☢️⚽In-Season S&C Goals
In-season strength and conditioning goals for soccer players focus
on maintaining performance while minimizing injury risk. Here are
key goals to consider:
### 1. **Maintain Strength**
- **Goal:** Preserve muscle strength gained during the off-
season.
- **Approach:** Incorporate strength training sessions 1-2 times
per week, focusing on compound lifts and functional movements.
### 2. **Enhance Endurance**
- **Goal:** Improve aerobic capacity and recovery between
matches.
- **Approach:** Include high-intensity interval training (HIIT)
and tempo runs, integrating them with team practices.
### 3. **Increase Agility and Speed**
- **Goal:** Maintain quickness and change of direction
capabilities.
- **Approach:** Implement agility drills, sprint work, and
plyometric exercises, ensuring sessions are sport-specific.
### 4. **Prevent Injuries**
- **Goal:** Reduce the risk of common soccer injuries (e.g.,
hamstrings, ankle sprains).
- **Approach:** Incorporate flexibility, mobility work, and injury
prevention exercises focusing on key muscle groups.
### 5. **Enhance Recovery**
- **Goal:** Promote recovery to ensure players are fresh for
training and matches.
- **Approach:** Utilize active recovery techniques, nutrition,
hydration, and proper sleep strategies.
### 6. **Maintain Body Composition**
- **Goal:** Keep an optimal body weight and muscle-to-fat ratio.
- **Approach:** Monitor nutrition and adjust training volume and
intensity to maintain peak physical condition.
### 7. **Improve Functional Movement**
- **Goal:** Ensure players can perform movements required in
soccer efficiently.
- **Approach:** Use movement screenings and incorporate
corrective exercises to address any imbalances or deficiencies.
### Implementation Tips
- **Periodization:** Adjust training loads throughout the season
based on match schedules and player fatigue.
- **Communication:** Work closely with coaches to align strength
and conditioning with tactical training.
- **Individualization:** Tailor programs to address specific needs
and conditions of each player.
By focusing on these goals, soccer players can maintain peak
performance and reduce injury risks throughout the season.
Here's a 12-week in-season strength and conditioning
program for a soccer player. This program balances strength,
endurance, agility, and recovery while considering the demands
of the soccer season.
### Overview
- **Frequency:** 2 strength sessions and 1 conditioning session
per week
- **Duration:** 12 weeks
- **Intensity:** Moderate to high, adjusted based on match
schedule
### Weekly Schedule
#### **Week 1-4**
**Monday:** Strength Training A
**Tuesday:** Team Practice
**Wednesday:** Conditioning (HIIT)
**Thursday:** Strength Training B
**Friday:** Team Practice
**Saturday:** Match
**Sunday:** Recovery (Active rest, mobility work)
#### **Week 5-8**
**Monday:** Strength Training A
**Tuesday:** Team Practice
**Wednesday:** Conditioning (Aerobic endurance)
**Thursday:** Strength Training B
**Friday:** Team Practice
**Saturday:** Match
**Sunday:** Recovery
#### **Week 9-12**
**Monday:** Strength Training A
**Tuesday:** Team Practice
**Wednesday:** Conditioning (Speed/agility drills)
**Thursday:** Strength Training B
**Friday:** Team Practice
**Saturday:** Match
**Sunday:** Recovery
### Strength Training Sessions
#### **Strength Training A**
1. **Warm-Up (10-15 min)**: Dynamic stretches, mobility drills
2. **Main Exercises (3 sets of 8-12 reps)**:
- Squats (Back or Front)
- Bench Press (or Push-Ups)
- Bent-Over Rows
- Plank (3 sets, 30-60 seconds)
3. **Cool Down (5-10 min)**: Static stretching
#### **Strength Training B**
1. **Warm-Up (10-15 min)**: Dynamic stretches, mobility drills
2. **Main Exercises (3 sets of 8-12 reps)**:
- Deadlifts (Conventional or Romanian)
- Overhead Press
- Lunges (Walking or Reverse)
- Side Plank (3 sets, 30-60 seconds)
3. **Cool Down (5-10 min)**: Static stretching
### Conditioning Sessions
#### **HIIT Conditioning (Weeks 1-4)**
- **Warm-Up (10 min)**: Light jog and dynamic stretches
- **Drills (20-30 min)**:
- 30 seconds high-intensity sprint, 30 seconds rest (repeat 8-10
times)
- Shuttle runs (5-10 sets)
- **Cool Down (5-10 min)**: Light jog and static stretching
#### **Aerobic Endurance Conditioning (Weeks 5-8)**
- **Warm-Up (10 min)**: Light jog and dynamic stretches
- **Drills (30-40 min)**:
- Continuous running at a moderate pace (60-70% max effort)
for 20-30 minutes
- Include short bursts of higher intensity every few minutes
- **Cool Down (5-10 min)**: Light jog and static stretching
#### **Speed/Agility Conditioning (Weeks 9-12)**
- **Warm-Up (10 min)**: Light jog and dynamic stretches
- **Drills (30-40 min)**:
- Agility ladder drills (various patterns)
- Cone sprints (short distances with direction changes)
- 5-10-5 shuttle runs
- **Cool Down (5-10 min)**: Light jog and static stretching
### Recovery
- **Active Recovery Days (Sunday)**:
- Light activities (swimming, cycling)
- Mobility work (foam rolling, yoga)
### Notes
- Adjust the intensity and volume based on player fatigue and
match schedule.
- Ensure proper nutrition and hydration throughout the program.
- Monitor player responses and adjust as necessary to prevent
overtraining.
This program aims to maintain strength, endurance, and agility
while allowing for adequate recovery during the soccer season.
