Strength and

Conditioning for Soccer

Players
Anthony N. Turner, MSc, CSCS*D1 and Perry F. Stewart, MSc, CSCS1,2
1
London Sport Institute, Middlesex University, London, England, United Kingdom; and 2Queens Park Rangers Football
Club, London, England, United Kingdom

ABSTRACT second highest number of registered soccer performance parameters such

players of all countries and participa- as distance covered, time on the ball,
SOCCER IS CHARACTERIZED AS A
tion continues to grow. In recent years, and number of sprints during a match
HIGH-INTENSITY, INTERMITTENT,
there has been a remarkable expansion (15,17,44,62). Specifically, Helgerud
CONTACT TEAM SPORT THAT RE- in and acceptance of sport science, and et al. (41) reported that using specific
QUIRES A NUMBER OF PROFI- specifically strength and conditioning aerobic interval training (4 periods of
CIENT PHYSICAL AND (S&C), within soccer. This discipline 4 minutes at 9095% of maximum
PHYSIOLOGICAL CAPABILITIES TO is recognized as a valid area of scientific heart rate, HRmax, with a 3-minute
PERFORM SUCCESSFULLY. APART and professional practice, with S&C jog in between) twice a week for 8
FROM THE NECESSARY TECHNI- practitioners becoming key members weeks with elite male soccer players
CAL AND TACTICAL SKILLS of the now multidisciplinary coaching (n 5 19; 18.1 6 0.8 years) achieved:
REQUIRED, SOCCER PLAYERS team.  Enhanced aerobic capacity, V O2max,
MUST ALSO DEVELOP AND RETAIN
In addition to the necessary technical from 58.1 6 4.5 to 64.3 6 3.9 mL/
A HIGH LEVEL OF AEROBIC AND and tactical skills required, soccer play- kg/min (P , 0.01).
ANAEROBIC CONDITIONING,  Increased the distance covered by
ers must develop and retain a high
SPEED, AGILITY, STRENGTH, AND level of athleticism to be successful. 20% (P , 0.01).
POWER. THESE ARE BEST DEVEL-  Average work intensity up from 82.7 6
Previous research has identified that
OPED THROUGH HIGH-INTENSITY aerobic endurance (4,15,17,44,62), abil- 3.4% to 85.6 6 3.1% (P , 0.05).
INTERVAL TRAINING, SMALL-SIDED  Increased the number of sprints by
ity to repeatedly execute high-intensity
GAMES, REPEATED SPRINTS, actions (58), speed (58,64), agility 100% (P , 0.01).
 Lactate threshold up from 47.8 6 5.3
COACHED SPEED AND AGILITY (32,58), and strength and power (89)
SESSIONS AND STRENGTH AND are all determinants of superior perfor- to 55.4 6 4.1 mL/kg/min (P , 0.01).
 Improved running economy by 6.7%
POWER-BASED GYM SESSIONS. mance. However, it is worth noting
that physiological and physical charac- (P , 0.05).
SOCCER COACHES AND
 Increased the number of involvements
STRENGTH AND CONDITIONING teristics vary between different posi-
tions. The aim of this article is to with the ball by 24% (P , 0.05).
COACHES MUST WORK COHE-
review the physiological demands of Aerobic capacity also corresponds to
SIVELY TO ENSURE A STRUC-
soccer to provide S&C coaches with a higher league position (89), the level
TURED AND EFFECTIVE PROGRAM
critically appraised evidence-based of competition (5,72), and more start-
IS ADHERED TO. ing players compared with nonstarting
interventions for elite male soccer
players. players (37,81). Accordingly, the aero-
bic capacity of soccer players must be
INTRODUCTION developed, and Tables 1 and 2 identify
occer is the worlds most popular METABOLIC CONDITIONING

S
position-specific values for aerobic
sport with the Federation of the The level of metabolic conditioning of
International Football Associa- a soccer player is crucial in defining
tion (FIFA) estimating that more than and ultimately limiting their contribu- KEY WORDS:
270 million people are actively tion to the game (41). It has been soccer; program design; metabolic
involved in the sport worldwide. The shown repeatedly that maximal aero- conditioning; speed; resistance training
US Soccer Federation (USA) has the bic capacity is positively related to

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S&C for Soccer Players

Table 1
Physiological characteristics of elite Croatian soccer players

Defenders Midfielders Attackers Goalkeepers Total

Variable (n 5 80) (n 5 80) (n 5 80) (n 5 30) (n 5 270) Range

Body fat, % 12.2 6 0.7 8.4 6 2.9 10.2 6 2.1 14.2 6 1.9 11.9 6 3.1 6.319.5
5 m, s 1.43 6 0.5 1.47 6 0.6 1.39 6 0.4 1.45 6 0.7 1.44 6 0.5 1.390.47
10 m, s 2.14 6 0.7 2.23 6 0.5 2.03 6 0.9 2.35 6 0.8 2.27 6 0.4 2.132.36
SJ, cm 42.3 6 2.1 41.49 6 4.0 44.2 6 3.2 46.8 6 1.4 44.1 6 1.3 40.948.3
CMJ, cm 44.2 6 1.9 44.26 6 2.1 45.3 6 3.2 48.5 6 1.5 45.1 6 1.7 41.450.1
VO2max, mL/kg/min 59.2 6 1.5 62.3 6 3.1 58.9 6 2.1 50.5 6 2.7 60.1 6 2.3 50.365.3
HRmax, bpm 187.2 6 2.3 191.1 6 2.1 188.1 6 2.1 188.5 6 1.9 189.1 6 1.9 185.4193.3
Sporis et al. (78) collected physiological measurements of 270 professional Croatian soccer players (mean age 28.3 6 65.9 years, range 19.434.5
years) over 2 years to evaluate whether positional roles have different physical and physiological profiles.

bpm 5 beats per minute; CMJ 5 countermovement jump; HRmax 5 maximum heart rate; SJ 5 squat jump.

capacity in elite male soccer players compared with continuous training intensity endurance training modality
(5,78). involving the same mechanical work aimed specifically at increasing
and duration (36). In addition to this, V O2max; for this, the athletes com-
HIGH-INTENSITY INTERVAL HIIT training modalities require plete 4 intervals of 4 minutes at 90
TRAINING approximately half the time of tradi- 95% HRmax, separated by 3 minutes
Soccer is characterized as an inter- tional continuous methods and are of recovery performed at 70%
mittent sport with repeated bouts of more likely to enhance player moti- HRmax. Helgerud et al. (42) have
high-intensity activity. Therefore, for vation and adherence and increase compared 4 endurance training
training to suit the physical demands the time for technical and tactical interventions designed to improve
of the game, emphasis should focus practices. Fundamentally, they are V O2max in professional soccer players
upon the ability to repeatedly execute not likely to be detrimental to (Table 3).
high-intensity activities with short strength and power (because of Type
rest periods. High-intensity interval 2 muscle fiber recruitment), the signif- SMALL-SIDED GAMES
training (HIIT) has been reported icance of which will be described In high performance sports, it is gen-
to induce greater improvements in later. Helgerud et al. (41) and erally accepted that the benefits of
both aerobic and anaerobic capacity Hoff et al. (45) recommend a high- exercise are maximized when the

Table 2
Physical characteristics of elite Icelandic soccer players with reference to position
Strikers Midfielders Defenders Goalkeepers All players

Test variable N Mean 6 SD N Mean 6 SD N Mean 6 SD N Mean 6 SD N Mean 6 SD

Body fat, fat % 47 9.6 6 5.1 76 10.7 6 4.2 89 10.6 6 3.6 15 12.3 6 5.3 227 10.5 6 4.3
CMJ, cm 49 39.4 6 4.2 70 39.3 6 4.9 79 39.3 6 5.5 16 38.0 6 5.6 214 39.2 6 5.0
SJ, cm 49 37.8 6 4.4 70 37.6 6 4.8 79 37.7 6 4.9 16 35.8 6 5.3 214 37.6 6 4.8
Peak VO2, mL/kg/min 47 62.9 6 5.5 76 63.0 6 4.3 87 62.8 6 4.4 15 57.3 6 4.7 225 62.5 6 4.8
Injury days per player, d 64 10.1 6 9.6 96 11.9 6 0.7 114 10.0 6 19.0 24 2.8 6 5.5 298 10.1 6 19.1
Arnason et al. (5) investigated the relationship between physical fitness and team success in 306 elite male soccer players (mean age 24 years,
range 1638 years), from 17 Icelandic teams in the top 2 divisions in the 1999 soccer season.

CMJ 5 countermovement jump; SJ 5 squat jump.

2 VOLUME 36 | NUMBER 4 | AUGUST 2014

 Table 3
Training systems used by Helgerud et al. (42) to enhance aerobic capacity

Pretraining Posttraining
Training group Protocol V O2max, mL/kg/min V O2max, mL/kg/min

Long slow distance Continuous run at 70% HRmax (137 6 55.8 6 6.6 56.8 6 6.3
running 7 bpm) for 45 min
Lactate threshold Continuous run at lactate threshold 59.6 6 7.6 60.8 6 7.1
running (85% HRmax, 171 6 10 bpm) for
24.25 min
15/15 interval running 47 reps of 15-s intervals at 9095% 60.5 6 5.4 64.4 6 4.4; 5.5% increase
(15/15) HRmax (180190 6 6 bpm) with 15-s
of active resting periods at warm-up
velocity, corresponding to 70%
HRmax (140 6 6 bpm) between
4 3 4-min interval 4 3 4-min interval training at 9095% 55.5 6 7.4 60.4 6 7.3 (mL/kg/min) 7.3% increase
running (4 3 4 min) HRmax (180190 6 5 bpm) with
3 min of active resting periods at 70%
HRmax (140 6 6 bpm) between each
interval
Using the 4 3 4 intervention twice a week for 8 weeks increased the VO2max of soccer players by 11%, resulted in a 20% increase in the distance
covered, a 23% increase in involvements with the ball and a 100% increase in the number of sprints (41).

training stimuli are similar to compet- the condition capabilities of the players, In addition, the number of players and
itive demands. Small-sided games the stage in the soccer season, the tech- field dimensions, game rules can also
(SSG) are soccer-specific training pro- nical level of the players, the time of SSG impact the intensity of SSG. Mallo and
tocols designed to develop technical, application in relation to the match Navarro (61) compared the demands
tactical, and physical capabilities (69). schedule and the teams strategic objec- of 3 exercises with different constraints
These games are typically completed tives (18). The number of players in SSG and found that the inclusion of goal-
in the form of several intervals, with can influence the physiological and tac- keepers modified the physical and tac-
varying numbers of players, different tical element of the exercise. Rampinini tical behavior of the players; the
pitch dimensions, and modified rules. et al. (69) suggest that as the number of exercises that included the goalkeepers
It has been reported that SSG expose players decreases the intensity increases, reported that the players covered less
players to significant aerobic and and results in players having more distance, worked at a lower intensity,
anaerobic loads, with a mean relative touches of the ball (9). However, and tactically became more defensive.
intensity of 82% V O2max and mean although the frequency of technical ac- It is evident that SSG provides an
blood lactate levels of 4.54.9 mmol tions is increased with fewer players, the effective physiological stimulus to
for a 4 versus 4 game (60); additionally, tactical component of the drill is more enhance and maintain aerobic and
the number of high-intensity activities limited as players are not restricted to anaerobic capacity and allow for con-
(43) and time in possession of the ball specific positions and tasks. comitant improvements of technical
(60) are higher than that found in and tactical skills. However, S&C
match play (11 versus 11 game). Reilly Field dimensions can impact the kine-
matics of the players. The larger the coaches should consider the pitch di-
and White (70) reported no significant mensions, number of players, rules of
difference between HIIT and SSG in playing area, the more time and space
the game and timings as variables that
relation to heart rate or lactate the player has to make a decision and
can impact upon the intensity of the
concentrations: carry out his actions. Conversely, smaller
games. Table 4 provides examples of
 HIIT: six 4-minute runs at 8590% spaces reduce the time for decision mak-
different formats for SSG.
HRmax, 3-minute rest between runs. ing and actions and are likely to induce
 SSG: 5 versus 5 games; six 4-minute more accelerations, decelerations, and REPEAT SPRINT ABILITY
games, 3-minute rest between games. changes of direction. Also, physiological Sprinting ability is an integral compo-
There are a number of factors the S&C workloads and ratings of perceived exer- nent of successful game play (58,64),
coach must consider before designing tion are higher when the playing areas with the ability to perform sprints
and implementing SSG, for example, are bigger (14,69). repeatedly being a predictor of superior

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S&C for Soccer Players

Table 4
Examples of small-sided game formats

Number of players Pitch dimensions, m Timings Notes

3v34v4 25 3 2030 3 25 2 3 6 3 1 min (1.5-min rest)3 3 6 3 Limited tactical component
2 min (1-min rest)
High number of actions per player
High intensity
Increased acceleration/deceleration and
change of direction
5v57v7 40 3 3060 3 35 4 3 4 min (2-min rest)5 3 8 min (2-min Moderate tactical component
rest)
Moderate to high number of actions
Moderate to high intensity
Accelerations/decelerations and high
speed running
8v811v11 70 3 4090 3 45 3 3 12 min (2-min rest)4 3 15 min High tactical component
(2-min rest)
Low number of actions per player
Lower intensity (increased recovery
between actions)
Increased high speed running
Larger aerobic emphasis

performance (58). Repeat sprint ability that repeated sprint training should to recommend using predominantly
(RSA) has been described as the ability aim to increase phosphocreatine aerobic and anaerobic intervals dur-
to produce the best possible sprint per- (PCr) recovery. This is achieved by im- ing the off-season, and a combination
formance over a series of sprints (#10 plementing rest periods long enough of SSG and RSA training within the
seconds), separated by short recovery to replenish the majority of PCr but competitive period due to the time
periods (#60 seconds) (12). Plisk and short enough to induce gradual fatigue efficacy and sport-specific nature of
Gambetta (68) advocate using tactical to stimulate an appropriate training the drills.
metabolic training as an extension to adaptation. A work:rest ratio of 1:6
repeated sprint training. This approach has been suggested to develop the ACCELERATION AND SPEED
uses position and match-specific phosphagen system and resemble the Bangsbo (11) found that players sprint
movement and intensities observed demands of soccer in males (59); between 1.5 m and the length of the
during actual competition. Advantages highly trained athletes may be able to pitch during a match, but average 17 m.
include greater time efficiency, with train at a slightly lower work:rest ratio Around 96% of sprints are less than
skill components being integrated into of 1:4 to provoke appropriate training 30 m, with an average duration of less
metabolic conditioning, and enhanced adaptations (59). Anecdotally, the than 6 seconds and an occurrence of
motivation and compliancy among maximum effort duration should not every 90 seconds on average (11).
players. exceed 6 seconds, and multidirectional Other authors have reported that
A common method of quantifying as well as linear movements are almost half of the total sprints are less
intermittent activity is often described beneficial. than 10 m (63,79) and typically com-
by specific work:rest ratios. However, In summary, it can be suggested that mence when the player is already in
within soccer, there should be consid- a combination of HIIT, SSG, and motion; therefore, maximal velocity is
eration for such ratios being heavily RSA training is used to develop aer- achievable in a reduced period of time
influenced by playing position and obic and anaerobic capabilities within and distance compared with sprints
level of competition. It is suggested soccer players. It may also be prudent from a static start (58,74,92). This

4 VOLUME 36 | NUMBER 4 | AUGUST 2014

suggests the necessity to develop speed proficiency is attained, agility sessions

Bench press, kg/mass

following a flying or rolling start. that reinforce game-like situations
Although there is growing consensus while compelling athletes to respond

Comparison of results between Rosenborg, who finished champions of the Norwegian elite soccer league (89), and Strindheim, who finished last

1.1 6 0.3
1.0 6 0.2
that the components that comprise to random stimuli are a more beneficial
speed performance are trainable, it is method of training. Therefore, SSGs
less clear what the optimal approach are further advocated as they provide
to training might be (34). What is the opportunity to develop reactive
known is that speed consists of a mul- agility. Moves that deteriorate under
titude of factors and that it requires pressure can be rehearsed in a closed

Bench press, kg
dedicated training. To develop soccer- environment, with progress monitored

82.7 6 12.8
77.1 6 16.5
specific speed, it is necessary to incor- in subsequent SSGs.
porate perception-action coupling
and account for the development STRENGTH AND POWER
of perceptual and decision-making as- Soccer involves repeated powerful
pects (76). Gamble (34) identifies the movements like kicking, sprinting,

Vertical jump, cm
trainable determinants of speed perfor- tackling, and jumping. Measures of

56.7 6 6.6*
mance as neuromuscular skill and

53.1 6 4.0
power generation including sprinting
coordination, postural control and sta- ability (51,54,58,71,77) and jumping
bility, strength qualities, mechanical, height and distance (16,71) have been
and morphological qualities of locomo- shown to positively correlate with
tor muscles, and stretch-shortening performance in soccer. Specific to soc-
cycle. cer, jump height (r 5 0.78), 10 m (r 5

Squats, kg/mass
0.94) and 30 m (r 5 0.71) sprint per-

2.1 6 0.3
1.7 6 0.2
AGILITY formances, and aerobic endurance
A soccer player changes direction are highly correlated with maximal

Squats performed to 908 joint angles at the knee; Jump height determined using a force platform.
every 24 seconds (82) and makes strength in professional male soccer

Table 5
1,2001,400 changes of direction (10) players (46,88). Table 1 (78) and
during a game. Rapid activity occurs in Table 2 (5) identify position-specific

164.6 6 21.8
the crucial seconds of the game and values for countermovement jump

135.0 6 16.2
Squats, kg
can make the difference in determining (CMJ) and squat jump (SJ); CMJ is
the outcome of the game. It is sug- largely regarded as a valid test of
gested that superior male and female lower-body power and SJ is largely
athletes from a range of sports demon- regarded as a valid test of lower-
strate better visual search strategies and body strength. The rationale for
V O2max, mL/kg/min

produce more accurate and faster re- improving a players strength and
sponses (2,26,31,73,86). The ability to power can be noted when reading
67.6 6 4.0*
59.9 6 4.1

produce fast-paced variable actions can the research of Wislff et al. (89).
impact soccer performance (32,58); so, Here, the champions in the
a soccer players agility must be Norwegian elite soccer league, Ros-
developed. senburg, were compared with Strind-
Significantly higher than Strindheim (P , 0.01).
*Significantly higher than Strindheim (P , 0.05).

For most athletes, a progression from heim who finished in last place
closed to open agility drills is required. (Table 5). The authors suggested that
79.6 6 6.3
76.8 6 6.4
Mass, cm

For example, Holmberg (49) suggests the higher strength, power, and
that agility is best developed by pro- endurance capacity gave Rosenborg
gressing through the following phases: a better foundation for on-field
technical drills, pattern running, and performance.
182.1 6 4.8
180.8 6 4.9
Height, cm

then reactive agility training. Technical Strength training, as developed by

drills involve focusing and developing means of heavy resistance training,
specific movement patterns. Pattern has been shown to improve initial
running typically involves several acceleration and change-of-direction
preplanned change-of-direction move- activities, H+ (hydrogen ion) regula-
Strindheim
Rosenburg

ments sequenced in a sport-specific tion and buffering capacity, and

pattern and are generally considered repeated sprint ability; it subsequently
Team

very effective for novice athletes. How- delays the fatigue experienced in
ever, once a high level of technical match play (22). Dependent on the

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S&C for Soccer Players

Table 6
Most effective strategies for maximal strength gains

Novice Amateur Professional

Untrained individuals Trained individuals Highly trained individuals (athletes)

Intensity: 60% of 1RM Intensity: 80% of 1RM Intensity: 85% of 1RM

Volume: up to 4 sets per exercise Volume: up to 4 sets per exercise Volume: up to 8 sets per exercise
Frequency: 3 d per week Frequency: 2 d per week Frequency: 2 d per week
RM 5 repetition maximum. Table created based on data from Peterson et al. (67).

players training age, the most effec- to be integral to the improvement of economy. Although these findings
tive strategies for enhancing strength power. It has been hypothesized that were not limited to soccer, it is
are summarized by Peterson et al. (67) each repetition should achieve $90% assumed that the results are directly
in Table 6. The high and positive cor- of peak power output or velocity (29); transferable to many sporting move-
relation that exists between maximum however, Cronin and Sleivert (20) re- ments specific to soccer.
strength and peak power (r 5 0.77 ported that training at a range of loads, Optimization of SSC mechanics
0.94) (6), further advocates heavy irrespective of which load constitutes through appropriate plyometric drills
resistance training as a precursor for peak power output, is in fact likely to will improve a players reactive
power development. Notably, strength produce superior results. strength. Flanagan and Comyns (27)
training that involves high loads suggest progressing through the fol-
(.80% 1 repetition maximum [RM]) WEIGHTLIFTING lowing phases:
leads to greater increases in maximum Weightlifting (snatch and clean and  Eccentric loading and correct land-
muscle power compared with low jerk) primarily features concentric ing mechanics (e.g., drop lands).
resistance strength training (1). force development. They enable rel-  Low-intensity fast plyometrics
Factors that influence power include atively high loads to be controlled in where a short GCT is encouraged
both intramuscular and intermuscular an explosive manner in the vertical (e.g., ankling).
coordination, maximal strength, and plane. Consequently, power output  Hurdle and depth jumps upon which
the various structural and neural ele- is maximized at much greater relative the focus is short GCT and optimum
ments that comprise the stretch- external loads than ballistic resis- jump height (e.g., drop jumps).
shortening cycle (SSC) (34). There- tance training modes. In fact, It is evident that strength and power
fore, the multidimensional nature Olympic-style weightlifting has been are determinants of successful soccer
of power requires a multifaceted reported to produce some of the performance and also aid in prevent-
approach to training (65,75,94). These highest power outputs of any exer- ing injury (discussed in a later sec-
can broadly be categorized into 3 cise modality (35). tion). The best method for
modes of training: ballistic resistance improving these qualities is by com-
training, Olympic-style weightlifting, PLYOMETRICS bining heavy resistance training
and plyometrics. Improvements made with regard to (using the protocols in Table 6) and
the utilization of the SSC through power exercises in the form of ballistic
BALLISTIC RESISTANCE TRAINING plyometric training result in an resistance training, weightlifting, and
This training mode is characterized increase in jump and hopping height plyometrics. For power training, it is
by an external resistance being (4,24,25), reduced ground contact suggested that training at a range of
unloaded (projected or released) at time (GCT) at all running speeds loads will optimize results, and these
the termination of the concentric (4), increased rate of force develop- are anecdotally achieved while per-
movement (19), for example, a throw ment (13,87) and contributes to an forming a maximum of 5 sets of 3 reps,
or jump. This results in the load athletes ability to change direction with a minimum of 3-minute rest
being accelerated for longer, allowing (31,53,93). In addition, Voigt et al. between sets (8,29). It may be wise
higher velocities to be achieved (65). (84) and Verkhoshansky (83) reported to structure this type of training in
Both concentric-only and eccentric- that economical sprinting (i.e., effi- blocks (traditional periodization,
concentric variations of ballistic resis- cient usage of the stretch-shortening described in the next section), for
tance training can be performed. How- mechanism) can recover approxi- example, strength endurance during
ever, exercises that exhibit a rapid mately 60% of the total mechanical the off-season with strength and
eccentric-concentric coupling appear energy, thereby increasing running power in the preseason.

6 VOLUME 36 | NUMBER 4 | AUGUST 2014

PROGRAM DESIGN that regular physiological monitoring physiological demands with the latter
PERIODIZATION is performed to identify the training more aerobic in nature and associated
status of the players and team. This with high levels of fatigue and cortisol
The traditional periodization strategies
information will allow the S&C coach concentrations (56). As such, the goal is
(e.g., implementing a particular com-
to taper training volume and intensity likely to be to minimize loss of strength
ponent focus for approximately 4
appropriately to provide an effective in elite players. For an example compe-
weeks and utilizing a 3:1 loading par-
training environment. Tables 7 and 8 tition mesocycle, see Table 11.
adigm whereby progressive loading is
provide examples of an annual plan
applied for weeks 13 and week 4 is
and competition microcycle (with 1
used to de-load) are generally con- TRANSITION
match played per week), respectively,
cerned with athletes who need to peak After the competitive season, there is
for elite soccer players.
for a single or acute phase (,2 weeks) a transition period before structured
of competitions (e.g., track athletes and GENERAL PREPARATORY PHASE training commences. This period of
martial artists) and are therefore not OR ACCUMULATION PHASE active rest is used to dissipate any mus-
necessarily suited to team-sport ath- This block is typically 26 weeks in cular, neural, and psychological fatigue
letes. Soccer players must reach their duration and involves relatively high (85). Nonstructured, low-intensity, low-
peak as part of preseason training, and volumes and lower intensities (specifi- volume recreational activities are rec-
then maintain it for extended periods cally muscular endurance/hypertrophy). ommended during this time.
of up to 35 weeks. Therefore, it has The primary objective of this non
been suggested that while the classical sport-specific phase is to increase the
or traditional form of periodization is players tolerance to the continuously INJURY PREVENTION
appropriate during the off-season and increasing training and competition It seems prudent to address injury inci-
preseason, a nontraditional (nonlinear) demands and to address individual dys- dence and potential preventative strat-
form of periodization is more appropri- function. Exercises prescribed during egies within soccer. Soccer is classified
ate to team sports during the in-season this phase should focus on the individ- as a contact sport with the majority of
(33,48,5557). This form of periodiza- ual needs of the player. See Table 9 for contact occurring between opposing
tion involves the variation in training an example general preparatory phase players while contesting ball posses-
prescription and volume loads on mesocycle. sion. In such a sport, injury of varying
a session-by-session basis to concur- severity is inevitable. It is reported that
rently account for multiple training SPORT-SPECIFIC PREPARATORY elite male soccer players incur approx-
goals. It is suggested that one of the PHASE imately 1 performance-limiting injury
merits of this system is the ease with This block is typically 24 weeks in each year (21,39), with the average
which sessions can be quickly tailored duration and involves high-intensity injury resulting in 24.2 days lost to
and administered in response to the training with relatively lower volumes. training and competition (40). These
intense and variable competition The focus should be on sport-specific inevitable injuries appear more likely
schedule (38). It should be noted that training modes to help facilitate greater to occur during competition rather
maintaining peak performance for up transfer to training and matches than training (90). Arnason et al. (5)
to 35 weeks is considered a thankless (Table 10). identified a trend between the high
task (47,56) and is somewhat depen- number of days lost to injury and the
COMPETITION OR REALIZATION
dent on maintaining strength (3,7). PHASE lack of team success in elite male soc-
Kraemer et al. (56) reported that both This block may be up to 35 weeks in cer players.
starting and nonstarting soccer players duration; training intensity and volume The lower bodily extremities are most
had decreased performance over an may vary and is easily adapted to the at risk from injury (90) with the knee,
11-week competitive season. This indi- competition schedule. The objective of ankle, thigh, groin, and calf being the
cates that the drop was independent of this phase is to maintain the player most injured regions (52,90), and
total match play and the volume load close to their physical peak, with some sprains, strains and, contusions being
of practices and conditioning. A cata- suggesting that you may even be able the most common injury types (52).
bolic environment (high cortisol, low to increase strength levels throughout Furthermore, previous studies have
testosterone) was induced in the pre- the season (7). For example, Hoffman shown that injuries caused by nonbody
season and is likely to have determined and Kang (47) reported significant in- contact were more prevalent than in-
the metabolic status of the players as season improvements in strength juries caused by body contact
they entered the competitive period. (1RM squat and bench press) in Amer- (39,40,91) and occur mainly during
This highlights the need for a restora- ican football players (n 5 53; 2 d/wk running and turning (39,40). Soccer
tion period, particularly as they enter during in-season resistance training players seem to be at particular risk
the competitive phase; such a period is at .80% 1RM). However, American for both hamstring (23) and adductor
referred to as a taper. It is suggested football and soccer impose different muscle injuries (5,66).

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S&C for Soccer Players

Table 7
Example of an annual macrocycle

Preparation

General preparatory phase SSPP Competition Transition

26 wk 34 wk 3035 wk 34 wk
12 mesocycles 1 mesocycle 68 mesocycles lasting 4 wk Rest
12 preseason matches 24 preseason matches Nontraditional (undulating Holiday
periodization)
Traditional periodization Traditional periodization The last 15 d: active rest (23
sessions per week)
Play other sports
Swimming
Cycling
Jogging
Flexibility exercises
Training objectives: cycle 1 Training objectives Training objectives
Strength-endurance/ Strength-speed Competition
hypertrophy
Aerobic capacity (7080% of Speed-strength Maintain strength
MHR)
Coordination Maximum speed Maintain power
Mobility Lactic and alactic Aerobic-anaerobic power
development and capacity
Reactive agility Adequate recovery
Training objectives: cycle 2
Strength
Aerobic power (80100% of
MHR)
Running drills
Coordination and change of
direction
MHR 5 maximum heart rate; SSPP 5 sport-specific preparatory phase

In a review of soccer injuries by Junge  Good playing conditions. involved. Also, athletes who display
and Dvorak (52), several strategies for  Adherence to rules. an agonist-antagonist muscular
the prevention of soccer injuries were It is interesting to note that S&C imbalance may exhibit alterations in
discussed. These included: training (or strength training in gen- neural firing patterns, leading to
 Warm-up with more emphasis on eral) was not identified as a key factor. increased braking times and inaccu-
stretching. In addition to an increase in muscle rate movement mechanics during
 Regular cool-down. strength, tendon, ligament, and carti- rapid ballistic movements (50), which
 Adequate rehabilitation with suffi- lage strength would also increase may expose soccer players to the
cient recovery time. along with bone mineral density aforementioned prevalent noncontact
 Proprioceptive training. (28,30,80), and therefore improve injuries during running and turning
 Protective equipment. the structural integrity of all joints (39,40). In addition to addressing

8 VOLUME 36 | NUMBER 4 | AUGUST 2014

 Table 9
Team recovery session technical/ Example of an off-season mesocycle
conditioning session for the
players not involved in the Off-season (general preparatory phase)

Session 1 (10RM; 3 sets) Session 2 (12RM; 3 sets) Session 3 (8RM; 3 sets)

Sunday

DB lateral lunge BB overhead squat DB split squat

BB RDL Cable hip abduction Assisted Nordic curls
SL calf raise SL squat Cable hip adduction
match

BB military press Bench press DB press up and rotate

Rest

Close grip pull up Seated cable row Inverted row

Saturday

Cable trunk rotation Cable antirotation Plank variation

Match
Rest

Metabolic conditioning: 4 3 4-min interval run at 9095% MHR with 3-min active
rest at 70% MHR
prevention and speed/reaction

Acceleration and speed: sprint technique/preparation and coordinative drills

Physical: individualized injury

soccer: tactical work game

Plyometrics (emphasis on landing mechanics)

Jump and stick (bilateral-unilateral)
Friday
Example of an in-season microcycle

Box jump (bilateral-unilateral)

Agility: various closed change-of-direction drills (emphasis on movement
mechanics opposed to speed)
(tactical)

Notes: 3:1 loading paradigm

Rest
Table 8

BB 5 barbell; DB 5 dumbbell; RDL 5 Romanian deadlift; RM 5 repetition maximum; SL 5

single leg.
power soccer:
Thursday

technical/
strength/

tactical

Table 10
Physical:

Example of a preseason mesocycle

Rest

Pre-Season (SSPP)
injury prevention

Session 1 Load Sets/reps Session 2 Load Sets/reps

and SSG and RS

Soccer: technical/tactical Soccer: technical/

individualized
Wednesday

Hang power 70% 1RM 532 Mid-thigh pull 85% 1RM 533
clean
tactical
Physical: strength/power Physical:

Jump squats 0% 1RM 533 Medicine ball 10% BW 533

throw
RS 5 repeat sprint; SSG 5 small-sided games.

Nordic curls BW 3 3 68 Drop jump BW 335

335 336
tactical game (8v8

Bench throws 55% 1RM Bent over row 75% 1RM

soccer: technical/

Metabolic conditioning: SSG and repeated sprints/TMT (work:rest ratio, 1:6)

Tuesday

Acceleration and speed: maximum sprints5, 10, and 15 m (rolling and static)
11v11)

Plyometrics: (emphasis on short GCT) multiple hops and jumps (bilateral and
unilateral; multidirectional)
Agility: complex patterned drills progressing into reactive drills
Monday

Note: 3:1 loading paradigm individual corrective and core work to be completed
AM Rest

PM Rest

between sets or at the end of the session

BW 5 bodyweight; GCT 5 ground contact time; RM 5 repetition maximum; SSG 5 small-
sided games; SSPP 5 sport-specific preparation phase; TMT 5 tactical metabolic training.

Strength and Conditioning Journal | www.nsca-scj.com 9

S&C for Soccer Players

Table 11
Example of an in-season mesocycle

In-season (competition)

Session 1 Load Sets/reps Session 2 Load Sets/reps

Rack pull 70% 1RM 533 Power clean 80% 1RM 533
1/2 Back squat 90% 1RM 333 Box jump BW 535
Straight-legged deadlift 75% 1RM 338 Step up 75% 1RM 336
Bench press 80% 1RM 336 Wide grip chins BW 336
Metabolic conditioning: SSG and repeated sprints/TMT (work:rest ratio 1:61:4)
Acceleration and speed: maximum sprints5, 10, and 15 m (rolling and static)
Plyometrics: (emphasis on short ground contact time and maximum jump height) depth jumps and bounds (bilateral and
unilateral; multidirectional)
Agility: reactive drills and SSG
Individual corrective and core work to be completed between sets or at the end of the session.

BW 5 bodyweight; RM 5 repetition maximum; SSG 5 small-sided games; TMT 5 tactical metabolic training.

muscle imbalances, implementing ex- power. The authors recommend that

Anthony N.
ercises/drills aimed at improving the these qualities are developed using
Turner is
neuromuscular skill, coordination, the following methods:
a Strength &
and movement mechanics of speed  Aerobic and anaerobic capacity
Conditioning
and change-of-direction actions may HIIT, SSG, and RSA.
Coach and the
also be of value.  Speed and agilityneuromuscular
Programme
In addition to the strategies outlined skill and coordination, strength, pos-
Leader for the
by Junge and Dvorak (52), preven- tural control and stability, and
MSc in Strength
tion strategies such as increasing plyometrics.
and Conditioning at the London Sport
 Strengthheavy resistance training.
muscle strength (and its concomitant Institute, Middlesex University.
 Powerballistic resistance training
benefits to connective tissue adapta-
tions), addressing muscular imbalan- exercises, plyometric drills, and
ces (particularly of the thigh), and Olympic-style weightlifting. Perry F.
improving movement mechanics When implementing the training Stewart is the
(e.g., during running, turning, and program, it is recommended that Head of Acad-
landing) are recommended. Signifi- a traditional periodized approach is emy Sport Science
cantly, these would be addressed by applied during the off-season and and Medicine at
virtue of implementing any effica- preseason periods and a nontradi- Queens Park
cious S&C program. tional approach is implemented in- Rangers Football
season (the competition period). In Club and a part
addition to the physical develop- time lecturer in
CONCLUSION ment training, it is important to Strength and
Soccer is characterized as a high- incorporate components of injury Conditioning at
intensity, intermittent contact team prevention. This article provides the London Sport Institute, Middlesex
sport that requires a number of profi- S&C coaches with the necessary sci- University.
cient physical and physiological capa- entific research to implement an
bilities to perform successfully. Aside evidence-based training program to
from the necessary technical and tac- enhance soccer performance.
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