Soccer

Soccer / Football players will require high levels of fitness that enable them to run long durations with small rapid sprints throughout a 90 minute period, combined with vertical jumping ability and strong explosive lower body strength.

Plyometric exercise's should be used to improve both speed and leg strength, combined with suitable exercise's to strength the upper body, essential for throwing the ball, improving leg speed and keeping the opposite players at arm length. Abdominal core work will increase your balance - speed and turning ability.

Ideally 2 sessions should be performed a week, 1 upper body + abdominals and 1 lower body, however not the day before a match, having a minimum of 2 days rest between sessions. Hard sessions should be carried out the day after a match, only for players that are fit and not carrying any injuries.

Suitable Exercise's Upper Body - Exercise's For Goalkeeper's

1 Foot Pass	DB Swings	Kneeling Throw	Arms Locked
Start Throw	Jump - Pass	Pass - Sprint	Force Backs
Back Toss	Standing Throw	Tricep Dips	Hand Explosions

Lower Body Exercise's

Throw + Catch	Arms Locked	Scissors	Side Sprint
3 - 5 Point Jump	Forward Box	Lateral Skating	Side Jumps
Tuck Jumps	1 Leg Push Off's	Bounding	Zig Zag Hop

Abdominal Exercise's

Plyo Abs	Swiss Ball	Push Away	MB Throw
Lunge Pass	Lateral Pass	MB Wall	MB Turns