Strength Training for Soccer Players

This document outlines a weekly training plan for soccer players, emphasizing the importance of strength training for optimal performance. The plan includes specific exercises targeting various muscle groups, alongside rest days and considerations for match days. It highlights the use of periodized training, adjusting intensity and volume throughout the week to optimize muscle recovery and preparation for matches.

Strength and Conditioning 1
Strength and Conditioning
Name
Course
Tutor
University affiliation
City and state
Date

Strength and Conditioning 2
STRENGTH AND CONDITIONING
Introduction
Soccer is one of the most prominent and played games all over the world. With its popularity and
the men and women involved, it requires a well-planned schedule to help in the progression of
the player, physically, mentally and also emotionally. Having a good plan would ensure that this
gives out the best in an athlete. Also, getting determined to follow the schedule would yield
maximum results.
1. Detailed training plan for a whole week.
Need analysis
In the previous years, there has been a growth in specific training making sports a popular art. To
attain goals, players have often looked for personal trainers who aid them in striving to reach
their targets. To create an excellentand efficient training program, a well-arranged need analysis
would be needed. Success only comes when there is an appropriate match of exercise selected
with the variables of programming. However, a typical mistake practiced by most athletes is
adding unwanted strength exercises. In most cases, they never match the demands of the sport.
Need analysis is divided into three parts. The first table is a presentation of the first part, the
psychological analysis,and movement.
Psychological analysis
and movement.
Evaluation References.
Strength In elite soccer players, a
goodmidfieldermustbehavingmaximum
strength correlation from 0-30m with
regards to the spring speed. Also, they
should be able to balance on one leg
with also a stimulating postural
control.
Jaggers, J., Swank, A.,
Frost, K., and Lee, C.
(2011).
Rapid acceleration For an extensive midfielder, they need
an average of up to5metres of distance
with a positive, negative 1.2 meter.
(Radcliffe, Comfort,and
Fawcett, 2015)

Strength and Conditioning 3
This enables them to receive the ball
and pass well mainly during open
chances when creating opportunities.
Also, when players do not possess the
ball, it will be a good way of gauging
the pace. For every game, one would
experience sprints of 5-30m which last
for at most 2 seconds on an average of
100-200 times.
Pace deceleration. While challenging opponent players,
this is supposed to be witnessed. Also,
during rapid changes or direction will
one have to reduce their pace.
(Okamoto, Masuhara,and
Ikuta, 2014)
Explosive strength Here, basing on the ability to sprint,
kick the ball and head to the goal,
evaluation takes place.
(Radcliffe, Comfort,and
Fawcett, 2015)
Aerobic endurance. How the payer can cope up with the
full match, 90 minutes and any
additional time. Also, in a game which
the estimated distance traveled is
5.85km for running and 3.40km
walking, how much can the player
travel during that match on average.
The more the aerobic activity
increases, infield there will be
improved soccer.
(Radcliffe, Comfort,and
Fawcett, 2015)
Speed Maximum speed is needed, to get and
good scoring position and also to
defend the ball. Players who are
already in motion would instead get
maximum speed compared to those
walking and waiting for access to the
ball.
(Effects of Foam Rolling
on Vertical Jump
Performance, 2015)
(Fisher, Bruce-Low and
Smith, 2013)
Direction change. Swift reactions would trigger multiple
movements of different directions,
with the aid of a suitable vision too.
The player should be able to make a
minimum of 50 turns in a single game.
(Periodization Essentials
and Innovations in
Resistance Training
Protocols, 2005)
Anaerobic On average, players sprint 17m but can
do that for up to ninety seconds in
every 10-15m sprint. However, with an
average duration of upto 6 seconds,
one would find sprints less than 30m
which constitutes96%.
(Rønnestad, Nymark,and
Raastad, 2011)

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In a season, injuries do happen, and that constitutes to about 9-34%, which are classified as
overuse injuries. This injury can take place when a player gets into contact with the other. About
12% to 28% of these injuries are acquired from poor play. Turning, running or light exercises
could resultinnon-contact injuries and constitute the significant portion, 26% to 59%. In most
cases, one will find an injury reoccurring in the same location and being the same type.
Internationaltournaments do pose a high percentage of acquiring injuries. Below are some of the
injuries exhibited with their percentage of being assimilated.
Injury Percentage Reference.
Achilles estrangement 32% (Turner, 2009)
Strains in the hamstring 67 % (Rønnestad, Nymark,and
Raastad, 2011)
Knee injuries:
a. Anterior cruciate
ligament
b. Lateral collateral
ligament
c. Medical collateral
ligament
General 30%
a. 8%
b. 15%
c. 77%
(Radcliffe, Comfort,and
Fawcett, 2015)
Groin and hip injuries 78% (Gabbett, 2010)
Contusions 23% (Okamoto, Masuhara and
Ikuta, 2014)
Athlete evaluation
Playing the midfield position, the footballer can also play at the right wing, being an
international and club player. A few years ago, he sustained a grade II sprain, at the anterior
cruciate ligament(Gabbett, 2010). It is a partial tear of the ligament with joints being unstable.
Currently, he is free from injury. Through his career, he has had training with resisting machines
and free weights, increasing his training experience. Despite that, the player
afterasquatsevaluationwas found to lack sagittal plane thus his body leans much to the forward,

Strength and Conditioning 5
with an inclusion of the arms. Also, he was unable to perform deep squats due to reduced
flexibility after a modified squats test was done.
A remedy would be engaging in a progressive pattern of the program, which will aid in
correcting the imbalances in muscles. Also, the faulty movement pattern in squats would be
corrected. In addition to that, his strength and power would significantly improve as they have
been exhibited during his football performances. As a secondary goal, the player would reduce a
further occurrence of the knee injury, and their stability would improve.
Micro-Cycle Training Plan
Monda
y
Tuesday Wednesda
y
Thursda
y
Friday Saturday Sunda
y
Morning -Pogo,
Vertical
and
Squat
Jumps
(10
Each)
-4 Cone
Drill
-Bench
Press
-
Underhan
d Grip
-Inclines
-Stability
Push up
REST
DAY
-Box
Jumps
-Prone
Starts
-Back
Squats
-Glute-
Ham
workout
-Incline
Bench
Press
-Fat
Gripz
-
Renegade
Row
Stability
Ball
press
-cardio
with
flexibility.
REST
DAY
Break
Afternoo
n
-Dumbbell
Row
-Back
Hypers
-Sprints
-
Dumbbell
Walking
Lunge
-Revere
Hyper
-Push
press
-Sprints
-
Muscular
endurance
.
Evening -Glute-
Ham
Workou
t
-Pause
Hang
-Sprints
-Trap bar
dead lift
-Chin up
-
Dumbbel
l Bench
-Sprints
REST

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-Single
Leg Pull
exercise
The aim of any training for a footballer is to enhance their performance and decrease
chances of potential injuries. The above plan contains various exercises which will have various
effects on the athlete. Sprints help the athlete since in football there is no straight line long
distance running. Sprints assist the footballer since they are trained to run in ranges of 10-40
yards and this enhances their performance.
A footballer has to have lateral speed and agility since they need to change positions very
quickly while on the field. This is brought about by strength exercises, mechanics and balance.
Mechanics and strength are trainable and help the footballers to perform better.
Change of direction is important as the athlete needs to know how to reduce and increase
pace while at the same time having proper posture and changing their center of gravity. The
athlete also must know how to place their foot well. This is achieved by the lower body exercises
like leg pull, squat jumps and box jumps.
The exercises also enhance strength both in the athlete’s upper and lower body. The
inclines and bench press are some of the exercises that lead to upper body strength. Lack of
strength makes it hard for a footballer to change direction. The lower body strength is very
fundamental due to the movements the athlete is required to make. The athlete must have
strength to stop abruptly or increase speed. There also has to be proper coordination of the
muscles. Muscular imbalance can lead to injuries.
Aims of the one-week training

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Through the weeks training, a coach would want to see improvement in their player as they
progress through to every match. First; the training scheduled is aimed at making the player
become physically fit. With this, the player will move around freely, with much
participationeven through the off-season (Effects of Foam Rolling on Vertical Jump
Performance, 2015). The schedule will also increase the speed, agility, and power of the player,
reducing injury prone and correcting some of the physical issues in him. Lastly, the player will
gain general skill drills as his plays depict an attacking player. With this, he will be able to create
more scoring chance to his teammates.
2. Justification of the programme
Monday
The pogo, vertical and horizontal squats mainly affect the hamstrings. In addition, other muscles
used are gluteus Maximus, quadriceps, trapezius and deltoids. The rationale for this excursive is
to develop a triple extension through power and also enhance the muscular stabilization. Further
in the evening the pause hang, sprints, single leg pull and gluteham exercise are meant to
improve the hamstring strength and develop the stability on a single leg(Jaggers et al., 2011).
Tuesday
This day includes the bench press, stability push up, inclines and the other hand grip. Later in the
afternoon, the player undergoes dumbbell row, back Hypers and sprints which relax the muscle.
The morning session improves the muscular stabilization centered on the hamstrings and the
whole body. The myofascial release of tight muscles take place with a maintained flexibility of
the hamstring(Essentials of Strength Training and Conditioning, 4th Edition, 2016).
Wednesday

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After the heavy two-day exercise, it is appropriate for the player to have the muscle have some
rest while they incorporate the workouts.
Thursday
This day incorporates workouts from the two previous days, and few added exercises to improve
on the mental too. These include the box jumps, back squats, gluteham workout and prone starts
for the morning session. It further goes on to the afternoon session with reverse hyper, push
press, dumbbell walking and finally sprints(Healey et al., 2014). This exercise improves the
abdominal obliques, erector spinae, rotator calfs, biceps and triceps, and major and
minorpectorials major. They improve the core stability with bracing too.
Friday
Since either Saturday or Sunday could be match days, Fridays sessions aim at improving the skill
at large with ball control moves. The exercises are renegade row stability ball press which aims
at improving the calf muscles, thus, the calf muscles are majorly used here(Hamlyn, Behm and
Young, 2007). Then the trap bar dead lift, for biceps and triceps, increasing the strength and
lastly sprints which help in relaxing the muscles.
Saturday
This day include very light workout as the player is geared towards a match. The exercise done
in this day will ensure the muscles are ready for enough ling sprints for short times and distances.
Also the mental capability is fully prepared towards the match(Essentials of Strength Training
and Conditioning, 4th Edition, 2016).
Sunday

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Probably a rest day or a match day would do for this period. If there is a schedule match, the
player would do a light warm up to juggle their muscles or otherwise the player should rest to
relax their muscle, body and even the mind(Jaggers et al., 2011).

Strength and Conditioning 10
Bibliography
Effects of Foam Rolling on Vertical Jump Performance. (2015). International Journal of
Kinesiology and Sports Science, 3(3).
Essentials of Strength Training and Conditioning, 4th Edition. (2016). Medicine & Science in
Sports & Exercise, 48(10), p.2073.
Fisher, J., Bruce-Low, S. and Smith, D. (2013). A randomized trial to consider the effect of
Romanian deadlift exercise on the development of lumbar extension strength. Physical
Therapy in Sport, 14(3), pp.139-145.
Gabbett, T. (2010). Changes in Physiological and Anthropometric Characteristics of Rugby
League Players during a Competitive Season. The Journal of Strength and Conditioning
Research, 19(2), p.400.
Hamlyn, N., Behm, D. and Young, W. (2007). Trunk Muscle Activation during Dynamic
Weight-Training Exercises and Isometric Instability Activities. The Journal of Strength and
Conditioning Research, 21(4), p.1108.
Healey, K., Hatfield, D., Blanpied, P., Dorfman, L. and Riebe, D. (2014). The Effects of
Myofascial Release with Foam Rolling on Performance. Journal of Strength and
Conditioning Research, 28(1), pp.61-68.
Jaggers, J., Swank, A., Frost, K. and Lee, C. (2011).
The Acute Effects of Dynamic and Ballistic Stretching on Vertical Jump Height, Force, and
Power. Journal of Strength and Conditioning Research, 22(6), pp.1844-1849.
Okamoto, T., Masuhara, M. and Ikuta, K. (2014). Acute Effects of Self-Myofascial Release
Using a Foam Roller on Arterial Function. Journal of Strength and Conditioning Research,
28(1), pp.69-73.

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Periodization Essentials and Innovations in Resistance Training Protocols. (2005). Strength
and Conditioning Journal, 27(4), pp.46-47.
Radcliffe, J., Comfort, P. and Fawcett, T. (2015). Psychological Strategies Included by
Strength and Conditioning Coaches in Applied Strength and Conditioning. Journal of
Strength and Conditioning Research, 29(9), pp.2641-2654.
Rønnestad, B., Nymark, B. and Raastad, T. (2011). Effects of In-Season Strength
Maintenance Training Frequency in Professional Soccer Players. Journal of Strength and
Conditioning Research, 25(10), pp.2653-2660.
Turner, A. (2009). Strength and Conditioning for Muay Thai Athletes. Strength and
Conditioning Journal, 31(6), pp.78-92.