SOCCER
PERFORMANCE & CONDITIONING FOR GOALKEEPERS
General Warm-up
• Physical activation
• Static stretching
Goalkeeper-Specific
Warm-Up
• Goalkeeping-specific movements
• Dynamic stretching
Goalkeeper
Speed Training
• Reaction speed
• Speed off the mark
• Lateral speed
• Multi-directional speed
Goalkeeper
Agility Training
• Coordination
• Agility and balance
Goalkeeper
Strength Training
• Basic strength
• Dynamic goalkeeping strength
– Kicking
– Jumping
– Challenging
– Catching
– Punching
– Throwing
Goalkeeper Core Strength and Stability
Cool
Down
• Static stretching
SOCCER PERFORMANCE & CONDITIONING FOR FIELD PLAYERS
General
Warm-up
• Physical activation
• Static stretching
Soccer
Field Player-Specific Warm-Up
• Soccer specific movements
• Dynamic stretching
Soccer
Speed Training
• Reaction and starting speed
• Acceleration speed
• Position-specific speed
• Lateral speed
• Multi-directional speed
Soccer
Agility Training
• Soccer coordination
• Soccer agility and balance
Soccer Strength Training • Basic strength • Dynamic soccer strengths – Kicking strength – Jumping strength – Challenging strength – Tackling strength Soccer Core Strength and Stability
Cool
Down
• Static stretching
SOCCER SKILLS & TECHNIQUE FOR FIELD PLAYERS
General
Warm-up
• Physical activation
• Static stretching
Soccer
Specific Warm-up
• Soccer specific movements
• Dynamic stretching
Ball Control / Technique
(NOTE: This is mandatory training for every session)
• Juggling
• Ball control and dribble
• Ball control and turning
• Pressure training ball control
• Receiving under pressure
• 1-2 touch passing
• Shielding
Break
Specific
Skill and Technique Training
(NOTE: Each session emphasizes one of these individual skills)
• Passing
• Shooting/finishing/bending
• Dribbling/beating an opponent
• Dribbling/soccer movements
• Heading/offensive-defensive
• Passing/short/long/bending
• Tackling
– Block tackling
– Sliding tackling
Cool
Down
• Static stretching
General
Warm-up
• Physical activation
• Static stretching
Specific
Warm-up
• Dynamic stretching
Skills
and Techniques – footwork without ball
• Lateral movements
• Forward movements
• Backward movements
• Posture / shape
• Combinations of the above
Skills
and Techniques – footwork with ball
• Hands Position (soft hands)
• Handling (soft hands)
• Posture/shape
• Getting feet set
Break
Dynamic
Movements Incorporating Technique
• Diving
• Shot stopping
• Footwork
• Hand position
• Handling – low balls, high balls, crosses
• Getting feet set
Tactical
Application and Technique
• One v. One
• Protecting near post
• Dealing with in-swinging and out-swinging balls
• Angle play
• Recognizing pressure on and off the ball
• Decision making
• Communication
Cool
Down
• Static stretching
SuperKick employs an integrated, five-step approach to develop an athlete’s Soccer or Sports Performance Training Program. Each of the five steps systematically and progressively builds upon the previous one, thus enabling our directors and trainers to arrive at a program that best meets the specific needs of the individual athlete.
All SuperKick training programs adhere to a maximum 6:1 athlete-to-trainer ratio to ensure that every athlete has a positive experience and gets the most from his or her training program.
Here is an overview
of the activities that comprise a standard training session:
SPORTS PERFORMANCE & CONDITIONING
General
Warm-up
• Physical activation
• Static stretching
Specific
Warm-up
• Speed and sport specific movements
• Dynamic stretching
Speed
Training
• Running technique/mechanics
• Sport-specific speed
• Basic speed
• Multi-directional speed
• Acceleration speed
• Starting/reaction speed
Agility Training
• Coordination
• Quickness
• Sport-specific agility
Strength Training
• Power development
• Balance training/balance in motion
• Core strength and stability
• Sport-specific strength/explosive power
• Phometrics
Cool
Down
• Static stretching
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