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. Speed ​ Strength Soccer Specific Fitness Program ​

INSTRUCTIONS SUPPLEMENT (PAGE 5 OF 7) For standards by age and gender see ‘P.A.S.S. Standards Expectations/Goals’ ​

SPEED (CONTINUED) Ladder to Hell (with and wo ball) Pro Agility (with and wo ball) Colgate Agility Test M Drill (with and without ball) Place cones five yards apart out to Place three cones in a line each Set cones 10 yards apart - Mark out 10x10 yard box with 4 25 yards (6 cones needed) to mark five yards apart - start at middle perform six shuttles continuously cones and place 5th cone in starting point and five ‘rungs’ of cone - sprint to outer cone and in following order: center - start at corner of box and ladder - sprint out to first rung (5 TOUCH IT WITH HAND - sprint 1) Sprint works through cones in 'M' shape yards) and back - 2nd rung (10 across to other outer cone (10 2) Shuffle (with R leg leading) WITHOUT BALL SEQUENCE: yards) and back - 3rd rung and yards away) and TOUCH IT WITH 3) Sprint Sprint - back pedal (diagonally) - back - 4th rung and back - 5th HAND - finish by sprinting back 4) Shuffle (with L leg leading) sprint - back pedal (straight) rung and back - must clearly place to middle cone - when using ball 5) Back pedal WITH BALL SEQUENCE: at least one foot beyond cone turns must be AROUND cones 6) Sprint Rollovers (with left foot) - dribble each time - when using ball turn and ball must be ‘killed’ at Must clearly place one foot - dribble - rollovers (R foot) must be made AROUND cone each start/finish cone (OK to trap ball beyond cone each time ALTERNATE STARTING SPOT

time and ball must be ‘killed’ at with sole and run beyond finish) WITH EACH REP starting cone at end COLGATE AGILITY TEST PRO AGILITY TEST M DRILL LADDER TO HELL

Plyometrics ​ Aerobics ​ P.A.S.S. Speed ​ Strength Soccer Specific Fitness Program ​

INSTRUCTIONS SUPPLEMENT (PAGE 6 OF 7) For standards by age and gender see ‘P.A.S.S. Standards Expectations/Goals’ ​

SPEED (CONTINUED) Illnois Test (with and wo ball) ILLINOIS TEST 25 Yard Loops (with and wo ball) 25 YARD LOOPS Mark out 12x12 yard box with four Line of 4 cones - 2nd cone 10 yards from cones - use FIVE additional cones to 1st - 3rd cone 5 yds from 2nd - 4th cone split the box at the 6 yard mark with 10 yds from 3rd - movement out and each cone 3 yards apart at shown at AROUND 3rd cone - back AROUND 2nd right- player starts at corner - cone - end at 4th cone sprint/dribble to top of box - back SETS: diagonally to bottom of ‘ladder’ - A) All sprinting forward slalom dribble or ‘shuffle’ to top of B) Sprint-back pedal-sprint box then back to bottom - C) Back pedal-sprint-back pedal sprint/dribble diagonally to far D) All back pedal corner of box then to bottom corner E) Dribble F) Dribble non-preferred foot only AEROBICS Gauntlet (Mini Gauntlet) Fartlek Training Cooper Test (Mini Cooper) 300 Shuttles On a regulation track (4 laps = mile) On a track or flat surface (no hills or On a regulation track (4 laps Mark out a 50 yard distance 1) Run one mile (4 laps) declines) run hard (just below on inside lane = mile) run (as a reference the WIDTH of 2) Rest for THREE minutes sprint) for 2 minutes - jog slowly for seven laps (1.75 miles) an 18 yard box is 44 yards) - 3) Run ¾ of a mile (3 laps) 1 minute - repeat 5 more times MINI-COOPER IS 6 LAPS run back and forth for a total 4) Rest for THREE minutes (total time of 18 minutes) (1.5 MILES) of 3 round trips (6x50=300) - 5) Run ½ of a mile (2 laps) rest for 90 seconds - repeat 5 6) Rest for THREE minutes US Soccer National Team Test One-Twenties On a regulation track (4 laps on Sprint 120 yards (the average more times (6 total) - if using a 7) Run ¼ of a mile (1 lap) ball (dribbling) make only 4 8) Rest for TWO minutes inside lane = mile) length of full size soccer round trips 9) Run 200 meters (half of a lap) 1) Run ¾ of mile (3 laps) field) then jog slowly back to 10) Rest for ONE minute 2) Rest for ONE minute start in less than 40 seconds 11) Run 100 meters (quarter lap) 3) Run ¾ of a mile (3 laps) (THAT IS ONE REP) MINI-GAUNTLET IS STEPS 1, 5 AND 7 4) Rest for ONE minute with TWO minute rest times 5) Run 1.25 miles (5 laps)

Plyometrics ​ Aerobics ​ P.A.S.S. Speed ​ Strength Soccer Specific Fitness Program ​

INSTRUCTIONS SUPPLEMENT (PAGE 7 OF 7) For standards by age and gender see ‘P.A.S.S. Standards Expectations/Goals’ ​

AEROBICS (CONTINUED) Seventeens SEVENTEENS Terrible Twenties TERRIBLE TWENTIES On regulation size field (120 On regulation size field (120 yds in length) run from end yds in length) run from end line line to top of opposite 18 to far end line in less than 20 yard box in 17 seconds - seconds - jog back to starting jog/walk from top of box to end line before 1:00 total has end line in 17 seconds then elapsed (:40 to get back) - that repeat in other direction - is one ROUND TRIP - best to continue for SEVENTEEN use countdown timer with minutes (15 round trips is alarm set to 20 seconds and exactly 17 minutes) - use on repeat (2nd alarm is countdown timer with reminder that you should be alarm set to 17 seconds and halfway back)

on repeat Crazy Eights CRAZY EIGHTS US Soccer YBMI US SOCCER YBMI On regulation size field (You Better Make It) (approx 120x70 yds) On regulation size field (120 start in one corner and yds in length) sprint along the end line to 1) Run two laps the other corner - slow jog 2) Rest for 90 seconds along sideline to midfield - 3) Run one lap sprint across midfield stripe 4) Rest for 90 seconds - slow jog to third corner - 5) 6yd-18yd-half shuttle sprint along end line to 6) Rest for 30 seconds fourth corner - slow jog 7) 6-18-half shuttle along sideline to midfield - 8) Rest for 90 seconds sprint across midfield stripe 9) Run two laps - slow jog to starting corner 10) Rest for 90 seconds - that is 1 REP 11) Run one lap

Plyometrics ​ Aerobics ​ P.A.S.S. Speed ​ Strength Soccer Specific Fitness Program ​

What should you be aiming for as you increase your A few important things to keep in mind… Every soccer player is unique. You may be very strong in some areas and not endurance, gain strength and speed and work to prevent as strong in others. That’s OK. Consider factors that will affect your injury? HERE ARE THE LEVELS THAT AN ELITE SOCCER performance, such as fatigue, weather conditions, surface, nutrition and ​ PLAYER (AT YOUR AGE) SHOULD STRIVE FOR! hydration. Don’t expect improvement every time. These are ambitious targets! AEROBICS (all times INCLUDE rest periods) Mini Crazy Terrible Mini National One 300 US Soccer Gauntlet Cooper 17s Fartlek YEAR Gauntlet 8s 20s Cooper Team Test Twenties Shuttles YBMI 6 in 14:40 last for FRESHMAN 31:00 15:20 16:00 12 reps 11:45 10:15 20:00 9 reps (no ball) 16:30 19:00 2.4 mi 8 in 14:20 PASS SOPHOMORE 30:40 15:00 24:00 14 reps 11:40 10:00 19:45 10 reps (no ball) (17:00) 18:45 2.5 mi 8 in 14:00 PASS JUNIOR 30:20 14:40 21:20 16 reps 11:30 9:50 19:30 11 reps (no ball) (17:00) 18:30 2.6 mi 8 in 13:30 PASS SENIOR 30:00 14:20 21:20 18 reps 11:20 9:45 19:15 12 reps (no ball) (17:00) 18:10 2.7 mi 8 in 13:00 PASS COLLEGE 29:40 14:00 18:40 20 reps 11:10 9:40 19:00 13 reps (no ball) (17:00) 17:15 2.8 mi SPEED + STRENGTH (all speed standards below are WITHOUT ball and on first rep - strength standards are with :15 rest) ​ ​ Ladder to Colgate Zig Zags Pro Agility M Drill Illinois Test Superman Plank Leg Holds Side Bridge YEAR Hell Test 16.5 2 for 1:00 2 for :45 FRESHMAN :28 7.8 seconds 4.9 seconds 10 seconds 19 seconds 3 for :45 4 for 1:00 seconds /w/ flutters top leg raise 16.25 2 for 1:00 SOPHOMORE :26 7.5 seconds 4.8 seconds 9.5 seconds 18 seconds 3 for 1:00 4 for 1:15 3 for :45 seconds top leg raise 2 for 1:00 4 for :45 JUNIOR :25 7.3 seconds 4.7 seconds 16 seconds 9 seconds 17 seconds 3 for 1:15 3 for 1:00 (top leg raise) top leg raise 15.5 4 for :45 3 for 1:00 4 for 1:00 SENIOR :23 7.2 seconds 4.6 seconds 8.5 seconds 16 seconds 3 for 1:30 seconds (top leg raise) /w/ flutters top leg raise 15 4 for :45 3 for 1:00 4 for 1:00 COLLEGE :22 7 seconds 4.3 seconds 8 seconds 15 seconds 3 for 1:30 seconds (top leg raise) /w/ flutters top leg raise