The Girls Soccer Training Packet is composed of 4 training plans and 21 weeks of pre-season training, which are sport-specifically designed to prepare female, prep-aged soccer plays for the fitness demands of the soccer season.
The plans focus directly on the sport-specific fitness demands of soccer, specifically:
- Total Body Strength, with an emphasis on the lower body
- Functional core strength (Chassis Integrity)
- Overall Running Endurance – both aerobic base and speed over ground
- Repeat Sprint Ability and Conditioning
The three pre-season plans, Girls Soccer Base, Girls Soccer Build, and Gilrs Soccer Pre-Season Peak are each 7 week plans, with week 7 in each plan an unload/taper week. This way the plans can be completed back to back the 21 weeks directly before the soccer season.
The strength training in the three pre-season training plans in this packet (Base, Build, Pre-Season Peak) is progressive within each plan, and from plan to plan.
Girls Soccer Base deploys a bodyweight strength assessment for the lower body, upper body and core, and follow-on progressions based on the initial assessment results. In this way the plan automatically “scales” to the incoming fitness of the individual athlete, and allows athletes of vastly different ages and fitness levels to easily and efficiently complete the programming together. The plan includes a mid-cycle re-assessment with it’s own follow-on progressions, and so continues to push the athlete(s) throughout the plan as their fitness/strength improves.
Girls Soccer Build deploys the Leg Blaster bodyweight complex progression to train leg strength. This progression has been proven as effective as front squats in building strength in young athletes, and is a great tool for building a base level of strength for follow-on barbell and other loaded training.
Girls Soccer Preseason Peak deploys classic barbell and dumbbell strength exercises to train leg strength, including front squats, back squats, and loaded walking lunges.
Each plan deploys Prep Strength’s “Chassis Integrity” core strength training methodology to train functional core strength. Chassis integrity uses rotation, anti-rotation, extension and total core exercises from the standing or kneeling position.
Each plan also trains upper body strength with bodyweight or dumbbell-based strength exercises.
As a general rule, soccer players, especially prep-aged soccer players, are notoriously weak which limits speed, power and durability. The plans in this packet address this deficit in a direct, efficient manner with 2 day/week strength training.
Research has shown that soccer plays run a between 4 and 6 miles over the course of a 60-90 minute match. The endurance programming in this training packet trains both aerobic base, and speed-over-ground fitness, and is progressive from plan to plan.
Girls Soccer Base deploys multiple 1.5 mile run assessments with follow-on 800m repeats. Girls Soccer Build deploys multiple 3-mile run assessments and 1-mile repeats. Both Boys Soccer Base and Boys Soccer Build train aerobic base with mid-week long runs from 3-6 miles.
Girls Soccer Pre-Season Peak deploys a 6-mile assessment and 2-mile repeats, 2 days/week.
Repeat Sprint Ability
Competitive soccer games are essentially a long session of sprint shuttle repeats for players with active recover between efforts. This packet of plans hammers repeat sprint ability with a progression from plan to plan of more intense repeat sprint programming, including 150m shuttles, 300m shuttles, Half Gassers, Full Gassers and Small Sided Soccer Games, which research has shown to train not only repeat sprint ability, but also passing and dribbling technique.
Click the links below for the specifics of each training plan:
In what order should the plans be completed?
Click the individual training plans above for each plan’s specific required equipment. Base is a limited equipment training plan. Build, Pre-Season Peak and In-Season Strength require a fully-equipped weightroom including barbells, plates, racks, pull-up bar, and dumbbells and/or kettlebells.
What if I don’t have 21 weeks before the season starts.
If you or your athletes are fit and have weightroom experience, work backward from the season start week and begin with the appropriate plan. If you or your athletes are unfit, or not familiar with strength training, Begin with Girls Soccer Base and work forward through as many weeks of the packet as possible before the season starts.
Can I see sample training?
To see/experience the first week of programming for each of these training plans click on the individual training plans below, and then click the “Sample Training” tab to see the entire first week of programming.
What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.
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.
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 print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
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.
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.