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STRENGTH WORKOUT: 3 Super-Sets of 10-12 reps

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Exercise 1. WEIGHT2. REPS

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Squat variation:3 Supersets with

Leg Curl variation:

Pushups variation:3 Supersets with

Row variation

Step/ Lunge/ Pistols3 Supersets with

Deadlift variation

Overhead Press3 Supersets with

Pulldowns / Chinups

REPS REPS REPS REPS REPS REPSCORE: 1 set each

Double Crunch

Jacknifes

Reverse Crunch

Torso Rotation

Reverse Extension

Notes:

• first do the dynamic warm-up and core activation• then start with 1 or 2 light warm-up sets of each exercise• choose a weight that is challenging for 10 to 12 reps• super-set means you perform the 2 exercises back to back with no rest between• breathing: exhale on exertion; don’t hold your breath• rest 90-120 seconds after each superset• finish with Active Stretches

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SPEED & POWER WORKOUT: 1 circuit of 15-20 reps of each exercise

Notes:• start with dynamic warm-up and core activation, choose a weight that is challenging• circuit training: perform 1 set of each exercise in sequence, with minimal rest• for sprint drills: measure a 50 or 100 meter course

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Date:Exercise 1. WEIGHT

2. REPS1. WEIGHT2. REPS

1. WEIGHT2. REPS

1. WEIGHT2. REPS

1. WEIGHT2. REPS

1. WEIGHT2. REPS

Rest 60 to 90 seconds

Rest 60 to 90 seconds

Rest 60 to 90 seconds

Complete Entire Circuit, then proceed to:

Squat Jumps

Power Pushups

Crunch Ball Throw

Alternating Pushoffs

Jumping Split Lunge

High Pulls / Cleans

Twisting Ball Throws

Lateral Step Shuffle

Box Jump variation

Overhead Push Press

Modified V Sit Ups

Squat Thrusts

SPRINT AND AGILITY DRILLSMeasurements

Rest 2 to 3 minutes between drills

Number ofCyclesNumber ofCyclesDistanceTimeDistanceTimeDistanceTimeDistanceTime

2 Sets Each Drill3 Cone Drill(60 seconds)180˚ Turn Jumps(60 seconds)

Cone Zig Zag Run(50-100 m)

Mini Hurdles(50-100 m)Cone Suicides(50-100 m course)

Sprint Starts(50-100 m sprints)

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ENDURANCE WEEKLY WORKOUT: Off Season Program

*In Season Program: 25 minute cardio workout twice weekly

NOTES:• first do dynamic warm-up and core activation• start slowly at the beginning of your workout• interval training: alternating periods of high intensity exercise followed by low intensity• be sure to use correct running technique: have your coach watch you*• gradually attempt to increase your intensity and distance covered• distance can be measured by using a measuring wheel, a car odometer, or you can

*Running Technique Tips

• Steady controlled breathing• Steady, even stride and pace• Feet aligned straight forward• Direct, vertical movement of the knees• Smooth movement of the arms opposite the legs• Elbows bent and tucked in line with wrists• Relaxed but stable neck and shoulder muscles

do your drills on a measured track

Workout One Workout Two Workout Three

Intervals40 minutes

4 min jog: 30 sec sprint30 minutes

3 min jog: 1 min hard run20 minutes

2 min jog: 90 sec run

Date: Distance Covered Distance Covered Distance Covered

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This sample diet will allow for good stamina on the field, strength in the weight room and excellent recovery with no weight loss or weight gain. The diet below is for a male or female athlete of about 150 pounds and performing 1 hour of exercise per day at moderate to high effort. If you are a larger or smaller athlete, make appropriate changes to the food quantity. If your training or exercise is more than one hour per day add about 500 more calories for every extra hour of exercise.

Younger athletes or athletes that need to gain weight need to eat more food than recom-mended below. Athletes that need to lose weight should eat less. For more information consult my book “Get Lean and Healthy” at www.getleanandhealthy.com.

Post Training NutritionImmediately after training have a meal or snack containing a complete protein as well as a carbohydrate source (yogurt and fruit, or boiled eggs and fruit, or a smoothie with protein powder and berries). Recent studies show that post workout nutrition is very important for recovery and optimal performance in your next exercise session. A combi-nation of protein and carbohydrates together are far better than just carbohydrates or protein alone.

Glycemic Load (GL) for Sustained EnergySelect foods with a low GL (of 10 or less) for a more sustained energy level. Higher GL foods will provide instant energy but will soon be followed by a crash. Post workout and morning are the only appropriate times to consume a higher GL carbohydrate source. In the diet below I have included a larger portion of high GL starch (in the form of brown rice) in the post training meal in order to replace muscle and liver glycogen. Other appropriate choices include sweet potatoes, potatoes, whole wheat pasta or 2 slices of rye toast.

Heavily processed high GL carbohydrate foods like white breads, muffins, soft drinks, candy, cakes, donuts, and pastries should be avoided. Not only do these foods usually lead to a low energy slump, but they are typically low in important nutrients.

The higher the amount of carbohydrate in a food the higher the GL, therefore I have only given a moderate portion of carbohydrate in all the meals with the exception of the post training meal.

Small Meals/Snacks every 3 hoursFive smaller feedings (similar to the example below) will lead to better performance and more sustained energy compared to 2-3 large meals.

WaterHydration is very important for optimal field performance. The majority of water should be consumed between meals. Water consumed during a meal can inhibit food digestion by reducing stomach acidity. Drink about 1L for every 50 pounds of bodyweight per day. For example, a 200 pound athlete would require 4L of water a day. Drink more if you are exercising more frequently.

OPTIMAL NUTRITION FOR SOCCER ATHLETES

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Natural Food for a Healthy BodyFruits, meats, poultry, fish, seafood, vegetables, seeds, and nuts must be the bulk of your diet. These healthy foods will help you perform at your peak. Packaged foods, cured meats, refined flour products, and products containing refined sugar (soft drinks / pop) have no place in a healthy diet. If you want sustained energy on the field and excel-lent recovery from hard workouts stick to natural unprocessed foods.

Sample Day - 150 pound athlete

Meal Plan by: Todd T. Matthews, BA, RHN, RNCP, CSCS, Holistic Nutritionist, Sport Nutrition Instructor - CSNNWebsite: www.tmfs.ca

For more healthy meal and snack options please consult my book “Get Lean and Healthy” at www.getleanandhealthy.com

Meal / Snack Calories GLMeal 1 - 7:00 AM• 3 Poached whole eggs (large)• Whole grain rye toast (1 slice / 30 grams)• Almond Butter (1 tbsp / 16 grams)• Strawberries (1 cup)

24090

10146

2803

Snack 1 - 10:00 AM• Walnuts 1oz (28 grams) • Apple

18595

05

Meal 2 - 1:00 PM• Chicken Breast (140g/1 cup) • Raw Cucumber (100g/1cup) • Raw Red Pepper (149g/1 large) • Sweet potato (1 medium 2”dia, 5”long – 114g) • Butter (1 tbsp)

2311546

103100

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100

Snack 2 - 4:00 PM• Unsweetened Whole Milk 3% Yogurt (1cup) • Blueberries (1/4cup)

14921

82

Training or Game (5:30-7:00)

Meal 3 - 7:30 PM• 4oz top sirloin steak • Caesar Salad (200 grams) • Brown Rice (200g, 1cup cooked)

240100216

06

22

Total Daily Calories: 1978

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QUALITIES A SCOUT OR PRO COACH LOOK FOR IN A TOP PLAYERAssessment Coaches evaluate and assess the talent and future potential of a soccer player based on the following four components of the game: Technical Ability (on ball skills), Tactical Awareness (off ball skills), Psychological (attitude/approach), and Physical Aspects (Fitness/Athletic Ability). At the foundation of player development is the technical ability of a player, but players are complete only when they have developed all four compo-nents. These components are developed by exposure to highly challenging training sessions run by quality coaching and frequent highly competitive matches. By placing players within a competitive environment coaches will be able to see which players are totally committed to maintaining or regaining possession on the ball.

Ask yourself the following questions: Does the game change when you enter or leave the field? Are you comfortable playing different positions when called upon to do so? Does your team elevate their level of play when you are in the lineup? How hard do you work in a game? How hard do you work in training? Are you willing to be challenged and pushed by your teammates? Are you willing to challenge and push your teammates in a positive and constructive way? The bottom line is good players have the ability to bring out the best in those around them.

Technical AbilityScout compares player with the club’s best player or to some league standard (good/decent for any team of Premier League, for instance). Player can also be rated by scout as 2nd/3rd/4th best player on the current position in this club. The following skills are considered:

• Ball Control – first touch, second touch, skill selection, etc• Passing – short and long, personal skills, one touch passing• Dribbling – fake, change directions, control, confidence• Heading – high, wide, deep, and heading at goal• Finishing – various striking techniques, using all 6 surfaces of ball and foot

Tactical AwarenessTactical awareness incorporates the anticipation, reading, and execution of certain options that happen during possession and non possession of the ball.

In Attack:• Player not in possession- create opportunities, support, attacking principles• Player in possession - peripheral vision, penetrating vision, rules of penetration

In Defense:• First Defender- understand Team Shape, interception, anticipate attacker, tackles• Support Defenders (2nd, 3rd, or all defenders) - pressure, cover, balance, support

In Transition:• Understanding of transitional play, Knowledge of Team Shape and points of attack.

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Physical Aspects Physical fitness training for the soccer player must condition them to play better soccer. Too often fitness takes the form of running that has nothing to do with the modern demands of the game. Fitness must be designed to help a player's self assertion when controlling the ball against tackling opponents throughout the duration of the game. All physical elements must be in balance in order to become a complete player. Fitness and ball control must grow together!

• Endurance - The ability to exhibit a high work rate throughout the entire game • Speed - The ability to accelerate quickly and maintain that acceleration for intervals• Agility - The ability to change directions quickly while maintaining balance • Strength - The ability to effectively use your body to win physical confrontations• Work Rate - The ability to understand their own energy management

Psychological (Attitude)Regardless of a player's performance, their skill, tactical, and physical display, other factors heavily influence a coach's decision regarding a particular player. Coaches will look at the player's mental and psychological make up, attitude, determination and their mental ability to quickly and correctly read and assess situations. Each coach loves to identify key players with personalities and qualities that cause them to become team leaders. The following personality traits are the most recognizable:

• Drive - Pure "will-power", eager to achieve goals, a burning desire for success• Aggressiveness - "Go getter", strong self assertive, wants to dominate opponents • Determination - Seeks the direct way towards goal, no compromising or hesitation• Responsibility - Intelligent, can read game (anticipation), conscientious, reliable• Leadership - Dedication, pride, influences the environment, intuition, composed• Self Control - Discipline, emotional stability, composure, discretion, confidence • Mental Toughness - Persistency, consistency, commitment throughout the game • Coachability - Ready to learn and to achieve goals, self motivated, attentive. • Conscientiousness - Sensitive, pre-contest anxiety, diligent, give their best, modest• Trustfulness - Reliable, self confident, respected by teammates, commitment• Communication - Willing to communicate positively with teammates and coaches

Responsibilities of Players and Parents

• Grades - Knowing that simply put, no grades, no play• Devotion to the game - Be self-motivated to work hard • Time Commitment - Commit time outside of training to practice on your own. • Communication – Players are expected to communicate with their coach • Pay Attention - Please pay particular attention to all deadlines and instructions • Fitness - Maintain a high fitness level so you can compete at a high level • Continued Development of Technical Ability - Practice outside on your own time• Continued Development of Tactical Awareness - Play, Play, Play• Improve Weaknesses - Anybody can practice what they do well. A truly determined player will practice what they don't do well

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TOTAL TECHNIQUE DEVELOPMENT MOVES LISTAttacking 1 V 1 – Direct:• Body Fakes• Inside/Outside Foot• Toe Turn• Drag Behind• Pull Behind• Fake Pass/ Inside Chop• Step Over• Sole Roll• Sole Roll/Outside Foot Touch• Side Step/Sole Roll• Scissor• Double Scissor

• Toe Poke• Shuffle• Drag Back• Inside Foot Chops Right to Left• Outside Foot Chops Left to Right• Hook Backs Right to Left• Rosario Hook Back & Turn• U-turn• Outside Foot 360 turn• Inside Foot 360 Turn• Sole Role/Step Over• Side Slice

Attacking 1 V 1 - Pressure From Behind:• Double Step Over Fake• Step Over Outside Touch

Attacking 1 V 1 - Pressure From the Sides: • Stop & Go• Stop & Roll• 2 Foot Jump Over Ball Fake

Attacking 1 V 1 - Back to Opponents Net: • Inside Foot Arc• Step Over With Left Foot/Change Direction Inside of Right Foot• Side Step Right Foot/Inside Chop With Left Foot• Step Over Drag Across Body• Fake Right/Outside Left Foot Turn• Fake Right/Inside Right Foot Turn• Hook to Side Behind Opposite Foot• Toe Spin• Draw Ball Across Body With Inside Left Foot/Shoot With Right Foot

Creative Moves for Defenders:Facing Own Net• U-turn/Combination Pass• Step Over Right Foot/Inside Left Foot Combination Pass• Double Step Over Inside Foot Combination Pass

To Change Direction: Moving Up Field• Drag Back• Hook Back