On-Field Training and Power Running sessions are delivered in 16-, 24-, and 32-week programs, which comprise the entire soccer off-season from October to May. The program is periodized, and progresses from general to specific training, as well as from a low intensity/high volume, to a high intensity/low volume of training.
The Soccer Fitness On-Field Training and Power Running Protocols comprise a comprehensive, soccer-specific strength and conditioning program, carried out on a field, incorporating exercise both with and without a ball. Each 1 hour Training Session is divided into 4, 15-minute blocks, or sub-components, organized as follows:
- Active Dynamic Warm-Up: Exercises designed to raise the body’s temperature, and dynamically stretch and activate the major muscle groups used in soccer.
- Coordination and Agility Training: Exercises teaching movement mechanics in all different directions, and with players competing against each other.
- Speed and Power Training: Age-specific, and soccer-specific aerobic, speed, and plyometric training, designed to improve endurance, speed, reaction time, stride length and frequency, and explosiveness.
- Strength and Core Training: Exercises designed to improve muscular strength and endurance in the abdominal and lower body muscle groups.