STRATEGIES FOR IMPROVED PERFORMANCE AND INJURY PREVENTION IN THE
MALE COLLEGIATE LEVEL SOCCER PLAYER
A Project
Presented to the faculty of the Department of Kinesiology
California State University, Sacramento
Submitted in partial satisfaction of the requirements for the degree of
MASTER OF SCIENCE
in
Kinesiology
(Strength and Conditioning)
by
David Michael Redman
SUMMER 2017
© 2017
David Michael Redman
ALL RIGHTS RESERVED
ii STRATEGIES FOR IMPROVED PERFORMANCE AND INJURY PREVENTION IN
THE MALE COLLEGIATE LEVEL SOCCER PLAYER
A Project
by
David Michael Redman
Approved by:
______, Committee Chair Michael Wright, Ph.D.
______, Second Reader Harry Theodorides, Ed.D.
______Date
iii
Student: David Michael Redman
I certify that this student has met the requirements for format contained in the University format manual, and that this project is suitable for shelving in the Library and credit is to be awarded for the project.
______, Graduate Coordinator ______Daryl Parker, Ph.D. Date
Department of Kinesiology
iv Abstract
of
STRATEGIES FOR IMPROVED PERFORMANCE AND INJURY PREVENTION IN
THE MALE COLLEGIATE LEVEL SOCCER PLAYER
by
David Michael Redman
With the surge in popularity of professional soccer, that the United States is currently undergoing, the pressure to be successful on the field has grown by leaps and bounds. In turn, this predominant need to succeed has trickled down to the collegiate level as well. Some areas of focus that can have a particularly large impact on performance are nutrition, strength and conditioning, and the prevention of injuries amongst the athletes. In the world of professional soccer, clubs can afford to employ a team of individuals to address all of these aspects. However, at the collegiate level resources are considerably more limited in this regard, in addition to having much less fluidity in terms of the players on the roster. Therefore, at the collegiate level there is much more need for soccer coaches, strength and conditioning coaches, and Athletic
Trainers to all be up to date on the most effective practices in these areas, in order to maximize the potential of their players. The aim of this project will be to provide the most effective, empirically verified strategies for improving performance and preventing injury amongst collegiate male soccer players. It will also deliver a proposed ideal system of implementation for these tactics. All of this will be done to address the
v aforementioned gap in accessibility, to individuals involved at the collegiate level, as well as to dispel any outdated methods that may still be in use.
For the creation of this program, a rigorous search was conducted to collect all relevant information on the topics in question. Online scholarly databases and leading field textbooks were scoured as well as consulting with leading providers in the domains of nutrition, strength and conditioning, and sports medicine. Through this search the most pertinent knowledge and materials were compiled into a format conducive for use in the proposed new system of collegiate soccer competition.
The nutrition portion of the program was focused on keeping the athlete’s body functioning maximally throughout the competitive cycle. This was done by providing regular caloric guidelines, broken down by macronutrient category, as well as instructions for athletes to gain or lose weight. This section also addressed recommendations and specific meal options for training days (pre and post), game preparation, and post-game recovery. In addition, tips for how to follow these recommendations on the limited budget of a college student athlete were included.
The strength and conditioning portion of the program created an ideal weight training and conditioning plan. The program was periodized over a full macrocycle and was further broken down into different mesocycles and one week microcycles. The objectives of the program varied between the different periods with the overall goal of creating a more athletic and functional player who will be successful on the field.
The injury prevention portion of the program was multifactorial and was integrated into the players' strength training sessions and warm-ups. The prevention vi program was modified from the F.I.F.A. “Eleven” and included elements focused on at- risk muscle groups and joints. The prevention strategy enacted should give these athletes the lowest chances of having their play hampered by injury.
In conclusion, this program was designed to fill a literature accessibility gap as well as upgrade the standard practices in this domain by incorporating what the author feels are all of the most up to date and effective methods and theories. The author of this manuscript hopes that it will be viewed as useful tool to collegiate soccer coaches, strength and conditioning coaches, Athletic Trainers, and players themselves. It is believed that this program will aid in the quest to perform better on the field and ensure that players are remaining healthy and on the field as much as possible.
______, Committee Chair Michael Wright, Ph.D.
______Date
vii DEDICATION
To my Heavenly Father and Savior Jesus Christ, for giving me my life, my mind, my soul, and the strength to fight on.
To Jeff Law, gone but never forgotten. I know that there is no way I would be where I am today if not for you. If I can be half the man that you inspired me to be, then I will know I lived a good life. True heroes are never as polished as the legends that surround them.
To my wonderful family and friends who never gave up on me, despite the setbacks and challenges along the way.
viii ACKNOWLEDGEMENTS
Thank you to all of the following for their invaluable help in this process
Dr. Michael Wright
Dr. Harry Theodorides
Dr. Daryl Parker
Brandon Padilla
The entire Sacramento State Sports Medicine staff
The Sacramento State Soccer team
John Duncan
Jesse Saenz
Daniel Saenz
Kyle Yamashiro
Katy Norton
Luke Rayfield
Results Physical Therapy
All of my fellow graduate students
Sacramento Republic Football Club
ix TABLE OF CONTENTS Page
Dedication ...... viii
Acknowledgements ...... ix
List of Tables ...... xii
List of Figures ...... xv
Chapter
1. INTRODUCTION ……………………...……………………………………….. 1
Statement of Problem / Significance of Study ...... 3
Statement of Purpose ...... 5
Limitations ...... 5
Delimitations ...... 5
Assumptions ...... 6
Hypotheses ...... 6
2. REVIEW OF LITERATURE ...... 7
Improving Performance ...... 10
Nutrition ...... 10
Strength and Conditioning ...... 14
Strength ...... 14
Endurance ...... 20
Speed/ Acceleration/ Agility ...... 22
Periodization ...... 26 x Prevention ...... 31
Conclusion ...... 36
3. METHODOLOGY ...... 38
Criteria for Inclusion ...... 38
Search Process ...... 39
Intended Audience ...... 39
Program Plan ...... 40
Program Design ...... 41
Nutrition ...... 41
Strength and Conditioning ...... 41
Prevention ...... 44
4. PROJECT ...... 45
5. DISCUSSION ...... 122
References ...... 125
xi LIST OF TABLES Tables Page
1. Training Day Meal Plan………………………………………………………. 50
2. Night Before Competition Meal Plan……………….…………………...……. 50
3. Pregame Meal Plan………………………….…………………………...……. 51
4. Postgame Meal Plan……………………………….…………………….……. 52
5. Exercise Menu………………………………….………………………..……. 54
6. Core Menu……………………………….……………………………………. 55
7. Conditioning Menu………………………….………………………...………. 55
8. Agility Categories………………………….………………………….………. 78
9. Periodizaion Plan……………………………….………………..……………. 79
10. Offseason Week 1……………………………….………………….…………. 80
11. Offseason Week 2………….…………………………………….……………. 81
12. Offseason Week 3…………………………………………………………..…. 82
13. Offseason Week 4.…………………………………………...... ……………. 83
14. Offseason Week 5…………….....……...... ………...... …. 84
15. Offseason Week 6…...... ……….…………………………………. 85
16. Offseason Week 7...... …………………………. 86
17. Offseason Week 8.……...... …………………………. 87
18. Offseason Week 9…………………...... …………. 88
19. Offseason Week 10………….…………………………...... ………. 89
xii 20. Preseason Week 1……………………………….……………………….……. 90
21. Preseason Week 2……………………………….……………………………. 91
22. Preseason Week 3……………………...... ………. 92
23. Preseason Week 4 ...... ………….…………………………………. 93
24. Non-conference Season Week 1……………………… . ……………………. 94
25. Non-conference Season Week 2 ...... ………………………………. 94
26. Non-conference Season Week 3 ...... ……………………………. 95
27. Non-conference Season Week 4 ………….…………………………………. 95
28. Non-conference Season Week 5 ...... …………………………. 96
29. Non-conference Season Week 6 ...... ………………………………. 96
30. Non-conference Season Week 7 ...... ……………………………. 97
31. Non-conference Season Week 8 ………….…………………………………. 97
32. Non-conference Season Week 9 ...... …………………………. 98
33. Non-conference Season Week 10 ...... ………………………………. 98
34. Winter Break Week 3 ...... ……………………………. 99
35. Winter Break Week 4 ...... ………….…………………………………. 100
36. Winter Break Week 5 ...... …………………………. 101
37. Winter Break Week 6 ...... ………………………………. 102
38. Winter Break Week 7 ...... ……………………………. 103
39. Winter Break Week 8 ...... ………….…………………………………. 104
40. Winter Break Week 9 ...... …………………………. 106
41. Winter Break Week 10 ...... ………………………………. 106 xiii 42. Winter Break Week 11 ...... ……………………………. 107
43. Winter Break Week 12 ...... ………….…………………………………. 108
44. Conference Season Week 1 ...... …………………………. 109
45. Conference Season Week 2 ...... ………………………………. 109
46. Conference Season Week 3 ...... ……………………………. 110
47. Conference Season Week 4 ..... ………….…………………………………. 110
48. Conference Season Week 5 ...... …………………………. 111
49. Conference Season Week 6 ...... ………………………………. 111
50. Conference Season Week 7 ...... ……………………………. 112
51. Conference Season Week 8 ..... ………….…………………………………. 112
52. Conference Season Week 9………….……… ..... …………………………. 113
53. Conference Season Week 10 ...... ………………………………. 113
54. Practice Day Prevention Warmup………………….… ……………………. 115
55. Game Day Prevention Warmup…………………… ………………………. 115
Appendix
A1. Total Strength Volume Table…………………………… …………………. 116
A2. Lower Body Volume Table ..... ………….…………………………………. 118
A3. Conditioning Volume Table .... ………….…………………………………. 120
xiv LIST OF FIGURES Figures Page
1. Clean Pull……………………………………………………………………...…. 56
2. Hang Power Clean……………….… ...... ………………………. 56
3. Power Clean……………… ...... ………….…………………………………. 57
4. Back Squat……………….… ...... ………………………. 57
5. Bench Bucks……………… ...... ………….…………………………………. 58
6. Bulgarian Split Squat……………….… ...... ………………………. 58
7. Calf Raise……………… ...... ………….…………………………………. 58
8. Front Squat……………….… ...... ………………………. 59
9. Good Morning……………… ...... ………….…………………………………. 59
10. Glute Ham Raise……………….… ...... ………………………. 60
11. Hip Abduction……………… ...... ………….…………………………………. 60
12. Hip Adduction……………….… ...... ………………………. 60
13. Lateral Lunges……………… ...... ………….…………………………………. 60
14. Monster Walks……………….… ...... ………………………. 60
15. Nordic Hamstring Fall……………… . ………….………………………………. 62
16. Overhead Squat……………….… ...... ………………………. 62
17. Physioball Hamstring Curl……………………….………………………………. 63
18. RDL……………….… ...... ………………………. 63
19. Single Leg RDL……………… ...... ………….…………………………………. 63
xv 20. Step Up to Reverse Lunge……………….… ...... ………………………. 64
21. Walking Lunges……………… ...... ………….…………………………………. 64
22. Wall Sit……………….… ...... ………………………. 65
23. Bench Press……………… ...... ………….…………………………………. 65
24. Chest Fly……………….… ...... ………………………. 65
25. Chinups……………… ...... ………….…………………………………. 66
26. Curl to Press……………….… ...... ………………………. 66
27. Dumbbell Bench Press……………… . ………….………………………………. 66
28. Dumbbell Press and Rotate……………….… ...... ………………………. 67
29. Front Raise……………… ...... ………….…………………………………. 67
30. Incline Dumbbell Press……………….… ...... ………………………. 68
31. Inverted Row……………… ...... ………….…………………………………. 68
32. Overhead Press……………….… ...... ………………………. 68
33. Pullups……………… ...... ………….…………………………………. 69
34. Push Press……………….… ...... ………………………. 69
35. Pushups……………… ...... ………….…………………………………. 70
36. Shoulder Rotations……………….… ...... ………………………. 70
37. Side Raise……………… ...... ………….…………………………………. 70
38. Single Arm Row……………….… ...... ………………………. 71
39. Tricep Dips……………… ...... ………….…………………………………. 71
40. Tricep Pullover……………….… ...... ………………………. 71
41. Upright Row……………… ...... ………….…………………………………. 72 xvi 42. Box Jumps……………….… ...... ………………………. 72
43. Box Jump to Depth Jump……………… ………….……………………………. 73
44. Bulgarian Jumps……………….… ...... ………………………. 73
45. Ice Skaters……………… ...... ………….…………………………………. 74
46. Landing Drill……………….… ...... ………………………. 74
47. Med Ball Broad Jumps……………… ………….………………………………. 74
48. Med Ball Chest Passes……………….… ...... ………………………. 75
49. Med Ball Overhead Throws…………………….………………………..………. 75
50. Med Ball Pushups……………….… ...... ………………………. 75
51. Med Ball Side Tosses………………………….…………………………………. 76
52. Med Ball Slams……………….… ...... ………………………. 76
53. Pogo Jumps……………… ...... ………….…………………………………. 76
54. Pogo Jumps, Lateral……………….… ...... ………………………. 77
55. Squat Jumps……………… ...... ………….…………………………………. 77
56. Switch Jumps……………….… ...... ………………………. 77
Appendix
A1. Strength Total Volume Part 1 Chart………………… .……………………. 117
A2. Strength Total Volume Part 2 Chart ...... ……………………………. 117
A3. Volume: Lower Body Resistance Training vs Plyometrics Part 1 Chart….... 119
A4. Volume: Lower Body Resistance Training vs Plyometrics Part 2 Chart …... 119
A5. Conditioning Volume: Distance vs Time Part 1 Chart……………………… 121
A6. Conditioning Volume: Distance vs Time Part 2 Chart………….……………121 xvii 1
Chapter One
INTRODUCTION
In contemporary society, professional sports can play an important role in a cultural sense as well as economic one. One sport, however, is looked upon with far more interest around the world than all others. The sport, while known as soccer here in the United States and a few other places, is referred to as football or fùtbol in countries across the world. This particular sport has supporters worldwide that number in the billions (Business & Economics Research Advisor, 2005). Therefore, due to all this interest, there is a good deal of financial investment tied up in the elite levels of the game.
Success, on the field, can translate into great monetary rewards for the owners or shareholders of the clubs involved. Millions of dollars may even hang in the balance, at the highest levels of the game (Kharpal, 2013). The same is true, albeit to a lesser extent, of the collegiate arena of competition (Winthrop Intelligence, 2013). The average revenue generated by men’s college soccer teams has nearly tripled in the past decade, rising from $95,000 to around $241,000 (Winthrop Intelligence, 2013). This is, in part, due to the National Collegiate Athletic Association (NCAA) system of soccer functioning as a de facto minor league to Major League Soccer (MLS) rather than simply an amateur competition (Firpo, 2012; Lopez, 2010; Schaerlaeckens, 2014; United States Soccer,
2014b). The NCAA is currently contemplating a shift in the playing schedule, for collegiate soccer, extending the season from three or four months to nine, including a break for the holidays (Goff, 2014; Thomson, 2014; United States Soccer, 2014b). Part of the reasoning, behind this decision, is to make college soccer more similar to the
2 professional game and to better develop athletes capable of playing professionally
(Gardner, 2014; Goff, 2014; Thomson, 2014). Even before this change, MLS already drafts a significant amount of its players out of the current collegiate system (Lopez,
2010; Hamilton & Nielson, 2013). In addition, of the twenty-three players who competed for the United States, at the 2014 World Cup, about half of them had come through the collegiate ranks in their careers (United States Soccer, 2014a). All of this goes to show that collegiate soccer in the United States is much more similar to professional competition than to amateur. Due to the similarities between the collegiate and professional levels of soccer competition, for the purpose of this project, they will be termed the elite level.
With the surge in popularity of the sport, that the United States is currently undergoing, this pressure to succeed has trickled down to the college level (Winthrop
Intelligence, 2013). This, in turn, leads to increased scrutiny of the team’s performances on the field. When looking at ways to improve a team’s on field performance there are many ways to go about it. Often there are factors other than coaching or the relative quality of the players that will come into effect. Some areas of focus that can have a particularly large impact on performance are nutrition, strength and conditioning, and the prevention of athlete injuries.
Nutrition can be thought of as an important factor for on field performance. The body of an elite athlete can be likened to the engine of an automobile in that one must be putting enough fuel into the tank, as well as making sure it is the right quality, in order to perform well. In this regard, athletes should take a good deal of care when thinking about
3 what they are putting into their bodies to allow them to perform up to their potential on the field (Carlson, 2012).
The implementation of an ideal strength and conditioning program can have major effects on performance as well. In order for athletes to successfully compete at the highest levels of the soccer world, they must be in good enough physical shape to withstand the competitive rigors of the game. If an athlete is not physically as fast or strong as his competition, he will likely struggle to match their intensity on the field of play. In addition, they must possess the cardiovascular fitness required for competition.
Every athlete must always maintain high level of cardiovascular fitness due to the fact that professional games are ninety minutes in length, with the only formal stoppage being for half time. This means that for forty-five minutes at a time the player must be constantly moving around and will be required to sprint at frequent intervals.
Finally, the aspect of injury prevention plays a crucial role in the performance of a team on the field. A coach could have the best players in the world on his roster, but it would not do him an ounce of good if they are physically unable to step on the field due to injury. In this regard, any effective proactive measures to prevent players from sustaining these injuries would be crucial to the successful performance of the team.
Statement of Problem / Significance of Study
In the world of professional soccer, clubs can afford to employ a team of individuals to address all of these aspects. However, at the collegiate level resources are considerably more limited in this regard. In addition, professional clubs have the option of bringing in new players to augment their team during one of the biannual transfer
4 windows, whereas the colleges and universities in the NCAA must make it through any given season with the players they already have on their roster. Therefore, at the collegiate level there is much more need for soccer coaches, strength and conditioning coaches, and Athletic Trainers to all be up to date on the most effective practices in these areas, in order to maximize the potential of their players.
While there have been advancements made in nutrition, strength and conditioning, and injury prevention in recent years; there are two major barriers a collegiate soccer staff would have to obtaining them. The first of these is that while the professional clubs may have developed superior methods of performance enhancement and injury prevention, they will rarely be made freely available to the public. This is primarily due to any club’s desire to preserve whatever competitive advantages they have been able to cultivate over the years. In addition, it would be expensive for a collegiate soccer program to bring in the required staff necessary to develop these improvements on their own. Furthermore, even most of the do-it-yourself training programs available online require costly subscriptions (Championship Productions, n.d.; Davies, n.d.). What little information there is freely available online, that coaches and staff could get their hands on, is often incomplete in nature. These sources will often provide general theories on topics but offer no specific information on their application (Hewett, 2011; Parrish, 2013; Sport
Fitness Advisor, n.d.). Another issue with the public domain sources is that they are frequently poorly cited and researched. One such website even says the words “I wish I remembered the exact study, but I will go off of memory” when trying to support a claim
5
(Tollison, n.d.). In this regard, much of the information obtainable in this manner does not exactly reek of trustworthiness and utility.
Statement of Purpose
The aim of this project will be to provide the most effective, empirically verified strategies for improving performance and preventing injury amongst collegiate male soccer players. It will also deliver a proposed ideal system of implementation for these tactics. All of this will be done to address the aforementioned gap in accessibility, to individuals involved at the collegiate level, as well as to dispel any outdated methods that may still be in use.
Limitations
When designing a program to adequately address and resolve the aforementioned factors, there will be limitations out of the control of the researcher, as occur in any study. The primary limitation, in this instance, is that the program established by this project will not be generalizable to a broader population than elite level soccer players.
This fact is due to the unique physical and physiological profiles of the athletes. These can be boiled down to the differences in the athletes' body composition, muscular and cardiovascular capabilities, and specific nutritional needs.
Delimitations
The program being established by this research will encounter delimitations imposed by the creator, as well. These occur in regard to the specific decisions made in the direction of the study. The decision to study solely the population of collegiate level male soccer players was made due to the fact that, while these individuals encounter
6 similar competitive demands to professional players (Bangsbo, 1994a; Coelho et al.,
2010), they do not have access to all of the resources and information that their better paid counterparts will. Therefore, since the programs are being designed for use solely by the specific intended population; the research process will allow for the neglect of certain other literature pertaining to populations such as youth or female soccer players.
Assumptions
There are a couple of fundamental assumptions that must be made in order to determine if the programs established by this project would be acceptable for a specific team or individual player. The first assumption is that the athletes are in normal healthy condition and do not have any current injuries or illnesses that would limit, impair, or otherwise influence their adherence to the protocols. Secondly, the project assumes that the athletes are in possession of a desire to improve; which will in turn ensure their compliance to the established protocols pertaining to nutritional intake and participation in the strength and conditioning program.
Hypotheses
When looking at the proposed goals of the study and the issues that must be corrected, there are two fundamental hypotheses that will be applied to the aims of the project. The first is that an optimal nutrition plan and a rigorous strength and conditioning program can be created to notably improve the performance of collegiate level soccer players. Secondly, the project aims to create prevention programs and strategies, to be enacted in their preparatory environments, that will aid in the prevention of injury in these particular players.
7
Chapter Two
REVIEW OF LITERATURE
Played by hundreds of millions of athletes and followed by billions of sports loving fans across the world (Alentorn-Geli et al., 2009; Business & Economics Research
Advisor, 2005) one sport stands head and shoulders above the rest. Soccer, or football as it is referred to in most countries, is by far the most popular sport on the planet (Most
Popular Sports, 2010). Despite many years of obscurity, the sport of soccer has recently begun to rise to a more prominent position in American society. This has manifested itself quite blatantly in the rapid growth the premier domestic soccer league here in the
United States (Morrell, 2013). Major League Soccer, or the MLS as it is commonly known, has ballooned in size over recent years growing from ten teams in 2002 to the twenty it currently boasts (Major League Soccer, 2013). Continued expansion is also in the works with the league committing to adding a handful more franchises by 2020 bringing the grand total to twenty-four teams (Major League Soccer, 2013). In addition, the popularity of international soccer has also vastly increased in the United States, following the 2010 world cup, leading to large commercial deals being struck between
MLS, the American and Mexican national teams, and major sports television networks such as the Entertainment and Sports Programming Network, commonly known as ESPN
(Tannenwald, 2014). This upward trend continued with massive coverage and viewership of the World Cup in 2014 (Brown, 2014). Due to this sudden expansion and the additional teams, players, media coverage, and relative importance to society that it has spawned; there is now a more pressing need here in the United States for teams to 8 step up their performance to the next level in order to be successful, both domestically and on the international stage.
Unlike most of the prominent soccer playing nations on the planet, the system of development is set up in a rather unique way here in the United States (McCormack &
Sindt, 2011; Soccer University, n.d.). In most countries the sport development systems are independent from the public education system. This allows the youth players to get the best possible sporting development opportunities while still being able to pursue whatever academic endeavors they wish separately. In this context, the young athletes acquire their sporting education in private residential soccer academies often run by the biggest professional clubs. Their academic education on the other hand is still carried out in a traditional school setting which is generally chosen by the club. However, in the
United States the two systems are intertwined in a rather convoluted manner. While there still are academies of professional soccer clubs in play, there are only a handful of them that are residential in nature. The vast majority of young players will attend normal schools and develop their sport skills through interscholastic and/or private soccer team play. For the American athletes who are gifted enough to continue past the youth and adolescent levels of participation, all but the most exceptional talents will go onto to play at the collegiate level. In the United States the National Collegiate Athletic Association
(NCAA) intercollegiate level of competition essentially serves as a de facto minor league for Major League Soccer (Firpo, 2012; Schaerlaeckens, 2014; United States Soccer,
2014b). In this manner, the athletes compete with individuals of a similar age for up to four years enabling professional clubs to take a backseat in the player development 9 process. This allows them to cut their expenses and risks as they will only have to draft the most successful collegiate players later on.
With the increased scrutiny at the elite level and everything riding on the success of a soccer team, both monetary and otherwise, it becomes vastly important for a team to get everything possible out of the players at their disposal (Winthrop Intelligence, 2013).
This can be achieved by improving the performance of individual players, by optimizing their physical condition, as well as ensuring they are able to remain on the field and are not forced to miss extended periods due to injury. In fact, one of the most crucial factors contributing to success for any soccer team would be keeping their players on the field and in optimal condition to compete (Junge & Dvorak, 2004; Soccer Classroom, 2014;
Stege, Stubbe, Verhagen, & Van Melchen, 2011; Turell, 2014). This will allow a franchise or institution to make the most of their investments in salaries or scholarships and all other monetary costs of operation. Therefore, developing strategies for enhancing performance and the prevention of injury in the elite level soccer player are of utmost importance.
When speaking of methods to improve performance in elite athletes, two of the fundamental branches are nutrition and strength and conditioning. From a nutritional standpoint, one can investigate nourishment strategies for before and after games as well as methods of maintaining or improving performance capabilities throughout a competition. Strength and conditioning practices can be further broken down based on the specific area of athletic prowess that one is attempting to augment. The core examples of these would be training for strength, endurance, speed, acceleration, or 10 agility. It is important to focus on each of these attributes individually as they are all independently contained qualities (Little & Williams, 2005).
In order to prevent of injury in the elite level athlete there are many issues one must take into account to be successful in this endeavor. For starters, one must figure out what injuries are occurring most frequently in the sport, and likewise research which ones are the most debilitating to the those athletes unfortunate enough to suffer such ailments
(Junge & Dvorak, 2004). Once this is established, one must discover the mechanisms that cause the most prominent injuries. Then one must address if there are any factors that may predispose an athlete to suffer a given injury. One such factor that has been a trend in research of late is that of muscular imbalances in the athlete (Cheung, Smith, &
Wong, 2012; Gioftsidou et al., 2008). It has been shown that they can alter joint mechanics thereby increasing the athlete’s risk of injury (Cheung et al., 2012; Gioftsidou et al., 2008). After establishing what injuries and conditions are the most prevalent and important to deter, one can go about establishing a program to prevent such ailments. It is crucial that such programs be based in evidence from prior studies to ensure their effectiveness and efficiency.
Improving Performance
Nutrition
Maintaining ideal nutrition can be an important factor in helping soccer athletes to maximize their performance on the field (Fédération Internationale de Football
Association [F.I.F.A.], 2006). Players should make certain to consume a nutritious diet with portions adequate to support the caloric loss that they incur from their sport 11 participation. This loss can often exceed 900 calories on an average day of training
(Carlson, 2012). As a general daily recommendation soccer athletes should consume between 47 and 60 Calories per kilogram of body mass (Carlson, 2012). Of these calories, it is important to make sure that carbohydrate and protein are both adequately supplied. It has been shown that the optimal range is between 5-7 g/kg per day of carbs and 1.3-2.3 g/kg of protein per day (Holway & Spriet, 2011). This amounts to between
42-59% and 13-20% of the athletes’ daily calories respectively. The optimal diet of an elite soccer player should always contain a good deal of carbohydrate to maintain a high level of performance. In periods of intense training or surrounding competitions the recommended intake of carbohydrate can increase to as high as 10 g/kg per day (Carlson,
2012; F.I.FA., 2006). It has been shown that, at all levels of soccer participation, athletes often do not consume enough of this vital macronutrient (Iglesias-Gutiérrez, et al., 2012;
Ruiz et al., 2005). In addition, the levels of carbohydrate needed to effectively facilitate optimal performance can vary from position to position in the sport of soccer (Iglesias-
Gutiérrez et al., 2012). This is primarily due to the fact that the in game physical activity requirements can vary between position groups (Carlson, 2012). Outside backs needed to consume the most carbs, 47% of their daily caloric intake, followed closely by forwards, wingers, and midfielders (Iglesias-Gutiérrez et al., 2012). Goal keepers and center backs required significantly less carbohydrate consumption, three and five percent fewer respectively, since they do not spend as much time running during games (Iglesias-
Gutiérrez et al., 2012). 12
When preparing for an important competitive event, the nutritional intake leading up to the activity’s commencement is crucial. This process begins with the meal the night before the game. At this important juncture, an athlete should consume at least
300g of carbohydrate and a lean source of protein (Carlson, 2012). Next, an athlete must be sure to have an acceptable source of energy from their pregame meal. This meal should be consumed between three and four hours prior to kick-off to ensure adequate digestion (Lalas, 2012). In this meal, the athlete should consume more than 200 grams of carbohydrate and lean protein (Carlson, 2012).
The beginning of competition is a point when many athletes will forget about their nutritional needs in favor of focusing on the task at hand. However, this can be to their detriment; as in–game nutrition still has a great effect on athletic performance (Ali
& Williams, 2009; Clarke, Drust, MacLaren, & Reilly, 2005). To avoid any performance decreases late in the game, a prudent athlete will make sure that they are replacing the carbohydrates, electrolytes, and water lost during exercise (Ali & Williams, 2009; Clarke et al., 2005; F.I.F.A., 2006). It has been shown that by supplementing carbohydrate during prolonged exercise, such as in soccer, one can substantially reduce the performance deficits in the latter stages of activity that begin to manifest themselves after approximately 60 minutes of sustained athletic activity (Ali & Williams, 2009). To further help stave off these decrements and maintain performance ability towards the end of a game, an athlete can consume a carbohydrate beverage that also contains a small amount of protein (Alghannum, 2011). In addition, it has been shown that the addition of 13 caffeine to in-game refueling beverages can further enhance athlete performance (Gant,
Ali & Focksett, 2010).
An athlete’s nutrition immediately following a game is an important issue as well.
Supplying the body with a substantial source of protein as well as a good amount of carbohydrates will allow it to begin to repair the damage caused by competition (Carlson,
2012; F.I.F.A., 2006; Nedelec et al., 2013). During this time another goal is to replace the fluid lost during exercise. An athlete having a loss greater than 2% of their body weight signals that the body is dehydrated to the point of performance detriment
(Prentice, 2009). A fairly standard practice for this effort is to drink a bottle or two of water for every pound of body weight lost during exercise. This can be factually supported by the fluid replacement guidelines from the American College of Sports
Medicine which state that the athlete should consume 680mL, approximately 23 fl oz, of water for every pound of body weight lost (A.C.S.M, 2007). Athletes should also seriously consider avoiding the consumption of alcoholic beverages following competition. The ingestion of alcohol can significantly impair the body’s ability to regenerate and rebuild muscle (F.I.F.A., 2006; Nedelec et al., 2013; Parr et al., 2014). It has been shown in research that an athlete consuming more than 0.5 g of alcohol per kilogram of body weight will have these negative effects on recovery and future performance (Barnes, 2014). For most male elite-level soccer athletes this will equate to
2.5 to 3 standard drinks that can be consumed before the aforementioned detriments will occur.
14
Strength and Conditioning
The other major domain of performance enhancement in athletics is that of strength and conditioning. The strength portion of this field often consists mostly of weight training, with some plyometric activities interspersed throughout. However, the conditioning portion is not quite so cut and dry. When speaking about conditioning practices, there are many different things one could be focusing on. The fundamental branches are cardiovascular fitness, speed, acceleration, and agility. These types of strength and cardiovascular endurance training can even be conducted beneficially throughout the playing season to maintain or even increase muscular, aerobic, and anaerobic capacities (Dupont, Akakpo & Berthoin, 2004; Silvestre et al., 2006).
Strength. Despite the aversion that many young soccer players have to weight training, this practice is crucial to the process of making oneself a better athlete and, therefore, a better soccer player. It is also important that players in this age window, specifically, take advantage of this opportunity to make improvements in their strength; as this is the point in an athlete’s life when physiologically the body is capable of rapid and significant improvements in this regard (Fousekis, Tsepis & Vagenas, 2010). In addition, strength training programs have been shown to increase more than just maximal strength output (Hoff, 2005; Hoff & Helgerud, 2004; Perez-Gomez et al., 2008). An increase in maximal strength will manifest itself in greater amounts of relative strength during game performance, as well as in measures of power and acceleration (Hoff &
Helgerud, 2004). Studies have also shown that strength training can also be useful in regard to increasing vertical jumping height and sprinting velocity (Bangsbo, Nørregaard, 15
& Thorsøe, 1991; Hoff, 2005; Hoff, Berdahl, & Bråten, 2001; Reilly, Secher, Snell, &
Williams, 1990; Schmidtbleicher, 1992; Turner & Stewart, 2014; Wisløff, Castagna,
Helgerud, Jones, & Hoff, 2004). In addition, it has been shown that a strengthening program of weight training and lower-body plyometrics was effective in increasing kicking performance both in terms of strength, power, and angular velocity of the knee during the kick (Perez-Gomez et al., 2008). The most effective strength training, for soccer athletes, will focus on using high weights with a low number of repetitions while focusing on moving the maximum range of motion during the concentric phase of contraction (Hoff & Helgerud, 2004). In addition, the strategy of supersetting exercises can be employed to increase the intensity of a given workout, as evidenced by increased blood lactate and energy expenditure (Baechle & Earle, 2000; Kelleher, Hackney,
Fairchild, Keslacy, & Ploutz-Snyder, 2010). This can also help aid in the time efficiency of the weightlifting session (Baechle & Earle, 2000). Another useful method for increasing the intensity of a weight training workout is the theory of training by “time under tension” as opposed to just volume in a traditional sense (Arazi, Mirzaci, &
Heidari, 2014; Scott, 2012). This method has shown that increasing the time a muscle is exerting force during, the course of a set, will also increase the energy expenditure (Arazi et al., 2014; Scott, 2012). Conducting strength training with these styles works to encourage neural adaptations in the body, as opposed to simply increasing muscle mass
(Hoff, 2005; Hoff & Helgerud, 2004; Sale, 1992). Concurrently, the program should place an emphasis on the eccentric contraction phases of exercises (Arazi et al., 2014;
LaChance, & Hortobagyi, 1994; Mjolsnes, Arnason, Osthagen, Rastaad, & Bahr, 2004). 16
It has been shown that this will be more effective at increasing all around muscular strength than performing exercises in a more concentric based approach (Mjolsnes et al.,
2004). In this manner, the athletes will be training to augment power and muscular strength without having as much unwanted hypertrophy. This is the aspect which many soccer players fear will make them slower. In truth, it has been shown that lower body strength increases actually improve running economy as well as sprinting speed (Hoff &
Helgerud, 2004). Furthermore, there are no negative effects on the performance variables of cardiovascular endurance, lactate threshold and maximal oxygen consumption
(VO2max) (Hoff & Helgerud, 2004).
Although not a traditional part of a strength training program for elite soccer players, the use of Olympic weightlifting has gained some steam in recent years. This strategy has proven to be an effective method for improving lower body power in this type of athlete (Arabatzi, Kellis, & De Villareal, 2010; Garhammer, 1993; Hori & Stone,
2004; Moore, Hickey, & Reiser, 2005). It has been shown that Olympic lifting, when added to a traditional strength training program, is more effective at improving muscular power, strength, and speed than the traditional weight training program alone or coupled with plyometrics (Hoffman, Cooper, Wendell, & Kang, 2004; Buckland, Sabatini, &
Sparkman Jr., 2008; McBride, Triplett-Mcbride, Davie, & Newton, 1999; Moore et al.,
2005; Wenzel & Perfetto, 1992). Some Olympic lifting exercises that have been shown to be useful and effective with soccer players are; the snatch, snatch pull, clean, power clean, hang clean, hang power clean, clean pull, push jerk, push press, rack pull, and 17 power shrug (Cissik, 2013a; Cissik, 2013b; Hoffman et al., 2004; Moore et al., 2005;
Turner & Stewart, 2014).
Olympic weightlifting should not be thought of as the sole element needed to effectively train athletes, though. The more traditional powerlifting methodology also has a lot to offer, in this respect. Powerlifting supporters contend that explosive strength cannot be adequately developed without first satisfying its root commodity, termed absolute strength (Hoff, 2005; Gambetta, 2007; Harris, Stone, O'Bryant, Proulx, &
Johnson, 2000; Buckland et al., 2008; Zatsiorsky & Kraemer, 2006). In addition, the strength gains made through participation in more traditional strength training activities will be less dependent on the technical proficiency of each individual athlete, than those of Olympic lifting (Gambetta, 2007; Buckland et al., 2008). Therefore, an ideal strength training program will not view these methods solely as competing theories, but will try to facilitate the inclusion of both as complimentary elements (Chiu, 2007; Buckland et al.,
2008).
To increase muscular strength of the lower body the following exercises are recommended; Back squat, front squat, overhead squat, split squat, single leg squat, deadlift, Romanian deadlift, single leg Romanian deadlift, straight leg deadlift, lunges, lateral lunges, Bulgarian lunges, reverse lunges, cable resisted lunges, leg press, leg extension, leg curl, Nordic hamstring curl, theraball hamstring curl, calf raise, seated calf raise, hip abduction and adduction, glute/ham raise, good morning, bench buck, weighted hip thrust, clamshells, and theraband monster walks (Cissik, 2013a; Cissik, 2013b;
Downing, 2014; Hoff, 2005; Hoff & Helgerud, 2004; Goodstein, 2009; Hoffman et al., 18
2004; Miller, 2013; Mjolsnes al., 2008; Moore et al., 2005; Perez-Gomez et al., 2008;
Stanford Soccer, n.d.; Turner & Stewart, 2014). Similarly, there is a long list of appropriate upper body exercises for soccer athletes, including; bench press, incline bench press, military press, overhead press, overhead press and rotate, chest flys, incline flys, tricep dips, pushups, upright row, front raise, side raise, pull-ups, chin-ups, lat pulldowns, seated row, inverted row, bent-over row, single arm row from floor, tricep pulldowns, bicep curls, shoulder multi directional complex, bicep curl to overhead press, and pullover to tricep extension (Cissik, 2013a; Cissik, 2013b; Downing, 2014;
Goodstein, 2009; Hoffman et al., 2004; Miller, 2013; Mjolsnes al., 2008; Perez-Gomez et al., 2008; Stanford Soccer, n.d.; Turner & Stewart, 2014). Finally, there are also a multitude of core exercises that are useful for improving core strength in soccer players, these include; sit-up, crunch, oblique crunch, reverse crunch, dead bugs, bicycle, Russian twist, bench throws, ball exchange, abdominal rollout, V-sit, side V-sit, toe touches, plank, side plank, superman, alternating superman opposites, back raise, glute bridge, cable rotation, and cable anti-rotation (Downing, 2014; Goodstein, 2009; Hoffman et al.,
2004; Stanford Soccer, n.d.; Turner & Stewart, 2014).
Another important portion, of a good program for building muscular strength, is the incorporation of plyometric exercises. These are crucial for any training program as they are a great way to build strength and power in a manner that seems more functional and sport specific than traditional weight room activities. The implementation of plyometric training for the lower body has been shown to be very effective for increasing lower body muscular strength and power (Arabatzi et al., 2010; Moore et al., 2005; 19
Váczi, Tollár, Meszler, Juhász, & Karsai, 2013). In addition, lower body plyometrics have been shown to improve sprinting speed, foot movement speed, running economy, jumping ability, and even agility to a lesser degree (Arampatzis, Schade, Walsh, &
Bruggemann, 2001; Bojsen-Moller, Magnnusson, Rasmussen, Kjaer, & Aagaard, 2005;
Farley, Blickhan, Sato, & Taylor, 1991; Farley & Morgenroth, 1999; Gabbett, Kelly, &
Sheppard, 2008; Moore et al., 2005; Turner & Stewart, 2014; Váczi et al., 2013;
Verkhoshansky, 1996). Furthermore, it has been shown that plyometric exercises for the lower body that are solely in a vertical direction and ones that also include a horizontal component are both effective for improving lower body strength and to a lesser degree acceleration (Los Arcos et al., 2014). However, a program containing both vertical and horizontal exercises was better at improving lower body power as demonstrated through a countermovement vertical jump (Los Arcos et al., 2014). It has also been shown that plyometric interval training can produce high levels of energy expenditure and even contribute to improving anaerobic capacity (Emberts, Porcari, Doberstein, Steffen, &
Foster, 2013; Tabata et al., 1996). To avoid initial overtraining, with plyometrics, a gradual progression should be followed (Flanagan & Comyns, 2008; Turner & Stewart,
2014). This process begins with landing drills, moves to small/quick movements focusing on short contact time, and ends at full/large movements focused on short contact time and maximal jump height (Flanagan & Comyns, 2008; Turner & Stewart, 2014). There are many lower body plyometric exercises that have been shown to be effective for training soccer athletes. They can include; box jumps, single-leg box jumps, weighted box jumps, lateral box jumps, depth jumps, hurdle jumps, broad jumps, vertical jumps, squat jumps, 20 split jumps, twist jumps, tuck jumps, depth jump to broad jump, multi directional jumps, multi directional hops, stadium hops, bounds, ice skaters, step-ups, and lateral step-ups
(Cissik, 2013a; Cissik, 2013b; Downing, 2014; Hoff, 2005; Hoff & Helgerud, 2004;
Goodstein, 2009; Hoffman et al., 2004; Los Arcos et al., 2014; Miller, 2013; Mjolsnes al.,
2008; Moore et al., 2005; Perez-Gomez et al., 2008; Stanford Soccer, n.d.; Turner &
Stewart, 2014; Váczi et al., 2013). Upper body plyometric exercises that are ideal for soccer training can include; overhead throws, reverse tosses, chest passes, twist throws, side tosses, diagonal tosses, bench throws, squat throws, broad jump and throw, slams, ball push-ups, and clap push-ups (Cissik, 2013a; Cissik, 2013b; Downing, 2014; Hoff,
2005; Hoff & Helgerud, 2004; Goodstein, 2009; Hoffman et al., 2004; Miller, 2013;
Mjolsnes al., 2008; Perez-Gomez et al., 2008; Stanford Soccer, n.d.; Turner & Stewart,
2014).
Endurance. When looking for concrete evidence that a conditioning program can help impact performance in a positive manner, cardiovascular fitness is often the first component examined. This quantity can be described by the most important determinant, maximal oxygen uptake (or VO2max) of the individual during aerobic exercise (Hoff,
2005). It has been shown that aerobic endurance training can increase an athlete’s VO2 max (Ishee & Foster, 2013). It can therefore enhance performance by making athletes able to run at a higher intensity for a longer period of time than their untrained peers
(Ishee & Foster, 2013). This, in turn, leads to tangible in-game performance benefits including increasing the total distance covered, total touches of the ball, and the amount of sprints performed by a player throughout the game (Hoff & Helgerud, 2004; Ishee & 21
Foster, 2013; Turner & Stewart, 2014). In addition, a coach can make this necessary cardiovascular training more sport-specific by utilizing small group gameplay or dribbling tracks. It has been proven that, when these activities are completed at a high enough intensity, they are just as effective as regular interval training at increasing aerobic capacity in elite level soccer players (Hoff, Wisløff, Engen, Kemi, & Helgerud,
2002; Turner & Stewart, 2014). Any of these three options, when chosen, be very useful as part of a “shock microcycle” during the preseason period (Wahl, Güldner & Mester,
2014). It has been shown that athletes partaking in these types of High Intensity Interval
Training can have a lengthy carryover, of more than three weeks, of cardiovascular aerobic and anaerobic benefits (Wahl et al., 2014). This type of training should be conducted in four minute intervals, at approximately 90-95% of maximum heart rate, with three minute breaks of light jogging or walking in between (Hoff, 2005; Ishee &
Foster, 2013; Turner & Stewart, 2014). This interval should then be repeated and repeated about four times per session (Hoff, 2005; Ishee & Foster, 2013; Turner &
Stewart, 2014). This training method allows the lactate accumulating in the blood to begin to disperse before the onset of the next interval. Therefore, it allows the athlete to continue training at this high intensity for a longer period. It has been shown that training in this manner can increase VO2 max approximately 0.5% per session completed
(Helgerud, Engen, Wisløff, & Hoff, 2001; Hoff, 2005). In addition, this format of measuring the intensity of exercise by heart rate is an effective way of quantifying the physiological stress that an athlete is putting on their body (Pinkstaff, Peberdy, Kontos,
Finucane, & Arena, 2010). This measure is not only objective, and therefore preferable to 22 subjective RPE measures, but it is also a way of examining the training process
(Impellizzeri, Rampinini, & Marcora, 2004). This type of evaluation is more prudent and applicable than focusing on training outcomes, such as distance covered or time of completion (Impellizzeri et al., 2004).
Speed/Acceleration/Agility. Even though they may seem like related qualities, there are distinct differences between the attributes of speed, acceleration, and agility
(Little & Williams, 2005). Although they are all beneficial to athletic performance
(Milanovic, Sporis, Trajkovic, James, & Samija, 2013), it has been shown that they are in fact discrete qualities that must be trained separately for maximum effectiveness (Little &
Williams, 2005). This training should be conducted in a controlled and planned program to successfully enhance speed, agility, or quickness and acceleration (Bloomfield,
Polman, O’Donaghue, & McNaughton, 2007; Dintiman, 2001). In addition, a prudent coach can combine these two prerequisites efficiently and effectively by training acceleration, speed, and agility on planned separate days of the week (Mannie, 2006).
This allows the athletes to fully focus on improving each aspect individually (Mannie,
2006). One should also ensure that an adequate warmup is performed before training any of these commodities. In addition to the many preventative benefits, dynamic stretching during a warmup has been shown to improve speed, acceleration, and even agility capabilities (Little & Williams, 2006).
Even though some athletes are anatomically and physiologically built to be more explosive than others, this doesn’t mean there is nothing an intelligent strength and conditioning coach can do to improve their athletes in this regard. In addition, 23 supplementing existing resistance training with a speed training program has been shown to increase the gains made in powerful movements like running and jumping
(Kotzamanidis, Chatzopoulos, Michailidis, Papaiakovou, & Patikas, 2005).
One crucial factor to think about when attempting to augment the speed of athletes is the specific musculature that is involved in force production when running
(Haugen, Tønnessen, Hisdal, & Seiler, 2014; Schache, Dorn, Williams, Brown, & Pandy,
2014). This is where speed training will differ greatly from endurance training. When an athlete is jogging, at lower speeds, the primary muscles used will be the plantarflexors of the ankle, soleus and gastrocnemius (Belli, Kyrolainen, & Komi, 2002; Schache et al.,
2014). However, at speeds exceeding 7 meters per second (15.7 miles per hour) these muscles become significantly less effective (Schache et al., 2014). To compensate for this, the body will gradually begin to focus on increasing the stride rate by producing more force with the hip extensor muscles, the glutes and hamstrings (Belli et al., 2002;
Blazevich, 2000; Contreras, Cronin, Schoenfeld, Nates, & Sonmez, 2013; Schache et al,
2014).
There are five major principles to look at when it comes to coaching effective sprint training for soccer players: specificity, individualization, familiarization, progression, and periodization (Haugen et al., 2014). Specificity means that in order to improve sprinting speed one must practice sprinting. The quality of practice is the major concern, to this end. In order to successfully augment speed, the training must be conducted at greater than 90-95% intensity and without the presence of fatigue (Cissik,
2005; Coaching Education Committee, 2001; Ross, 2014). A work to rest ratio falling 24 between 1:4 and 1:6 is optimal for achieving this goal (Little & Williams, 2007; Turner &
Stewart, 2014). Other qualities, such as the distance and duration of the sprint, must also be in the optimal range in order to improve maximal speed. The distance should be greater than or equal to forty meters and the time less than thirty seconds, respectively
(Cissik, 2005; Coaching Education Committee, 2001; Gunnarson, Christensen, Holse,
Christiansen, & Bangsbo, 2012; Haugen et al., 2014; Tønnessen, Shalfawi, Haugen, &
Enoksen, 2011). Furthermore, speed can only be improved by increasing stride rate, increasing stride length, adopting ideal biomechanics, and building speed endurance
(repeated sprint ability) (Ross, 2014) Individualization signifies that, whenever possible, the program should be custom tailored to certain position groups or even individual athletes in order to maximize the benefits they will reap from it (Di Salvo & Pigozzi,
1998; Haugen et al., 2014). On the whole, forwards and defenders need to be the fastest players on the field since they are involved in the most “sprint duels” with an opposing player in each match (Haugen et al., 2014). Familiarization means that the program should gradually ramp up in intensity from the start. This allows the athletes to acclimate to it, in order to reduce the risk of overtraining or injury. This goes hand in hand with the principle of progression. Implementing a progressive program means that, as the athletes meet each successive level of demand, the intensity or volume can and should then be increased. Finally, periodization signifies that the program must be based on the specific time of the playing year or season the athletes are in. This is so that it can be ensured that unnecessary demands are not placed upon the players at times of heavy competition. Still, 25 it has been shown that, even during the competitive period, sprinting programs can be utilized to improve sprint speed in elite level soccer athletes (Dupont et al., 2004).
Although it is a separate commodity, acceleration is trained in a similar manner to speed. The fundamental difference between the two would be that for acceleration training one would want to focus primarily on the beginning of the sprint (Haugen, 2014;
Spinks, Murphy, Spinks, & Lockie, 2007). Acceleration is especially relevant, in the sport of soccer, since 90% of sprints performed during a match will be less than twenty meters in length (Bangsbo, 1994b; Haugen et al., 2014; Turner & Stewart, 2014; Vigne,
Gaudino, Rogowski, Alloatti, & Hautier, 2010). This means that the distance of the exercise should be decreased while the repetitions can be increased (Haugen et al.,
2014). Additionally, it has been shown that both treadmill incline training and resisted sprint training can be helpful aids in the process of effectively improving athletes’ acceleration (Myer, Ford, Brent, Divine, & Hewett, 2007; Spinks et al., 2007).
The issue of training for agility in elite level soccer players can be a very complex one. Soccer is a sport with unique demands, in that much of the changing of speed and direction the athletes do, during competition, comes from either a standing or jogging position (Haugen et al., 2014). This is not always a function of many standard agility tests (Haugen et al., 2014). One method of training that has been proven to be quite effective at increasing agility in soccer players is the Speed, Agility, Quickness (SAQ) program (Bloomfield et al., 2007; Milanovic et al., 2013). Not only did this system improve the athletes’ ability to complete agility tests but it also showed significant carryover to their on-field performances with the ball (Milanovic et al., 2013). A 26 standard SAQ program will consist of dynamic flexibility, movement mechanics, innervations, accumulations of potential, explosion drills, and expressions of potential
(Milanovic et al., 2013; SAQ Ireland, n.d). Innervations consist of quick feet movements generally performed through a ladder or other type of grid (Milanovic, 2013; SAQ
Ireland, n.d). Accumulations of potential are the preprogrammed agility drills and sequences (Milanovic, 2013; SAQ Ireland, n.d). Finally, expressions of potential are high-intensity reactive agility tests and games (Milanovic, 2013; SAQ Ireland, n.d).
Periodization. When one desires to implement programs to address all of the aformentioned attributes it is prudent to consider the timing of their execution in addition to the content. There are two competing schools of thought when it comes to periodization (Turner & Stewart, 2014). The traditional (linear) variety involves progressive loading over a specific number of weeks (generally three) followed by a deloading week before the process is repeated (Haff, 2004; Gamble, 2006; Turner &
Stewart, 2014). Conversely, the nonlinear method of periodization has varying levels of intensity and volume from session to session. This allows the practitioner to focus on training multiple attributes more effectively (Haff, 2004; Gamble, 2006; Turner &
Stewart, 2014). It is also thought that this strategy has an increased ability to quickly adjust training plans in response to a variable schedule, when compared with the traditional format (Haff, 2004; Turner & Stewart, 2014). In addition, the traditional format was originally established with the goal of having an athlete peak for one event or short time frame (Turner & Stewart, 2014). In soccer, as with most team sports, the period for sustaining performance is much longer (Gamble, 2006; Turner & Stewart, 27
2014). Therefore, while the traditional periodization strategy can be more beneficial in the offseason, the nonlinear model is the preferred method for use in collegiate level soccer as well as in most other team sports (Gamble, 2006; Turner & Stewart, 2014).
Regardless of the method chosen, there remains a need to taper down training volume immediately before the start of a competitive season, or individual competition, in order to ensure peak performance (Turner & Stewart, 2014).
There are four distinct sections (mesocycles) of a periodized strength and conditioning program for a complete macrocycle, or calendar year (Baechle & Earle,
2000; Turner & Stewart, 2014). The four mesocycles are; the off season, the preseason, the competitive season, and the postseason (Baechle & Earle, 2000; Turner & Stewart,
2014). These mesocycles encompass the four major divisions of periodization; the preparotory period, first transition, competition period, and transition period (Baechle &
Earle, 2000; Stone & O’Bryant, 1987). Each of these segments should be separated by one or two weeks off, allowing the athletes bodies adequate time to recover before transitioning into the next period of the cycle (Baechle & Earle, 2000).
The off season mesocycle encompasses the majority of the preparatory period
(Baechle & Earle, 2000; Stone & O’Bryant, 1987; Turner & Stewart, 2014). It has also been termed the gerneral preparatory phase or accumulation phase (Turner & Stewart,
2014). The goals of the offseason mesocycle are develop and improve strength, endurance, and work capacity (Baechle & Earle, 2000). This mesocycle consists of two smaller cycles and will have the highest volume of strength training with a moderate amount of conditioning interspersed as well (Baechle & Earle, 2000; Turner & Stewart, 28
2014). The first of these is the hypertrophy/endurance cycle (Baechle & Earle, 2000;
Stone & O’Bryant, 1987; Turner & Stewart, 2014). During this cycle, the training will have low to moderate intensity but a very high volume (Baechle & Earle, 2000). The strength training component will use between three and six sets per exercise and utilize ten to twenty repetitions at 50-75% intensity, whereas the running component will focus primarily on building cardiovascular endurance of an aerobic nature (Baechle & Earle,
2000; Turner & Stewart, 2014). This segment works to provide the muscular and metabolic bases for all training that will be conducted in later stages (Baechle & Earle,
2000). The second cycle centers on the improvement of basic strength (Baechle & Earle,
2000; Stone & O’Bryant, 1987; Turner & Stewart, 2014). In this cycle, the training will rise to high intensity but persist with a moderate volume (Baechle & Earle, 2000). The strength training component raises its intensity to 80-90%, but drop the sets and repetitions to three to five and four to eight, respectively (Baechle & Earle). For the running component, training will shift its focus to building aerobic power (VO2 max) via interval training. Agility training drills can also be incorporated at this point (Turner &
Stewart, 2014).
The prepartory period concludes in the early stages of the preseason mesocycle cycle (Baechle & Earle, 2000; Stone & O’Bryant, 1987; Turner & Stewart, 2014). It is then followed immediately with the first transition period (Baechle & Earle, 2000; Stone et al., 1981; Stone & O’Bryant, 1987). This period is when the shift from high volume to high intensity based training occurs (Baechle & Earle, 2000; Stone et al., 1981; Stone &
O’Bryant, 1987). The preseason mesocycle has also been termed the sport-specifc 29 prepartory phase (Turner & Stewart, 2014). In terms of training, this cycle can be thought of as the Strength/Power phase (Baechle & Earle, 2000; Stone & O’Bryant,
1987). The goals will be to continue improving strength and transition that into muscular power (Baechle & Earle, 2000; Turner & Stewart, 2014). In this manner, training intensity will remain high but volume the volume will drop to lower levels (Baechle &
Earle, 2000). The intensity of the stength training portion will vary from 75-95%, over three to five sets of two to five reps, dependent on the other training loads being placed upon the athlete (Baechle & Earle, 2000). The running component of the athletes’ training will continue intensifying interval workouts, to increase VO2 max (Baechle &
Earle, 2000; Turner & Stewart, 2014). However, it is important to not try to load the athletes up with too much of both volume and intensity at this juncture as they need to remain fresh for the start of the season (Verheijen, 2014). Therefore, this progression should build up as gradually as possible (Verheijen, 2014). In addition, incorporating speed (sprint) and acceleration training is recommended at this point to train the anaerobic system (Baechle & Earle, 2000; Turner & Stewart, 2014).
The next step for the athletes will be entering into the competition period
(Baechle & Earle, 2000; Stone & O’Bryant, 1987; Turner & Stewart, 2014). This consists of the competitive season mesocycle, which has also been termed the realization phase (Baechle & Earle, 2000; Stone & O’Bryant, 1987; Turner & Stewart, 2014). In this mesocycle the goals change drastically, as now on-field performance is valued far higher than any gains made through training (Baechle & Earle, 2000; Turner & Stewart,
2014). All training that is conducted will have the purpose of maintaining the strength, 30 power, endurance, speed, acceleration, and agility levels that the athletes worked so hard to gain prior to the season(Baechle & Earle, 2000; Turner & Stewart, 2014). Workouts can be conducted whenever they are most convenient and benficial to fit in and can be altered, based on the physical and physiological shape that the athletes are in on any given day, due to the enhanced variability of the nonlinear preiodization model (Haff,
2004; Turner & Stewart, 2014). Training intensity and volume during the competitive season mesocycle will both be moderate (Baechle & Earle, 2000). The intensity of the stength training portion will be between 80 and 85%, and the volume will be two to three sets of six to eight reps (Baechle & Earle, 2000). Outside running may or may not be necessary, dependent on what activities are taking place during the actual soccer practices
(Baechle & Earle, 2000; Turner & Stewart, 2014). This is due to small sided games effectively duplicating the cardiovascular results of interval training (Hoff et al., 2002;
Turner & Stewart, 2014). However, additional supplementation of speed, acceleration, and agility work can still be done (Turner & Stewart, 2014).
Following the conclusion of the competitive playing season a team will move into the postseason mesocycle (Baechle & Earle, 2000; Stone & O’Bryant, 1987; Turner &
Stewart, 2014). This timeframe is also though of as the second transition period(Baechle
& Earle, 2000; Stone & O’Bryant, 1987). During this period, the primary focus is to allow the athletes enough time off to adequately recover, physically and mentally, after the long and arduous season (Baechle & Earle, 2000; Turner & Stewart, 2014). While there should be no formally instituted training activities during this time, the athletes can 31 accomplish “active rest” by participating in leisurely recereational activities of their own accord (Baechle & Earle, 2000; Turner & Stewart, 2014).
Prevention
With all of this effort being spent on improving player performance, a collegiate staff should then seek to avoid the one thing that can stop a well-trained athlete from contributing. This misfortune would be the player missing time due to injury. It seems only logical that research should be done to discover ways to avoid the multitude of musculoskeletal injuries that can occur for the many athletes participating in the world’s beautiful game. There are four important steps to implementing an effective prevention strategy; determining the scope of the injury problem, figuring out the mechanism in which they occur, the initial introduction of the prevention plan, and following up with an evaluation to determine how well it has performed (Junge & Dvorak, 2004).
The issue of musculoskeletal injury in elite level soccer competition is a prominent one (Stege et al., 2011). It has been shown that at the elite level men’s soccer has the second highest rates of injuries, amongst all team sports in the United States, trailing only American football (Hootman, Dick & Agel, 2007). This is true for both games and training sessions (Hootman et al., 2007). Most reported injuries occur in competitive matches arising, four to six times as often as in training (Ekstrand, Hägglund
& Waldén, 2011; Junge & Dvorak, 2004). In addition, it has been shown that the rates of injuries will rise for a given team when they are in the lead in a game (Ryynänen, et al.,
2013a). However, they are highest overall when the game is tied after goals have been scored (Ryynänen, et al., 2013a). Similarly, the rates of injury will increase in the five 32 minute window following a goal, yellow or red card, or other injury; as well as in the final fifteen minutes of each half of the game (Ryynänen et al., 2013b). All of this goes to show that the extent of injury problems, in the sport, is quite significant. The incidence of musculoskeletal injury increases along with participation level from youth all the way up to professional (Junge & Dvorak, 2004). In this regard, research has shown that every elite male soccer player will suffer one or two performance limiting injuries during every season of competition (Ekstrand et al., 2011; Junge & Dvorak
2004). The issue of injuries in elite level soccer is especially relevant in the United
States. One study found that Major League Soccer had the highest injury rate of any domestic league in the world, in which research has been conducted (Junge & Dvorak,
2004).
In order to potentially prevent the occurrence of musculoskeletal injury, one must have an in-depth understanding of the mechanisms by which the given injuries come about. There has been some variation in findings between different studies for most categories, but prior research review has indicated some specific trends in terms of common injury mechanisms. Nine to 34% of injuries are of the chronic variety coming from overuse (Junge & Dvorak, 2004; Ekstrand et al., 2011). Some common chronic injuries in soccer are stress fractures and tendonopathies of any of the major muscles in the lower body. The injuries that have an acute or sudden onset can be divided into those that occur with contact from another player and those that do not (Junge & Dvorak,
2004). Twelve to 28% of elite level soccer injuries have some form of contact mechanism (Junge & Dvorak, 2004). This number is often on the higher end in major 33 tournaments (Junge & Dvorak, 2004). These contact injuries can include fractures, contusions, and sprains. The remaining 26-59% of musculoskeletal injuries occurring in soccer are non-contact in nature (Junge & Dvorak, 2004). These will usually result from some form of rapid acceleration, deceleration, or change of direction. Common non- contact injuries in soccer are muscle strains and ligament sprains, including the dreaded
Anterior Cruciate Ligament (ACL) tear. Non-contact ACL injuries are especially rampant in soccer with the sport having a higher rate than any other (Alentorn-Geli et al., 2009).
Fortunately, in elite level male soccer ACL tears are not the most common type of ligamentous injury. Numerically they are trumped by both ankle and Medial Collateral
Ligament (MCL) sprains, which account for around seven and five percent of total injuries, respectively (Ekstrand et al., 2011). Once an athlete has suffered an injury, they have to be exhaustive in their rehabilitation process in order to ensure complete recovery.
This is emphasized by the fact that 20-25% of injuries reported can be classified as re- injuries (Junge & Dvorak, 2004).
Once the mechanism of injury has been established it can be used to help create programs aimed at preventing these traumatic events by addressing the known risk factors. Many risk factors can also be exacerbated at times when the athlete is highly fatigued (Verheijen, 2014). The accumulation of fatigue leads to slower signaling from the nervous system to the muscles (Verheijen, 2014). This can leave the body more vulnerable during explosive actions (Verheijen, 2014). The modifiable risk factors can include; excessive landing forces, knee varus or valgus movement, muscle imbalances and deficits, inadequate muscle activation, abnormal range of motion, joint laxity, 34 bilateral motion differences, and postural issues, (Alentorn-Geli et al., 2009; Dallinga,
Benjaminse, & Lemmink, 2012; Fousekis et al., 2010; Kim & Hong, 2011; Lehance,
Binet, Bury, & Croisier, 2009; Myer, Ford, & Hewett, 2007; Stege et al., 2011). Muscle imbalances can be defined as a hamstring to quadriceps strength ratio of less than 0.6, whereas muscular deficits are defined as having greater than a 15% difference in strength bilaterally. These issues specifically have been shown to be very prominent in elite level players (Cheung et al., 2012; Gioftsidou et al., 2008). Muscular imbalances can be addressed well by the implementation of an eccentric hamstring strengthening program
(Brito et al., 2010; Cheung et al., 2012; Mjolsnes et al., 2004). Muscular deficits, on the other hand, should be remedied by conducting supplemental strengthening exercises for all affected muscle groups on the weaker limb (Cheung et al., 2012).
There is currently no universal standard program for injury prevention, among elite level soccer teams, despite the fact that many different methods have been formulated over the years in attempts to prevent musculoskeletal injuries in soccer
(Alentorn-Geli et al., 2009). Some key examples are neuromuscular and proprioceptive balance training, agility and acceleration/deceleration training, eccentric stregthening, plyometrics, the use of orthotics, and psychological strategies for injury prevention
(F.I.F.A., 2010; Junge & Dvorak, 2004).
However, many would consider the current leader in the field to be “The Eleven” program designed by researchers working for international soccer’s governing body
F.I.F.A. (F.I.F.A., 2010; Soligard et al., 2008; Soligard et al., 2010). This system has been shown to be effective by multiple studies over recent years conducted on different 35 athletic populations. For various reasons, much of the initial testing of the program was done with female athletes (Soligard et al., 2008; Soligard et al., 2010). However, the system was eventually adapted for male populations as well. “The Eleven” has been shown, through a series of research studies, to reduce injuries overall (Junge et al., 2011;
Van Beijsterveldt et al., 2012). It was illustrated be especially effective at reducing the number of noncontact, overuse, and knee injuries in adult male athletes(Junge et al.,
2011; Van Beijsterveldt et al., 2012). More specifically, in 2013 it was shown by
Grooms, Palmer, Onate, Myer, and Grindstaff that "The Eleven" program was effective for significantly reducing the number of injuries, by 72%, in collegiate male soccer players. In addition, implementation of the system reduced the severity of the injuries that were suffered by the subjects. Furthermore, “The Eleven” has been shown to improve the faulty hamstring to quadriceps strength ratios in athletes with muscle imbalances, in both dominant and non-dominant limbs (Brito et al., 2010).
When it comes to choosing a specific prevention program, a team should not just pick the one they will utilize at random. The choice and use of injury prevention programs should be firmly rooted in evidence of their effectiveness, obtained through empirical research. Studies have shown the effectiveness in injury prevention of lower body plyometrics, proprioceptive and neuromuscular training, eccentric training, core control, sport-specific progression, and psychological and decision making alteration
(Alentorn-Geli et al., 2009; Arnason, Andersen, Holme, Engebresten, & Bahr, 2008;
Askling, Karlsson, & Thorstensson, 2003; Gioftsidou et al., 2012; Goodstein, 2009;
Grooms et al., 2013; Holcomb, Rubley, Lee, & Guadagnoli, 2007; Hölmich, Larsen, 36
Krogsgaard, & Gluud, 2010; Hrysomallis, 2007; Johnson, Ekengren, & Andersen, 2005;
Junge & Dvorak, 2004; Junge et al., 2011; Rogers, 2013; Soligard et al., 2008; Soligard et al., 2010; Van Beijsterveldt et al., 2012). However, the use of one method alone is not always the best answer to the problem. In fact, there has been much research done on the application of multi-facted injury prevention strategies (Alentorn-Geli et al., 2009;
Grooms et al., 2013; Hrysomallis, 2007; Soligard et al., 2008; Soligard et al., 2010). In general, it has been shown that multi-modal prevention programs, such as “The Eleven”, have been more effective at reducing the occurrence of injuries than any single component strategy (Alentorn-Geli et al., 2009; Grooms et al., 2013; Hrysomallis, 2007;
Soligard et al., 2008; Soligard et al., 2010). To ensure the sustained benefits of the prevention strategy utilized; a team should employ both an initial preseason program and a plan for maintenance throughout the competitive season (Alentorn-Geli et al., 2009;
McCann et al., 2011). Finally, the athletes should be evaluated based on fatigue and injury history (Verheijen, 2014). Those at higher risk should be individually periodized in their training to further help avoid injury (Verheijen, 2014).
Conclusion
In conclusion, collegiate level soccer is a sport of increasing importance in
American society. Recently more pressure has been developing for teams to perform at their maximal capacity. This, in turn, leads to the necessity for institutions to enhance the performance of each individual player on their team. Simultaneously, they will desire to keep them from sustaining musculoskeletal injuries, so that the athletes can continue to produce on the field. A multi-tiered approach to performance enhancement is the path 37 prudent members of a soccer staff should follow. In this manner, one can give respect to the benefits of optimal nutrition while training athletes effectively for strength, aerobic capacity, speed, agility, and quickness. Similarly, the instituion should seek to employ a multi-faceted approach to their injury prevention program, as these have been shown to be most effective. Furthermore, the strategy chosen should be one that has been empirically verified. The “gold standard” of this would be “The Eleven” program that has recently been put into practice by international soccer’s governing body, F.I.F.A.. When all of these proposed elements are taken into consideration and implemented, it will give a team the best chance to achieve success with the assets and players that they currently have at their disposal. For in the world of elite sport, winning is often the only thing that matters. 38
Chapter Three
METHODOLOGY
The primary focus of this project will be on male collegiate level soccer players here in the United States. The rationale behind concentrating on this demographic is that at the highest levels of competition there are the highest rates of injury. This is primarily due to the increased size, speed, and strength of the participants which, in turn, leads to greater impact and reaction forces. In addition, the increased competitiveness at this level, and the monetary influences accompanying it, greatly heighten the desire for improving the performance of each athlete the collegiate level. Due to significantly lower funding, when compared to professional teams, it is more difficult for collegiate soccer personnel to find and implement many of the tools in this area.
Criteria for Inclusion
For the purposes of this compilation, the “Elite” echelon of soccer competition is to be defined as the intercollegiate and professional levels of participation. As discussed earlier, these two levels can be grouped together due to the fact that the involved athletes have already reached physical maturity, by this juncture, and encounter similar competitive demands in their sport participation (Bangsbo, 1994a; Coelho et al., 2010).
Furthermore, collegiate soccer is moving progressively closer to the professional level
(Goff, 2014; Schaerlaeckens, 2014; Thomson, 2014). Therefore, the participants in any research utilized for this project should generally be males, of at least eighteen years of age, for it to be particularly relevant to this topic. This distinction is important because of 39 the difference in the competitive physical demands between these upper arenas and the lower levels of competition.
Search Process
To obtain all relevant information on this topic a rigorous search was performed.
This consisted of scouring through the databases of Academic Search Premier,
SPORTDiscus, and PubMed for any and all scholarly articles and publications pertaining to nutrition, strength and conditioning, and injury prevention for soccer players. In addition, the most commonly used textbooks on each subject were consulted for further and more in-depth information. Finally, a thorough internet search was performed to see what information on the topics is readily available for public access by the intended audience.
Intended Audience
This program is being created for the purpose of influencing the preparation, performance, and health of as many individual players as possible. The intended viewership, therefore, encompasses a good number of domains and identities. These can include; players, Athletic Trainers, strength and conditioning coaches, and soccer coaches. Firstly, for players this information will help them to perform better and avoid debilitating injuries in order to maintain their livelihood in collegiate soccer. Next, for
Athletic Trainers the prevention aspect of this program thoroughly addresses one of the core six domains of Athletic Training. Therefore, by keeping players healthier it actually makes their jobs easier in the long run. For soccer coaches, the information contained in this project will help them to get better on field performances out of their players which, 40 in turn, can lead to better game outcomes. Finally, for strength and conditioning coaches this project should provide the optimal program for training collegiate level soccer players and improving their performance, without any adverse effects. In conjunction, all of these aspects show that this program will be valuable to nearly everyone directly involved with collegiate level soccer, although more so to the coaching and sports medicine staffs in the lower divisions.
Program Plan
The goal of this project is to discover the optimal method of improving performance and preventing injury in elite level soccer players. This will be accomplished by compiling information and building a program that will address the issue in a multi-faceted manner. The project will examine collegiate soccer from the perspectives of nutrition, strength and conditioning, and preventative Athletic Training care. This goal will be applied to the preparation and training of a collegiate level soccer team over the course of a single macrocycle, or one calendar year. The timeline falls differently for the collegiate and professional levels of competition as the seasons are drastically different in length. In the current format, at the collegiate level, the preseason ranges between two weeks and one month in time, followed by the competitive season of about two and a half months and a potential up to five week postseason. In contrast, the professional season in Major League Soccer and most other prominent leagues around the world is significantly more demanding. The preseason is consistently about five weeks and precedes the regular season which is just under eight months in duration. There is also the potential for a postseason of up to five weeks at the professional level as well. 41
Therefore, any portions of the resultant program, taken from the professional level, will have to be tailored to fit the current collegiate game. However, with the plan to alter the collegiate model, to a system more similar to the professional level, this process will become simplified. This project will culminate with the resultant program, adapted the future format of the collegiate soccer season.
Program Design
Nutrition
The nutrition portion of the program will consist of all relevant information pertaining to how to keep an athlete’s body functioning in optimal condition throughout the year. Some topics that will be covered are regular caloric needs for elite level soccer participation, guidelines on the percentages of the total calories that should be of each macronutrient category, and directions for safe and ideal weight loss or gain for athletes.
In addition, this section will address specific recommendations for nutrient consumption in pre-workout, post-workout, pre-game, in-game, and post-game scenarios and provide examples for adhering to these rules. Finally, a short section will be included providing a guide for how to effectively follow these recommendations while surviving on the limited budget of a college student athlete.
Strength and Conditioning
The strength and conditioning section of the program will create a periodized weight training and conditioning program for the complete macrocycle timeframe. There will be four distinct sections of the training program each separated by one or two weeks 42 off to allow the athletes bodies adequate time to recover before transitioning into the next period of the cycle (Baechle & Earle, 2000). The program will be broken down into individual mesocycles, with blocks lasting approximately four weeks. It will then be further dissected into one week microcylces.
As an overview, the off-season phase will be split in halves, dedicated to hypertrophy/endurance and basic strength, respectively. The off-season program will consist of four days of lifting and two conditioning sessions. During the hypertrophy/endurance cycle the training will have low to moderate intensity but a very high volume. Strength training sessions will use between three and six sets per exercise and ten to twenty repetitions. These workouts will be conducted at 50-75% intensity.
The conditioning, during this timframe, will focus on building aerobic endurance by means of long controlled runs. In the basic strength cycle the training rises to high intensity but persist with a moderate volume. The strength training will rise in intensity to 80-90%. However, the volume drops to three to five sets and four to eight repetitions.
At this point, aerobic interval training will begin (and soon become the majority of the conditioing program), while agility training will also begin. Agility training will start with preprogrammed pattern drills.
The preseason mesocycle is mainly used for more sport-specifc prepartation. The pre-season phase will include three weight training sessions and three conditioning workouts. The goals of this period are to continue improving strength and transition it into power. The intensity of strength training will remain high (from 75-95%). The volume, on the other hand, will greatly decrease to three to five sets, of two to five 43 repetitions. For conditioning, the athletes will move to more intense interval workouts.
Small sided games can also begin to be substituted for some conditioning sessions at this point. The program will also begin to include speed and acceleration training in addition to the continued agility exercises.
During the competitive season period, the focus is solely on on-field performance.
All training is directed at the maintenance of strength, power, endurance, speed, acceleration, and agility. The athletes will have two lifts and two conditioning sessions dependent on what days their games fall upon. These workouts can be conducted whenever they are most convenient and beneficial to fit in and should be adjusted, based on the condition that the athletes are in on that day. During the competitive season mesocycle, both training intensity and volume will be moderate. The intensity of the weight training portion will be 80-85%, and the volume will be two to three sets of six to eight reps. Since small sided games have been shown to replicate the benefits of aerobic interval training, outside conditioning may not be necessary. Speed, acceleration, and agility training will still be supplemented additionally though.
When the season concludes the athletes will enter the transition period. The team will only have optional workouts at this point. The primary goal is to allow the athletes enough time off to recover fully from the demands of the season. This is important on both a physical and mental level. There will be no formal training conducted during this time. However, the athletes are still welcome to participate in recereational activities, on their own, in order to accomplish “active rest”.
44
Prevention
The injury prevention portion of the program will contain multiple elements as well. There will be an intensive pre-season program to improve neuromuscular control, proprioceptive abilities, and eccentric muscular strength among other attributes. This will be integrated into the team’s practice warm-up and strength training sessions. The prevention program will be based on “The Eleven” model from the Fédération
Internationale de Football Association (FIFA) but will have other elements included as well. This will be followed by an in-season maintenance of these capacities in the form of brief activities incorporated into existing sport training, weightlifting, or conditioning sessions. The modified “Eleven” program will be performed before higher intensity practices (at least two per week) and an abbreviated version used as part of the warm-up activities before games. In this manner, the prevention strategy will give the players the best chances of avoiding injury during competitive play. 45
Chapter Four
PROJECT
STRATEGIES FOR IMPROVED PERFORMANCE AND INJURY
PREVENTION IN THE MALE COLLEGIATE LEVEL SOCCER PLAYER
By
David Michael Redman
______TABLE OF CONTENTS______
Introduction...... 47
Nutrition Program...... 48
Caloric Demands ...... 48
Macronutrient Intakes...... 49
Guidelines for Specific Times...... 50
Training Days...... 50
Night Before Competition...... 50
Pregame...... 51
In Game...... 51
Postgame...... 52 46
Budgetary Advice...... 52
Strength and Conditioning Program...... 54
Menus...... 54
Exercise Descriptions...... 56
Olympic...... 56
Lower Body...... 57
Upper Body...... 65
Plyometrics...... 72
Agility...... 78
Periodization...... 79
Off-Season...... 80
Hypertrophy / Endurance Cycle...... 80
Basic Strength Cycle...... 84
Preseason...... 90
Non-conference Season...... 94
Winter Break...... 99
Conference Season...... 109
Postseason...... 114
Prevention...... 114
Appendix...... 116
47
Introduction
The following program has been designed to specifically address optimal methods of improving performance and preventing injury in collegiate level soccer players. This will be accomplished by applying all applicable research conducted at the professional level to enhance the performance of athletes in the intended audience. The addition of this program to the existing body of literature will help to simplify an enable easier access for coaches, players, strength coaches, and Athletic trainers to the most advanced strategies and proven techniques in this area. This is important given that many colleges and universities have limited financial ability to bring in soccer specific personnel in the areas of nutrition or even strength and conditioning. Coaching points are provided along with exercise descriptions to enable coaching staff members to best facilitate improvement in athletes’ lifting technique. In addition, on the injury prevention side there is much that Athletic Trainers working with collegiate soccer can learn from our colleagues across the Atlantic where soccer plays a much more prominent role in society and therefore receives many more research dollars.
The following program has been formatted to go along with the proposed NCAA season scheduling changes and is periodized in such a manner.
48
Nutrition Program
Caloric Demands
Research has shown that, to successfully participate in elite level soccer, athletes need to consume a significantly higher amount of calories than the general population.
The optimal daily range has been defined as between 47-60 Calories per kilogram of body mass. This guideline encompasses the approximately 900 Calories that are burned per day in soccer training. Using this simple formula one can determine the recommended intake for a player and even allow for variance depending on that particular athletes ideal weight. To lose or gain weight in a safe and controlled manner no more than a 500 Calorie per day deviation from the recommended amount. Some examples are shown below.
• For a 140 lb player: consume 2977 Cal to safely lose weight; consume 3801 Cal
to gain mass; or consume 3389 Cal to maintain one's current weight
• For a 160 lb player: consume 3402 Cal to safely lose weight; consume 4344 Cal
to gain mass; or consume 3873 Cal to maintain one's current weight
• For a 180 lb player: consume 3828 Cal to safely lose weight; consume 4886 Cal
to gain mass; or consume 4357 Cal to maintain one's current weight
• For a 200 lb player: consume 4253 Cal to safely lose weight; consume 5430 Cal
to gain mass; or consume 4842 Cal to maintain one's current weight
49
Macronutrient Intakes
• Carbohydrates- These are the primary fuel that athletes need for competition.
There are 4 calories in each gram of carbs. It is recommended that elite soccer
athletes consume between 5-7 grams of carbs per kilogram of body mass each
day. This equates to the range of 42-59% of total Caloric intake.
• Protein- These are the materials that the body needs to rebuild and repair after
intense exercise. There are 4 calories in each gram of protein as well. Elite level
soccer players should daily consume between 1.3-2.3 grams of carbs per kilogram
of body mass. This correlates to 13-23% of total Calories.
• Fat- These are the most dense source of nutrients one can consume, with a Caloric
content of 9 per gram. This will encompass the remaining 18-45% of the athlete's
food intake. Special consideration should be given to Omega-3 fats as they have
anti-inflammatory effects. Research has shown that they are frequently deficient
in elite soccer players so supplementation may be necessary.
50
Guidelines For Specific Times
Training Days. On the average day of training athletes will need to ensure that they have adequate energy supplies to perform daily as well as the materials to rebuild and grow. Some sample food ideas are found below.
Table 1 Training Day Meal Plan Meal Option 1 Option 2 Option 3 Breakfast Toast with Peanut Eggs (hard boiled or Oatmeal or Low- butter, Fruit or Fruit cooked with Sugar Cereal with Juice minimal grease/oil), Low-Fat Milk, Fruit or Fruit Juice Fruit or Fruit Juice Lunch Sandwich/Wrap Salad with Lean Fruit Smoothie (wheat bread) with Meat, Fruit with Protein and Lean Meat, Fruit and Chia Seeds, Sweet Vegetables Potato Post-Workout Protein Shake, Chocolate Milk, Banana Peanuts/Trail Mix, Banana Snacks Low-Fat Yogurt Low-Sugar Cereal Sweet Potato, with Granola, Fruit with Low-Fat Milk, Low-Fat Milk, Fruit Fruit Dinner Brown Rice with Whole Grain Pasta Low-Fat Whole Lean Meat, with Lean Meat and Wheat Pizza with Vegetables Low-Fat Sauce, Lean Meat, Vegetables Vegetables
Night Before Competition. At this point it is crucial for the player to store up energy, carbo-loading, for the competition the next day. Approximately 300g of carbohydrates should be consumed at this meal along with lean protein, fiber, and vast quantities of fluids. Sample options are shown below
Table 2 Night Before Competition Meal Plan Option 1 Option 2 Brown Rice with Lean Meat, Sweet Whole Grain Pasta with Lean Meat and Potato, Vegetables Low-Fat Sauce, Sweet Potato, Vegetables 51
Pregame. Similar to the night before meal, the goal is to load the system with as much fuel (carbohydrate) as possible in order to enable maximal performance. An additional around 300g of carbs should be consumed during the four hour window prior to competition. The majority of these should be ingested three to four hours beforehand to allow adequate digestion time. Also athletes should continue to push fluids with continual small sips of water.
Table 3 Pregame Meal Plan Time Option 1 Option 2 Option 3 3-4 Hours Prior Eggs (hard boiled or Brown Rice with Whole Grain Pasta cooked with Lean Meat, Sweet with Lean Meat minimal grease/oil), Potato, Fruit or and Low-Fat Lean Meat, Fruit or Fruit Juice Sauce, Sweet Fruit Juice Potato, Fruit or Fruit Juice 1-2 Hours Prior Oatmeal or Low- Whole Grain Bagel Energy Bars Sugar Cereal with or Toast, Fruit Low-Fat Milk, Fruit Immediately Prior Sports Drinks Energy Bars Fruit
In Game. Once the competition commences the sole goal will be to replace the carbohydrates, electrolytes, and water that the body loses during exercise. This can be accomplished with sports electrolyte beverages, ideally one that also contains a small amount of protein and caffeine. These drinks are not very commonly occurring in the commercial market at this juncture but the optimal beverage can be constructed on ones own using powdered sports drink mix, protein powder, and powdered caffeine (all easily purchasable online). For ideal digestibility it should be 5-7% carbohydrate and 2% or less of protein. This equates to 5-7 grams of carbs and 2 grams of protein per 100mL of drink 52
(~1.5-2.1 grams per fluid ounce). The recommended caffeine content would be 16mg per
100mL (~4.7mg per fluid ounce).
Postgame. Immediately following competition it is crucial to get protein and carbohydrates into the body in order to jumpstart the rebuilding and recovery process. In addition, the fluids lost by the body through sweat need to be replenished. An athlete should consume 680mL (23 fluid ounces) of water for every pound of body weight lost during exercise. Finally, alcohol consumption should be avoided as research has shown that greater than 2.5 standard drinks will impair the body's ability to regenerate.
Table 4 Postgame Meal Plan Time Option 1 Option 2 Option 3 Immediate Recovery Shake Protein Shake, Low-Fat Chocolate (Protein and Carbs) Sports Drink, Fruit Milk, Fruit Dinner Brown Rice with Whole Grain Pasta Low-Fat Whole Lean Meat, with Lean Meat and Wheat Pizza with Vegetables Low-Fat Sauce, Lean Meat, Vegetables Vegetables
Budgetary Advice
• Cooking meals for yourself will be significantly cheaper and likely healthier than
eating out all of the time.
• Teammates cooking and eating together will generally save money over everyone
buying individually and will likely result in less food going to waste or spoiling. Also,
the little extra team bonding is rarely a bad thing.
• When following the two prior tips, buying items in bulk will be a great option to save
money. Athletes will often go through a lot of the same foods routinely so they will 53
be needed is higher quantities anyway. Team trips to Cotsco, Sam's Club, or similar
stores are a good option.
• Generic brands are fine to buy when trying to save money. Just be sure to compare
the nutrition info on the package to the name brand to insure that they contain the
same ingredients and nutrients.
• It is not always the best decision to buy all groceries from one store. Often money can
be saved by figuring out which items are cheaper at different stores and shopping
accordingly.
54
Strength and Conditioning Program
Menus
Table 5 Exercise Menu Full Body Hang Power Clean Power Clean Clean pull Front Squat to Push Press Lower Body Back Squat Front Squat Overhead Squat Bulgarian Split Squat RDL Single Leg RDL Walking Lunges Lateral Lunges Glute Ham Raise Nordic Hamstring Bench Bucks Physioball Fall Hamstring Curl Good Morning Step Up to Reverse Calf Raise Single Leg Calf Lunge Raise
Monster Walks Wall Sit Hip Abduction Hip Adduction Upper Body Bench Press Overhead Press Push Press Pullups Chinups Dumbbell Bench Incline Dumbbell Dumbbell Press and Press Rotate Chest Fly Single Arm Row Inverted Row Curl to Press Tricep Pullover Tricep Dips Upright Row Front Raise Side Raise Shoulder Rotations Pushups Plyometrics Landing Drill Box Jump Box jump to Depth Squat Jumps Jump Switch Jumps Bulgarian Jump Ice Skaters Pogo Hops- Front Pogo Hops- Lateral Med Ball Pushups Med Ball Broad Med Ball Slam jump Med Ball Chest Med Ball Overhead Med Ball Side Pass Throw Tosses
55
Table 6 Core Menu Primarily Strength Primarily Stability Sit-Up Plank Crunch Side Plank Oblique Crunch Shoulder Touches Reverse Crunch Dead Bugs V-Up V-Sit Side V-Up Side V-Sit Russian Twist Abdominal Rollout Bicycle Superman Bench Throws Glute Bridge Ball Exchange Cable Anti-Rotation Alternating Superman Opposites Back Raise Cable Rotations
Table 7 Conditioning Menu Exercise Purpose Long Distance (LSD) Running Basic cardiovascular training at a slower steady pace Tempo Running Faster steady pace running Intervals- Jogging or Dribbling Track More specific training useful for improving VO2 max 120 yard Sprints Used for training speed 20 yard Sprints Used for training acceleration Yo-Yo Intermittent Recovery Test Used for training / testing repeated sprint ability
56
Exercise Descriptions
Olympic.
Figure 1. Clean Pull Purpose: Lower body power (Quadriceps, Posterior chain) Coaching points: Chest should be pointed forward at the start with shoulders advanced of the bar. Chest and hips should rise at same rate. Legs should be generating the majority of the force (primarily the glutes). The bar should stay close to the body. Heels will come off the ground due to upward momentum but should not be active. Elbows should not bend. Shoulders shrug up at the very top
Figure 2. Hang Power Clean Purpose: Lower body power (Quadriceps, Posterior chain) Coaching points: Bar starts just above knee. Chest should be pointed forward at the start with shoulders advanced of the bar. Chest and hips should rise at same rate. Legs should be generating the majority of the force (primarily the glutes). The bar should stay close to the body. Heels will come off the ground due to upward momentum but should not be active. Elbows bend when the bar passes hips. When the bar reaches the top, the legs bend slightly to get underneath and the elbows tuck in front to catch it.
57
Figure 3. Power Clean Purpose: Lower body power (Quadriceps, Posterior chain) Coaching points: Chest should be pointed forward at the start with shoulders advanced of the bar. Chest and hips should rise at same rate. Legs should be generating the majority of the force (primarily the glutes). The bar should stay close to the body. Heels will come off the ground due to upward momentum but should not be actively plantarflexing. Elbows bend when the bar passes hips. When the bar reaches the top, the legs bend slightly to get underneath and the elbows tuck in front (pointing straight ahead) to catch it.
Lower Body.
Figure 4. Back Squat (High Bar) Purpose: Lower body strength (Quadriceps, Posterior chain) Coaching points: Butt should track back like sitting into a chair. Chest should remain pointing forward, do not allow back to hunch. Knees should track straight over, but not past, toes.
58
Figure 5. Bench Bucks Purpose: Lower body strength (Posterior chain) Coaching points: Knee on active leg should remain flexed 90 degrees. Inactive leg should stay in straight line with torso
Figure 6. Bulgarian Split Squat Purpose: Lower body strength (Quadriceps, Posterior chain) Coaching points: Knee should track over, but not past, the toes. Torso should remain as vertical as possible
Figure 7. Calf Raise Purpose: Lower body strength (calves)
Coaching points: Emphasize eccentric phase and hold at the top
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Figure 8. Front Squat Purpose: Lower body strength (Quadriceps, Posterior chain) Coaching points: Butt should track back like sitting into a chair. Elbows should remain up and pointing forward, do not allow back to hunch. Knees should track straight over, but not past, toes.
Figure 9. Good Morning Purpose: Lower body strength (Posterior chain) Coaching points: Knees should not bend as hips hinge. Back should remain tight and not hunch.
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Figure 10. Glute Ham Raise Purpose: Lower body strength (Posterior chain) Coaching points: Glutes should extend body to straight line before hamstrings are contracted. Torso should stay up as hamstrings contract.
Figure 11. Hip Abduction Purpose: Lower body strength (Abductors) Coaching points: Movement should be slow and controlled throughout
Figure 12. Hip Adduction Purpose: Lower body strength (Adductors) Coaching points: Movement should be slow and controlled throughout
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Figure 13. Lateral Lunges Purpose: Lower body strength (Adductors, Posterior chain) Coaching points: Butt should track out like sitting into a chair. Chest should remain up and pointing forward. Bar should remain parallel to ground.
Figure 14. Monster Walks Purpose: Lower body strength (Abductors, Posterior chain) Coaching points: All versions should be done in a ¼ squat. Steps should be slow and methodical. For forward and backward, feet should remain shoulder width and parallel to one another. For lateral, the feet should never move closer than shoulder width.
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Figure 15. Nordic Hamstring Fall Purpose: Lower body strength (Hamstrings) Coaching points: Fall should be controlled and as slow as possible. Torso should remain in straight line with thighs.
Figure 16. Overhead Squat Purpose: Lower body strength (Quadriceps, Posterior chain) Coaching points: Legs can be used to push bar overhead. Bar generally remains 6-8 inches overhead, but could be lower if the grip needs to be wider. Bar should stay slightly behind ears when it is overhead. Deep breath should be taken before going down and held till coming back up. Butt should track back like sitting into a chair. Chest should remain up and pointing forward, do not allow back to hunch. Knees should track straight over, but not past, toes.
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Figure 17. Physioball Hamstring Curl Purpose: Lower body strength (Hamstrings) Coaching Points: Butt should remain off the ground. Heels should dig into the ball.
Figure 18. RDL Purpose: Lower body strength (Posterior chain) Coaching Points: Knees should only bend slightly as hips hinge out. Back should remain tight and not hunch. Only go down as far as possible while maintaining back angle.
Figure 19. Single Leg RDL Purpose: Lower body strength (Posterior chain) Coaching Points: Back should remain tight and not hunch. Float the back heel up while maintaining back angle. Balance should be maintained as well. 64
Figure 20. Step Up to Reverse Lunge Purpose: Lower body strength (Quadriceps, Posterior chain) Coaching Points: Torso should remain vertical throughout and dumbbells should not swing. On the lunge the back knee should stop just shy of the ground.
Figure 21. Walking Lunges Purpose: Lower body strength (Quadriceps, Posterior chain) Coaching Points: Torso should remain vertical throughout and dumbbells should not swing. Steps should be long and controlled. On the lunge the trailing knee should stop just shy of the ground. The lead knee should track over, but not past, the toes.
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Figure 22. Wall Sit Purpose: Lower body strength (Quadriceps, Posterior chain) Coaching Points: Back should remain pressed against the wall. Knees and hips should both remain flexed to 90 degrees.
Upper Body.
Figure 23. Bench Press Purpose: Upper body strength (Chest) Coaching points: Bar should be 1-2 inches above nipple line. Bar should touch chest lightly but do not bounce it off. Back should remain flat against the bench.
Figure 24. Chest Fly Purpose: Upper body strength (Chest) Coaching points: Elbows should be kept as straight as possible. Arms should not go below parallel to ground. Back should remain flat against the bench.
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Figure 25. Chinups Purpose: Upper body strength (Biceps, Back) Coaching points: Arms should be fully extended at bottom. Legs should not kick to gain momentum when pulling up.
Figure 26. Curl to Press Purpose: Upper body strength (Biceps, Shoulders) Coaching Points: Core should be engaged so torso does not move excessively. Elbow should get fully extended at the top. Arm should be slightly behind ear when overhead.
Figure 27. Dumbbell Bench Press Purpose: Upper body strength (Chest) Coaching Points: Elbows should be wide away from body. Upper arms should not go below parallel to ground. Back should remain flat against the bench.
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Figure 28. Dumbell Press and Rotate Purpose: Upper body strength (Shoulders) Coaching Points: Core should be engaged so torso does not move excessively. Elbow should get fully extended at the top. Dumbells should be slightly behind ear when overhead.
Figure 29. Front Raise Purpose: Upper body strength (Shoulders) Coaching Points: Core should be engaged so torso does not move excessively. Dumbbell should make it up to even with top of shoulder. Arm / Elbow should remain straight.
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Figure 30. Incline Dumbbell Press Purpose: Upper body strength (Chest, Shoulders) Coaching Points: Elbows should be wide away from body. Elbows should get fully extended at the top. Back should remain flat against the bench.
Figure 31. Inverted Row Purpose: Upper body strength (Back) Coaching Points: Core should be engaged to keep body in straight line. Elbows should be wide away from body.
Figure 32. Overhead Press Purpose: Upper body strength (Shoulders) Coaching Points: Core should be engaged so torso remains straight and back does not arch. Head should push through after the bar passes. Elbows should get fully extended at the top. Bar should be slightly behind ear when overhead. 69
Figure 33. Pullups Purpose: Upper body strength (Back) Coaching points: Arms should be fully extended at bottom. Legs should not kick to gain momentum.
Figure 34. Push Press Purpose: Upper body strength (Shoulders), Lower body strength (Quadriceps, Posterior chain) Coaching Points: Dip should be quick and just deep enough to engage legs. Core should be engaged so torso remains straight and back does not arch. Head should push through after the bar passes. Elbows should get fully extended at the top. Bar should be slightly behind ear when overhead.
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Figure 35. Pushups Purpose: Upper body strength (Chest) Coaching Points: Chest should touch to the ground at the bottom.
Figure 36. Shoulder Rotations Purpose: Upper body strength / stability (Shoulder) Coaching Points: Elbow should remain pointing straight out. Elbow should remain flexed 90 degrees. When moving into external rotation the arm should no go past parallel to the ground .
Figure 37. Side Raise Purpose: Upper body strength (Shoulders) Coaching Points: Core should be engaged so torso does not move excessively. Dumbbell should make it up to even with top of shoulder. Arm / Elbow should remain straight.
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Figure 38. Single Arm Row Purpose: Upper body strength (Back) Coaching Points: Back should remain parallel to ground and should not twist as the arm comes up. Upper arm should pass the body at the top.
Figure 39. Tricep Dips Purpose: Upper body strength (Triceps) Coaching points: Elbows must flex past 90 degrees at the bottom. Elbows should be fully extended at the top.
Figure 40. Tricep Pullover Purpose: Upper body strength (Triceps) Coaching points: Make sure to grip dumbbell well with both hands. Reach as far down behind head as possible. Try to keep upper arms and elbows parallel throughout the motion. 72
Figure 41. Upright Row Purpose: Upper body strength (Shoulders) Coaching points: Bar should stay close to the body. Elbows should end higher than the shoulders.
Plyometrics.
Figure 42. Box Jumps Purpose: Lower body power (Quadriceps, Posterior chain) Coaching points: Dip should be quick and just deep enough to engage legs. Explode upward with full triple extension. Land in “athletic stance” with head and chest up.
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Figure 43. Box Jump to Depth Jump Purpose: Lower body power (Quadriceps, Posterior chain) Coaching points: Dip should be quick. Explode into full triple extension. Land in “athletic stance” with head and chest up. Step forward off of the box. For the depth jump, dip and jump immediately upon landing from the drop.
Figure 44. Bulgarian Jumps Purpose: Lower body power (Quadriceps, Posterior chain) Coaching points: Dip should be quick. Explode upward pushing off front leg then tuck it up at the peak height. Sink into the split squat to cushion the landing.
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Figure 45. Ice Skaters Purpose: Lower body power (Quadriceps, Posterior chain) Coaching points: Cover as much ground as possible. Stick the landing for a couple seconds before pushing back off.
Figure 46. Landing Drill Purpose: Acquiring proper landing technique for other plyometric exercises Coaching points: Step forward off of the box. Land in “athletic stance” with head and chest up.
Figure 47. Med Ball Broad Jumps Purpose: Lower body power (Quadriceps, Posterior chain) Coaching points: Dip quickly and explode forward as far as possible. Land in “athletic stance” with head and chest up. 75
Figure 48. Med Ball Chest Passes Purpose: Upper body power (Chest) Coaching points: Elbows should be wide away from body. Turn thumbs down on the release.
Figure 49. Med Ball Overhead Throws Purpose: Upper body power (Abdominals, Triceps) Coaching points: Activate the abs to produce more force. Follow through on the release.
Figure 50. Med Ball Pushups Purpose: Upper body power (Chest) Coaching points: Dip quickly and explode upward. Catch with hands in the center of the ball. 76
Figure 51. Med Ball Side Tosses Purpose: Upper body power (Abdominals) Coaching points: Keep feet parallel. Twist whole torso not just arms.
Figure 52. Med Ball Slams Purpose: Upper body power (Abdominals, Triceps) Coaching points: Fully extend hips, knees, and back at the top. Engage abs more than shoulders when throwing down.
Figure 53. Pogo Jumps Purpose: Lower body quickness Coaching points: Stay on toes and push off as quickly as possible.
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Figure 54. Pogo Jumps, Lateral Purpose: Lower body quickness Coaching points: Stay on toes and push off as quickly as possible.
Figure 55. Squat Jumps Purpose: Lower body power (Quadriceps, Posterior chain) Coaching points: Fully extend when leaving the ground. Jump as high as possible and land back into the squat in the same location. Minimize time between reps.
Figure 56. Switch Jumps Purpose: Lower body power (Quadriceps, Posterior chain) Coaching points: Jump as high as possible each time. Get deep into the lunge on each side. 78
Agility
Table 8 Agility Categories Flexibility (Dynamic Examples: Jog and hug the knee, High skip, Airplanes, Warmup) Knee across skip, Knee out skip, Lateral run, Shuffle, Carioca, Hurdle walk, Walking lunges, Russian walk Mechanics of Running Examples: Arm leg switches, Arm drive jump, Dead leg run, Shuffle and turn, Quick sidestep, Jumping, Hopping, Twist jumps Innervations (Quickfeet) Examples: Single run, Double run, Lateral run, Lateral step in/out, Dead leg run, Icky shuffle, Hopscotch, 2 forward 1 back, Jumps, Forward and backward jumps, Twist jumps, Hop in/out, Carioca, Line switches, Line speed jumps, Jumps around a box Accumulation of Potential Examples: Balance pad, Swerve runs, Fast feet zig zags, (Basic Programmed Agility Speed changes during run, 4 cone/4 angle, Star drill, Other Drills) pre-programmed drills Explosion Examples: Plyometrics, Overspeed (assisted) running, Overspeed (assisted) lateral movement, Resisted running, Resisted lateral movement Expression of Potential Examples: Reactive agility, Partner races, Mirroring, (Functional Agility Drills) Robbing the nest
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Based on the timeframe of the proposed new collegiate soccer season the periodization will be as follows:
Table 9 Periodization Plan Period Contents Approximate Dates Offseason 2.5×4 week mesocycles (4 weeks focused on Late May- Mid hypertrophy, 6 weeks focused on basic July strength) Preseason 1x 4 week mesocycle (4 weeks focused on Mid July- Mid strength/power) Aug Non-Conference 2.5×4 week mesocycles (10 weeks of Late Aug- Early Season maintenance) Nov
Winter Break 3×4 week mesocycles (2 week break, 2 weeks Early Nov- Early focused on hypertrophy, 4 weeks focused on Feb basic strength, 4 weeks focused on strength/power) Conference 2.5-3×4 week mesocycles (10 weeks Early Feb- Mid Season maintenance) Apr Possible Playoffs Potentially a couple weeks of games, no Mid Apr- Late organized training will be conducted Apr Postseason 1-1.5 month break depending on playoff Late Apr- Late involvement, no organized training May
For all conditioning activities in this program, 10 miles per hour is the maximum speed possible for primarily aerobic exercise. Based on this 8 - 8.5 miles per hour would be the speed for lactate threshold based training and 7 miles per hour the target speed for long distance running.
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Offseason
During this period there will be 4 lifting days per week. They will each be categorized into one of two primary focuses, lower body or upper body and plyometrics. There will be two conditioning sessions per week as well. Agility training will begin in the middle stages of this period, and will consist of two sessions each week.
Hypertrophy / Endurance Cycle: 3-6 sets of 10-20 reps at 50-75% intensity.
Table 10 Offseason Week 1 Session 1, Lower Body Session 2, Upper Body and Plyos Hang power clean 6×5 Overhead press 3x10 Front squat 3x10 1. Box jumps w/ landing drill 3x10 1. Romanian deadlift (RDL) 3x10 2. Pullups 3x10 2. Lateral lunges 3x10 1. Dumbbell bench press 3x10 1. Nordic hamstring falls 3x10 2. Pogo jumps- lateral 3x20 2. Step up to reverse lunge 3x10 1. Chest fly 3x10 3. Calf raise 3x15 2. Single arm row 3x10 4. Hip abduction 3x12 3. Tricep pullover extension 3x12 Core Core Session 3, Lower Body Session 4, Upper Body and Plyos Clean pull 6×5 Bench press 3x10 Back squat 3x10 1.Pogo jumps 3x20 1. Overhead squat 3x5 2. Chinups 3x10 2. Single leg RDL 3x10 3. Incline dumbbell press 3x10 1. Bulgarian split squat 3x10 1. Squat jumps 3x12 2. Glute ham raise 3x10 2. Curl to press 3x12 1. Monster walks 3x 1. Front raise 3x15 2. Good morning 3x10 2. Side raise 3x15 3. Single leg calf raise 3x12 3. Shoulder rotations 3x10 4. Hip adduction 3x12 Core Core Conditioning Session 1 Conditioning Session 2 Distance run- 30 min trail/campus run at Distance run- 30 min trail/campus run at 70% 70% 3.5 miles 3.5 miles *Numbers indicate supersetted exercises
*Core should consist of at least two strength and two stability exercises
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Table 11 Offseason Week 2 Session 1, Lower Body Session 2, Upper Body and Plyos Hang power clean 6×5 Bench press 3x10 Front squat 3x10 1. Box jumps w/ land drill 3x10 1. RDL 3x10 2. Pullups 3x10 2. Lateral lunges 3x10 1. Dumbbell press and rotate 3x10 1. Nordic hamstring falls 3x10 2. Pogo jumps- lateral 3x20 2. Step up to reverse lunge 3x10 1. Pushups 3x15 3. Calf raise 3x15 2. Inverted row 3x12 4. Hip abduction 3x12 3. Tricep dips 3x10 Core Core Session 3, Lower Body Session 4, Upper Body and Plyos Clean pull 6×5 Push press 3x10 Back squat 3x10 1. Pogo jumps 3x20 1. Overhead squat 3x5 2. Chinups 3x10 2. Single leg RDL 3x10 3. Incline dumbbell press 3x10 1. Walking lunges 3x12 1. Squat jumps 3x12 2. Bench bucks 3x12 2. Curl to press 3x12 1. Monster walks 3x 1. Upright row 2x12 2. Physioball hamstring curls 3x10 2. Front raise 2x15 3. Single leg calf raise 3x12 3. Side raise 2x15 4. Hip adduction 3x12 4. Shoulder rotations 2x10 Core Core Conditioning Session 1 Conditioning Session 2 Distance run- 35 min trail/campus run at Tempo run- 20 min track/field run at 80% 70% 2.67 miles 4.1 miles
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Table 12 Offseason Week 3 Session 1, Lower Body Session 2, Upper Body and Plyos Hang power clean 6×5 Overhead press 4x8 Front squat 4x8 1. Box jumps w/ land drill 3x8 1. RDL 4x8 2. Pullups 3x8 2. Lateral lunges 4x8 1. Dumbbell bench press 3x8 1. Nordic hamstring falls 3x8 2. Pogo jumps- lateral 3x20 2. Step up to reverse lunge 3x8 1. Chest fly 3x8 3. Calf raise 3x15 2. Single arm row 3x8 4. Hip abduction 3x12 3. Tricep pullover extension 3x8 Core Core Session 3, Lower Body Session 4, Upper Body and Plyos Clean pull 6×5 Bench press 4x8 Back squat 4x8 1. Pogo jumps 3x20 1. Overhead squat 3x5 2. Chinups 3x8 2. Single leg RDL 3x8 3. Incline dumbbell press 3x8 1. Bulgarian split squat 3x8 1. Squat jumps 3x8 2. Glute ham raise 3x8 2. Curl to press 3x8 1. Monster walks 3x8 1. Front raise 3x15 2. Good morning 3x8 2. Side raise 3x15 3. Single leg calf raise 3x12 3. Shoulder rotations 3x10 4. Hip adduction 3x12 Core Core Conditioning Session 1 Conditioning Session 2 Distance run- 40 min trail/campus run at Tempo run- 20 min track/field run at 80% 70% 2.67 miles 4.67 miles
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Table 13 Offseason Week 4 Session 1, Lower Body Session 2, Upper Body and Plyos Hang power clean 6×5 Bench press 4x8 Front squat 4x8 1. Box jumps w/ land drill 3x8 1. RDL 4x8 2. Pullups 3x8 2. Lateral lunges 4x8 1. Dumbbell press and rotate 3x8 1. Nordic hamstring falls 3x8 2. Pogo jumps- lateral 3x20 2. Step up to reverse lunge 3x8 1. Pushups 3x15 3. Calf raise 3x12 2. Inverted row 3x8 4. Hip abduction 3x10 3. Tricep dips 3x8 Core Core Session 3, Lower Body Session 4, Upper Body and Plyos Clean pull 6×5 Push press 4x8 Back squat 4x8 1. Pogo jumps 3x20 1. Overhead squat 3x5 2. Chinups 3x8 2. Single leg RDL 3x8 3. Incline dumbbell press 3x8 1. Walking lunges 3x8 1. Squat jumps 3x8 2. Bench bucks 3x8 2. Curl to press 3x8 1. Monster walks 3x 1. Upright row 2x10 2. Physioball hamstring curls 3x8 2. Front raise 2x15 3. Single leg calf raise 3x10 3. Side raise 2x15 4. Hip adduction 3x10 4. Shoulder rotations 2x10 Core Core Conditioning Session 1 Conditioning Session 2 Distance run- 45 min trail/campus run at Tempo run- 20 min track/field run at 80% 70% 2.67 miles 5.25 miles
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Basic Strength Cycle: 3-5 sets of 4-8 reps at 80-90% intensity.
Table 14 Offseason Week 5 Session 1, Lower Body Session 2, Upper Body and Plyos Hang power clean 5×5 Overhead press 4x7 Front squat 4x7 1.Box jumps 3x7 1.RDL 3x7 2. Pullups 3x7 2. Lateral lunges 3x7 1. Dumbbell bench press 3x7 1. Nordic hamstring 3x7 2. Pogo jumps lateral 3x20 2. Step up to reverse lunge 3x7 1. Chest fly 3x7 3. Calf raise 3x12 2. Single arm row 3x7 4. Hip abduction 3x8 3. Tricep pullover extension 3x7 Core Core Session 3, Lower Body Session 4, Upper Body and Plyos Clean pull 5×5 Bench press 4x7 Back squat 4x7 1. Pogo jumps 3x20 1. Overhead squat 3x5 2. Chinups 3x7 2. Single leg RDL 3x7 3. Incline dumbbell press 3x7 1. Bulgarian split squat 3x7 1. Switch jumps 3x8 2. Glute ham raise weighted 3x7 2. Curl to press 3x7 1. Monster walks 3x 1. Upright row 2x8 2. Good morning 3x7 2. Front raise 2x8 3. Single leg calf raise 3x10 3. Side raise 2x8 4. Hip adduction 3x8 4. Shoulder rotations 2x10 Core Core Conditioning Session 1 Conditioning Session 2 4 min run / 3 min jog intervals x4 85% / 4 min fast / 3 min slow dribbling track 50% intervals x4 75% / 50% 3.25 miles 3 miles Agility Session 1 Agility Session 2 Flexibility- 15 mins, Mechanics- 22 mins, Flexibility- 15 mins, Mechanics- 22 mins, Innervations- 23 mins Innervations- 23 mins *Agility category elaboration and specific exercises can be found prior to the program
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Table 15 Offseason Week 6 Session 1, Lower Body Session 2, Upper Body and Plyos Hang power clean 5×5 Bench press 4x7 Front squat 4x7 1. Box jumps 3x7 1. RDL 3x7 2. Pullups 3x7 2. Lateral lunges 3x7 1. Dumbbell press and rotate 3x7 1. Nordic hamstring falls (weighted) 3x7 2. Pogo jumps- lateral 3x20 2. Step up to reverse lunge 3x7 1. Pushups (weighted) 3x10 3. Calf raise 3x12 2. Inverted row 3x7 4. Hip abduction 3x8 3. Tricep dips 3x8 Core Core Session 3, Lower Body Session 4, Upper Body and Plyos Clean pull 5×5 Push press 4x7 Back squat 4x7 1. Pogo jumps 3x20 1. Overhead squat 3x5 2. Chinups 3x7 2. Single leg RDL 3x7 3. Incline dumbbell press 3x7 1. Walking lunges 3x7 1. Squat jumps 3x7 2. Bench bucks 3x7 2. Curl to press 3x7 1. Monster walks 3x 1. Upright row 2x8 2. Physioball hamstring curls 3x7 2. Front raise 2x8 3. Single leg calf raise 3x10 3. Side raise 2x8 4. Hip adduction 3x8 4. Shoulder rotations 2x10 Core Core Conditioning Session 1 Conditioning Session 2 4 min run / 3 min jog intervals x4 85% / 4 min fast / 3 min slow dribbling track 50% intervals x4 75% / 50% 3.25 miles 3 miles Agility Session 1 Agility Session 2 Flexibility- 15 mins, Mechanics- 15 mins, Flexibility- 15 mins, Mechanics- 15 mins, Innervations- 24 mins, Accumulation of Innervations- 24 mins, Accumulation of Potential- 6 mins Potential- 6 mins
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Table 16 Offseason Week 7 Session 1, Lower Body Session 2, Upper Body and Plyos Hang power clean 5×5 Overhead press 4x6 Front squat 4x6 1. Box jumps 3x6 1. RDL 3x6 2. Pullups 3x6 2. Lateral lunges 3x6 1. Dumbbell bench press 3x6 1. Nordic hamstring falls 3x6 2. Pogo jumps- lateral 3x20 2. Step up to reverse lunge 3x6 1. Chest fly 3x6 3. Calf raise 3x12 2. Single arm row 3x6 4. Hip abduction 3x8 3. Tricep pullover extension 3x6 Core Core Session 3, Lower Body Session 4, Upper Body and Plyos Clean pull 5×5 Bench press 4x6 Back squat 4x6 1. Pogo jumps 3x20 1. Overhead squat 3x5 2. Chinups 3x6 2. Single leg RDL 3x6 3. Incline dumbbell press 3x6 1. Bulgarian split squat 3x6 1. Switch jumps 3x6 2. Glute ham raise weighted 3x6 2. Curl to press 3x6 1. Monster walks 3x 1. Upright row 2x8 2. Good morning 3x8 2. Front raise 2x8 3. Single leg calf raise 3x10 3. Side raise 2x8 4. Hip adduction 3x8 4. Shoulder rotations 2x10 Core Core Conditioning Session 1 Conditioning Session 2 4 min run / 3 min jog intervals x4 85% / 4 min fast / 3 min slow dribbling track 50% intervals x4 75% / 50% 3.25 miles 3 miles Agility Session 1 Agility Session 2 Flexibility- 12 mins, Mechanics- 12 mins, Flexibility- 12 mins, Mechanics- 12 mins, Innervations- 15 mins, Accumulation of Innervations- 15 mins, Accumulation of Potential- 13 mins, Explosion- 8 mins Potential- 13 mins, Explosion- 8 mins
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Table 17 Offseason Week 8 Session 1, Lower Body Session 2, Upper Body and Plyos Hang power clean 5×5 Bench press 4x6 Front squat 4x6 1. Box jumps 3x6 1. RDL 3x6 2. Pullups 3x6 2. Lateral lunges 3x6 1. Dumbbell press and rotate 3x6 1. Nordic hamstring falls (weighted) 3x6 2. Pogo jumps- lateral 3x20 2. Step up to reverse lunge 3x6 1. Pushups (weighted) 3x10 3. Calf raise 3x12 2. Inverted row 3x6 4. Hip abduction 3x8 3. Tricep dips 3x6 Core Core Session 3, Lower Body Session 4, Upper Body and Plyos Clean pull 5×5 Push press 4x6 Back squat 4x6 1. Pogo jumps 3x20 1. Overhead squat 3x5 2. Chinups 3x6 2. Single leg RDL 3x6 3. Incline dumbbell press 3x6 1. Walking lunges 3x6 1. Squat jumps 3x6 2. Bench bucks 3x6 2. Curl to press 3x8 1. Monster walks 3x 1. Upright row 2x8 2. Physioball hamstring curls 3x6 2. Front raise 2x8 3. Single leg calf raise 3x10 3. Side raise 2x8 4. Hip adduction 3x8 4. Shoulder rotations 2x10 Core Core Conditioning Session 1 Conditioning Session 2 4 min run / 3 min jog intervals x4 85% / 4 min fast / 3 min slow dribbling track 50% intervals x4 75% / 50% 3.25 miles 3 miles Agility Session 1 Agility Session 2 Flexibility- 11 mins, Mechanics- 11 mins, Flexibility- 11 mins, Mechanics- 11 mins, Innervations- 11 mins, Accumulation of Innervations- 11 mins, Accumulation of Potential- 11 mins, Explosion- 10 mins, Potential- 11 mins, Explosion- 10 mins, Expression of Potential- 6 mins Expression of Potential- 6 mins
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Table 18 Offseason Week 9 Session 1, Lower Body Session 2, Upper Body and Plyos Power clean 5×5 Overhead press 4x6 Front squat 4x6 1. Box jumps 3x6 1. RDL 3x6 2. Pullups 3x6 2. Lateral lunges 3x6 1. Dumbbell bench press 3x6 1. Nordic hamstring falls 3x8 2. Pogo jumps- lateral 3x20 2. Step up to reverse lunge 3x6 1. Chest fly 3x6 3. Calf raise 3x12 2. Single arm row 3x6 4. Hip abduction 3x8 3. Tricep pullover extension 3x6 Core Core Session 3, Lower Body Session 4, Upper Body and Plyos Clean pull 5×5 Bench press 4x6 Back squat 4x6 1. Pogo jumps 3x20 1. Overhead squat 3x5 2. Chinups 3x6 2. Single leg RDL 3x6 3. Incline dumbbell press 3x6 1. Bulgarian split squat 3x6 1. Switch jumps 3x6 2. Glute ham raise (weighted) 3x6 2. Curl to press 3x6 1. Monster walks 3x 1. Upright row 2x8 2. Good morning 3x6 2. Front raise 2x8 3. Single leg calf raise 3x10 3. Side raise 2x8 4. Hip adduction 3x8 4. Shoulder rotations 2x10 Core Core Conditioning Session 1 Conditioning Session 2 4 min run / 3 min jog intervals x4 85% / 4 min fast / 3 min slow dribbling track 50% intervals x4 75% / 50% 3.25 miles 3 miles Agility Session 1 Agility Session 2 Flexibility- 11 mins, Mechanics- 10 mins, Flexibility- 11 mins, Mechanics- 10 mins, Innervations- 11 mins, Accumulation of Innervations- 11 mins, Accumulation of Potential- 12 mins, Explosion- 10 mins, Potential- 12 mins, Explosion- 10 mins, Expression of Potential- 6 mins Expression of Potential- 6 mins
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Table 19 Offseason Week 10 Session 1, Lower Body Session 2, Upper Body and Plyos Power clean 5×5 Overhead press 4x6 Front squat 4x6 1. Box jumps 3x6 1. RDL 3x6 2. Pullups 3x6 2. Lateral lunges 3x6 1. Dumbbell bench press 3x6 1. Nordic hamstring falls 3x8 2. Pogo jumps- lateral 3x20 2. Step up to reverse lunge 3x6 1. Chest fly 3x6 3. Calf raise 3x12 2. Single arm row 3x6 4. Hip abduction 3x8 3. Tricep pullover extension 3x6 Core Core Session 3, Lower Body Session 4, Upper Body and Plyos Clean pull 5×5 Bench press 4x6 Back squat 4x6 1. Pogo jumps 3x20 1. Overhead squat 3x5 2. Chinups 3x6 2. Single leg RDL 3x6 3. Incline dumbbell press 3x6 1. Bulgarian split squat 3x6 1. Switch jumps 3x6 2. Glute ham raise (weighted) 3x6 2. Curl to press 3x6 1. Monster walks 3x 1. Upright row 2x8 2. Good morning 3x6 2. Front raise 2x8 3. Single leg calf raise 3x10 3. Side raise 2x8 4. Hip adduction 3x8 4. Shoulder rotations 2x10 Core Core Conditioning Session 1 Conditioning Session 2 4 min run / 3 min jog intervals x4 85% / 4 min fast / 3 min slow dribbling track 50% intervals x4 75% / 50% 3.25 miles 3 miles Agility Session 1 Agility Session 2 Flexibility- 10 mins, Mechanics- 10 mins, Flexibility- 10 mins, Mechanics- 10 mins, Innervations- 10 mins, Accumulation of Innervations- 10 mins, Accumulation of Potential- 13 mins, Explosion- 10 mins, Potential- 13 mins, Explosion- 10 mins, Expression of Potential- 7 mins Expression of Potential- 7 mins
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Preseason
During this period there will be three lifting days per week. While all muscle groups will be addressed the priorities of each day will rotate between total body, lower body, and upper body. For example, a session could have 1st priority as lower body, 2nd priority as upper body, and 3rd priority as total body. There will also be three conditioning sessions per week. Agility training will be reduced to one session each week.
Strength / Power Cycle: 3-5 sets of 2-5 reps at 70-95% intensity.
Table 20 Preseason Week 1 Session 1: Priority Ranks- Session 2: Priority Ranks- Session 3: Priority Ranks- Total Body, Lower Body, Lower Body, Upper Body, Upper Body, Total Body, Upper Body Total Body Lower Body Power clean 5x3 heavy Back squat 4x5 heavy Clean pull 4x4 medium weight Front squat/ push press weight 1. RDL 3x5 medium 3x5 light/med weight 1. Overhead squat 3x5 low weight 1. Chinups (weighted) 3x5 weight 2. Pullups 3x5 med weight 2. Ice skaters 3x6 3. Calf raises 3x12 2. Step up to reverse lunge Bench press 4x5 heavy 1. Dumbbell bench press 3x5 heavy weight weight 3x5 low weight 1. Single leg box jump 1. Lateral lunges 3x5 2. Nordic hamstring falls (Bulgarian position) 3x5 2. Dumbbell incline press 3x8 2. Glute ham raise 3x8 3x5 3. Shoulder rotations 3x10 3. Single leg calf raise 1. Single leg RDL 3x5 Box jump to depth jump 3x10 2. Press and twist 3x5 4x4 1. Wall sit 3x1min 1. Hip abduction and Med ball circuit (broad 2. Monster walks 3x adduction 3x8 each jump and throw, slam, Core 2. Med ball pushups 3x8 chest pass, overhead Core throw, side tosses)3x5each Core Conditioning Session 1 Conditioning Session 2 Conditioning Session 3 4 min run / 3 min jog Speed- 12 x 120 yd sprints 4 min fast / 3 min slow intervals x4 85% / 50% at 1:5 work to rest dribbling track intervals x4 3.25 miles 75% / 50% 3 miles Agility Session Flexibility- 10 mins, Mechanics- 10 mins, Innervations- 10 mins, Accumulation of Potential- 13 mins, Explosion- 10 mins, Expression of Potential- 7 mins
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Table 21 Preseason Week 2 Session 1: Priority Ranks- Session 2: Priority Ranks- Session 3: Priority Ranks- Total Body, Lower Body, Lower Body, Upper Body, Upper Body, Total Body, Upper Body Total Body Lower Body Power clean 5x3 heavy Back squat 4x5 heavy Clean pull 4x4 medium weight Front squat/ push press weight 1. RDL 3x5 medium 3x5 light/med weight 1. Overhead squat 3x5 low weight 1. Chinups (weighted) 3x5 weight 2. Pullups 3x5 med weight 2. Ice skaters 3x6 3. Calf raises 3x12 2. Step up to reverse lunge Bench press 4x5 heavy 1. Dumbbell bench press 3x5 heavy weight weight 3x5 low weight 1. Single leg box jump 1. Lateral lunges 3x5 2. Nordic hamstring falls (Bulgarian position) 3x5 2. Dumbbell incline press 3x8 2. Glute ham raise 3x8 3x5 3. Shoulder rotations 3x10 3. Single leg calf raise 1. Single leg RDL 3x5 Box jump to depth jump 3x10 2. Press and twist 3x5 4x4 1. Wall sit 3x1min 1. Hip abduction and Med ball circuit (broad 2. Monster walks 3x adduction 3x8 each jump and throw, slam, Core 2. Med ball pushups 3x8 chest pass, overhead Core throw, side tosses) 3x5 each Core Conditioning Session 1 Conditioning Session 2 Conditioning Session 3 Acceleration/ Repeated 4 min run / 3 min jog Speed- 12 x 120 yd sprints sprint ability- 10 x 20 yd intervals x4 85% / 50% at 1:5 work to rest sprint starts at 1:6 work to 3.25 miles rest, Yo-Yo Intermittent Recovery Test level 1 up to stage 11 Agility Session Flexibility- 10 mins, Mechanics- 10 mins, Innervations- 10 mins, Accumulation of Potential- 13 mins, Explosion- 10 mins, Expression of Potential- 7 mins
92
Table 22 Preseason Week 3 Session 1: Priority Ranks- Session 2: Priority Ranks- Session 3: Priority Ranks- Total Body, Lower Body, Lower Body, Upper Body, Upper Body, Total Body, Upper Body Total Body Lower Body Power clean 5x3 heavy Back squat 4x5 heavy Clean pull 4x4 medium weight Front squat/ push press weight 1. RDL 3x5 medium 3x5 light/med weight 1. Overhead squat 3x5 low weight 1. Chinups (weighted) 3x5 weight 2. Pullups 3x5 med weight 2. Ice skaters 3x6 3. Calf raises 3x12 2. Step up to reverse lunge Bench press 4x5 heavy 1. Dumbbell bench press 3x5 heavy weight weight 3x5 low weight 1. Single leg box jump 1. Lateral lunges 3x5 2. Nordic hamstring falls (Bulgarian position) 3x5 2. Dumbbell incline press 3x8 2. Glute ham raise 3x8 3x5 3. Shoulder rotations 3x10 3. Single leg calf raise 1. Single leg RDL 3x5 Box jump to depth jump 3x10 2. Press and twist 3x5 4x4 1. Wall sit 3x1min 1. Hip abduction and Med ball circuit (broad 2. Monster walks 3x adduction 3x8 each jump and throw, slam, Core 2. Med ball pushups 3x8 chest pass, overhead Core throw, side tosses) 3x5 each Core Conditioning Session 1 Conditioning Session 2 Conditioning Session 3 4 min fast / 3 min slow Acceleration/ Repeated 4 min run / 3 min jog dribbling track intervals x4 sprint ability- 10 x 20 yd intervals x4 85% / 50% 75% / 50% sprint starts at 1:6 work to 3.25 miles 3 miles rest, Yo-Yo Intermittent Recovery Test level 2 up to stage 7.2 Agility Session Flexibility- 10 mins, Mechanics- 10 mins, Innervations- 10 mins, Accumulation of Potential- 13 mins, Explosion- 9 mins, Expression of Potential- 8 mins
93
Table 23 Preseason Week 4 Session 1: Priority Ranks- Session 2: Priority Ranks- Session 3: Priority Ranks- Total Body, Lower Body, Lower Body, Upper Body, Upper Body, Total Body, Upper Body Total Body Lower Body Power clean 5x3 heavy Back squat 4x5 heavy Clean pull 4x4 medium weight Front squat/ push press weight 1. RDL 3x5 medium 3x5 light/med weight 1. Overhead squat 3x5 low weight 1. Chinups (weighted) 3x5 weight 2. Pullups 3x5 med weight 2. Ice skaters 3x6 3. Calf raises 3x12 2. Step up to reverse lunge Bench press 4x5 heavy 1. Dumbbell bench press 3x5 heavy weight weight 3x5 low weight 1. Single leg box jump 1. Lateral lunges 3x5 2. Nordic hamstring falls (Bulgarian position) 3x5 2. Dumbbell incline press 3x8 2. Glute ham raise 3x8 3x5 3. Shoulder rotations 3x10 3. Single leg calf raise 1. Single leg RDL 3x5 Box jump to depth jump 3x10 2. Press and twist 3x5 4x4 1. Wall sit 3x1min 1. Hip abduction and Med ball circuit (broad 2. Monster walks 3x adduction 3x8 each jump and throw, slam, Core 2. Med ball pushups 3x8 chest pass, overhead Core throw, side tosses) 3x5 each Core Conditioning Session 1 Conditioning Session 2 Conditioning Session 3 Speed- 12 x 120 yd sprints 4 min fast / 3 min slow Acceleration/ Repeated at 1:5 work to rest dribbling track intervals x4 sprint ability- 10 x 20 yd 75% / 50%3 miles sprint starts at 1:6 work to rest, Yo-Yo Intermittent Recovery Test level 2 up to stage 7.2 Agility Session Flexibility- 10 mins, Mechanics- 10 mins, Innervations- 10 mins, Accumulation of Potential- 13 mins, Explosion- 9 mins, Expression of Potential- 8 mins
94
Non-conference season
During this period there will ideally be two lifting days per week. There will be one weekly conditioning session focused on speed and acceleration.
Maintenance Cycle: 2-3 sets of 6-8 reps at 80-85% intensity.
Table 24 Non-Conference Season Week 1 Session 1 Session 2 Power clean 3x3 Box jumps 3x6 1. Back squat 3x6 Clean pull 3x3 2. Single leg calf raises 3x8 1. Front squat 2x6 / Overhead squat 2x5 1. Push press 3x6 2. Ice skaters 4x8 2. Pull ups 3x6 1. Bench press 3x6 3. Monster walks 3x 2. Shoulder rotations 3x8 1. Switch jumps 3x6 1. Bulgarian split squat 3x6 2. Glute ham raise 3x6 2. Single leg RDL 3x6 3. Pushup to row 3x6 3. Hip abduction 3x8 4. Hip adduction 3x8 Core Core Conditioning Session Speed / Acceleration- 5x120 yd sprints and 5x20 yd sprint starts
Table 25 Non-Conference Season Week 2 Session 1 Session 2 Power clean 3x3 Box jumps 3x6 1. Back squat 3x6 Clean pull 3x3 2. Calf raises 3x12 1. Front squat 2x6 / Overhead squat 2x5 1. Overhead press 3x6 2. Ice skaters 4x8 2. Chin ups 3x6 1. Dumbbell bench press 3x6 3. Monster walks 3x 2. Shoulder rotations 3x8 1. Single leg box jump (Bulgarian 1. Walking lunges 3x6 position) 2x6 2. RDL 3x6 2. Med ball pushups 2x6 3. Hip abduction 3x8 3. Inverted row 2x6 Core 1. Nordic hamstring falls 3x6 2. Med ball slam 3x6 3. Hip adduction 3x8 Core Conditioning Session Speed / Acceleration- 5x120 yd sprints and 5x20 yd sprint starts
95
Table 26 Non-Conference Season Week 3 Session 1 Session 2 Power clean 3x3 Box jumps 3x6 1. Back squat 3x6 Clean pull 3x3 2. Single leg calf raises 3x8 1. Front squat 2x6 / Overhead squat 2x5 1. Push press 3x6 2. Ice skaters 4x8 2. Pull ups 3x6 1. Bench press 3x6 3. Monster walks 3x 2. Shoulder rotations 3x8 1. Switch jumps 3x6 1. Bulgarian split squat 3x6 2. Glute ham raise 3x6 2. Single leg RDL 3x6 3. Pushup to row 3x6 3. Hip abduction 3x8 4. Hip adduction 3x8 Core Core Conditioning Session Speed / Acceleration- 5x120 yd sprints and 5x20 yd sprint starts
Table 27 Non-Conference Season Week 4 Session 1 Session 2 Power clean 3x3 Box jumps 3x6 1. Back squat 3x6 Clean pull 3x3 2. Calf raises 3x12 1. Front squat 2x6 / Overhead squat 2x5 1. Overhead press 3x6 2. Ice skaters 4x8 2. Chin ups 3x6 1. Dumbbell bench press 3x6 3. Monster walks 3x 2. Shoulder rotations 3x8 1. Single leg box jump (Bulgarian 1. Walking lunges 3x6 position) 2x6 2. RDL 3x6 2. Med ball pushups 2x6 3. Hip abduction 3x8 3. Inverted row 2x6 Core 1. Nordic hamstring falls 3x6 2. Med ball slam 3x6 3. Hip adduction 3x8 Core Conditioning Session Speed / Acceleration- 5x120 yd sprints and 5x20 yd sprint starts
96
Table 28 Non-Conference Season Week 5 Session 1 Session 2 Power clean 3x3 Box jumps 3x6 1. Back squat 3x6 Clean pull 3x3 2. Single leg calf raises 3x8 1. Front squat 2x6 / Overhead squat 2x5 1. Push press 3x6 2. Ice skaters 4x8 2. Pull ups 3x6 1. Bench press 3x6 3. Monster walks 3x 2. Shoulder rotations 3x8 1. Switch jumps 3x6 1. Bulgarian split squat 3x6 2. Glute ham raise 3x6 2. Single leg RDL 3x6 3. Pushup to row 3x6 3. Hip abduction 3x8 4. Hip adduction 3x8 Core Core Conditioning Session Speed / Acceleration- 5x120 yd sprints and 5x20 yd sprint starts
Table 29 Non-Conference Season Week 6 Session 1 Session 2 Power clean 3x3 Box jumps 3x6 1. Back squat 3x6 Clean pull 3x3 2. Calf raises 3x12 1. Front squat 2x6 / Overhead squat 2x5 1. Overhead press 3x6 2. Ice skaters 4x8 2. Chin ups 3x6 1. Dumbbell bench press 3x6 3. Monster walks 3x 2. Shoulder rotations 3x8 1. Single leg box jump (Bulgarian 1. Walking lunges 3x6 position) 2x6 2. RDL 3x6 2. Med ball pushups 2x6 3. Hip abduction 3x8 3. Inverted row 2x6 Core 1. Nordic hamstring falls 3x6 2. Med ball slam 3x6 3. Hip adduction 3x8 Core Conditioning Session Speed / Acceleration- 5x120 yd sprints and 5x20 yd sprint starts
97
Table 30 Non-Conference Season Week 7 Session 1 Session 2 Power clean 3x3 Box jumps 3x6 1. Back squat 3x6 Clean pull 3x3 2. Single leg calf raises 3x8 1. Front squat 2x6 / Overhead squat 2x5 1. Push press 3x6 2. Ice skaters 4x8 2. Pull ups 3x6 1. Bench press 3x6 3. Monster walks 3x 2. Shoulder rotations 3x8 1. Switch jumps 3x6 1. Bulgarian split squat 3x6 2. Glute ham raise 3x6 2. Single leg RDL 3x6 3. Pushup to row 3x6 3. Hip abduction 3x8 4. Hip adduction 3x8 Core Core Conditioning Session Speed / Acceleration- 5x120 yd sprints and 5x20 yd sprint starts
Table 31 Non-Conference Season Week 8 Session 1 Session 2 Power clean 3x3 Box jumps 3x6 1. Back squat 3x6 Clean pull 3x3 2. Calf raises 3x12 1. Front squat 2x6 / Overhead squat 2x5 1. Overhead press 3x6 2. Ice skaters 4x8 2. Chin ups 3x6 1. Dumbbell bench press 3x6 3. Monster walks 3x 2. Shoulder rotations 3x8 1. Single leg box jump (Bulgarian 1. Walking lunges 3x6 position) 2x6 2. RDL 3x6 2. Med ball pushups 2x6 3. Hip abduction 3x8 3. Inverted row 2x6 Core 1. Nordic hamstring falls 3x6 2. Med ball slam 3x6 3. Hip adduction 3x8 Core Conditioning Session Speed / Acceleration- 5x120 yd sprints and 5x20 yd sprint starts
98
Table 32 Non-Conference Season Week 9 Session 1 Session 2 Power clean 3x3 Box jumps 3x6 1. Back squat 3x6 Clean pull 3x3 2. Single leg calf raises 3x8 1. Front squat 2x6 / Overhead squat 1. Push press 3x6 2x5 2. Pull ups 3x6 2. Ice skaters 4x8 3. Monster walks 3x 1. Bench press 3x6 1. Switch jumps 3x6 2. Shoulder rotations 3x8 2. Glute ham raise 3x6 1. Bulgarian split squat 3x6 3. Pushup to row 3x6 2. Single leg RDL 3x6 4. Hip adduction 3x8 3. Hip abduction 3x8 Core Core Conditioning Session Speed / Acceleration- 5x120 yd sprints and 5x20 yd sprint starts
Table 33 Non-Conference Season Week 10 Session 1 Session 2 Power clean 3x3 Box jumps 3x6 1. Back squat 3x6 Clean pull 3x3 2. Calf raises 3x12 1. Front squat 2x6 / Overhead squat 2x5 1. Overhead press 3x6 2. Ice skaters 4x8 2. Chin ups 3x6 1. Dumbbell bench press 3x6 3. Monster walks 3x 2. Shoulder rotations 3x8 1. Single leg box jump (Bulgarian 1. Walking lunges 3x6 position) 2x6 2. RDL 3x6 2. Med ball pushups 2x6 3. Hip abduction 3x8 3. Inverted row 2x6 Core 1. Nordic hamstring falls 3x6 2. Med ball slam 3x6 3. Hip adduction 3x8 Core Conditioning Session Speed / Acceleration- 5x120 yd sprints and 5x20 yd sprint starts
99
Winter Break
Weeks one and two are a complete break from athletic activity to adequately recover from the demands of the season. This is followed by two weeks focused on hypertrophy, then four weeks focused on basic strength, and ultimately four weeks focused on strength/power
Hypertrophy / Endurance Cycle: 3-6 sets of 10-20 reps at 50-75% intensity.
Table 34 Winter Break Week 3 Session 1, Lower Body Session 2, Upper Body and Plyos Hang power clean 6×5 Overhead press 4x8 Front squat 4x8 1. Box jumps w/ land drill 3x8 1. RDL 4x8 2. Pullups 3x8 2. Lateral lunges 4x8 1. Dumbbell bench press 3x8 1. Nordic hamstring falls 3x8 2. Pogo jumps- lateral 3x20 2. Step up to reverse lunge 3x8 1. Chest fly 3x8 3. Calf raise 3x15 2. Single arm row 3x8 4. Hip abduction 3x12 3. Tricep pullover extension 3x8 Core Core Session 3, Lower Body Session 4, Upper Body and Plyos Clean pull 6×5 Bench press 4x8 Back squat 4x8 1. Pogo jumps 3x20 1. Overhead squat 3x5 2. Chinups 3x8 2. Single leg RDL 3x8 3. Incline dumbbell press 3x8 1.Bulgarian split squat 3x8 1. Squat jumps 3x8 2. Glute ham raise 3x8 2. Curl to press 3x8 1. Monster walks 3x8 1. Front raise 3x15 2. Good morning 3x8 2. Side raise 3x15 3. Single leg calf raise 3x12 3. Shoulder rotations 3x10 4. Hip adduction 3x12 Core Core Conditioning Session 1 Conditioning Session 2 Distance run- 40 min trail/campus run at Tempo run- 20 min track/field run at 80% 70% 2.67 miles 4.67 miles
100
Table 35 Winter Break Week 4 Session 1, Lower Body Session 2, Upper Body and Plyos Hang power clean 6×5 Bench press 4x8 Front squat 4x8 1. Box jumps w/ land drill 3x8 1. RDL 4x8 2. Pullups 3x8 2. Lateral lunges 4x8 1. Dumbbell press and rotate 3x8 1. Nordic hamstring falls 3x8 2. Pogo jumps- lateral 3x20 2. Step up to reverse lunge 3x8 1. Pushups 3x15 3. Calf raise 3x12 2. Inverted row 3x8 4. Hip abduction 3x10 3. Tricep dips 3x8 Core Core Session 3, Lower Body Session 4, Upper Body and Plyos Clean pull 6×5 Push press 4x8 Back squat 4x8 1. Pogo jumps 3x20 1. Overhead squat 3x5 2. Chinups 3x8 2. Single leg RDL 3x8 3. Incline dumbbell press 3x8 1. Walking lunges 3x8 1. Squat jumps 3x8 2. Bench bucks 3x8 2. Curl to press 3x8 1. Monster walks 3x 1. Upright row 2x10 2. Physioball hamstring curls 3x8 2. Front raise 2x15 3. Single leg calf raise 3x10 3. Side raise 2x15 4. Hip adduction 3x10 4. Shoulder rotations 2x10 Core Core Conditioning Session 1 Conditioning Session 2 Distance run- 45 min trail/campus run at Tempo run- 20 min track/field run at 80% 70% 2.67 miles 5.25 miles
101
Basic Strength Cycle: 3-5 sets of 4-8 reps at 80-90% intensity.
Table 36 Winter Break Week 5 Session 1, Lower Body Session 2, Upper Body and Plyos Hang power clean 5×5 Overhead press 4x6 Front squat 4x6 1. Box jumps 3x6 1. RDL 3x6 2. Pullups 3x6 2. Lateral lunges 3x6 1. Dumbbell bench press 3x6 1. Nordic hamstring falls 3x6 2. Pogo jumps- lateral 3x20 2. Step up to reverse lunge 3x6 1. Chest fly 3x6 3. Calf raise 3x12 2. Single arm row 3x6 4. Hip abduction 3x8 3. Tricep pullover extension 3x6 Core Core Session 3, Lower Body Session 4, Upper Body and Plyos Clean pull 5×5 Bench press 4x6 Back squat 4x6 1. Pogo jumps 3x20 1. Overhead squat 3x5 2. Chinups 3x6 2. Single leg RDL 3x6 3. Incline dumbbell press 3x6 1. Bulgarian split squat 3x6 1. Switch jumps 3x6 2. Glute ham raise weighted 3x6 2. Curl to press 3x6 1. Monster walks 3x 1. Upright row 2x8 2. Good morning 3x8 2. Front raise 2x8 3. Single leg calf raise 3x10 3. Side raise 2x8 4. Hip adduction 3x8 4. Shoulder rotations 2x10 Core Core Conditioning Session 1 Conditioning Session 2 4 min run / 3 min jog intervals x4 85% / 4 min fast / 3 min slow dribbling track 50% intervals x4 75% / 50% 3.25 miles 3 miles Agility Session 1 Agility Session 2 Flexibility- 12 mins, Mechanics- 12 mins, Flexibility- 12 mins, Mechanics- 12 mins, Innervations- 15 mins, Accumulation of Innervations- 15 mins, Accumulation of Potential- 13 mins, Explosion- 8 mins Potential- 13 mins, Explosion- 8 mins
102
Table 37 Winter Break Week 6 Session 1, Lower Body Session 2, Upper Body and Plyos Hang power clean 5×5 Bench press 4x6 Front squat 4x6 1. Box jumps 3x6 1. RDL 3x6 2. Pullups 3x6 2. Lateral lunges 3x6 1. Dumbbell press and rotate 3x6 1. Nordic hamstring falls (weighted) 3x6 2. Pogo jumps- lateral 3x20 2. Step up to reverse lunge 3x6 1. Pushups (weighted) 3x10 3. Calf raise 3x12 2. Inverted row 3x6 4. Hip abduction 3x8 3. Tricep dips 3x6 Core Core Session 3, Lower Body Session 4, Upper Body and Plyos Clean pull 5×5 Push press 4x6 Back squat 4x6 1. Pogo jumps 3x20 1. Overhead squat 3x5 2. Chinups 3x6 2. Single leg RDL 3x6 3. Incline dumbbell press 3x6 1. Walking lunges 3x6 1. Squat jumps 3x6 2. Bench bucks 3x6 2. Curl to press 3x8 1. Monster walks 3x 1. Upright row 2x8 2. Physioball hamstring curls 3x6 2. Front raise 2x8 3. Single leg calf raise 3x10 3. Side raise 2x8 4. Hip adduction 3x8 4. Shoulder rotations 2x10 Core Core Conditioning Session 1 Conditioning Session 2 4 min run / 3 min jog intervals x4 85% / 4 min fast / 3 min slow dribbling track 50% intervals x4 75% / 50% 3.25 miles 3 miles Agility Session 1 Agility Session 2 Flexibility- 11 mins, Mechanics- 11 mins, Flexibility- 11 mins, Mechanics- 11 mins, Innervations- 11 mins, Accumulation of Innervations- 11 mins, Accumulation of Potential- 11 mins, Explosion- 10 mins, Potential- 11 mins, Explosion- 10 mins, Expression of Potential- 6 mins Expression of Potential- 6 mins
103
Table 38 Winter Break Week 7 Session 1, Lower Body Session 2, Upper Body and Plyos Power clean 5×5 Overhead press 4x6 Front squat 4x6 1. Box jumps 3x6 1. RDL 3x6 2. Pullups 3x6 2. Lateral lunges 3x6 1. Dumbbell bench press 3x6 1. Nordic hamstring falls 3x8 2. Pogo jumps- lateral 3x20 2. Step up to reverse lunge 3x6 1. Chest fly 3x6 3. Calf raise 3x12 2. Single arm row 3x6 4. Hip abduction 3x8 3. Tricep pullover extension 3x6 Core Core Session 3, Lower Body Session 4, Upper Body and Plyos Clean pull 5×5 Bench press 4x6 Back squat 4x6 1. Pogo jumps 3x20 1. Overhead squat 3x5 2. Chinups 3x6 2. Single leg RDL 3x6 3. Incline dumbbell press 3x6 1. Bulgarian split squat 3x6 1. Switch jumps 3x6 2. Glute ham raise (weighted) 3x6 2. Curl to press 3x6 1. Monster walks 3x 1. Upright row 2x8 2. Good morning 3x6 2. Front raise 2x8 3. Single leg calf raise 3x10 3. Side raise 2x8 4. Hip adduction 3x8 4. Shoulder rotations 2x10 Core Core Conditioning Session 1 Conditioning Session 2 4 min run / 3 min jog intervals x4 85% / 4 min fast / 3 min slow dribbling track 50% intervals x4 75% / 50% 3.25 miles 3 miles Agility Session 1 Agility Session 2 Flexibility- 11 mins, Mechanics- 10 mins, Flexibility- 11 mins, Mechanics- 10 mins, Innervations- 11 mins, Accumulation of Innervations- 11 mins, Accumulation of Potential- 12 mins, Explosion- 10 mins, Potential- 12 mins, Explosion- 10 mins, Expression of Potential- 6 mins Expression of Potential- 6 mins
104
Table 39 Winter Break Week 8 Session 1, Lower Body Session 2, Upper Body and Plyos Power clean 5×5 Overhead press 4x6 Front squat 4x6 1. Box jumps 3x6 1. RDL 3x6 2. Pullups 3x6 2. Lateral lunges 3x6 1. Dumbbell bench press 3x6 1. Nordic hamstring falls 3x8 2. Pogo jumps- lateral 3x20 2. Step up to reverse lunge 3x6 1. Chest fly 3x6 3. Calf raise 3x12 2. Single arm row 3x6 4. Hip abduction 3x8 3. Tricep pullover extension 3x6 Core Core Session 3, Lower Body Session 4, Upper Body and Plyos Clean pull 5×5 Bench press 4x6 Back squat 4x6 1. Pogo jumps 3x20 1. Overhead squat 3x5 2. Chinups 3x6 2. Single leg RDL 3x6 3. Incline dumbbell press 3x6 1. Bulgarian split squat 3x6 1. Switch jumps 3x6 2. Glute ham raise (weighted) 3x6 2. Curl to press 3x6 1. Monster walks 3x 1. Upright row 2x8 2. Good morning 3x6 2. Front raise 2x8 3. Single leg calf raise 3x10 3. Side raise 2x8 4. Hip adduction 3x8 4. Shoulder rotations 2x10 Core Core Conditioning Session 1 Conditioning Session 2 4 min run / 3 min jog intervals x4 85% / 4 min fast / 3 min slow dribbling track 50% intervals x4 75% / 50% 3.25 miles 3 miles Agility Session 1 Agility Session 2 Flexibility- 10 mins, Mechanics- 10 mins, Flexibility- 10 mins, Mechanics- 10 mins, Innervations- 10 mins, Accumulation of Innervations- 10 mins, Accumulation of Potential- 13 mins, Explosion- 10 mins, Potential- 13 mins, Explosion- 10 mins, Expression of Potential- 7 mins Expression of Potential- 7 mins
105
Strength / Power Cycle: 3-5 sets of 2-5 reps at 70-95% intensity.
Table 40 Winter Break Week 9 Session 1: Priority Ranks- Session 2: Priority Ranks- Session 3: Priority Ranks- Total Body, Lower Body, Lower Body, Upper Body, Upper Body, Total Body, Upper Body Total Body Lower Body Power clean 5x3 heavy Back squat 4x5 heavy Clean pull 4x4 medium weight Front squat/ push press weight 1. RDL 3x5 medium 3x5 light/med weight 1. Overhead squat 3x5 low weight 1. Chinups (weighted) 3x5 weight 2. Pullups 3x5 med weight 2. Ice skaters 3x6 3. Calf raises 3x12 2. Step up to reverse lunge Bench press 4x5 heavy 1. Dumbbell bench press 3x5 heavy weight weight 3x5 low weight 1. Single leg box jump 1. Lateral lunges 3x5 2. Nordic hamstring falls (Bulgarian position) 3x5 2. Dumbbell incline press 3x8 2. Glute ham raise 3x8 3x5 3. Shoulder rotations 3x10 3. Single leg calf raise 1. Single leg RDL 3x5 Box jump to depth jump 3x10 2. Press and twist 3x5 4x4 1. Wall sit 3x1min 1. Hip abduction and Med ball circuit (broad 2. Monster walks 3x adduction 3x8 each jump and throw, slam, Core 2. Med ball pushups 3x8 chest pass, overhead Core throw, side tosses) 3x5 each Core Conditioning Session 1 Conditioning Session 2 Conditioning Session 3 4 min run / 3 min jog Speed- 12 x 120 yd sprints 4 min fast / 3 min slow intervals x4 85% / 50% at 1:5 work to rest dribbling track intervals x4 3.25 miles 75% / 50% 3 miles
Agility Session Flexibility- 10 mins, Mechanics- 10 mins, Innervations- 10 mins, Accumulation of Potential- 13 mins, Explosion- 10 mins, Expression of Potential- 7 mins
106
Table 41 Winter Break Week 10 Session 1: Priority Ranks- Session 2: Priority Ranks- Session 3: Priority Ranks- Total Body, Lower Body, Lower Body, Upper Body, Upper Body, Total Body, Upper Body Total Body Lower Body Power clean 5x3 heavy Back squat 4x5 heavy Clean pull 4x4 medium weight Front squat/ push press weight 1. RDL 3x5 medium 3x5 light/med weight 1. Overhead squat 3x5 low weight 1. Chinups (weighted) 3x5 weight 2. Pullups 3x5 med weight 2. Ice skaters 3x6 3. Calf raises 3x12 2. Step up to reverse lunge Bench press 4x5 heavy 1. Dumbbell bench press 3x5 heavy weight weight 3x5 low weight 1. Single leg box jump 1. Lateral lunges 3x5 2. Nordic hamstring falls (Bulgarian position) 3x5 2. Dumbbell incline press 3x8 2. Glute ham raise 3x8 3x5 3. Shoulder rotations 3x10 3. Single leg calf raise 1. Single leg RDL 3x5 Box jump to depth jump 3x10 2. Press and twist 3x5 4x4 1. Wall sit 3x1min 1. Hip abduction and Med ball circuit (broad 2. Monster walks 3x adduction 3x8 each jump and throw, slam, Core 2. Med ball pushups 3x8 chest pass, overhead Core throw, side tosses) 3x5 each Core Conditioning Session 1 Conditioning Session 2 Conditioning Session 3 Acceleration/ Repeated 4 min run / 3 min jog Speed- 12 x 120 yd sprints sprint ability- 10 x 20 yd intervals x4 85% / 50% at 1:5 work to rest sprint starts at 1:6 work to 3.25 miles rest, Yo-Yo Intermittent Recovery Test level 1 up to stage 11 Agility Session Flexibility- 10 mins, Mechanics- 10 mins, Innervations- 10 mins, Accumulation of Potential- 13 mins, Explosion- 10 mins, Expression of Potential- 7 mins
107
Table 42 Winter Break Week 11 Session 1: Priority Ranks- Session 2: Priority Ranks- Session 3: Priority Ranks- Total Body, Lower Body, Lower Body, Upper Body, Upper Body, Total Body, Upper Body Total Body Lower Body Power clean 5x3 heavy Back squat 4x5 heavy Clean pull 4x4 medium weight Front squat/ push press weight 1. RDL 3x5 medium 3x5 light/med weight 1. Overhead squat 3x5 low weight 1. Chinups (weighted) 3x5 weight 2. Pullups 3x5 med weight 2. Ice skaters 3x6 3. Calf raises 3x12 2. Step up to reverse lunge Bench press 4x5 heavy 1. Dumbbell bench press 3x5 heavy weight weight 3x5 low weight 1. Single leg box jump 1. Lateral lunges 3x5 2. Nordic hamstring falls (Bulgarian position) 3x5 2. Dumbbell incline press 3x8 2. Glute ham raise 3x8 3x5 3. Shoulder rotations 3x10 3. Single leg calf raise 1. Single leg RDL 3x5 Box jump to depth jump 3x10 2. Press and twist 3x5 4x4 1. Wall sit 3x1min 1. Hip abduction and Med ball circuit (broad 2. Monster walks 3x adduction 3x8 each jump and throw, slam, Core 2. Med ball pushups 3x8 chest pass, overhead Core throw, side tosses) 3x5 each Core Conditioning Session 1 Conditioning Session 2 Conditioning Session 3 4 min fast / 3 min slow Acceleration/ Repeated 4 min run / 3 min jog dribbling track intervals x4 sprint ability- 10 x 20 yd intervals x4 85% / 50% 75% / 50% sprint starts at 1:6 work to 3.25 miles 3 miles rest, Yo-Yo Intermittent Recovery Test level 2 up to stage 7.2 Agility Session Flexibility- 10 mins, Mechanics- 10 mins, Innervations- 10 mins, Accumulation of Potential- 13 mins, Explosion- 9 mins, Expression of Potential- 8 mins
108
Table 43 Winter Break Week 12 Session 1: Priority Ranks- Session 2: Priority Ranks- Session 3: Priority Ranks- Total Body, Lower Body, Lower Body, Upper Body, Upper Body, Total Body, Upper Body Total Body Lower Body Power clean 5x3 heavy Back squat 4x5 heavy Clean pull 4x4 medium weight Front squat/ push press weight 1. RDL 3x5 medium 3x5 light/med weight 1. Overhead squat 3x5 low weight 1. Chinups (weighted) 3x5 weight 2. Pullups 3x5 med weight 2. Ice skaters 3x6 3. Calf raises 3x12 2. Step up to reverse lunge Bench press 4x5 heavy 1. Dumbbell bench press 3x5 heavy weight weight 3x5 low weight 1. Single leg box jump 1. Lateral lunges 3x5 2. Nordic hamstring falls (Bulgarian position) 3x5 2. Dumbbell incline press 3x8 2. Glute ham raise 3x8 3x5 3. Shoulder rotations 3x10 3. Single leg calf raise 1. Single leg RDL 3x5 Box jump to depth jump 3x10 2. Press and twist 3x5 4x4 1. Wall sit 3x1min 1. Hip abduction and Med ball circuit (broad 2. Monster walks 3x adduction 3x8 each jump and throw, slam, Core 2. Med ball pushups 3x8 chest pass, overhead Core throw, side tosses) 3x5 each Core Conditioning Session 1 Conditioning Session 2 Conditioning Session 3 Speed- 12 x 120 yd sprints 4 min fast / 3 min slow Acceleration/ Repeated at 1:5 work to rest dribbling track intervals x4 sprint ability- 10 x 20 yd 75% / 50%3 miles sprint starts at 1:6 work to rest, Yo-Yo Intermittent Recovery Test level 2 up to stage 7.2 Agility Session Flexibility- 10 mins, Mechanics- 10 mins, Innervations- 10 mins, Accumulation of Potential- 13 mins, Explosion- 9 mins, Expression of Potential- 8 mins
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Conference season
During this period there will ideally be two lifting days per week. There will be one weekly conditioning session focused on speed and acceleration.
Maintenance Cycle: 2-3 sets of 6-8 reps at 80-85% intensity.
Table 44 Conference Season Week 1 Session 1 Session 2 Power clean 3x3 Box jumps 3x6 1. Back squat 3x6 Clean pull 3x3 2. Single leg calf raises 3x8 1. Front squat 2x6 / Overhead squat 2x5 1. Push press 3x6 2. Ice skaters 4x8 2. Pull ups 3x6 1. Bench press 3x6 3. Monster walks 3x 2. Shoulder rotations 3x8 1. Switch jumps 3x6 1. Bulgarian split squat 3x6 2. Glute ham raise 3x6 2. Single leg RDL 3x6 3. Pushup to row 3x6 3. Hip abduction 3x8 4. Hip adduction 3x8 Core Core Conditioning Session Speed / Acceleration- 5x120 yd sprints and 5x20 yd sprint starts
Table 45 Conference Season Week 2 Session 1 Session 2 Power clean 3x3 Box jumps 3x6 1. Back squat 3x6 Clean pull 3x3 2. Calf raises 3x12 1. Front squat 2x6 / Overhead squat 2x5 1. Overhead press 3x6 2. Ice skaters 4x8 2. Chin ups 3x6 1. Dumbbell bench press 3x6 3. Monster walks 3x 2. Shoulder rotations 3x8 1. Single leg box jump (Bulgarian 1. Walking lunges 3x6 position) 2x6 2. RDL 3x6 2. Med ball pushups 2x6 3. Hip abduction 3x8 3. Inverted row 2x6 Core 1. Nordic hamstring falls 3x6 2. Med ball slam 3x6 3. Hip adduction 3x8 / Core Conditioning Session Speed / Acceleration- 5x120 yd sprints and 5x20 yd sprint starts
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Table 46 Conference Season Week 3 Session 1 Session 2 Power clean 3x3 Box jumps 3x6 1. Back squat 3x6 Clean pull 3x3 2. Single leg calf raises 3x8 1. Front squat 2x6 / Overhead squat 2x5 1. Push press 3x6 2. Ice skaters 4x8 2. Pull ups 3x6 1. Bench press 3x6 3. Monster walks 3x 2. Shoulder rotations 3x8 1. Switch jumps 3x6 1. Bulgarian split squat 3x6 2. Glute ham raise 3x6 2. Single leg RDL 3x6 3. Pushup to row 3x6 3. Hip abduction 3x8 4. Hip adduction 3x8 Core Core Conditioning Session Speed / Acceleration- 5x120 yd sprints and 5x20 yd sprint starts
Table 47 Conference Season Week 4 Session 1 Session 2 Power clean 3x3 Box jumps 3x6 1. Back squat 3x6 Clean pull 3x3 2. Calf raises 3x12 1. Front squat 2x6 / Overhead squat 2x5 1. Overhead press 3x6 2. Ice skaters 4x8 2. Chin ups 3x6 1. Dumbbell bench press 3x6 3. Monster walks 3x 2. Shoulder rotations 3x8 1. Single leg box jump (Bulgarian 1. Walking lunges 3x6 position) 2x6 2. RDL 3x6 2. Med ball pushups 2x6 3. Hip abduction 3x8 3. Inverted row 2x6 Core 1. Nordic hamstring falls 3x6 2. Med ball slam 3x6 3. Hip adduction 3x8 Core Conditioning Session Speed / Acceleration- 5x120 yd sprints and 5x20 yd sprint starts
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Table 48 Conference Season Week 5 Session 1 Session 2 Power clean 3x3 Box jumps 3x6 1. Back squat 3x6 Clean pull 3x3 2. Single leg calf raises 3x8 1. Front squat 2x6 / Overhead squat 2x5 1. Push press 3x6 2. Ice skaters 4x8 2. Pull ups 3x6 1. Bench press 3x6 3. Monster walks 3x 2. Shoulder rotations 3x8 1. Switch jumps 3x6 1. Bulgarian split squat 3x6 2. Glute ham raise 3x6 2. Single leg RDL 3x6 3. Pushup to row 3x6 3. Hip abduction 3x8 4. Hip adduction 3x8 Core Core Conditioning Session Speed / Acceleration- 5x120 yd sprints and 5x20 yd sprint starts
Table 49 Conference Season Week 6 Session 1 Session 2 Power clean 3x3 Box jumps 3x6 1. Back squat 3x6 Clean pull 3x3 2. Calf raises 3x12 1. Front squat 2x6 / Overhead squat 2x5 1. Overhead press 3x6 2. Ice skaters 4x8 2. Chin ups 3x6 1. Dumbbell bench press 3x6 3. Monster walks 3x 2. Shoulder rotations 3x8 1. Single leg box jump (Bulgarian 1. Walking lunges 3x6 position) 2x6 2. RDL 3x6 2. Med ball pushups 2x6 3. Hip abduction 3x8 3. Inverted row 2x6 Core 1. Nordic hamstring falls 3x6 2. Med ball slam 3x6 3. Hip adduction 3x8 Core Conditioning Session Speed / Acceleration- 5x120 yd sprints and 5x20 yd sprint starts
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Table 50 Conference Season Week 7 Session 1 Session 2 Power clean 3x3 Box jumps 3x6 1. Back squat 3x6 Clean pull 3x3 2. Single leg calf raises 3x8 1. Front squat 2x6 / Overhead squat 2x5 1. Push press 3x6 2. Ice skaters 4x8 2. Pull ups 3x6 1. Bench press 3x6 3. Monster walks 3x 2. Shoulder rotations 3x8 1. Switch jumps 3x6 1. Bulgarian split squat 3x6 2. Glute ham raise 3x6 2. Single leg RDL 3x6 3. Pushup to row 3x6 3. Hip abduction 3x8 4. Hip adduction 3x8 Core Core Conditioning Session Speed / Acceleration- 5x120 yd sprints and 5x20 yd sprint starts
Table 51 Conference Season Week 8 Session 1 Session 2 Power clean 3x3 Box jumps 3x6 1. Back squat 3x6 Clean pull 3x3 2. Calf raises 3x12 1. Front squat 2x6 / Overhead squat 2x5 1. Overhead press 3x6 2. Ice skaters 4x8 2. Chin ups 3x6 1. Dumbbell bench press 3x6 3. Monster walks 3x 2. Shoulder rotations 3x8 1. Single leg box jump (Bulgarian 1. Walking lunges 3x6 position) 2x6 2. RDL 3x6 2. Med ball pushups 2x6 3. Hip abduction 3x8 3. Inverted row 2x6 Core 1. Nordic hamstring falls 3x6 2. Med ball slam 3x6 3. Hip adduction 3x8 Core Conditioning Session Speed / Acceleration- 5x120 yd sprints and 5x20 yd sprint starts
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Table 52 Conference Season Week 9 Session 1 Session 2 Power clean 3x3 Box jumps 3x6 1. Back squat 3x6 Clean pull 3x3 2. Single leg calf raises 3x8 1. Front squat 2x6 / Overhead squat 2x5 1. Push press 3x6 2. Ice skaters 4x8 2. Pull ups 3x6 1. Bench press 3x6 3. Monster walks 3x 2. Shoulder rotations 3x8 1. Switch jumps 3x6 1. Bulgarian split squat 3x6 2. Glute ham raise 3x6 2. Single leg RDL 3x6 3. Pushup to row 3x6 3. Hip abduction 3x8 4. Hip adduction 3x8 Core Core Conditioning Session Speed / Acceleration- 5x120 yd sprints and 5x20 yd sprint starts
Table 53 Conference Season Week 10 Session 1 Session 2 Power clean 3x3 Box jumps 3x6 1. Back squat 3x6 Clean pull 3x3 2. Calf raises 3x12 1. Front squat 2x6 / Overhead squat 2x5 1. Overhead press 3x6 2. Ice skaters 4x8 2. Chin ups 3x6 1. Dumbbell bench press 3x6 3. Monster walks 3x 2. Shoulder rotations 3x8 1. Single leg box jump (Bulgarian 1. Walking lunges 3x6 position) 2x6 2. RDL 3x6 2. Med ball pushups 2x6 3. Hip abduction 3x8 3. Inverted row 2x6 Core 1. Nordic hamstring falls 3x6 2. Med ball slam 3x6 3. Hip adduction 3x8 Core Conditioning Session Speed / Acceleration- 5x120 yd sprints and 5x20 yd sprint starts
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Postseason
There will be a 1 to 1.5 month break after the season, dependent on playoff involvement.
No organized training will be conducted.
Prevention Much of the offseason and preseason plan for injury prevention is covered via the strength training and proprioceptive work contained in the strength and conditioning program. By making players stronger, more flexible, and able to move more efficiently that already reduces the risk of sustaining noncontact musculoskeletal injury. However, to further aid athletes in this endeavor, specific warmup program segments for both training and game days during the preseason and competitive season have been created and are contained below. These protocols are based on the very successful FIFA 11 injury prevention program and have been modified to incorporate other recent research.
The goals of this plan are to optimally prepare the players for competition by increasing their dynamic flexibility, proprioceptive abilities, and activating crucial and commonly injured muscle groups to increase their efficiency during later use on the field. In this regard, specific attention will be paid to activating the hip adductors, medial and lateral hamstrings, and medial quadriceps (VMO).
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Table 54 Practice Day Prevention Warmup Initial Running Phase- slow jogging pace, everything twice Jog Hip out (open gate) Hip in (close gate) Circle your partner Jump with shoulder contact 2 up and 1 back Exercises Plank- 2 sets of 30s (normal -> R leg, L Side plank- 2 sets of 30s each leg) (progression: normal -> hip up/down -> leg lift) Nordic hamstring falls- 1x3 (progress to 5 Single leg balance- 2 sets of 30s each reps) changing with ice skaters Groin squeeze- 2x7 (3s hold) Squats with calf raise- 1 set of 30s Bulgarian split squat- 1x10 each leg Repeated Jumps (vertical and lateral)- 1 set of 30s each Final Running Phase- fast game-like pace, everything twice Sprint across field- 40m sprint at 80%, then decelerate rest of way Bounding- 8 reps, then jog rest of way Cut side to side- every 5 steps cut one way then the other (T-drill), repeat till get across field
Table 55 Game Day Prevention Warmup Initial Running Phase- slow jogging pace, everything twice Jog Hip out (open gate) Hip in (close gate) Circle your partner Jump with shoulder contact 2 up and 1 back Exercises Nordic hamstring falls- 1x3 Single leg RDL 1x10 each leg Ice skaters- 1x3each Single leg balance- 1 set of 30s each Groin squeeze- 1x5 (3s hold) Squats with calf raise- 1x10 Bulgarian split squat- 1x7 each leg Planks- 1x30s, Side Planks- 1x15s each Final Running Phase- fast game-like pace, everythingside twice Sprint across field- 40m sprint at 80%, then decelerate rest of way Bounding- 8 reps, then jog rest of way Cut side to side- every 5 steps cut one way then the other (T-drill), repeat till get across field
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116
Appendix
Table A1 Total Strength Volume Week OS 1 OS 2 OS 3 OS 4 OS 5 OS 6 OS 7 OS 8 Total Strength 1234 1235 1064 1030 866 875 793 805 Volume
OS 9 OS 10 PS 1 PS 2 PS 3 PS 4 N-C 1 N-C 2 N-C 3 N-C 4
793 793 613 613 613 613 353 377 353 377
N-C 5 N-C 6 N-C 7 N-C 8 N-C 9 N-C 10 WB 1 WB 2 WB 3 WB 4 353 377 353 377 353 377 0 0 1064 1030
WB 5 WB 6 WB 7 WB 8 WB 9 WB 10 WB 11 WB 12 C 1 C 2 793 805 793 793 613 613 613 613 353 377
C 3 C 4 C 5 C 6 C 7 C 8 C 9 C 10 Post 1 Post 2 353 377 353 377 353 377 353 377 0 0 OS= Offseason, PS= Preseason, N-C= Non-Conference Season, WB= Winter Break, C= Conference Season, Post= Postseason
117
1400 1200 1000 800 600 400
Volume (Reps) Volume 200 0 OS OS OS OS OS OS OS OS OS OS PS 1PS 2PS 3PS 4 N-C N-C N-C N-C N-C N-C N-C N-C N-C N-C WB 1 2 3 4 5 6 7 8 9 10 Week 1 2 3 4 5 6 7 8 9 10 1 Figure A1. Strength Training Total Volume- Part 1
1200 1000 800 600 400
Volume (Reps) Volume 200 0 WB WB WB WB WB WB WB WB WB WB WB C 1 C 2 C 3 C 4 C 5 C 6 C 7 C 8 C 9 C 10 Post Post Post Post 2 3 4 5 6 7 8 9 10 11 12 Week 1 2 3 4 Figure A2. Strength Training Total Volume- Part 2
118
Table A2 Lower Body Volume Week OS 1 OS 2 OS 3 OS 4 OS 5 OS 6 OS 7 OS 8 Lower Body Resistance 586 598 512 485 412 412 377 377 Volume Lower Body Plyo Volume 186 186 168 168 162 162 156 156
OS 9 OS 10 PS 1 PS 2 PS 3 PS 4 N-C 1 N-C 2 N-C 3 N-C 4
377 377 309 309 309 309 189 201 189 201 138 138 80 80 80 80 68 56 68 56
N-C 5 N-C 6 N-C 7 N-C 8 N-C 9 N-C 10 WB 1 WB 2 WB 3 WB 4 189 201 189 201 189 201 0 0 512 485 68 56 68 56 68 56 0 0 168 168
WB 5 WB 6 WB 7 WB 8 WB 9 WB 10 WB 11 WB 12 C 1 C 2 377 377 377 377 309 309 309 309 189 201 156 156 138 138 80 80 80 80 68 56
C 3 C 4 C 5 C 6 C 7 C 8 C 9 C 10 Post 1 Post 2 189 201 189 201 189 201 189 201 0 0 68 56 68 56 68 56 68 56 0 0 OS= Offseason, PS= Preseason, N-C= Non-Conference Season, WB= Winter Break, C= Conference Season, Post= Postseason
119
Figure A4 Figure A3 100 200 300 400 500 600 700 Resistance Training Reps Resistance100 200 Training300 400 Reps500 600 700 0 0 WB OS 1 2 . . Volume: Lower BodyResistance T Volume: Lower Body Resistance T WB OS 2 3 WB OS 3 4 WB OS 4 5 WB OS 5 6 WB OS 6 7 WB OS 7 8 WB OS 8 9 WB OS 10 9 Resistance Resistance Training Resistance Resistance Training WB OS 10 11 11 raining Plyometrics vs raining Plyometrics vs WB PS 12 1 C 1 PS 2 C 2 PS 3 Week Week C 3 PS 4 N-C N-C C 4 1 Plyometrics Plyometrics Plyometrics Plyometrics N-C N-C C 5 2 - - N-C N-C
C 6 Part 2 Part 1 3 N-C N-C C 7 4
N-C N-C C 8 5 N-C N-C C 9 6 C 10 N-C N-C 7 Post N-C N-C 1 8 Post N-C N-C 2 9 Post N-C N-C 10 3 Post WB 4 1 0 100 150 200 50 0 100 150 200 50
Plyo Reps Plyo Reps
120
Postseason Preseason,N PS= Offseason, OS= 11.3 700 C 3 56 11029 WB 11.3 700 N 56 11029 Time Conditioning Total Distance Conditioning Total Week Conditioning Volume Table A3 OS - C 5
5 9
56 11029 WB 11.3 700 N 56 11029 OS 11.3 700 C 4 - C
10
6 6
11.3 700 C 5 56 11029 WB 11.3 700 N 77.6 12939 P S - 60 12320 OS 1 C 7
1
7
- C= Non 11.3 700 C 6 56 11029 WB 11.3 700 N 70.8 9664 PS 55 11880 OS 2 - C 8
2
8
-
Conference Season,WB= Winter Break, C=Conference
11.3 700 C 7 77.6 12939 WB 11.3 700 N 67.1 12539 PS 60 12907 OS 3 - C 9 3
9
11.3 700 C 8 70.8 9664 WB 1 11.3 700 N 60.7 7995 PS 165 13933 OS 4 - C 10 4
0
11.3 700 C 9 67.1 12539 WB 1 0 0 WB 1 11.3 700 N 56 11029 OS 5
- C 1
1
11.3 700 C 60.7 7995 WB 1 0 0 WB 11.3 700 N 56 11029 OS 6
- 1 C 2 0
2
2
0 0 Post 1 11.3 700 C 60 12907 WB 11.3 700 N 56 11029 OS 7 Season, Post= Season, Post=
- 1 C 3
3
0 0 Post 2 11.3 700 C 2 165 13933 WB 11.3 700 N 56 11029 OS 8
- C 4
4
121
F Figure A5. igure A6.
Distance (Yds) Distance (Yds)10000 15000 10000 15000 5000 5000 0 0 Conditioning Vo OS Conditioning Vol 1 WB 2 OS 2 WB 3 OS 3 WB 4 OS 4 WB 5 OS 5 WB 6 lume: Distance Time vs ume: Distance Time vs OS 6 WB 7 OS 7 WB 8 OS 8 WB 9 OS 9 WB 10 OS 10 Total Distance WB Total Distance 11 11 PS 1 WB 12 PS - Week 2
C 1 Week - Part 1
Part 2 PS 3 C 2 PS
4 C 3
N-C N-C 1 Total Time C 4 Total Time N-C N-C 2 C 5 N-C N-C 3 C 6 N-C N-C 4 C 7 N-C N-C 5 C 8 N-C N-C 6 C 9 N-C N-C 7 10 C N-C N-C 8 Post 1 N-C N-C 9 Post 2 N-C N-C 10 Post 3 WB 1 Post 4 0 100 20 40 60 80 0 100 20 40 60 80
Time (Mins) Time (Mins)
122
Chapter Five
DISCUSSION
The purpose of this project was to provide strategies for improving performance and preventing injury amongst collegiate male soccer players. These tactics have been empirically substantiated in terms of their effectiveness. It also has proposed an optimal system of implementation for these methods. Finally, the program should help dispel any inadequate or outdated methods that may still be in common use.
There were two fundamental goals of the project when it began. The first was to create an optimal nutrition plan and a rigorous strength and conditioning program that would be directed specifically at improving the performance of collegiate level soccer players. The other central aim of the project was to create programs that would aid in the prevention of injury in this demographic of athletes.
All of the preceding work was done to address the notable gap in accessibility, of high level research in these domains, to individuals employed in the context of collegiate level soccer. As earlier discussed, most of the quality techniques and research were not freely available to the public and the information that was present in the public domain was often of poor quality. This was due to combination of factors including desire to preserve competitive advantage and the expense for a collegiate soccer program to develop these upgrades independently, be it personnel-wise or purely monetary. Those formed two major barriers in getting this critical information into the hands of the average collegiate soccer staff.
For the creation of this program, a rigorous search was conducted to collect all 123 relevant information on the topics in question. Online scholarly databases and leading field textbooks were scoured as well as consulting with leading providers in the domains of nutrition, strength and conditioning, and sports medicine. Through this search the most pertinent knowledge and materials were compiled into a format conducive for use in the proposed new system of collegiate soccer competition.
The nutrition portion of the program was focused on keeping the athlete’s body functioning maximally throughout the competitive cycle. This was done by providing regular caloric guidelines, broken down by macronutrient category, as well as instructions for athletes to gain or lose weight. This section also addressed recommendations and specific meal options for training days (pre and post), game preparation, and post-game recovery. In addition, tips for how to follow these recommendations on the limited budget of a college student athlete were included.
The strength and conditioning portion of the program created an ideal weight training and conditioning plan. The program was periodized over a full macrocycle and was further broken down into different mesocycles and one week microcycles. The objectives of the program varied between the different periods with the overall goal of creating a more athletic and functional player who will be successful on the field.
The injury prevention portion of the program was multifactorial and was integrated into the players' strength training sessions and warm-ups. The prevention program was modified from the F.I.F.A. “Eleven” and included elements focused on at- risk muscle groups and joints. The prevention strategy enacted should give these athletes the lowest chances of having their play hampered by injury. 124
There are many possible directions for potential future research in the field of strength and conditioning and injury prevention with the demographic of collegiate male soccer players. A good place to start could be empirically measuring the effectiveness of the complete strength and conditioning protocols contained in this manuscript at quantitatively improving certain attributes of a collegiate soccer player. Additionally, one could delve into the preventive aspects of the program and conduct longitudinal data on injury rates from season to season.
In conclusion, the preceding program was designed to fill a literature accessibility gap as well as upgrade the standard practices in this domain. While new research is always changing aspects of these professions, surrounding competitive sport, this project has incorporated what the author feels are all of the most up to date and effective methods and theories. The author of this manuscript hopes that it will be viewed as useful tool to collegiate soccer coaches, strength and conditioning coaches, Athletic Trainers, and players themselves. It is believed that this program will aid in the quest to perform better on the field and ensure that players are remaining healthy and on the field as much as possible.
125
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