Session 1
Whole body strength
Weeks 1-4

How do I set it up? 

Using a gym, set up equipment for each circuit before players arrive. We will always ensure we schedule this session at a separate time to the on-field football session to maximise training adaptation (for example, field session in the morning and gym session in the afternoon).

What do I get the players to do?

Following a dynamic warm-up, divide the squad into pairs of equal strength. Each pair starts on one exercise. Pair three groups together to make a group of six.

Each group works fully through each of the four circuits then rotates to the next one. Complete two or three sets of each for a total body strength workout. A total of 24 players can work simultaneously.

So in pairs, player A performs the exercise, then player B. When one player works, the other rests. Players repeat the circuit for the desired number of sets, then move to next exercise, resting for two minutes between circuits.

_{Circuit 1: Back squat – Alternate DB bench press – Front plank}

_{Circuit 2: DB step up – Pull-ups – Side plank (left arm)}

_{Circuit 3: Single leg RDL – Bent over row – Side plank (right arm)}

_{Circuit 4: Single leg glute/ham bridge – Lunge shoulder press – Core rotation}

How long do I run it for?

Perform the circuit twice per week for four weeks. Start with two sets of each exercise in week 1, then three sets of each exercise for weeks 2 to 4.

In weeks 1 and 2, start with six repetitions of each exercise. If the exercise is single limb, perform six reps for each arm, leg or direction. Begin planks at 20–30 seconds and progress.

In weeks 3 and 4, reduce to five reps of each exercise and increase resistance accordingly, subject to player technique proficiency.

Session 2
Minimal equipment injury prevention session
Weeks 1-6

How do I set it up? 

This session requires limited equipment, so can be performed on a pitch and acts as a great pre-session warm-up. It can be performed as a stand-alone strengthening session if you do not have access to a gym facility.

What do I get the players to do?

The players work in pairs at the same time, so two ‘set-ups’ of each exercise station are required. Players then work around each station without rest until they have completed the circuit. A 2-3 minute rest is then taken before the next circuit begins.

 _{Single leg squat                        T press-up                           Single leg hop ’n’ holds (forward)}

_{Lateral lunge                        Side plank (arm/leg movements)   Forward lunge (with MB rotation)}

_{Double leg hurdle hops (stick landing)   Front plank (arm movements)   Bosu single leg balance}

_{Physio ball hamstring curls}

How long do I run it for?

We perform the session once or twice a week throughout pre-season, although it can be used more frequently if you do not have gym access as a warm-up for football sessions.

Time permitting, do three sets of 10 reps for each exercise (or five per limb). Alternatively, a set time can be dictated by the coach (30 seconds per exercise would suffice).

Increase the number of repetitions, the time spent on each exercise or the complexity of exercise throughout pre-season. For example, use multi-directional hop ‘n’ holds to challenge the players further.

Session 3
Power transition
Weeks 5-6

How do I set it up? 

This part of the sessions requires the team to return to the gym. Again, set up equipment for each circuit before players arrive. If you do not have gym access, the power exercises can still be performed on the pitch. For instance, after the warm-up, perform 1b and 1c, and after the desired number of sets have been completed, perform 2b and 2c (see table below). 

Check that you have a safe area to perform plyometric (training muscle elastic strength and explosiveness to enhance performance). And as this programme requires players to perform explosive activities, it should be undertaken when the players are fresh - preferably on the lightest ‘on-field’ training days during the week. 

What do I get the players to do?

Following a dynamic warm-up, the player works through the exercises 1a to 1c for a desired number of sets. The player then works through 2a to 2c, before finishing with exercise 3a. 

 _{1a. Back squat                      1b. Box jumps (2 legs)                        1c. Double leg forward jumps}

_{2a. DB step ups                                 2b. SL box jumps (low box)         2c. SL forward speed hops}

_{3a. Nordic hamstring falls}

Exercise notes

Note 1b and 2b – Ensure that the player jumps explosively and maximally (to the greatest height possible) and up onto the box, before stepping down safely. If boxes are not available, have the player jump as high as they can in the air off one or two legs, mimicking a header.

Note 1c and 2c – The following coaching points should be emphasised:

1. Land on front two-thirds of the foot
2. Alignment of hip, knee and ankle Minimise ground contact time
3. Point toes to the sky when in the air (dorsiflexion - movement which decreases the angle between surface of the foot and the leg)
4. Jump as high or as far as possible
5. Chest and head up
6. Coordinate arms for additional propulsion

Pre-season improvement target

Players should be able to make considerable strength gains in all exercises during the six-week pre-season programme. Following the end of pre-season, players should be assessed to identify their individual off-field conditioning goals that will be focused upon during the competitive season. 

Additional notes

There are a number of (repetition maximum) tests that can be done in the gymnasium, but we tend to monitor strength gains by recording the resistance loads used during each session. 

Leg power can be assessed by performing a CMJ (counter-movement jump) on a contact mat or force platform, with a player’s hands on their hips to isolate the legs. If you’re looking to compare a score against that of a professional soccer player, a good CMJ score for comparison with professional soccer players is 50cm, when performed with hands on hips.

If you do not have access to such equipment a standing long jump - measured with a tape measure - is also useful. Single leg hops for distance (three or five hops) can also be used to identify single leg power, whilst assessing for asymmetry between right and left legs.