“In-season coaching is not necessary,” one youth soccer trainer once said to me. “My child is too occupied with getting time for in-season strength exercise,” one parent has informed me, while another added, “With school and all of these exercises, it is difficult to get in an exercise.” Before I return to them moving on proven training science, 100 different analysis investigations on the advantages of year-round resistance exercise, and many practical models from years of training, I begin with a relatable question. “Would your kid quit cleaning their teeth when they get busy with life and school?” In-season strength exercise is common sense in my experience. As a conditioning and strength coach to hundreds of soccer players in My Soccer Academy, I have seen the enormous advantages of a year-round, periodized plans. Athletes not only stay healthier throughout the precise schedule of sports, but they also continue to get stronger, better and faster as the season goes on. But also for those who do training in-season, they often fall into the concept of “maintenance” rather than actual development.
In-Season Strength Workout
Here are some other points to keep in memory when performing an in-season strength program:
- Keep maximal pace work in your plan. Small-sided sports in workouts do not enable athletes to sprint far enough to touch max velocity. If the max pace is not directly taught consistently, it will very likely reject.
- Hammer the higher body with Push-Ups, Pull-Ups, Loaded Carries, and Rows.
- Sprinkle in lots of movement activity pre-practice.
- Recover hard with belly breathing, foam rolling, and static stretching.
- The nervous system is just as valuable, so breathe and chill out.
Pay attention to how many minutes your athletes are performing. If there are many children who are not performing as much, up the ante on their practices so they do not get out of frame.
Strengthen healthy action patterns every day. This could be before training, as game activation or in your warm-up the day before, but be sure to strengthen coordinated action, focus balance and stability. This movement is just one illustration of an exercise that strengthens healthy movement models:
Have fun plays that have nothing to do with soccer in your pack of skills. These will reveal athletes to actions that improve overall athleticism, and that avoid overuse damages. Also, there is something mysterious about fun plays in terms of improvement. Laughter is always the most beneficial tension reliever.
Time is no reason!
If athletes say they do not have time to practice in-season, you want to support them to realize how valuable it is and how much they can get performed in a short period of time. Even in 15-25 minutes, you can perform a mighty in-season strength session. A fast course might seem something like this:
- Pull-Ups 3-6×6 reps
- Single-Leg Deadlifts 4×5-4 reps
- Pallof Press 2×10 reps
- Neutral Grip Dumbbell Bench Press 4×6 reps
- Clamshells 2×12-10
- Band Dead Bug 2×25 seconds
- TRX Rows 4×6-8 reps
- Weighted Hip Bridge 4×6 reps
Even cutting that program in half is considerably more useful than doing zero! I believe this helps trainers, athletes, and parents see in-season strength exercise more positively.