8 WEEK STRENGTH CONDITIONING PROGRAMME PDF

Importance of Strength & Conditioning It takes about six weeks to build an athlete’s fitness level, athletes should participate in strength and conditioning for 45 minutes at least two times per week during preseason.

PureSoccer recommends body weight exercises to get started such as bridges, plank holds and push-ups. 

After the initial week or two, athletes can add bands, dumbbells (5-8 lbs for youths and 10-20 pounds for older athletes) and medicine balls (2-4 lbs for youths and 6-10 lbs for older athletes) to their routine.

Some soccer specific strength and conditioning exercises include:

• lunges.
• jump squats.
• push-ups.
• dead lifts.
• the shoulder press.
• squats.
• Olympic power lifts.
• Dumb bell power lifts.