Girls’ Soccer Base is the first plan in our packet of plans for Girls’ Soccer Strength and Conditioning.
This is a 7-week, 5 Day/week sport-specifically designed to increase female soccer player’s strength, endurance, and repeat sprint ability. This multi-modal training plan trains these fitness attributes concurrently.
Week 7 in the plan is an unload/taper week, so this can be followed directly by Girls Soccer Build.
Girls’ Soccer Base’s endurance work trains speed-over-ground running endurance based on a 1.5-mile run assessment and follow-on 800m repeats scaled to the individual athlete. Athletes re-assess the 1.5 mile run mid-cycle and at the end of the 7 weeks. The plan also trains endurance aerobic base with easy-paced 2 to 4 mile easy paced runs.
Girls Soccer Base’s strength work is bodyweight only and includes lower body, upper body and core strength exercises and programming. Bodyweight strength is trained via an assessment and follow on progressions. In this way the strength work automatically “scales” to the incoming fitness of the individual athlete. The plan also includes a mid-cycle assessment – which ensures individual athletes are continually pushed. The final week includes a final assessment to assess progress over the full 7 weeks.
Repeat Sprint Ability
Girls Soccer Base deploys interval-based shuttle sprint work, and Small Side Soccer Games (SSG) to train repeat sprint ability. The Small Side Soccer Games prescribes sides of 4 players, a 25m x 30m field, no goalies, and ball touch restrictions.
- Monday – 1.5 Mile Run Assessment or 800m Repeats
- Tuesday – Bodyweight Strength, Repeat Sprint Ability (shuttle sprint intervals)
- Wednesday – Aerobic Base Run (2-4 miles, easy pace)
- Thursday – Bodyweight Strength, Repeat Sprint Ability (shuttle sprint intervals)
- Friday – Small Side Soccer Game or Half Gassers (coach’s choice)
This is a limited equipment training plan with the only equipment requirement being dumbbells and/or kettlebells. Also required is a stopwatch with a countdown interval timer – smartphone will work.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
How long do the sessions last?
Training sessions are designed to last 60 minutes
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: firstname.lastname@example.org
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.