Greetings Coaches,

Again, a big welcome to the over 3000 coaches from the Utah Youth Soccer Association who recently joined the SoccerSpecific community!

SoccerSpecific.com continues to be the leader in online soccer education and now has members in EVERY State and receives visitors from over 50 countries EVERY month! Our online MESSAGE BOARD will soon connect all these members!

 This update includes our “Conditioning for Soccer” component provided by our resident expert Mark  Williams.

Mark has trained numerous professional players and US National Team members – he is the former Strength Coach of the New York MetroStars of MLS. For more information on Mark log on to www.williamssoccer.com

The Perfect “On the field” Strength Training Session for Soccer Players In-Season

In 10 years as a professional strength coach and having worked with all levels of players from youth to top professional and international players I have seen what works and what doesn’t!!
What doesn’t work is forgoing strength training at any point in your soccer career. Below are some suggestions on how to improve your game.

I cannot stress enough how important strength training is for soccer players all year round. The number-one reason to strength train is for injury prevention purposes followed closely by performance enhancement, which ultimately go hand-in-hand. The most common excuse I hear is that soccer players cannot fit strength training in during the season because of the demands of practice and games. Under these circumstances it can be difficult, but there are 24 hours in a day and the program below will only take 20 to 30 minutes twice per week to complete. Having said that, if you cannot fit these workouts in, then you are the busiest player on the planet, or you are just making excuses.
Below is the workout routine listed in order:
*Please consult your physician before beginning any exercise routine.

1) Body Squats – 3 sets of 20 repetitions – rest 20 sec to 1 minute between each set

2) Front Lunges – 2 sets of 10 repetitions on each leg – rest 20 sec to 1 minute between each set

3) Reverse Lunges – 2 sets of 10 repetitions on each leg – rest 20 sec to 1 minute between each set

4) Side Lunges – 2 sets of 10 repetitions on each leg – rest 20 sec to 1 minute between each set

5) Balancing Toes Touches – 3 sets of 8 repetitions on each leg – rest 20 sec to 1 minute between each set

6) Push ups – 10 repetitions for 10 sets with 1 minutes rest in between each set

*You can also integrate a medicine ball into the exercises listed above to increase the intensity of the workout.

This workout will take you 15 to 20 minutes at the end of practice.

*This workout is also great to do the day after a game to flush out soreness. I always recommend strength training with weights but it is not always the perfect world all the time.

The complete “Williams Soccer Strength Training Method” will be released for sale within the next couple of weeks. This training manual is the first of its kind and will take any soccer player to the next level athletically!

The manual will be available for purchase through the SoccerSpecific.com online store! We will let you know as soon as it becomes available.

Diagrams / illustrations courtesy of Tony Reynolds at www.trainerclipart.com To purchase the full Clip-Art package contact Tony at [email protected]

NOTE: The addition of the illustrated medicine ball is optional to increase the intensity of the exercise.

1) Body Squats – 3 sets of 20 repetitions – rest 20 sec to 1 minute between each set
*Feet shoulder width apart. Lower the body by pushing the ´butt´ back until the thighs are parrallel to the ground and return to the starting position. Keep the chest up throughout the movement.

2) Front Lunges – 2 sets of 10 repetitions on each leg – rest 20 sec to 1 minute between each set
*Feet hip-width apart. Step forward with one leg as illustrated and immediately push back to the starting position. Maintain an erect torso throughout the movement.

3) Reverse Lunges – 2 sets of 10 repetitions on each leg – rest 20 sec to 1 minute between each set
*NOTE – Similiar to front lunges above. Feet hip-width apart. Reach back with one leg and lower the hips by flexing the front knee before returning to the starting position. Maintain an erect torso throughout the movement

4) Side Lunges – 2 sets of 10 repetitions on each leg – rest 20 sec to 1 minute between each set
*Feet shoulder width apart. Step laterally, lower the hips by pushing the ´butt´ back and by flexing at the knee and ankle. Immediately push back to the starting position.
Note – the illustration below shows an optional twist with a medicine ball at the end of the movement

5) Balancing Toes Touches – 3 sets of 8 repetitions on each leg – rest 20 sec to 1 minute between each set
*Balancing on one foot. Bend at the ankle, knee and hip to lower the body while reaching to the ground with the opposite hand (if balancing on right foot, reach with left hand)

6) Push ups – 10 repetitions for 10 sets with 1 minutes rest in between each set
*Maintain a tight torso throughout the movement. Lower the chest to the ground and push to the starting position.