Girls Soccer Preseason Peak is the third plan in our packet of plans for Girls’ Soccer Strength and Conditioning.
This is a 7-week, 5 Day/week sport-specifically designed to increase female soccer player’s strength, endurance, and repeat sprint ability. This multi-modal training plan trains these fitness attributes concurrently.
Girls Soccer Preseason Peak builds on the strength, endurance and repeat sprint ability established by Girls Soccer Base and Girls Soccer Build.
This particular plan is designed to be compete the 7 weeks directly before the first official practice of the season. Week 7 in the plan is an unload/taper week to ensure the athlete is fully rested going into the first official practice.
Research has shown that soccer has three primary fitness demands: Endurance, Repeat Sprint Ability and strength. Prep Strength’s Girls Soccer Plans focus on each fitness attribute in a direct and progressive manner.
Girls Soccer Preseason Peak’s endurance work trains speed-over-ground running endurance based on a 6-mile run assessment and follow-on 2-mile repeats scaled to the individual athlete. Athletes re-assess the 6 mile run mid-cycle and at the end of the 7 weeks. This 6-mile distance isn’t random. Soccer game research indicates many soccer players run right around 6 miles per 80 minute game.
Girls Soccer Preseason Peak’s strength work deploys classic barbell and dumbbell exercises to train strength upper and lower body including front squats, bench press, hang squat clean, walking lunges and thrusters. The Chassis Integrity strength (core) work deploys both dumbbell/kettlebell exercises, barbell exercises and body weight exercises.
Repeat Sprint Ability
Girls Soccer Preseason Peak deploys interval-based shuttle sprint work, and Small Side Soccer Games (SSG) to train repeat sprint ability. The Small Side Soccer Games prescribes sides of 4 players, a 25m x 30m field, no goalies, and ball touch restrictions.
See the Girls Soccer Preseason Peak weekly schedule below. Training sessions are designed to last 60 minutes:
- Monday – 6-Mile Run Assessment or 2 mile Repeats
- Tuesday – Strength, Repeat Sprint Ability (shuttle sprint intervals)
- Wednesday – Aerobic Speed over Ground Work based on 2-Mile Repeats
- Thursday – Strength, Repeat Sprint Ability (shuttle sprint intervals)
- Friday – Small Side Soccer Game or Shuttle Sprint Intervals (coach’s choice)
Fully equipped weight room including racks, barbells, plates, dumbbells and/or kettlebells, pull up bar.
Track or known distances for 6-mile run assessment and 2-mile intervals.
Soccer and/or Football field for Half and Full Gassers. If this is not available, stepping out 53 yards on any field/road will do.
– Rob Shaul