The Soccer Education Specialists
Physical
Preparation
A guide to the physical preparation
and soccer-specific conditioning of
young soccer players.
Experience Excellence in Soccer Education
A division of USA Sport Group
United Soccer Academy, Inc.
The Soccer Education Specialists
2
Introduction
Soccer is regarded the world’s most popular and widely participated sport and is enjoyed by players of all
ages and abilities, from both male and female. What’s more, there is nothing more exhilarating than an
attacker who explodes through a defensive gap, checks, turns, and side-steps to avoid desperate,
defensive lunges and fire the ball into the back of the net. Or, in contrast, a defender who defies gravity by
launching themselves into the air, generating enough ’air time’ to intercept a crossed ball and redirecting a
header into the path of a supporting midfielder to set up a swift and decisive counter attack. The incredible
explosive athletic ability of a goalkeeper diving at full stretch to deflect a shot around the post is also an
awesome sight.
Genetic inheritance, however, is often advocated to be the sole factor in the development of these
wonderful acts of physical prowess. As a consequence, the soccer-specific principles of physical
preparation and physiological development are frequently neglected on the practice field and throughout
the course of a season.
In response, United Soccer Academy has formulated an innovative physical preparation and soccerspecific conditioning program designed to develop multi-directional explosive speed and to enhance a
selected set of physiological attributes, including quickness, reaction, strength and power. USA’s Physical
Preparation program provides coaches with a comprehensive curriculum and an array of soccer-specific
practices which can be easily integrated into all types of practice sessions.
What is the Physical Preparation Program?
To succeed in soccer, players require a high level of physical fitness to cope with demands of the game
and to allow for their technical and tactical skills to be used to their full throughout a match. In terms of
physiological demands, soccer is a hybrid sport characterized by intermittent exercise with short bouts of
intense activity alternated by longer periods of low-level, moderate-intensity activity. Consequently, every
practice included within the Physical Preparation program is characterized by explosive movements,
acceleration and de-acceleration, agility, turning ability and speed of response. The program is also
tailored around the sequence and progression of the physical preparation elements included within a
structured practice session. These progressive elements include soccer-specific running patterns and
practices which can easily be adopted to include the use of a soccer ball.
United Soccer Academy's Physical Preparation program places a strong emphasis on the repetition of
short bouts of explosive speed rather than over longer distances as statistics have shown that within a 90minute match the average player will cover 7 per cent more sprints between 8-15 yards than moderatehigh intensity bursts over 15 yards. The Physical Preparation program is very similar to most other elite
sport-specific conditioning programs; hence, if certain aspects of physical fitness are neglected, the
positive developments of explosive multi-directional speed and power will gradually diminish over time.
Physical Preparation Components
United Soccer Academy’s Physical Preparation program is comprised of eight key physical preparation
components: speed; agility; quickness; reaction; strength; power; plyometrics; and dynamic flexibility.
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United Soccer Academy, Inc.
The Soccer Education Specialists
3
Speed
Speed means the maximum velocity a player can achieve and maintain. Most players can maintain this
maximum velocity only for a short period of time and distance. Speed can also be measured by the
amount of time it takes a player to cover a particular distance.
A crucial part of any player’s game is the ability to cover the ground both efficiently and economically over
the first few meters and to open up stride length and increase stride frequency over 35 to 45 meters.
Therefore, training to improve maximum speed requires a great deal of focus on correct running
mechanics, strength length and frequency, the leg cycle and hip height/position. Physical preparation
principles such as the ‘dead-leg run’ and stride frequency practices that help to develop an economical
running technique can all be easily integrated into all practice sessions.
The world’s fastest soccer players have very little contact time with the ground, and any contact they do
make is extremely efficient and powerful. Focusing on the biomechanics of running helps to control this
power and use it efficiently and sparingly. Training when not tired or fatigued (both physically and mentally)
is also crucial for players’ to attain their maximum speed. As a result, regular exposure to correct running
mechanics at the beginning of all practice sessions will greatly benefit players of all positions.
Agility
Agility is based on the ability to change direction without losing balance, strength, speed or body control.
There is a direct link between improved agility and the development o an individual’s timing, rhythm and
movement. Agility training ensures that a player develops the best offensive and defensive skills possible
with the greatest quickness, speed and control and the least amount of wasted energy and movement.
Agility also has many other benefits, including helping to prevent niggling injuries and teaching the
muscles how to ‘fire’ properly and control minute shifts in ankle, knee, hip, back, shoulder and neck joints
for optimum body alignment.
Furthermore, the physiological benefits of agility training are very long lasting. Unlike speed, stamina and
weight training, agility does not have to be maintained in order to retain the physical benefits. For instance,
consider the elderly person who can still ride a bicycle 50 years after having last ridden one. This is where
agility training and development act as an indelible mark, programming muscle memory.
Quickness
When a player accelerates, a great deal of force has to be generated and transferred through the foot to
the ground. This action is similar to rolling up a towel (i.e. the leg), holding one end in your hand and
flicking it out to achieve the ‘cracking’ noise from the other end (i.e. the foot). Quickness (and acceleration)
occurs in a fraction of a second and takes the body from a static position to motion. Muscles lengthen and
then shorten instantaneously; that is, an eccentric followed by a concentric contraction. This process is
known as the stretch-shortening cycle (SSC).
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4
Quickness (contd.)
Physical preparation and soccer-specific conditioning programs concentrate on improving the
neuromuscular system that impacts on this process, so that this initial movement—whether lateral, linear
or vertical—is automatic, explosive and precise. The reaction time is the time it takes for the brain to
receive and respond to a stimulus by sending an electrical impulse signal to the muscle, causing it to
contract. This helps a player to cut right-left-right and then accelerate down the sideline... or the
goalkeeper to make a split-second save. Ongoing physical preparation training reprograms the
neuromuscular system and removes restrictive mental blocks and thresholds. As a result, all messages
from the brain have a clear path to the muscles; thus resulting in an instinctively quicker soccer player.
Reaction
Reaction time is the interval between the onset of a signal (stimulus) and the initiation of a movement
response. This physical component can be broken down into three key parts. The first is perception time:
the time for the application and perception of the stimulus and giving the necessary reaction to it. The
second is decision time, which signifies the time for giving an appropriate response to the stimulus. The
third is motor time, which is the time for compliance to the order received.
Since soccer requires 1-3 second explosive sprints, the importance of reaction time becomes absolutely
critical to the performance of all players. Therefore, as speed and reaction are the important biomotor
characteristics required for participation in soccer, it is essential that reactive speed is developed through
the physical conditioning of muscles.
Strength
Soccer is perhaps the world’s most physically demanding sport and, as a result, strength training has
become a vital ingredient for the physical preparation of all players in the modern game. Simply lifting
weights with the traditional ‘3 sets of 10 repetitions’ approach is no longer perceived as an efficient
approach to training. Soccer requires a balance of explosive power and muscular endurance. Some
players may benefit from increasing lean mass, but even they must take some level of responsibility to
channel these enhancements into ‘soccer-specific strength’.
Strength training for soccer also corrects muscular imbalances. Soccer players, in particular, are prone to
developing overly strong quadriceps in relation to their hamstrings (addresses an equal balance of the
body). A well-structured strength development program can address this problem and thus prevent
potential future injury. In addition, a high level of maximal strength is beneficial for holding off opponents
and shielding the ball. The majority of soccer-specific strength training should therefore place a strong
emphasis on the development of core strength and stability.
Power
In addition to speed and technique, soccer players require high levels of power to compete with the physical demands of the game. Power is a product of absolute strength and speed of movement. Therefore,
having powerful legs not only allows players to kick the ball harder but also improves acceleration and
ability to compete for the ball in 1v1 scenarios (on both the ground and in the air). To perform to the best
of their ability, players must follow an individually tailored soccer-specific power development program.
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5
Power (contd.)
Power development programs enable players’ to apply the greatest amount of maximal strength in the
shortest possible time frame. This is crucial for soccer as most activities involve faster movements and
higher power outputs than are found in maximal strength exercises. A soccer player can be exceptionally
strong but lack significant explosive power if they are unable to apply their strength rapidly. United Soccer
Academy’s Physical Preparation program can be used to convert maximal strength into soccer-specific
power.
Plyometrics
Plyometrics for soccer is one the most effective ways to increase explosive speed and power. It is a form
of conditioning designed to produce fast and powerful movements. Through the stretch-shortening cycle,
plyometrics are generally used by athletes to improve speed and power. For the muscles to respond
explosively, the eccentric contraction is then quickly switched to the isometric (when the downward
movement stops) and then the concentric contraction, in a minimum amount of time (typically 0.1-0.4
seconds). Therefore, a muscle stretched immediately prior to contraction will contract more rapidly and at a
greater force. This process is at the core of all plyometrics training programs.
In addition, when combined with other neuromuscular training (i.e. strength, balance and flexibility
training), plyometrics has been shown to reduce lower-extremity injuries in all team sports. Nevertheless,
due to the amount of force generated poor practice can result in injury, plyometrics should only be
performed by well-conditioned players who are under supervision of a highly experienced and qualified
coach. The most common examples of plyometrics include bounds, jumps and explosive full body
movements.
Dynamic Flexibility
Dynamic flexibility training is perhaps the most undervalued component in the physical preparation and
conditioning of soccer players. It is a form of active-stretching strength training beneficial to propelling
muscles into an extended range of motion and increase muscle elasticity; thus enhancing the efficiency of
the nervous system. As a result, this form of flexibility training prepares the muscles and joints in a more
specific manner because the body is replicating motions it is likely to repeat throughout performance.
Accordingly, the main aim of a dynamic flexibility practice is to complete both physical and mental
preparation for the dynamic actions to follow. Soccer players should begin all practice sessions and
matches ready to perform at maximal intensity.
In addition, dynamic flexibility increases range of movement, blood and oxygen flow to soft tissues prior to
exertion. The most common examples of dynamic flexibility include high knees, heel flicks, Carioca, knee
hugs, lunges and kick outs.
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6
Physical Preparation Curriculum
1
2
3
4
5
Speed, Agility & Quickness
Quickness & Reaction
Strength, Power & Plyometrics
Endurance
Dynamic Flexibility
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Description
Players in the middle move around randomly and play a wall pass with one of the static players on the outer perimeter. Inner players return to central area prior to moving onto to next
available wall player. Rotate after 60 seconds.
Progressions
Vary type of wall pass / delivery (e.g. volley, header, bounce, spin, etc)
Scatter markers in centre for players to slalom through
First player to achieve set number of passes wins (e.g. 10)
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7
SPEED, AGILITY & QUICKNESS (1)
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Description
Players sprint around defined area and touch as many markers as possible in 30 seconds.
Progressions
Players can only touch markers of a specified color
Players turn over opposition’s markers (and correct their own)
Introduce the use of a soccer ball
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8
SPEED, AGILITY & QUICKNESS (2)
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Description
Players sprint in sequence (1, 2, 3 & 4) through the slalom of markers. Once they reach the
end the next player goes. Continuous sprints for 60 seconds.
Progressions
Introduce the use of a soccer ball
Perform a figure of ‘8’ between two sets of markers
Backward sprints / sideways running
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9
SPEED, AGILITY & QUICKNESS (3)
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Description
Players sprint in sequence from starting position to 1, 1 to 2, 2 to 3, 3 to 2, and 2 to 4.
Progressions
Introduce the use of a soccer ball
Introduce a passive defender between 2 and 4
At end gate (4), players finish with a shot at goal
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10
SPEED, AGILITY & QUICKNESS (4)
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Description
Player A sprint around the markers in the sequence of 1, 2, 3, 4, 2, 5. Player B starts as soon
as A runs across their path at 5.
Progressions
Introduce the use of a soccer ball
Move the starting point to marker 4
Player B starts when A sprints around 3 (meet in middle)
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11
SPEED, AGILITY & QUICKNESS (5)
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Description
Players slalom through markers and exchange positions with partner diagonally across for
them.
Progressions
Touch at least 5 different central cones before sprinting to partner
Introduce the use of a soccer ball
All four players start at the same time
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12
SPEED, AGILITY & QUICKNESS (6)
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Description
Players are split into pairs and play tag with their partner. Winner is the player that is not the
catcher after 30 seconds.
Progressions
Reduce size of playing area
Introduce the use of a soccer ball (1v1 keep ball)
Introduce a defender to tackle players in possession
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13
QUICKNESS & REACTION (1)
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Description
Players A and B play one touch wall passes with each other. When Player A stops the ball
with the sole of their foot, both players quickly exchange positions.
Progressions
Any player can stop the ball (other player reacts)
Players let the ball run past for partner to sprint and receive
Shorten passing distance between players
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14
QUICKNESS & REACTION (2)
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Description
Players compete in pairs for the ball delivered by coach. First player to the ball wins.
Progressions
Vary starting positions (e.g. sitting down, lying on front, knees up, etc)
Vary type of wall pass / delivery (e.g. volley, header, bounce, spin, etc)
Introduce a goal for players to score into
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15
QUICKNESS & REACTION (3)
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Description
On coaches command, players sprint to the specified line and return to starting position.
Coach can call out more than one number (e.g. 2 and 4). Coach uses verbal, visual and kinaesthetic ques.
Progressions
Vary starting positions (e.g. sitting down, lying on front, knees up, etc)
Introduce the use of a soccer ball
Players sprint forwards and backwards
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16
QUICKNESS & REACTION (4)
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Description
Player A sprints to and touches central cone (1) to change direction and sprint through either
of the two side gates. Player B reacts to the movements of A by attempting to tag them.
Progressions
Introduce the use of a soccer ball
Introduce goals for players to score into
Reduce sprinting distance between players
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17
QUICKNESS & REACTION (5)
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Description
Player A reacts to the command of B by sprinting around the specified marker and returning
to starting position.
Progressions
Introduce the use of a soccer ball
Player A must control the ball before a specified number of bounces (e.g. 2)
Player B can call out more than one number
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18
QUICKNESS & REACTION (6)
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Description
On coaches command, players A & B sprint to the specified (line 1 or 2). The players furthest
from line attempt to tag their partner. Coach uses verbal, visual and kinaesthetic queues.
Progressions
Vary starting positions (e.g. sitting down, lying on front, knees up, etc)
Introduce the use of a soccer ball
Players perform the opposite from coaches command
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19
QUICKNESS & REACTION (7)
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Description
On coaches command, players sprint around mannequins and compete for the ball delivered
by the coach. First player to ball shoots at goal. The coach uses verbal, visual and kinaesthetic ques.
Progressions
Vary starting positions (e.g. sitting down, lying on front, knees up, etc)
Players sprint around opposite mannequin
Coaches varies type of delivery (e.g. bounce, spin, out wide, etc)
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20
QUICKNESS & REACTION (8)
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Description
Player in front sprints from starting position (1) to the end line 2. Partner loosely holds onto
the shirt of sprinting player for a short distance until they break free.
Progressions
Players sprint towards a soccer ball and dribble over the end line (2)
Two sprinting players compete for the same soccer ball
Introduce goals for players to score into
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21
STRENGTH, POWER & PLYOMETRICS (1)
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Description
Players are in pairs and hop on one leg. Players attempt to knock their partner off balance by
gently pushing against them.
Progressions
Players can only use shoulders (no hands)
Players are free to hop around defined area and find another partner
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22
STRENGTH, POWER & PLYOMETRICS (2)
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Description
Players stand on one leg and volley the ball to their partner. Players can only have one foot
on the ground at any time.
Progressions
Players perform 5 consecutive volleys on each foot. Rotate.
Increase distance between players
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23
STRENGTH, POWER & PLYOMETRICS (3)
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Description
Players are in pairs and compete for the ball which is placed in contact with one foot of both
players. First player to push the ball beyond their partner wins.
Progressions
Use different parts of the foot (e.g. outside, laces, etc)
Introduce different body parts (e.g. thigh, chest, shoulder, etc)
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24
STRENGTH, POWER & PLYOMETRICS (4)
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Description
Players replicate a throw-in by throwing the soccer ball to their partner. The ball is not allowed
to bounce.
Progressions
Increase throwing distance between players
Introduce a passive defender between lines 1 and 2
Players throw two soccer balls at the same time
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25
STRENGTH, POWER & PLYOMETRICS (5)
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Description
Players are in pairs and race against the other team by sprinting between lines 1 and 2. Players must bounce over the hurdles in the middle.
Progressions
Hop over hurdles on one leg
Players bounce over hurdles facing sideways
Players move ‘forward two, back one’ over the hurdles
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26
STRENGTH, POWER & PLYOMETRICS (6)
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Description
Both groups of players move in a line around the two end markers. On coaches command,
players perform various dynamic movements (e.g. heel flicks, knees up, kick outs, lunges,
etc).
Progressions
n/a
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27
DYNAMIC FLEXIBILITY (1)
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Description
Players A move into the central mannequin (1) at the same time and then move in a clockwise direction. Once completed, players B start together. Continuous. On coaches command,
players perform various dynamic movements (e.g. heel flicks, knees up, kick outs, lunges,
etc).
Progressions
n/a
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28
DYNAMIC FLEXIBILITY (2)
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Description
Players are in three groups and move between the two end lines (1 & 2). Players A switch positions with B. Players B then switch positions with C. Continuous. On the coaches command,
players perform various dynamic movements (e.g. heel flicks, knees up, kick outs, lunges,
etc).
Progressions
n/a
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29
DYNAMIC FLEXIBILITY (3)
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Description
Players move randomly to different markers within the defined area. On coaches command,
players perform various dynamic movements (e.g. heel flicks, knees up, kick outs, lunges,
etc).
Progressions
n/a
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30
DYNAMIC FLEXIBILITY (4)
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Description
One group of players perform tricks and skills with a soccer ball within the inner perimeter (1).
The other players move randomly around the outer perimeter (2) performing various dynamic
movements (e.g. heel flicks, knees up, kick outs, lunges, etc). Both groups of players exchange positions after 60 seconds.
Progressions
n/a
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31
DYNAMIC FLEXIBILITY (5)
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32
United Soccer Academy, Inc.
The Soccer Education Specialists
50 Different Ways to Say ‘Good Job’
During Practice:
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
Well done!
Terrific!
That’s the way to do it!
That’s a real improvement!
Good thinking!
Keep up the good work!
That’s it!
That’s better!
Outstanding!
Fantastic!
Fine work!
Magnificent!
Wonderful!
You’re really working hard today!
That’s looking good!
Good work!
That’s the right way to do it!
Top stuff!
I think you’ve got it now!
Tremendous!
21.
22.
23.
24.
25.
26.
27.
28.
29.
30.
31.
32.
33.
34.
35.
36.
37.
38.
39.
40.
Perfect!
That’s better than what I can do!
That’s a great effort!
You’re getting better!
Now you’ve got the hang of it!
You’re getting better every day!
You’re learning fast!
I knew you could do it!
I’m so proud of you!
That’s much better!
Superb!
That’s amazing!
Great work!
That’s as good as I have seen!
Keep it up!
Spot on!
You are doing much better today!
Keep on trying!
Excellent - I’m impressed!
Very imaginative!
6.
7.
8.
9.
10.
That was great, you remembered!
You worked well today!
Great effort out there today!
You really are learning quickly!
You’re nearly getting there!
After Practice:
1.
2.
3.
4.
5.
That was really good!
I’m proud of your efforts today!
That’s the best you’ve ever done!
You did really well today!
You must have been practicing!
USA coaching staff honors the Physical Preparation program
by always creating a POSITIVE learning environment!
© 2012 United Soccer Academy, Inc. All Rights Reserved. This Publication may not be copied without written permission.