Fitness Training for Soccer

CONTENT

General introductions
About this book
Positional and functional drills
Left side of page
Right side of page

PRINCIPLES OF SOCCER FITNESS TRAINING
Soccer fitness training
Components of fitness
Fitness factors

FITNESS TRAINING SESSIONS
Fitness training sessions general
Shuttle sprinting and dribbling
Power hopping
Running with the ball around the cones
Cross shuttle running
Standing forward jump
Recovery runs
The M run
The figure of 8 run
Shuttle sprinting and collect the ball
Pass and create space

CIRCUIT TRAINING SESSIONS
Circuit training sessions general
Threes up circuit
Ton ups
The star circuit
Sprint circuits
Black Jack circuit
The two minute killer
Pairs skill circuit
Corners
The accumulator
The big one

CIRCUIT TRAINING EXERCISES
Circuit training exercises general
Press ups
Sit ups
Crunches
Side bends
Back extensions
Squat thrust
Triceps dips
Half squats
Tuck jump
Arm punching
Bench jump
Step ups
Trunk twist
Star jump
Press ups

CONDITIONING GAMES
Soccer conditioning games general
Two vs two in the penalty area
Three vs three and three off
Clear the field
Three vs three vs three
Out gunned
End zone
All change
Quick fire
Triangles
Shooting gallery

GOALKEEPING FITNESS TRAINING SESSIONS
Goalkeeping fitness training general
Dealing with the chip shot
Dealing with a low shot
Dealing with the back-pass
Movement across the goalmouth
Pick up and throw
Speed of the goal line
Dealing with rebounds
Static jumping
Static diving
Jumping to punch the ball

DEFENDER FITNESS TRAINING SESSIONS
Defender fitness training general
Recovering and changing direction
Recovery when possession is lost
Support attack and recovery run
Defending at corners and shot blocking
Recover and start a new attack
Tacking back showing the inside
Defending and showing the side line
Recovering to execute a tackle
Recovery from the ground
Diagonal recovery runs

MIDFIELDER FITNESS TRAINING SESSIONS
Midfielder fitness training general
Running and changing direction
The midfielder star run
Recover run from a ground position
Long pass, forward run and recovery
Short recovery runs
Recovering to defend
Jump land and run
Recover and tackle
Central recovery runs
Running to support the attack

ATTACKING FITNESS TRAINING SESSIONS
Attacking fitness training general
Recover and defend
Finishing from crosses
Change of direction and pace
Recover off the ground
Running beyond the defense
The strikers star run
The spin off and change of direction
Attacking runs
Diagonal runs and changing direction
Run to strike the ball