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Waiver and Release of Liability
I understand that there are risks involved in participating in any exercise program contained within
this manual. In consideration for being allowed to utilize the information in this manual, I agree that
I will assume the risk and full responsibility for determining the need for medical clearance from my
physician and obtaining such clearance. I agree to waive and release any and all claims, suits, or
related causes of action against the Discovery High Performance Centre and the Sports Science
Institute of South Africa, from any loss, damage, illness or injury that I may suffer or endure when
participating in the sports specific programme contained here in.
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General Stretching Guidelines:
Musculoskeletal injuries form a large proportion of injuries reported in sport. It is also well
documented that there are many potential causes for muscle injuries and these include
both extrinsic and intrinsic risk factors. Potential intrinsic risk factors for muscle injury
include previous injury, muscle strength imbalances, muscle fatigue, biomechanical
abnormalities, and musculoskeletal inflexibility. A decrease in musculoskeletal flexibility has
been associated with an increase in risk to injury. Furthermore, it has been documented
that flexibility training (stretching), using a variety of techniques, can effectively increase
musculotendinous unit (MTU) range of motion in human subjects. External factors are
factors that could influence leg and arm movements. The trunk needs to support and absorb
these forces in order for the muscles and joints to function and perform in the most
effective, strongest and safest position. The use of flexibility training (regular stretching) as a
means increasing flexibility is widely advocated, and 1) is an important component in the
design of a rehabilitation program following injury or surgery, 2) can possibly alter the risk of
injuries or 3) may alter (improve or reduce) sports performance.
Warm up
The objective of the warm-up is three-fold. 1) It assists in injury prevention due to the
physiological benefits achieved 2) it creates an environment for physical preparation and 3)
the warm-up assists in the mental preparation of the participant.
1) An increased core temperature due to the muscles that start producing heat
from an increased physical workload.
2) An increase in the body temperature to 39 degrees will assist in improving
flexibility up to 20%. This is due to the fact that warm muscles can contract and
relax more quickly (improved speed and efficiency of contraction and relaxation),
is more elastic and therefore decreases the risk of injury.
The warm up should include dynamic stretching. During dynamic stretching, the limb is
moved (usually rapidly) to the end of its ROM where the stretch sensation is felt, either
passively by the clinician or actively by the subjects themselves.
Cool down
The cool down session is done at the end of the session or after the competition. The cool
down session is used to return the body to normal and to return the heart rate to resting.
The cool down session would comprise mainly of static stretching. Static (also referred to as
slow or passive stretching) is the most common method of stretching that is used by
athletes, coaches and therapists.
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Football, or Soccer, is a world-wide sport spanning every continent. Its popularity within the
young populations of many countries is clearly evident. Thus there has been a trend of
increasing scientific evidence of the effects of “complimentary and /or cross training”.
Christou et al. examined the effects of a progressive resistance training program, in addition
to soccer training, on the physical capacities of male adolescents. They implemented a 16
week training programme by engaging a group of adolescent football players and compared
the results of the investigation to results of a another two groups of adolescents (one group
performed only football training, while the other group acted as a “control” group and did
no structured exercise). Pre-tests were conducted on the adolescent’s upper and lower
body strength, agility, explosive power and speed. The researchers concluded that soccer
training alone improves the maximal strength and agility of the lower limbs more than what
is gained through normal growth. The addition of resistance training, however, improves
maximal strength of the upper and the lower body, vertical jump height and 30-m speed
more than soccer training alone. Thus, the combination of soccer and resistance training
could be used for an overall development of the physical capacities of young players. 1
Kotzamanidis et al. set out to determine the effects of a combined high-intensity strength
and speed training programme on running and jump ability of soccer players. Pre-tests were
conducted to establish the players’ vertical jump performance (squat jump,
countermovement jump, and drop jump). The 30-meter dash and 1 repetition maximum
(1RM) tests were used for running speed and strength evaluation respectively. Through
their investigation the researchers found that the application of a combination of a
resistance and speed training programme improved the players’ performance far more in
terms of the 30-metre dash, squat jump, and countermovement jump. They therefore
concluded that “the combined resistance and running-speed program provides better
results than the conventional resistance training, regarding the power performance of
soccer players”.2
Soccer is the world’s most followed sport and this holds true in South Africa. A case study
that we recently presented at the South Africa Sports Medicine Association conference
showed that our average soccer player is the size of the smallest player competing in the
English Premier league. Further adding to this, in a study done by Durandt et al, they
showed that our soccer players are smaller, weaker and less fit then the national level
hockey players. Bearing this in mind it is no doubt that strength and conditioning is a crucial
part of all soccer players training routines. We have therefore developed a soccer specific
training programme for various age groups, U13, U17 and open.
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CHRISTOU, MARIOS; SMILIOS, ILIAS; SOTIROPOULOS, KONSTANTINOS; VOLAKLIS,
KONSTANTINOS; PILIANIDIS, THEOFILOS; TOKMAKIDIS, SAVVAS P, Effects of Resistance
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Training on the Physical Capacities of Adolescent Soccer Players, Journal of Strength &
Conditioning Research: November 2006
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KOTZAMANIDIS, CHRISTOS; CHATZOPOULOS, DIMITRIS; MICHAILIDIS, CHARALAMBOS;
PAPAIAKOVOU, GIORGOS; PATIKAS, DIMITRIS, The Effect of A Combined High-Intensity
Strength and Speed Training Program on the Running and Jumping Ability of Soccer Players,
Journal of Strength & Conditioning Research: May 2005
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STATIC STRETCHES
EXERCISE SETS TIME
CALF
1 15- 30 sec
HAMSTRINGS
1 15- 30 sec
HIP FLEXOR
1 15- 30 sec
GROIN
1 15- 30 sec
PIRIFORMIS
1 15- 30 sec
6
LAT STRETCH
1 15- 30 sec
CHEST
1 15- 30 sec
LOWER BACK
1 15- 30 sec
TRICEP
1 15- 30 sec
NECK
1 15- 30 sec
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DYNAMIC STRETCHES
EXERCISE SETS TIME
CALVES
1 15- 30 sec
HAMSTRINGS
1 15- 30 sec
GROIN
1 15- 30 sec
CHEST
1 15- 30 sec
SHOULDERS
1 15- 30 sec
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NECK
1 15- 30 sec
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SELF MYOFASCIAL RELEASE
(Lower Body)
EXERCISE SETS TIME
LOWER BACK
1 15- 30 sec
HAMSTRINGS
1 15- 30 sec
ITB
1 15- 30 sec
QUADRICEPS
1 15- 30 sec
GLUTES
1 15- 30 sec
10
CALVES
1 15- 30 sec
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SELF MYOFASCIAL RELEASE
(Upper Body)
EXERCISE SETS TIME
LOWER BACK
1 15- 30 sec
UPPER BACK
1 15- 30 sec
CERVICAL SPINE
1 15- 30 sec
SHOULDER
1 15- 30 sec
LATS
1 15- 30 sec
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CHEST
1 15- 30 sec
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Weekly Training Schedules:
Day Session 1
Monday Medicine Ball and Plyo
1
Tuesday SAQ 1
Wednesday Field Session 1
Thursday Strength Session 1
Friday Medicine Ball and Plyo
2
Saturday Field Session 2
Sunday Rest
Day Session 1
Monday Medicine Ball and Plyo
1
Tuesday SAQ 2
Wednesday Field Session 1
Thursday Beastly 1
Friday Medicine Ball and Plyo
2
Saturday Field Session 2
Sunday Rest
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Phase Three: In Season
Phase 3: 1st April – 30th September (24 weeks)
Day Session 1
Monday Legs 4 & LBP
Tuesday Beastly 2
Wednesday Rest
Thursday Core 2
Friday Rest
Saturday Match
Sunday Rest
Perform 3 weeks of exercise followed by 1 week of active rest
Day Session 1
Monday Medicine Ball and Plyo
1/2 (Alternate every 4
weeks)
Tuesday Strength 2
Wednesday Rest
Thursday Core 3 & LBP
Friday Rest
Saturday Match
Sunday Rest
Perform 3 weeks of exercise followed by 1 week of active rest
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LOWER BODY PROPRIOCEPTION
Exercise Sets & Reps % RM
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MEDICINE BALL & PLYO 1
Exercise Sets & Reps % RM
PREPERATION EXERCISES:
20KG BARBELL SQUATS (2 x 10)
THERABAND INTERNAL/EXTERNAL ROTATION (2 x 10)
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BOX JUMPS Week 1: 3 x 6 BW
Week 2: 3 x 8 BW
Week 3: 4 x 6 BW
Week 4: Rest
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SAQ 1
Exercise Sets & Reps
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FIELD SESSION 1
Exercise Sets & reps
2. Starting on one corner run along the goal line of the field at 70% of your
maximum. Then jog the touch line (40% of your maximum) up until the small
box line. Sprint this at 70% of your maximum until you reach the opposite
touch line. Jog along the touch line until you reach the big box. Follow the
previous instructions until you have covered the whole field. This is one set.
Rest 3 minutes and then repeat.
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STRENGTH 1
Exercise Sets & Reps % RM
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ALTERNATING DUMBBELL BENCH PRESS Week 1: 3 x 10 70
Week 2: 3 x 12 65
Week 3: 4 x 10 70
Week 4: Rest
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MEDICINE BALL & PLYO 2
Exercise Sets & Reps % RM
PREPERATION EXERCISES:
20KG BARBELL SQUATS (2 x 10)
THERABAND INTERNAL/EXTERNAL ROTATION (2 x 10)
MEDICINE BALL TRUNK ROTATIONS Week 1: 3 x 6 5KG
Week 2: 3 x 8 5KG
Week 3: 4 x 6 5KG
Week 4: Rest
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DEPTH JUMPS WITH 10M ACCELERATION Week 1: 3 x 6 BW
Week 2: 3 x 8 BW
Week 3: 4 x 6 BW
Week 4: Rest BW
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FIELD SESSION 2
Exercise Sets & reps
1. Place 6 cones spaced every 10 meters. Sprint 10 meters, and then walk 50 meters. Week 1: x 3
Turn and sprint 20 meters and walk 40 meters. Continue in this fashion until you Week 2: x 3
have sprinted the full 60. This is one set. Rest 3 minutes and then repeat.
Week 3: x 4
Week 4: Rest
Week 5: x 3
Week 6: x 4
Week 7: x 4
Week 8: Rest
2. Perform 4 x 100m sprints across the field continuously. Rest 3 minutes and then
perform the next repetition.
3. Perform 10 x 20 meter shuttle runs in less than 50 seconds. Rest 50 seconds and
then repeat.
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SAQ 2
Exercise Sets & Reps
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BEASTLY 1
Exercise Sets & Reps % RM
PERFORM EACH EXERCISE CONTINUOUSLY BACK-TO-BACK. ONCE YOU HAVE PERFORMED THE COMPLETE ROUND OF
EXERCISES, REST 5 MINUTES, THEN PERFORM THE FOLLOWING SET.
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MEDICINE BALL RUSSIAN TWISTS Week 1: 3 X 12 5KG
Week 2: 4 X 10 5KG
Week 3: 4 X 12 5KG
Week 4: Rest
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LEGS 4
Exercise Sets & Reps % RM
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CABLE HIP FLEXION Week 1: 10;10;8 70;70;75
Week 2: 10;10;8;8 70;70;75;75
Week 3: 10;8;6;6 70;75;80;80
Week 4: Rest
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CORE 2
Exercise Sets & Reps % RM
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PELVIC TILTS Week 1: 10;10;8 BW
Week 2: 10;10;8;8 BW
Week 3: 10;8;6;6 BW
Week 4: Rest
PEZZI PLANK WITH ROLLS (ROLL FOREARMS LEFT AND RIGHT) Week 1: 10;10;8 BW
Week 2: 10;10;8;8 BW
Week 3: 10;8;6;6 BW
Week 4: Rest
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PUSHUPS ON PEZZI Week 1: 10;10;8 BW
Week 2: 10;10;8;8 BW
Week 3: 10;8;6;6 BW
Week 4: Rest
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STRENGTH 2
Exercise Sets & Reps % RM
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PRONE HAMSTRING CURLS Week 1: 10;10;8 70;70;75
Week 2: 10;10;8;8 70;70;75;75
Week 3: 10;8;6;6 70;75;80;80
Week 4: Rest
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CORE 3
Exercise Sets & Reps % RM
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CRAB WALKS (FORWARDS/BACKWARDS, SIDE/SIDE) Week 1: 20 THERABAND
Week 2: 20
Week 3: 20
Week 4: Rest
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