Ultimate Soccer Training

Strength Training

• Strength training plays a large part in a soccer player's performance. Strength training can include weights, but is different than weight training to build muscle size. When training younger or smaller players, strength training can help a player add the right amount of bulk for the physical challenges on the field. Contrary to most players' belief, ultimate strength training is accomplished by push-ups and squats. Push-ups work the triceps, chest, shoulders and core. This will result in a stronger runner, farther throw-ins, and the ability to knock a defender off balance and make quick cuts. There are nearly endless variations to the standard push-up. Use a variation to eliminate boredom and ensure continued improvement. Squats develop the muscles needed for explosive power and speed. Wall squats and squat jumps are the basic squat moves every player needs to master.

Speed Training

• All speed training programs must begin with an assessment. A coach cannot set goals or measure improvements if the player's starting stats are unknown. Coaches must keep realistic expectations as a player can become faster, that doesn't mean he will be fast, just faster than he was. A speed training plan to increase speed pre-season should last three weeks, each session beginning with a warm up 1/2-mile jog, stretching, high knees and heel-glute runs across the field. Mondays and Fridays, do sprints of 30 meters, 60 meters and 90 meters--week one, three times; week two, five times; and week three, six times. Then finish with the speed pyramid: 50 meters, 100 meters, 150 meters, 200 meters, 150 meters, 100 meters, 50 meters. Do this twice in week one and three times in weeks two and three. Evaluate players' performance at the end of each week.

Endurance Training

• Fartlek training is used by runners to build endurance. This training can also be used by soccer players to keep endurance training from being boring. Farlek means speed play and is a training method that keeps a player moving without stopping for a long period of time. This puts stress on the aerobic energy system and builds endurance. A Fartlek session typically lasts 45 minutes to get the maximum benefit. A Fartlek session would be something similar to: steady jog for 10 minutes; sprint at 3/4 speed for 90 seconds; jog for 45 seconds; sprint for 10 seconds; jog for 30 seconds; run backwards for 30 seconds; walk fast for 30 seconds; then run hard for 60 seconds. Repeat this three or four times and then cool down with a steady pace jog for 10 minutes. The purpose is for the player to remain moving the entire time.

Accuracy

• Accuracy in passing and shooting is a skill for every player to master. This is done through training. Remember practice does not make perfect; perfect practice makes perfect. A player should never practice shooting at the beginning of practice as their muscles are not warmed up. Passing and shooting drills should be done using both feet.

  Shooting accuracy drill: Place two cones in the goal with a ball balanced on top; players line up with a ball on the 18; one player dribbles up about one yard and shoots. The object is to hit one of the cones in the goal. The first player to do this five or 10 times is the winner. As players improve, have them knock the ball off the cone.

Freestyle

• Soccer freestyle is about doing tricks. This is fun for your players and giving them time at the end of practice for this is seen as a reward. The benefit of freestyle: It greatly improves a player's coordination, balancing and ball control. Juggling is not used in game play, but a player who can juggle can easily maneuver the ball past opponents. Freestyle tricks require patience and can be given to players as homework. This gives them the motivation to practice on their own and then show what they can do at the next practice.

  To teach juggling: Throw the ball up chest high; let it bounce on the ground one time; kick it back up; let it bounce; kick it back up. The ball should remain lower than the chest, working toward juggling below your knee. Removing the bounce is the next step, then increase the number of juggles.