light jog 5 laps around the field Training Method Continuous Low Intensity Time 10 Energy System Aerobic Fitness Component Cardiovascul ar Endurance Training Principles Specificity: The warm up is designed to prevent injuries during the game. Jogging first puts the athletes heart rate up and it warms up the body. Specificity: the stretching is focused on lower part of the body or the legs because in soccer athletes are using their lower part of the body. Stretching the muscles prevent injuries
Continuous
10
Aerobic
Flexibility
2. Quadriceps Stretches
3. Calf Stretches
Hold each stretch for 10 seconds Stretch both legs In addition to that also do these stretches
Shuttle Runs
Fartlek
10
Aerobic
Specificity: This exercise drill is specific to soccer because during a game athletes have to do a mixture of jogging and sprinting.
Run around the field alternating between sprints and jogs. Run 5 laps around the field. Seated Tuck 30 X 10 seconds rest 5 sets
Interval
ATP-CP
Muscular Endurance
Interval
ATP-CP
Muscular Endurance
Specificity: This drill works the quadriceps/ leg muscles which is very important in a soccer game. Specificity: This drill works the quad muscles, essential for soccer.
Cool down: Light Jog around the field Slow down to a walking pace
Continuous
Name: Praopan Ploy Kambhu Na Ayudhaya Class:11C removes lactic acid from the muscles Static stretches is done after a game or exercise. It reduces injuries and increases flexibility.
Static stretches Working from bottom to top Hold each stretch for 10 seconds
Flexibility
Dynamic stretches
Flexibility
Training Session #2 Activity Training Method Continuous Low intensity Energy System Aerobic Fitness Compone nt Cardiovasc ular endurance Training Principles Specificity: The warm up is designed to prevent injuries during the game. Jogging first puts the athletes heart rate up and it warms up the body. Specificity: Stretching avoids injuries and enhances muscle movement during the game
Tim e 5
Flexibiltiy
3. Calf Stretches
Hold each stretch for 10 seconds Stretch both legs In addition to that also do these stretches
Warm up: Box drill High Intensity 1. Work in pairs or threes 2. Use 4 cones to mark out a square 4-5 meters apart 3. Place 1 cone in the middle of the square 4. Number the squares from 15 5. Have a team mate call out the numbers and sprint to that cone 6. Switch runners after 1 minute
Interval
10
Aerobic
Agility
Name: Praopan Ploy Kambhu Na Ayudhaya Class:11C 7. Repeat 5 times Agility Ladder 5X 10 seconds rest between each set 3 sets Interval 10 Anaerobi c Agility Specificity: The agility ladder improves athletes dribbling skills and footwork on the field.
Upper Body Plyometric Overhead throws 30X with partner back and forth
Power
Lower Body Plyometric Tuck Jumps Repeat 4 times with 30 seconds rest in between 2 sets
Interval
ATP-PC Anaerobi c
Specificity: Performing overhead throws is practice for throwing the ball into the field during a game Specificity: works on the quads which is essential in soccer
Shuttle runs Place 4 cones at distance 10,20,30 and 40 meters Fast sprint to the first cone Sprint back Fast sprint to the second cone Sprint back Fast sprint to the third cone Sprint back Fast sprint to the fourth cone Sprint back
Interval
10
Anaerobi c Aerobic
Agility Speed
Specificity: Changing direction is very important in soccer. Shuttle runs also help in dribbling the ball
2 minute walk in between each set Repeat 3 sets Cool down: Light Jog around the field Slow down to a walking speed Cool down: Static and Dynamic Stretches
Aerobic
10
Training Session #3 Activity Training Method Energy System Aerobic Fitness Component Cardiovascul ar Endurance Training Principles Progressio n: Increase time of jog from 10 to 15 minutes.
3. Calf Stretches
Hold each stretch for 10 seconds Stretch both legs In addition to that also do these stretches
Warm up: Suicide runs Sprint Place 4 cones at distance 10,20,30 and 40 meters Fast sprint to the first cone Sprint back Fast sprint to the second cone Sprint back Fast sprint to the third cone Sprint back Fast sprint to the fourth cone Sprint back
Continuou 10 s
Aerobic
Agility Speed
Progressio n: The drill is performed in the same amount of time and session #2 but the resting period is decreased
repeat 3 sets Plyometric Squat jumps 1. Do 4 jumps with 30 seconds rest in between Tuck jumps 1. Do 4 jumps with 30 seconds rest in between 2 sets of each Pyramid Run Sprint for 10 seconds Jog for 30 seconds Sprint for 15 seconds Jog for 30 seconds Sprint for 20 seconds Jog for 30 seconds Sprint for 25 seconds Jog for 30 seconds Make your way back down decreasing the sprinting time by 5 seconds Repeat 3 times with 1 minute walks between each set Inch worm 12 X Interval 5 Anaerobi c Muscle Endurance The squat and tuck jumps work on the quadriceps , important muscle in soccer
Interval
15
Anaerobi c Aerobic
ATP-CP
Muscular endurance
Pass the ball lightly in groups of 4 whilst staying on your toes Cool down: Light Jog around the field Slow down to a walking pace
10
Aerobic
Agility
Name: Praopan Ploy Kambhu Na Ayudhaya Class:11C normal pace and removes lactic acid from the muscles Cooling down: Dynamic and Static Stretches Work from bottom up 5 Flexbility
Justifications The warm up and cool down is essential in a training session because it enhances the athletes performance before the game and in the long run. It also prevents injuries. In my training sessions I spent around 10 minutes on the warm up and 10 minutes on the cool down. It is very important to return the athletes heart rate to its resting rate, in order to so that the session involves a light jog which gradually slows down to a walking pace in the end. I mainly focused on the lower part of the body in stretching because the hamstrings, quadriceps and calfs (leg muscles) are the most important muscles used to play soccer. In each training session I tried to avoid placing drills which worked the same muscles right next to each other, to avoid overworking the muscles. I also tried to vary the intensity levels of each drill. In training session #1 I mainly focused on cardiovascular and muscular endurance. In the second training session I focused on agility and speed, while the third training session was a variation of cardio, agility and speed. My training sessions arent tedious because it includes a variation of drills which can be performed in a large group or with a partner. Overall, my training sessions are suitable for non-professional soccer players because it isnt that challenging and doesnt over work the athletes that much. I think the athletes will find it challenging but not too difficult to perform.
Works Cited Rajeev, Loveleena. "Soccer Training: Plyometric Drills and Exercises." Buzzle Web Portal: Intelligent Life on the Web. Web. 11 Nov. 2011. <http://www.buzzle.com/articles/soccer-training-plyometric-drills-andexercises.html>. "Soccer Anaerobic Training." Strength and Conditioning Resource for Athletes and Coaches. Web. 11 Nov. 2011. <http://www.strength-conditioning.net/soccer-anaerobictraining.htm>. "Soccer Fitness - Interval Drills." Soccer Community and Portal for Aspiring Players. Web. 11 Nov. 2011. <http://expertfootball.com/training/interval.php>. Soccer Fitness Training Drills For Youth - YouTube. YouTube - Broadcast Yourself. Web. 11 Nov. 2011. <http://www.youtube.com/watch?v=_OTJmX57bKU>. "Soccer Specific Agility Drills, Soccer Agility Drills, Soccer Drills, Soccer Agility, Soccer Speed Training." Soccer Drills by SoccerXpert. Web. 11 Nov. 2011. <http://www.soccerxpert.com/soccertips/id1207.aspx>. "Soccer Warm-up Exercises and Stretches." Soccer Training Tips and Strategies To Help Improve Your Game. Web. 11 Nov. 2011. <http://www.soccer-universe.com/soccerwarm-up.html>. "Static Stretching Soccer." Soccer Skills Drills and Training Conditioning | Fitness. Web. 11 Nov. 2011. <http://www.youthsoccerskills.com/stretching-flexibility/staticstretching.html>.