PLyometrics AErobics SPeed STrength
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P.A.S.S. Plyometrics Aerobics Speed Strength Soccer Specific Fitness Program Start by asking yourself a few questions… the next time you step on the pitch to compete… Are you guaranteed to be the most skilled player? Is it a lock that you will be the fastest on the field? The tallest? Quickest? No. In fact, if you are truly challenging yourself at the highest levels of the sport, you very rarely will be any of the above. So… what can you control that will have a huge impact? You can do everything possible to be at the PHYSICAL PEAK of your POWERS! P.A.S.S. is a soccer specfic fitness program that can help make that happen. So many times in the sport of soccer, where the narrowest of margins can make the difference in one of those hard fought 1-nil matches, the endurance, speed, agility and strength of a team can be the tipping point. Every soccer player knows this. Most soccer players say they want to have those qualities. Few actually do everything possible to make sure they have them. The four components of this P.A.S.S. program are plyometrics, aerobics, speed and strength. PLYOMETRICS - Prevent injuries before they AEROBICS - Raise your stamina and endurance happen and increase explosiveness in movement levels to become truly ‘90 minutes fit’ SPEED - Increase the pace of those first two or STRENGTH - Build your ‘core’ to not only three steps and change direction quickly withstand the physical battles but win them This program requires NO EQUIPMENT aside from a soccer ball, a few cones or markers and a stopwatch. For all of the aerobics exercises, if you find a regulation track and a soccer field to train on, you’re good to go. It can be done all on your own. No session lasts more than an hour and some can be completed in less than 30 minutes. All of the exercises are specific to SOCCER FITNESS and many come straight from national team programs. “The true test of a man’s character is what he does when “Hard work always beats talent when talent doesn’t work no one is watching.” - John Wooden hard.” - Tim Tebow “Talent is never enough. With few exceptions the best “You can’t cut corners if you want to be great. Natural skills players are the hardest workers.” - Magic Johnson are fine, but work makes you a champion.” - Ben Wallace Plyometrics Aerobics P.A.S.S. Speed Strength Soccer Specific Fitness Program INSTRUCTIONS SUPPLEMENT (PAGE 1 OF 7) For standards by age and gender see ‘P.A.S.S. Standards Expectations/Goals’ PLYOMETRICS Tiny Jumps Spiderman Jumps Scissor Jumps VARYING SETS ➙ F: 2 FEET HIP TWISTING (AKA Tuck Jumps) (AKA Lunge Jumps) Tiny Jump Sets Keep feet 2-3 inches Assume ‘explosive’ Assume a lunge position apart + knees slightly A: 2 FEET (UP + DOWN) jumping stance with (one foot in front of the bent - jump continuously B: RIGHT FOOT ONLY knees bent and slightly other) - knees bent and (like jumping imaginary C: LEFT FOOT ONLY crouched - jump straight crouched - jump up using rope) but not leaving the D: 2 FEET SIDE TO SIDE up and raise knees - use arms for power and land in ground by much (no E: 2 FEET FRONT + BACK arms for power and land switched position (opposite more than 1 inch) - land as softly as possible on foot now in front) - land lightly on balls of feet balls of feet softly on balls of feet TINY JUMPS G: 2 FEET BOX PATTERN H: 2 FEET ‘HASH TAG’ SPIDERMAN JUMPS SCISSOR JUMPS Lateral Bounds Lateral Hops + Bound LATERAL HOPS + BOUND One Leg Squats ONE LEG SQUATS Assume athletic stance Begin in same stance as Stand sideways on firm and (knees and back slightly Lateral Bounds - make solid ‘step’ at least 18 bent) with feet shoulder two smaller sideways inches off the ground - width apart - lift one foot hops in direction of dangle one foot off the off floor - jump sideways raised foot (but landing edge - bend knee above (using arm swing for on planted foot) before planted foot and drop power) in direction of bounding across and hanging foot closer to raised foot and land on landing on opposite foot ground - use arms for opposite foot - land softly balance and go SLOW both on ball of feet up and down Plyometrics Aerobics P.A.S.S. Speed Strength Soccer Specific Fitness Program INSTRUCTIONS SUPPLEMENT (PAGE 2 OF 7) For standards by age and gender see ‘P.A.S.S. Standards Expectations/Goals’ PLYOMETRICS (CONTINUED) JJV Triple Jumps JJV TRIPLE JUMPS Hands + Ankles Crawl HANDS + ANKLES CRAWL Ball Hurdles Assume ‘explosive’ jumping Lean over at waist and go (ON SOFT SURFACE) stance with knees bent and to ‘all fours’ (feet + hands Assume ‘explosive’ jumping crouched - jump as far on floor) - ‘walk’ hands out stance behind/to side of soccer forward as you can (arm until body is nearly parallel ball - use arm swing for power swing for power) - land on to ground (similar to plank) and jump over ball - land softly balls of feet - pause for 1 - take tiny steps forward on balls of feet/foot - pause for second + repeat - THIRD with knees mostly straight 1 second then jump back in jump is straight up (vertical) and ‘inch’ forward until opposite direction bent at waist - repeat SETS: Front-Back/Left-Right CORE STRENGTH Superman Flying Dog V Sit Plank Lie flat on stomach with arms Get on all fours (hands + knees) Sit up on rear and extend legs Lie flat on stomach - raise up so straight out in front of head - with good balance - pull left arm out (with no bend in knees) at that elbows are on floor (under lift arms and feet completely off up and stick straight out in front 45 degree angle from floor - use shoulders) - raise feet so that ground (very little bend in of head - pull right knee off floor arms for balance but do not toes are on floor - keep rear low knees) - only surface touching and extend leg out fully (with no touch ground - lean back and full body parallel to ground - ground should be from stomach knee bend) - ALTERNATE (mostly straight spine) to 45 ADVANCED: Lift 1 foot/1 elbow to thighs degrees from floor off floor (ALTERNATE) SUPERMAN FLYING DOG V SIT PLANK Plyometrics Aerobics P.A.S.S. Speed Strength Soccer Specific Fitness Program INSTRUCTIONS SUPPLEMENT (PAGE 3 OF 7) For standards by age and gender see ‘P.A.S.S. Standards Expectations/Goals’ CORE STRENGTH (CONTINUED) Bench Dips Side Bridge (with Leg Raise) Leg Holds (with Flutter Kicks) Lateral Hip Swings Sit on the edge of a (sturdy) Lie on side with grounded elbow Lie flat on back with head on Lie flat on back - extend arms out bench or edge with hands (palms directly below shoulder and one ground and legs side by side - from body (90 degrees from down) right next to buttocks - leg on top of the other - raise up arms tucked in next to body - torso) - lift legs together until extend out and slide rear off on elbow until body is at angle raise heels from floor between straight up in air (no bend in edge - slowly lower rear until from floor (ramp shape) - keep 6-18 inches and keep legs knees) - slowly lower legs down elbows are at 90 degrees then rear in line + ‘pin’ top shoulder entirely straight with no bend in to left until entire left leg is on raise back up - repeat back (ADVANCED: Raise top leg knees (ADVANCED: Move floor - keep arms and shoulders continuously (but do not rush) two feet above off bottom leg straight legs up + down in grounded - raise legs back up to BENCH DIPS and hold) alternating fashion (‘flutters’) start position and then to right SIDE BRIDGE LEG HOLDS LATERAL LEG SWINGS Reverse Plank (w Chorus Line) REVERSE PLANK Russian Twists (ball needed) RUSSIAN TWISTS Sit on rear with legs straight out and Hold a soccer ball with both on floor - place hands (palms down) hands on sides - sit up on rear on ground right next to rear (directly with heels off floor and knees under shoulders) - raise rear off bent at 45 degrees - rotate torso ground and ‘walk’ heals out until and touch ball to ground on left entire body at 45 degree angle from side of hips - immediately ground - keep rear ‘tucked under’ transfer ball from ground on left with no bend in hips (ADVANCED: side to touch ground on right Slowly raise one a leg up + down and side - KEEP HEELS OFF GROUND then alternate) and repeat at quick pace Plyometrics Aerobics P.A.S.S. Speed Strength Soccer Specific Fitness Program INSTRUCTIONS SUPPLEMENT (PAGE 4 OF 7) For standards by age and gender see ‘P.A.S.S. Standards Expectations/Goals’ CORE STRENGTH (CONTINUED) Smiley Face Sitting Cycle Ball Transfer (ball needed) Ball Push Ups (ball needed) Lie on side with one straight leg Assume same position as Lie flat on back with head on ground Normal push up position (on on top of other and one elbow on Russian Twists (PAGE 3) but and legs side by side - arms palms + toes with straight arms) the ground - raise elbow off instead of holding ball clasp extended out on floor above head - put ball under one palm - ground and extend arms straight hands together behind head - with ball in hands - slowly raise arms execute push up with ball under out from head while raising legs bring right knee back + left elbow and straight legs simultaneously - palm - roll ball over to other hand off ground until only one hip and forward until they touch - transfer ball to feet (between and then repeat upper torso is now on ground - immediately alternate as if ankles) and bring arms + legs back BALL PUSH UPS alternate rep on other side cycling - repeat at quick pace to floor - repeat SLOWLY (ball back to hands) SMILEY FACE SITTING CYCLE BALL TRANSFER SPEED Zig Zags (with and without ball) ZIG ZAGS Figure Eights (with and wo ball) FIGURE EIGHTS Set out cones to create box of 5 Set out cones to create box of 5 yards by 5 yards - place 5th cone yards by 5 yards - begin at corner in center of box - begin at corner cone and BACK PEDAL along cone and sprint (dribble) forward sides and sprint forward as shown at right - when diagonally as shown at RIGHT - sprinting must run cleanly when using ball the back pedal AROUND cones - when dribbling segments are ‘drag backs’ ball can’t touch any cone and is (alternating L/R) and ball must ‘killed’ at start/finish be ‘killed’ at start/finish Plyometrics Aerobics P.A.S.S.