Importance of Strength & Conditioning

It takes about six weeks to build an athletes 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

Abbreviations:
DB: = Dumb bell
Bear Walks: = player on both hands and feet
SB: = Single Bell
Rope & Rotation: = stretches with ropes
Podium: = player on box
Hurdle walks: = players extending legs over hurdles
Straight leg walks: = player on hands and feet, then walk in
towards your hands keeping legs straight
Swimming: =Player lies on his stomach with his hands and
feet in the air simulating swimming movements
Floor Crunch: = sit up
Podium: = core position

Pre Season Strength & Conditioning Week 1

DAY 1
Rope & Rotation, Hurdle walks, Bear Walks (wide & close), Straight leg walks, Leg swings (inside, outside)
Exercise:
Sets/Reps
Tempo
Rest
Vertical Jumps
3x5
Fast
Power Clean (from hang)
1x3
DB Clean & Jerk
1x7
Pull ups
1 x 10
SB Single arm DB bench
1 x 10 each side
SB tricep push up
1 x 10
Isometric squat - arms overhead
1 x 45 sec
Floor Crunch + V up
1 x 12
Podium (3 positions)
1 x 25/25/25
X3
No Rest
Swimming + back raises
2 x 15
DAY 2
Rope & Rotation, Hurdle walks, Bear Walks (wide & close), Straight leg walks, Leg swings (inside, outside)
Exercise:
Sets/Reps
Tempo
Rest
Vertical Jumps
3x5
Fast
Power Clean (from hang)
1x3
DB Clean & Jerk
1x7
Pull ups
1 x 10
SB Single arm DB bench
1 x 10 each side
SB tricep push up
1 x 10
Isometric squat - arms overhead
1 x 45 sec
Floor Crunch + V up
1 x 12
Podium (3 positions)
1 x 25/25/25
X3
No Rest
Swimming + back raises
2 x 15

DAY 3
Rope & Rotation, Hurdle walks, Bear Walks (wide & close), Straight leg walks, Leg swings (inside, outside)
Exercise:

Sets/Reps

Tempo

Vertical Jumps

3x5

Fast

Dorsi Flexed over short hurdles

3 x 6 hurdles

Power clean

4x3

Hurdle jumps (4 High hurdles)

3x3

Rest

Pre Season Strength & Conditioning Week 2

DAY 1
Rope & Rotation, Hurdle walks, Bear Walks (wide & close), Straight leg walks, Leg swings (inside,
outside)
Exercise:
Sets/Reps
Tempo
Rest
Vertical Jumps
3x5
Fast
Power Clean (from hang)
1x3
DB Clean & Jerk
1x7
Pull ups
1 x 10
SB Single arm DB bench
1 x 10 each side
SB tricep push up
1 x 10
Isometric squat - arms overhead
1 x 45 sec
Floor Crunch + V
up
1 x 12
Podium (3 positions)
1 x 25/25/25
X3
No Rest
Swimming + back raises
2 x 15
DAY 2
Rope & Rotation, Hurdle walks, Bear Walks (wide & close), Straight leg walks, Leg swings (inside,
outside)
Exercise:
Sets/Reps
Tempo
Rest
Vertical Jumps
3x5
Fast
Power Clean (from hang)
1x3
DB Clean & Jerk
1x7
Pull ups
1 x 10
SB Single arm DB bench
1 x 10 each side
SB tricep push up
1 x 10
Isometric squat - arms overhead
1 x 45 sec
Floor Crunch + V
up
1 x 12
Podium (3 positions)
1 x 25/25/25
X3
No Rest
Swimming + back raises
2 x 15
DAY 3
Rope & Rotation, Hurdle walks, Bear Walks (wide & close), Straight leg walks, Leg swings (inside,
outside)
Exercise:

Sets/Reps

Tempo

Vertical Jumps
Dorsi Flexed over short
hurdles

3x5

Fast

Power clean

4x3

Hurdle jumps (4 High hurdles)

3x3

3 x 6 hurdles

Rest

Pre Season Strength & Conditioning Week 3

DAY 1
Rope & Rotation, Hurdle walks, Bear Walks (wide & close), Straight leg walks, Leg swings (inside,
outside)
Exercise:
Sets/Reps
Tempo
Rest
Vertical Jumps
3x5
Fast
Power Clean (from hang)
1x3
DB Clean & Jerk
1x7
Pull ups
1 x 10
SB Single arm DB bench
1 x 10 each side
SB tricep push up
1 x 10
Isometric squat - arms overhead
1 x 45 sec
Floor Crunch + V up
1 x 12
Podium (3 positions)
1 x 25/25/25
X3
No Rest
Swimming + back raises
2 x 15
DAY 2
Rope & Rotation, Hurdle walks, Bear Walks (wide & close), Straight leg walks, Leg swings (inside,
outside)
Exercise:
Sets/Reps
Tempo
Rest
Vertical Jumps
3x5
Fast
Power Clean (from hang)
1x3
DB Clean & Jerk
1x7
Pull ups
1 x 10
SB Single arm DB bench
1 x 10 each side
SB tricep push up
1 x 10
Isometric squat - arms overhead
1 x 45 sec
Floor Crunch + V up
1 x 12
Podium (3 positions)
1 x 25/25/25
X3
No Rest
Swimming + back raises
2 x 15

DAY 3
Rope & Rotation, Hurdle walks, Bear Walks (wide & close), Straight leg walks, Leg swings (inside,
outside)
Exercise:

Sets/Reps

Tempo

Vertical Jumps
Dorsi Flexed over short
hurdles

3x5

Fast

Power clean

4x3

Hurdle jumps (4 High hurdles)

3x3

3 x 6 hurdles

Rest

Pre Season Strength & Conditioning Week 4

DAY 1
Rope & Rotation, Hurdle walks, Bear Walks (wide & close), Straight leg walks, Leg swings (inside,
outside)
Exercise:
Sets/Reps
Tempo
Rest
Vertical Jumps
3x5
Fast
Power Clean (from hang)
1x3
DB Clean & Jerk
1x7
Pull ups
1 x 10
SB Single arm DB bench
1 x 10 each side
SB tricep push up
1 x 10
Isometric squat - arms
overhead
1 x 45 sec
Floor Crunch + V
up
1 x 12
Podium (3
positions)
1 x 25/25/25
X3
No Rest
Swimming + back raises
2 x 15
DAY 2
Rope & Rotation, Hurdle walks, Bear Walks (wide & close), Straight leg walks, Leg swings (inside,
outside)
Exercise:
Sets/Reps
Tempo
Rest
Vertical Jumps
3x5
Fast
Power Clean (from hang)
1x3
DB Clean & Jerk
1x7
Pull ups
1 x 10
SB Single arm DB bench
1 x 10 each side
SB tricep push up
1 x 10
Isometric squat - arms overhead
1 x 45 sec
Floor Crunch + V
up
1 x 12
Podium (3 positions)
1 x 25/25/25
X3
No Rest
Swimming + back raises
2 x 15
DAY 3
Rope & Rotation, Hurdle walks, Bear Walks (wide & close), Straight leg walks, Leg swings (inside,
outside)
Exercise:

Sets/Reps

Tempo

Vertical Jumps
Dorsi Flexed over short
hurdles

3x5

Fast

Power clean

4x3

Hurdle jumps (4 High hurdles)

3x3

3 x 6 hurdles

Rest

Pre Season Strength & Conditioning Week 5

DAY 1
Rope & Rotation, Hurdle walks, Bear Walks (wide & close), Straight leg walks, Leg swings (inside,
outside)
Exercise:
Sets/Reps
Tempo
Rest
Vertical Jumps
3x5
Fast
Power Clean (from hang)
1x3
DB Clean & Jerk
1x7
Pull ups
1 x 10
SB Single arm DB bench
1 x 10 each side
SB tricep push up
1 x 10
Isometric squat - arms
overhead
1 x 45 sec
Floor Crunch + V up
1 x 12
Podium (3
positions)
1 x 25/25/25
X3
No Rest
Swimming + back raises
2 x 15
DAY 2
Rope & Rotation, Hurdle walks, Bear Walks (wide & close), Straight leg walks, Leg swings (inside,
outside)
Exercise:
Sets/Reps
Tempo
Rest
Vertical Jumps
3x5
Fast
Power Clean (from hang)
1x3
DB Clean & Jerk
1x7
Pull ups
1 x 10
SB Single arm DB bench
1 x 10 each side
SB tricep push up
1 x 10
Isometric squat - arms
overhead
1 x 45 sec
Floor Crunch + V up
1 x 12
Podium (3
positions)
1 x 25/25/25
X3
No Rest
Swimming + back raises
2 x 15

DAY 3
Rope & Rotation, Hurdle walks, Bear Walks (wide & close), Straight leg walks, Leg swings (inside,
outside)
Exercise:

Sets/Reps

Tempo

Vertical Jumps
Dorsi Flexed over short
hurdles

3x5

Fast

Power clean

4x3

Hurdle jumps (4 High hurdles)

3x3

3 x 6 hurdles

Rest

Pre Season Strength & Conditioning Week 6

DAY 1
Rope & Rotation, Hurdle walks, Bear Walks (wide & close), Straight leg walks, Leg swings (inside,
outside)
Exercise:
Sets/Reps
Tempo
Rest
Vertical Jumps
3x5
Fast
Power Clean (from hang)
1x3
DB Clean & Jerk
1x7
Pull ups
1 x 10
SB Single arm DB bench
1 x 10 each side
SB tricep push up
1 x 10
Isometric squat - arms
overhead
1 x 45 sec
Floor Crunch + V up
1 x 12
Podium (3
positions)
1 x 25/25/25
X3
No Rest
Swimming + back raises
2 x 15
DAY 2
Rope & Rotation, Hurdle walks, Bear Walks (wide & close), Straight leg walks, Leg swings (inside,
outside)
Exercise:
Sets/Reps
Tempo
Rest
Vertical Jumps
3x5
Fast
Power Clean (from hang)
1x3
DB Clean & Jerk
1x7
Pull ups
1 x 10
SB Single arm DB bench
1 x 10 each side
SB tricep push up
1 x 10
Isometric squat - arms
overhead
1 x 45 sec
Floor Crunch + V up
1 x 12
Podium (3
positions)
1 x 25/25/25
X3
No Rest
Swimming + back raises
2 x 15
DAY 3
Rope & Rotation, Hurdle walks, Bear Walks (wide & close), Straight leg walks, Leg swings (inside,
outside)
Exercise:

Sets/Reps

Tempo

Vertical Jumps
Dorsi Flexed over short
hurdles

3x5

Fast

Power clean

4x3

Hurdle jumps (4 High hurdles)

3x3

3 x 6 hurdles

Rest

Pre Season Strength & Conditioning Week 7

DAY 1
Rope & Rotation, Hurdle walks, Bear Walks (wide & close), Straight leg walks, Leg swings (inside, outside)
Exercise:
Sets/Reps
Tempo
Rest
Vertical Jumps
3x5
Fast
Power Clean (from hang)
1x3
DB Clean & Jerk
1x7
Pull ups
1 x 10
SB Single arm DB bench
1 x 10 each side
SB tricep push up
1 x 10
Isometric squat - arms overhead
1 x 45 sec
Floor Crunch + V up
1 x 12
Podium (3 positions)
1 x 25/25/25
X3
No Rest
Swimming + back raises
2 x 15
DAY 2
Rope & Rotation, Hurdle walks, Bear Walks (wide & close), Straight leg walks, Leg swings (inside, outside)
Exercise:
Sets/Reps
Tempo
Rest
Vertical Jumps
3x5
Fast
Power Clean (from hang)
1x3
DB Clean & Jerk
1x7
Pull ups
1 x 10
SB Single arm DB bench
1 x 10 each side
SB tricep push up
1 x 10
Isometric squat - arms overhead
1 x 45 sec
Floor Crunch + V up
1 x 12
Podium (3 positions)
1 x 25/25/25
X3
No Rest
Swimming + back raises
2 x 15

DAY 3
Rope & Rotation, Hurdle walks, Bear Walks (wide & close), Straight leg walks, Leg swings (inside, outside)
Exercise:

Sets/Reps

Tempo

Vertical Jumps

3x5

Fast

Dorsi Flexed over short hurdles

3 x 6 hurdles

Power clean

4x3

Hurdle jumps (4 High hurdles)

3x3

Rest

Pre Season Strength & Conditioning Week 8

DAY 1
Rope & Rotation, Hurdle walks, Bear Walks (wide & close), Straight leg walks, Leg swings (inside,
outside)
Exercise:
Sets/Reps
Tempo
Rest
Vertical Jumps
3x5
Fast
Power Clean (from hang)
1x3
DB Clean & Jerk
1x7
Pull ups
1 x 10
SB Single arm DB bench
1 x 10 each side
SB tricep push up
1 x 10
Isometric squat - arms
overhead
1 x 45 sec
Floor Crunch + V
up
1 x 12
Podium (3
positions)
1 x 25/25/25
X3
No Rest
Swimming + back raises
2 x 15
DAY 2
Rope & Rotation, Hurdle walks, Bear Walks (wide & close), Straight leg walks, Leg swings (inside,
outside)
Exercise:
Sets/Reps
Tempo
Rest
Vertical Jumps
3x5
Fast
Power Clean (from hang)
1x3
DB Clean & Jerk
1x7
Pull ups
1 x 10
SB Single arm DB bench
1 x 10 each side
SB tricep push up
1 x 10
Isometric squat - arms
overhead
1 x 45 sec
Floor Crunch + V up
1 x 12
Podium (3
positions)
1 x 25/25/25
X3
No Rest
Swimming + back raises
2 x 15

DAY 3
Rope & Rotation, Hurdle walks, Bear Walks (wide & close), Straight leg walks, Leg swings (inside,
outside)
Exercise:

Sets/Reps

Tempo

Vertical Jumps
Dorsi Flexed over short
hurdles

3x5

Fast

Power clean

4x3

Hurdle jumps (4 High hurdles)

3x3

3 x 6 hurdles

Rest