Total Soccer fitness Ebook

Total Soccer fitness

• The key energy systems involved in soccer and how they will affect your training.

• The difference between aerobic and anaerobic endurance and why both are equally important in soccer.

• more effective - continuous or interval training?

• How to recover quickly after several, successive high intensity sprints.

• The most effective training methods to deal with the debilitating build up of lactic acid (one drill performed just a few times each week can transform your game!).

• How to train so that your sprints are as quick in the final 10 minutes as they are in the first 10 minutes.

• How to train in the off/closed season so that you maintain most of your fitness AND allow your body to recuperate.

• The best way to recover quickly after an intense match.

• Fully illustrated, comprehensive drills (with and without a ball) that are simple to implement but deadly effective.

• Sample sessions and a how endurance conditioning MUST alter over the course of a season.

• Why lifting weights in the traditional "3 sets of 10 reps" is a waste of time for soccer players.

• The 4 phases of a strength training program and exactly when they should occur.

• Periodization explained... in the simplest of terms and how you can use it even if you only train 2 days a week.

• The most effective way to prevent long-term injury with THE most important phase of any strength program.

• How to develop maximal strength, explosive power AND superb strength endurance WITHOUT one compromising the other.

• Core strength training and how to develop your "center of power".

• The most important type of strength for soccer and whether traditional weightlifting can actually be detrimental.

• How to use plyometrics safely and effectively to increase your power (and speed) and your jumping ability (great for goal keepers and winning aerial challenges).

• Plently of Sample strength programs and sessions for the four different types of strength... all with exact sets and reps.

• The best strength & power exercises for soccer (you won't find these in fitness magazines or general weight lifting books).

• Sample circuit training routines specifically designed for soccer that combine strength and endurance.

• Dozens of illustrated images so you know exactly how to perform each exercise correctly and safely.

• Powerful drills to develop lightning speed off the mark and blazing acceleration over 10-15 yards.

• How to combine strength, power and flexibility training so you, or your team are, as fast as possible.

• SAQ training, what it consists of and lots of sample drills.

• How to train for speed with and without the ball.

• Exactly when speed training should occur in the annual training plan.

• How to use speed ladders for soccer-specific agility and how you can save money by making your own!

• Speed endurance training and why it can have such a great impact on performance.

• Learn the different types of stretching and which is best to increase your range of movement

• Discover which type of stretching you should avoid before a game or training session and why (most players and coaches still make this mistake)

• Use the sample stretching program complete with stretching images to increase your flexibility

• A sample warm up and cool down routine that prepares players physically and mentally for a game

• How long a warm should be, what it should consist of and the right level of intensity

• The best way to cool down and whether it really can prevent muscle soreness the day after

• How to set up a test battery that is perfect for soccer

• Sample field tests for maximal strength, strength endurance, speed, speed endurance, aerobic endurance, flexibility and agility (all requiring very little specialist equipment)

• Statistics for professional players so you can compare your results with the best

• Norms and ranges to compare your results against (that way it's easy to highlight any weaknesses that you work on straight away)

• What order to perform tests in and why getting it wrong could invalidate all your results

• A complete 12-month conditioning program that shows exactly how to combine all the elements of fitness into one cohesive, highly effective plan

• Sample pre-season programs based on how much training time you have available

• Sample programs for the in-season and off-season

• Periodization - what it is, why it's used by all the World's best athletes and how you can use it regardless of the standard you play or coach to.

• A step-by-step guide to creating your own custom made, soccer conditioning program - this final powerful section pulls the entire manual together

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