How to Start an Off-Season Soccer Training Program, Part 1 | STACK Coaches and Trainers
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

How to Start an Off-Season Soccer Training Program, Part 1

May 10, 2012

Must See Soccer Videos

Soccer players, take note: strength training is as important as skill work. You must be more powerful than your opponents at any given moment, and a great time to address your strength needs is during the off-season. The summer months give you the chance to perform intense, power-focused workouts.

Goals
The goals of an off-season training program are simple—build strength and power. A conditioning base is definitely important and should not be ignored, but building strength and power is a priority at this point in the year.

Testing
After the season is finished, establish your baseline. If you don't know your start numbers, you'll have no idea if you're making gains. Test your max on the Bench Press and Squat. Then measure your Vertical Jump, 60-Yard Shuttle and body composition. This will give you a snapshot of your overall fitness before you start the program.

Strength Training
The beginning of the off-season is essential; it's your time to get strong in the weight room. The stronger you are, the more resistant you are to injury and the more able you become to win on-field battles. Begin your program by building strength in your big muscles—hips, back and chest. Also, focus on improving core stability. Go for a well-rounded, full-body approach in this phase.

I recommend a three-day-a-week program; it gives you rest after a long season but still builds strength. Full-body exercises, with a focus on explosive, compound movements, and secondary movements aimed at strengthening individual body parts provide the perfect balance.

Start each session by isolating your core lifts, such as the Power Clean, Bench Press, Squat or variations of these exercises. Then perform the secondary movements like Curls and Triceps Extensions in a circuit to get a time-efficient blast for your arms and legs.

Stay tuned for Part 2 of this article, which will provide a sample off-season soccer training program.

Photo:  cpauburnhills.com

Jeremy Golden is an assistant strength and conditioning coach at Cornell University. He was previously the assistant strength coach at Colgate University and the first-ever strength coach for the Albuquerque Thunderbirds of the NBA Developmental League. In 2007, he served as the head strength coach for the Los Angeles Sparks. Golden received his bachelor’s degree from The University of Tulsa and his master’s degree in sports administration from the University of New Mexico. He holds certifications from the National Strength and Conditioning Association, National Academy of Sports Medicine and USA Weightlifting.

Jeremy Golden
- Jeremy Golden is an assistant strength and conditioning coach at Cornell University. He was previously the assistant strength coach at Colgate University and the first-ever...
Jeremy Golden
- Jeremy Golden is an assistant strength and conditioning coach at Cornell University. He was previously the assistant strength coach at Colgate University and the first-ever...
More Cool Stuff You'll Like

4 Lifts to Build Wrestling Strength

To build a foundation of wrestling strength, it will require minimal equipment but persistent progression. Isolation type exercises such as curls and...

Get Faster by Improving Your Core Mobility

Improve Your Back Strength with the Inverted Row

3 Sandbag Training Mistakes Athletes Make

Get a Ripped Core With 6 Advanced Dead Bug Variations

How Functional Training Has Overly Complicated Strength Training

Make Lifts More Challenging With Resistance Bands

The Best Single-Leg Exercises for Youth Athletes

Top 5 Baseball Strength Training Myths

Don't Train Your Arms Until You Can Do These 4 Things

3 Post-Activation Potentiation Combos for Explosive Strength

How Often Should You Vary Your Exercise?

The Simplest Bodyweight Workout Ever

Basketball In-Season Battle Rope Complexes, Part 1

Build Full-Body Strength With 5 Suspension Trainer Exercises

Dominate Your Bench Test With This Strategy

Blast Through Plateaus with Tempo Sets

7-Exercise Core-Blasting Workout

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Female Athletes: Get Strong, Not Bulky, With These Workouts

Master the Lateral Lunge to Improve Your Hockey Stride

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

7 Strategies for Dealing With a Meathead in Your Gym

5 Softball Catcher Drills for Throwing Power

A Better Way to Train Your Core

7 Strategies for Faster Workout Recovery

7 Best Lower-Body Strengthening Exercises

Break Through Plateaus With the 1-10 Drop Set Method

3 Explosive Exercises Designed to Increase Pitching Power

Build Powerful Pecs With This Multi-Angle Chest Workout

Notice On-Court Results With This Basketball Core Workout

3 Nordic Hamstring Curl Exercises to Boost Your Performance

5 Isolation Exercises Your Workout Is Missing

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

These 3 Single-Leg Movements Will Improve Your Squat Technique

10 Ways to Get Stronger With a Sandbag

Kyle Lowry's 12-Week All-Star Training Program

4 Deadlift Variations to Increase Your Pull

Never Bench Press With Your Feet in This Position

4 Sure-Fire Ways to Build a Strong Core

Perfect Your Squat Technique With the Unloaded Squat

7 Ways to Work Out Competitively Without CrossFit

4 Exercises to Build True Lacrosse Power

7 Exercises That Safely Build Shoulder Strength