SOCCER 8-WEEK OFF-SEASON RUNNING PROGRAM
TRIAX Performance
Field Sports, SoccerTake your game to the next level this off-season with this 8-week Soccer running program!
Don't arrive at day one of pre-season training wishing you'd done more in your break. Turn some heads instead!
Each week of the program includes 2-3x running based sessions plus a number of optional off-legs conditioning sessions on the bike or rower if you want to put in some extras to work on your fitness
While the order of the sessions each week is designed to flow optimally, we understand that sometimes life gets in the way. You have the freedom to move sessions to days that suit you best
Price is listed in USD. Approximate AUD cost = $40
Prep
A
Interval Running Warm Up
Interval Running Warm Up 20m Shuttles: a) Jog b) Walking Lunge + Twist c) Side Steps (switch halfway) d) Alternating Leg Swings e) Pogo Jumps (up on toes) into 10m jog f) Arabesque g) Carioca/Grapevine (switch halfway) 30-40m h) 2 x A-Skip into 20m stride @70% i) 2 x Ankling into 30m stride @ 70% j)2 x Scissor Run into 20m stride @ 80% k) 2 x 30-40m strides @90-100%
B
150m Tempo
3 x 6 @ 150
C
Steady State Run
3:00, 2:00, 1:00
Recovery
D
Running Cool Down
Static Stretches: 2-3 x 30s holds for each muscle and on each side a) Hamstrings b) Quads c) Calves d) Groins e) Hip Flexors f) Scorpion Stretch
Prep
A
Running Warm Up
Running Warm Up 20m Shuttles: a) Jog b) Alternating Leg Swings c) High Knee March d) Walking Lunge + Twist e) Skip f) Side Step (switch side at halfway) g) Jog 10m, Back Peddle 10m, Jog 20m Repeat each of the above twice, with a walk/jog back recovery back to your starting point
B
30m Shuttles
1 x 6
C
50m
1 x 10
D
200m
1 x 6
E
Fartlek
1 x 6:00
F
Run for Time
1 x 5:00
Recovery
G
Running Cool Down
Static Stretches: 2-3 x 30s holds for each muscle and on each side a) Hamstrings b) Quads c) Calves d) Groins e) Hip Flexors f) Scorpion Stretch
Conditioning
A
BIKE #1
WARM UP: 5min spin at moderate pace 6 minutes: 30s HARD | 15s EASY 1min spin 6 minutes: 15s HARD | 15s EASY 1min spin 5 minutes: 10s HARD | 20s EASY 1 min spin 5 minutes: 30s HARD | 30s EASY COOL DOWN: 3min light spin
Conditioning
A
ROW #1
WARM UP: 3min easy row Row 250m 1 min rest Row 500m 1 min rest Row 750m 1 min rest Row 1000m 1 min rest Row 750m 1 min rest Row 500m 1 min rest Row 250m COOL DOWN: 2min easy row
Damon Bednarski
Level 1 ASCA accredited S&C Coach with over 5+ years industry experience working with male and female cricket, football (AFL) and soccer athletes.
For as little as $5 (AUD) a week you can train like the best professional soccer players do during their off-seasons.
Get SOCCER 8-WEEK OFF-SEASON RUNNING PROGRAM
