PUTTING IT ALL TOGETHER

LEARNING OBJECTIVES
Identify critical factors that influence program design

Develop a microcycle based on a proposed case study

Develop a detailed day of programming based on the proposed microcylce

© 2014 Athletes’ Performance, Inc. 2

© 2014 Athletes’ Performance, Inc. 1

 CASE STUDY: SOCCER (FOOTBALL)
Athlete Description

ATHLETE INFORMATION
Name: Athlete (X)
Age: 21
Height: 6’ (1.83m)
Weight: 165lbs (74.84kgs)
Level: Professional (MLS)
Position: Center Midfield
Status: Starter

© 2014 Athletes’ Performance, Inc. 4

© 2014 Athletes’ Performance, Inc. 2

 ATHLETE MEDICAL
Orthopedic:
- Status: No Pain/Restrictions
- Rt. Hamstring Strain
- Rt. Ankle Sprain

Medical Conditions:
- None

Other:
- None

© 2014 Athletes’ Performance, Inc. 5

ATHLETE TESTING
Movement Screening
- Score: 15/21
- Prioritization:
- Active Straight Leg Raise (2R/3L)

Strength Deficit: Large

Speed:
- Change of Direction: Above Average (Symmetry)
- Reactive Agility: Above Average (Symmetry)
- Acceleration: Average
- Absolute Speed: Below Average

© 2014 Athletes’ Performance, Inc. 6

© 2014 Athletes’ Performance, Inc. 3

 ATHLETE TESTING
Energy Systems Testing
- Aerobic: Above Average
- Anaerobic: Above Average

Behavioral/Motivational
- Very good motivational orientation
- Highly Self-Determined
- Hard working athlete that enjoys the challenge of getting
better
- Habits/behaviors on and off the field are aligned to that of a
professional

© 2014 Athletes’ Performance, Inc. 7

ATHLETE GOALS
Training Goals
- “Improve overall speed”
- “Improve overall strength/power”
- “Reduce risk of further hamstring/ankle injuries”

On-Field Goals
- “Improve burst to the ball”
- “Improved ability to close/separate from an opponent”
- “Improved ability to win physical 1-on-1s”

© 2014 Athletes’ Performance, Inc. 8

© 2014 Athletes’ Performance, Inc. 4

 ATHLETE TRAINING TIME
Time of Year
- Offseason

Total Training Length

- 4 weeks

Days Per Week

- 3 days

Sessions Per Day

- 1

Time Per Session

- 90min
© 2014 Athletes’ Performance, Inc. 9

CASE STUDY: SOCCER (FOOTBALL)

Microcycle Description

© 2014 Athletes’ Performance, Inc. 5

 TRAINING EMPHASIS
Injury Prevention
- Based on previous injury/FMS scores there will be a focus
on symmetry during ankle dorsiflexion and straight leg hip
flexion
- Overall hip and trunk stability will be an emphasis to insure
the hamstrings are not overworked during movement

Performance
- On-field: Linear Speed (Absolute Emphasis)
- Weight Room: Power (Speed-Strength)

© 2014 Athletes’ Performance, Inc. 11

MICROCYCLE: WEEK 1 OF 4
LINEAR SPEED: ABS MULTIDIRECTIONAL LINEAR SPEED: ACC

Pillar Prep: Pillar Prep: Pillar Prep:

-Flex/Ext Emphasis -Rotation Emphasis -Flex/Ext Emphasis
Movement Prep: Movement Prep: Movement Prep:
-Linear -Mixed -Linear
Plyometrics: Plyometrics: Plyometrics:
-Linear-Vertical (Cont) -Lateral-Horiz (DC) -Linear-Horiz (NCM)
Movement Skills: Movement Skills: Movement Skills:
-Absolute Speed -Shuffle/Cut -Acceleration
Medicine Ball: Medicine Ball: Medicine Ball:
-Linear -Rotational -Linear
Strength/Power Strength/Power Strength/Power
-Lower Push -Upper Push/Pull -Lower Pull
ESD ESD ESD
-Anaerobic Alactic -Aerobic -Anaerobic Lactic
© 2014 Athletes’ Performance, Inc. 12

© 2014 Athletes’ Performance, Inc. 6

 CASE STUDY: SOCCER (FOOTBALL)
Absolute Speed Day Description

ABSOLUTE SPEED: DAY 1 OF WEEK 1

PILLAR PREPARATION MOVEMENT PREPARATION

Massage (Foam Roll/Stick/Vibration): Hip Activation:

-Bent Knee Linear Walk (Band at knee)
-Quadriceps* -Straight Leg Lateral Walk (Band at ankle)
-Hamstring*
-Calf Complex* Dynamic Stretch:
-Backward Lunge
-Inverted Hamstring Stretch
Stretch (Active Isolated Stretching): -Knee Hug
-1/2-Kneeling Quad Stretch* -Elbow to instep Stretch
-1/2-Kneeling Ankle Mobility* Movement Integration:
-Supine 90/90 Hamstring Stretch* -Linear March
-Linear Skip
-Pop-Float Skip
Activate:
-Pillar Bridge* Neural Activation:
-1-Leg Glute Bridge* -Base Pogo
-2in Run In-Place
-Active Leg Lowering* (*) FMS Consideration

© 2014 Athletes’ Performance, Inc. 14

© 2014 Athletes’ Performance, Inc. 7

 ABSOLUTE SPEED: DAY 1 OF WEEK 1
PLYOMETRICS MOVEMENT SKILLS

Movement Emphasis: Wall Drills:

-Hop - Figure-4 Holds (1x10s ea)
- 3-Position Technical Cycle (1-2x8r ea)
Direction Emphasis: - Single Cycle (1-2x8r ea)
-Linear-Vertical
-Linear-Horizontal Step-Over Drills:
- Ankle Runs (1-2x15yds)
Initiation Emphasis: - Shin Runs (1-2x15yds)
-DC-Continuous - Knee Runs (1-2x15yds)
-Continuous
Free Sprints (Technical Build-Up):
- 3-point/2-point Start + Sprint
Movement Examples:
- 1-2 x (2-3rx40yds)
-DC-Cont. Linear-Vert Hurdle Hop (2-3x5ea) 5yd Ankle-5yd Shin-5yd Knee-25yd Build
-Cont. Linear-Vert Hurdle Hop (2-3x3-5ea)

© 2014 Athletes’ Performance, Inc. 15

ABSOLUTE SPEED: DAY 1 OF WEEK 1

MEDICINE BALL STRENGTH-POWER

Stance Emphasis: Split Selection:

-Split Position -Lower Body Push
-Single Leg Position
Direction Emphasis: Power Block:
-Linear-Vertical -CM Keiser Power Squat 3-4set x 3-4r OR
-Linear-Horizontal -Clean Pulls (Blocks) 3-4set x 3-4r
Initiation Emphasis:
-Continuous Strength Block 10:
-RFE- Split Squat 3-4 x 4-6r ea
Ball Emphasis: + ½-Kneeling Glute Bridge x5 ea
-Reactive Ball
-6-8lbs Circuit Block (2x):
Movement Examples -SB-Split Squat + Alt-Split Jumps x10(5ea)
-CM Squat to Vertical Throw 2x8ea -SB-Lateral Squat + Lateral Bound x10(5ea)
-Cont. Split Position Chest Pass 2x10ea -1-Leg Glute Bridge x10ea
-Cont. Single Leg Overhead Pass 2x10ea - Sidelying Quad Stretch x5ea

© 2014 Athletes’ Performance, Inc. 16

© 2014 Athletes’ Performance, Inc. 8

 ABSOLUTE SPEED: DAY 1 OF WEEK 1
ENERGY SYSTEMS DEVELOPMENT REGENERATION

Session Description: Massage (Foam Roll/Stick/Vibration):

-Quadriceps
-50yd down and back sprint -Hamstring
-Hip Rotator
-3x6 – start every minute
-Calf Complex

Stretch (Active Isolated Stretching):

-1/2-Kneeling Quad Stretch
-1/2-Kneeling Ankle Mobility
-Supine 90/90 Hamstring Stretch
-Supine Leg Cradle Stretch

Alternative:
-Hydrotherapy: Hot/Cold Contrast
-NormaTec Compression

© 2014 Athletes’ Performance, Inc. 17

CHECK FOR LEARNING 01

Create a program for the remaining two

days of training (week one microcycle) with
considerations for all training components
(Note: Use the previous slides as a template for
programming or utilize your own template)

© 2014 Athletes’ Performance, Inc. 18

© 2014 Athletes’ Performance, Inc. 9

© 2014 Athletes’ Performance, Inc. 10