winter training program
Aerobic capacity
The aerobic capacity program is designed with a singular goal in mind: increase the maximum oxygen flow through the body to decrease the time it takes to recover from physical activity.
This summer we will break this goal into two distinct phases performed in June and July. The first phase will focus on longer endurance-based activities to keep the athletes moving at a moderate pace. The second phase will emphasize the recovery rate by near-maximal effort training followed by a short recovery period. By the end of the two months, the athlete should see noticeable differences in timed runs such as the mile or a 5k. They should also feel an increase in energy output during soccer practices and games before feeling tired. |
Speed, Agility, Quickness (SAQ)
When looking at a soccer game, how fast you can achieve maximum speed, how fast that maximum speed is, and how fast you can change direction are vital. The SAQ program will break this into two phases. The first phase will focus on linear, where there will be very few changes of direction involved. The second phase then breaks down the change of direction. This program will consist of maximal effort training followed by longer rest periods. Athletes should expect a difference in their 40 yard dash, t-drill, and shuttle run times. Their coaches should also notice quicker movement with the ball at the athlete’s feet, especially in 1v1 scenarios.
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The Strength and power
The strength and power program is different from the other two in terms of training style. If the athlete struggles to play most of the game without feeling exhausted, it is recommended they focus on their aerobic capacity and improve their SAQ. During strength and power we develop
the muscles needed to not only improve our maximum speed potential, shot potential, and ability to stay on the ball in physical contact, but also key muscles to help with injury prevention and recovery. During phase one we will focus on muscular twitch speed by using light weights and bands to perform quick and explosive movements with proper form. Phase two will then add an increase to the resistance, decrease the range of motion, and focus on fully explosive movements. The athlete should expect to see an increase in the weight able to lift and maximum jumping height/distance. They may also see an increase in their maximum speed and see a difference in power kicking a soccer ball. |
