Women's Highschool Soccer
Pro Elite Strength and Conditioning
Soccer12 week Soccer Strength and Conditioning Program = 4 different 3 week blocks
12 total weeks *This program is great for the spring season or summer. *You will become the most complete athlete you have every been.
--Benefits *Increased Speed and jumping- Win the 50/50 balls and well as get your head on the ball from corners. *Strength- be able to produce more power in your kicks, and shield the ball better holding off defenders or vice versa *Conditioning to last the entire match *Improved reaction time *Injury Reduction
A
Warm-Up - 2 x 4
2 x 5
B1
1-Leg Romanian Deadlift
3 x 5
B2
Standing SA Shoulder Press - Dumbbell
3 x 5
B3
Spiderman Plank
3 x 5
C1
Bulgarian Split Squat
3 x 5
C2
1-Arm DB Row
3 x 5
C3
Side Plank with Top Leg Lift
3 x 5
D1
Goblet Squat
4 x 12
D2
SL Calf Stretch - Wedge
4 x 0:30
E
Elite 6
A
Warmup Series 1
3 x 5
B
Shuttle Sprint
10 x 10 @ 2
C
2-Step Lateral Shuffle
5 x 20
D
Agile 8
1 x 10:00
A1
Single Leg Glute Bridge
3 x 8
A2
Foam Roll IT Bands
3 x 0:30
B1
Hip Thrust
4 x 6
B2
Alt. Leg Box Push Offs
4 x 3
B3
Incline DB Bench Press
4 x 8
C1
Deadlift
3 x 3
C2
Seated Row - Band
3 x 10
C3
Reverse Hyperextension
4 x 10
D
Elite 6
A
Warmup Series 1
3 x 5
B
Sprint
10, 20, 30, 40, 50, 60, 70, 80, 90, 100 @ 2
C
5 Cone Zigzag Drill
10 x 2
D
Foam Roll
1 x 10:00
A1
Overhead Squat w/ PVC
4 x 5
A2
Lateral Lunge
4 x 5
A3
Push-Up - Down Dog
4 x 5
B1
Box Jump
4 x 4
B2
SA Z press - Kettlebell
4 x 8
B3
DB Lateral Step-Up
4 x 4
B4
HK Pull-Downs - Band
4 x 12
C
Super Quad Stretch
2 x 60
Conditioning
A
Active Prep Circuit
Dead Bugs 1 x 5 each (w/ exhale and 3 sec hold) Glute Bridge Reach 1 x 8 each (perform a glute bridge and reach diagonally across body with arm) 90 / 90 Hip Switch 1 x 5 each (create tension for 3 seconds each rep) Reverse Lunge w/ Lateral Lunge 1 x 5 each (5 reps of reverse lunge into a lateral lunge per side) Pillar Skips 2 x 10 yards (Forward skips both ways - A skips are ok)
Conditioning
B
Man U Conditioning Test
Sets 1 - 10 For the First 10 sets Sprint 100 yards in 25 seconds or less you then will have 35 seconds to get back to the start line Set 11= 100 yards in 24 seconds/36 to jog back Set 12= 100 yards in 23 seconds/37 to job back Set 12 = 22/38 Set 13 = 21/39 Set 14= 20/40 Set 15 = 19/41 Set 16= 18/42 Set 17= 17/43 Set 18 = 16/44 Set 19 =15/45 Set 20 =15/45 Set 21= 15/45 Test is maxed out after set 21 Yes there are 3 round of 15 and 45 Note- Realistically a good goal for most of you is to pass sets 14 to 17. Above that is the elite of the elite
Ryan Leibreich
Director of Strength and Conditioning I have been fortunate to work with athletes of all levels from 8 to 80. From seasoned Pros to first time rec players. Everyone can train; Training and learning never stop. Consistency is key.
