FITNESS4SOCCER: Training.: Off season training plan.

Off season training plan.
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Fitness4soccer training always follows a sequence,an order in which the exercises are undertaken.The most important area of the body for a soccer player is the hips, to gain flexibility and strength in this area is vital. Also to obtain maximum power, agility.mobility and speed of execution, high knee lift should be worked on consistently during different phases of the training.
All of the following techniques should be done first without a ball then after with a ball.
Technique 1/.
To the count of 4, kick your left leg as high as possible and at the apex of the movement bend your knee into your chest, repeat four times and then change legs and continue.(8 repetitions).
Technique 2/.
To the count of 4, kick your left leg as high to the side as possible and at the apex of the movement bend your knee into the side of your shoulder, repeat four times and then change legs and continue.(8 repetitions).
Technique 3/.
To the same count, high knee lift kick your leg as high and wide as possible subscribing a large arc
(0utside crescent kick), repeat four times and then change legs and continue.(8 repetitions).
Technique 4/.
To the same count, high knee lift ,repeat technique 4/.but subscribing a reverse arc (Inside crescent kick),repeat four times and then change legs and continue, (8 repetitions).
Technique 5/.
To the same count, open legs shoulder width, feet turned out at 45 degrees, bend knees as deep as possible and grasp both ankles, pressing the pelvis to the ground. After a count of 4 slowly straighten legs(still grasping both ankles) pulling head into the knees, hold for the same count, repeat and continue (8 repetitions).
Technique 6/.
To the same count,legs shoulder-width apart, with legs straight, bend forward and brush the floor slowly four times, then stand and raise your arms and stretch as high as possible four times.(8 repetitions).


This period of the year at the end of an arduous season gives the player a rest time, but resting in an active fashion. So a Summer Maintenance Programme, is undertaken.
Daily:
Inside crescent kicks, 25 each leg, high and wide as possible.
Outside crescent kicks, 25 each leg, high and wide as possible.
Inside high knee kicks, 25 each leg, high and wide as possible.
Outside high knee kicks, 25 each leg, high and wide as possible.
Press-ups+Sit-ups, 20+20, with no rest in between.(Rest for 1 minute).
Press-ups+Sit-ups, 15+15, with no rest in between.(Rest for 1 minute).
Press-ups+Sit ups, 10+10, with no rest in between.(Rest for 1 minute).
Thrice weekly: Either jog, cycle, stairclimber, stepmaster, powerwalk,
swim, etc., continuously for 30 minutes at a good pace.
Voluntary all players: General weight training at gymnasium, low intensity, total body. On all of the routines quality of movement must be maintained! Each player is actively encouraged to partake in their own recreational training, i.e.; golf, tennis, horseriding etc. As part of this recreational training, massage, sun-bathing, hot-baths, saunas are highly recommended.
All players will, on return from the holiday period undergo an intense testing on their fitness levels, and any player not achieving the required performance rating will face the consequences.