportsmen.
Plyometric training methods
This is the most effective training style that increases explosive strength, power and
speed in the player's body. By the help of this technique, player gets immense stretching and
concentric contraction of the muscles, as body tissues are stretched before contraction and will
contract more forcefully and rapidly after the training. It includes bounding, ricochets, lateral
jumps, depth jumps (Plyometrics For Soccer. 2016).
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Endurance training methods
For Soccer player, endurance training is highly beneficial and profitable in building up
effective ways for improving their speed and force to build up professional ability in order to
repeat short bouts of high-intensity activities over 90 minutes game period. This guides them a
way to be specific over some activities, progression after the entire training sessions and
recovering the body tissues and muscles. This includes exercises like sprinting, kicking and
jumping.
Training sessions supports the individuals in building up good strength, speed, agility and
flexibility in their body and gain appropriate ratio to overcome all the soccer activities. Along
with the training sessions, the player needs to take proper nutrition by creating and scheduling a
diet chart which includes correct nutritional food that provides better energy levels at every
stage. The nutritional programmes includes eating fresh and healthy meals, drink more water,
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Illust
ration 1: exercises in Plyometric training methods
(Source:Wong, Chamari and Wisløff, 2010)

avoid consuming alcohol, junk foods, drugs, etc. This creates an efficiency and ability of running
in the ground for the time period of 90 minutes.
PERIODISATION
The process of scheduling every training session as per a time interval or period is termed
as periodisation. It is also stated as a training plan which covers all the training phases for the
soccer player. The aim, purpose and intensity of segmenting all the training programs into
successive small units and time periods ranging from one week to a full year. It is stated that
every segment of the training periodisation targets is a specific area and aspect that are skills,
speed, strength, suppleness and stamina (five S's). A soccer player needs to have all the fitness
attributes required to be blended with the adaptation of technical and tactical training (Football
Periodization. 2015). Thus, it is essential that the player should be provided effective training
sessions and programmes in order to overcome physiological and psychological requirements of
the player.
The training phases is based on the periodisation of the endurance activities and
programmes scheduled for the sportsman. In relation to that the training sessions are generally
divided into four stages as per which the sessions will be conducted. The stages are interlinked
with each other which forms a cycle for a certain period of twelve months. Moreover, there are
four training phases for soccer player which follows a step by step structure for maintaining and
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Illustration 2: Relationship of Volume, Intensity and Technique in Training Plan
(Source:12 Month Soccer Training Program. 2016)

improving the personalty required among the participant that are early pre-season soccer
training, late pre-season soccer training, in-season soccer training and closed or off-season soccer
training (Wong, Chamari and Wisløff, 2010). The schedule for a soccer player for a period of
twelve months would be based on the types of training stages and activities determined in the
earlier section. In that respect, the phases would be as follows:
Early pre-season phase (4-6 weeks) – To emphasis attention on endurance and continuous
training activities which has lower intensity. In starting weeks the player should perform aerobic
conditioning for 2-3 weeks and gradually progress to strength training.
Late pre season phase (4-6 weeks) – To reduce the efforts on both the training sessions and focus
the attention on speed, power, interval, flexibility and skills & tactical training methods. The
level of training should be moderate and gradually encouraged among the player.
In season (8 months) – To take combine all the training activities and sessions in day to day
format. The training level and the intensity should be promoted by every 4th week and give a
break to the body after the completion of 6 weeks (6 days break) in recover the body.
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Closed season training (6 weeks) – Take a metal break from soccer and direct on some other
activities like Swimming, cycling, tennis, basketball, etc. A player should repeat the exercise 3
times a week for at least 30 minutes.
CONCLUSION
The report is concluding about the structuring and scheduling various types of training
exercises and activities that are useful for soccer player. It is vital for a sports person to have a fit
and active body so that they can perform well in their game.
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REFERENCES
Books and Journals
Alves, J. M., and et.al., 2010. Short-term effects of complex and contrast training in soccer
players' vertical jump, sprint, and agility abilities. The Journal of Strength & Conditioning
Research.24(4). pp.936-941.
Buchheit, M., and et.al. 2010. Improving repeated sprint ability in young elite soccer players:
repeated shuttle sprints vs. explosive strength training. The Journal of Strength &
Conditioning Research. 24(10). pp.2715-2722.
Hoff., J., and et.al. 2011.Soccer specific aerobic endurance training.BMJ Publishing Group
Ltd & British Association of Sport and Exercise Medicine.
Wong, P. L., Chamari, K. and Wisløff, U., 2010. Effects of 12-week on-field combined strength
and power training on physical performance among U-14 young soccer players. The
Journal of Strength & Conditioning Research.24(3). pp.644-652.
Online
12 Month Soccer Training Program. 2016. [Online]. Available through:<http://www.sport-
fitness-advisor.com/soccer-training-program.html>. [Accessed on 28th September 2016].
Football Periodization. 2015.[Online]. Available
through:<http://www.professionalsoccercoaching.com/aerobic-fitness-science/football-
periodization>. [Accessed on 28th September 2016].
Hewett., J., 2016. Sport-Specific Conditioning For Soccer: Train Like A Pro!.[Online]. Available
through:<http://www.bodybuilding.com/content/sport-specific-conditioning-for-soccer-
train-like-a-pro.html>. [Accessed on 28th September 2016].
Plyometrics For Soccer. 2016. [Online]. Available through:<http://www.sport-fitness-
advisor.com/plyometrics-for-soccer.html>. [Accessed on 28th September 2016].
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