Silver City Youth Soccer

16 Week Training Program

“If you fail to prepare, you’re prepared to fail.”

Below is a 16 week workout program to prepare you for the upcoming season. This workout is intended to get
you into the best possible condition for preseason and carry you through the entire season. Fitness will be the
utmost importance in the Silver City Soccer Program and will not be taken lightly. This 16 week program, if
followed, will help overall fitness when pre-season rolls around. Your fitness levels will be tested and graded
during tryouts. The program will be incorporating all aspects of the game into your training. There is a lot of
variety and if you do not understand anything please feel free to call at any time.

The work you put into this program will directly affect your season. Below lists how you should follow the
weeks of training and attached is how each workout should be done with detailed instructions.

Good luck and best wishes!

Your workouts should last as long as it takes you to see some improvement. Each workout should be an
improvement over the last workout. The principle is to compete against yourself. It’s about self-improvement,
about being better than you were the day before.

“Without self-discipline, success is impossible, period”

Topic
Weeks 1, 2, & 3 Ball Control & Agility Workout 3 times per week
Passing 3 times per week
Shooting & Heading 3 times per week
Strength Training 2 times per week
Fitness Shuttles 2 times per week
Condition Running 6 times per week

Weeks 4, 5, & 6 Ball Control & Agility Workout 3 times per week
Passing & Shooting 3 times per week
Speed Training 2 times per week
Fitness Shuttles 2 times per week
Strength Training 2 times per week
Condition Running 6 times per week

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 Weeks 7, 8, & 9 Ball Control & Agility Workout 3 times per week
Speed Training 3 times per week
Passing 3 times per week
Shooting & Heading 3 times per week
Fitness Shuttles 2 times per week
Strength Training 2 times per week
Condition Running 6 times per week

Weeks 10, 11, & 12 Ball Control & Agility 3 times per week
Passing 3 times per week
Shooting & Heading 3 times per week
Speed Training 3 times per week
Fitness Training 3 times per week
Strength Training 3 times per week
Condition Running 6 times per week

Weeks 13, 14, 15, & 16 Ball Control & Agility 5 times per week
Shooting 5 times per week
Passing 5 times per week
Speed Training 5 times per week
Fitness Shuttles 5 times per week
Strength Training 5 times per week
Condition Running 6 times per week

Ball Control, Agility, & Conditioning Workout

Jog while dribbling ball with quick touches, changing direction and speed. Do this in a confined space where
many changes and touches are necessary. Work on all the moves we have learned and be creative.

Head juggling

Throwing ball up, trap the ball with your feet as it hits the ground, and move off quickly with a short burst of
speed with the ball - repeat.

Foot juggling

Starting in a sitting position, throw the ball up, get up and stop the ball before it hits the ground, settle it to your
feet, and move off quickly with a short burst of speed with the ball - repeat using head, chest, each thigh, each
foot, in that order to control the ball.
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1. Dribble in a figure “8”, use the inside of your feet for 6 figure “8’s”, then use the outside of your feet for 6
more. The markers you dribble around should be 15 yards apart. As you dribble around one marker,
accelerate to the other as if you were beating a defender. As you round the marker, use quick touches
to improve technical speed.

2. Rest by walking for 30 seconds.

3. Set a marker out about 25 yards from a starting point.

a. Sprint dribble to a marker
b. Sprint backwards to starting point
c. Sprint to ball
d. Collect ball and sprint dribble back to starting point
e. Repeat 2 times

4. Rest by walking for 30 seconds

5. Set ball on the ground to your left and set a marker out to your right about 10 yards. Move 10 times
from side to side with the ball, without crossing legs do shuffles, toe touches, left foot sole roles, right
footed sole roles, in that order.

6. Rest by walking for 30 seconds.

7. 60 jumps – Two footed jumping forward and backward over the ball without stopping.

8. Rest for 30 seconds.

9. 60 jumps – Two footed jumping from side to side over the ball without stopping.

10. Rest for 20 seconds.

11. *For Goal Keepers Only* 30 jumps – Throw the ball in the air, jump, catch the ball and throw it back in
the air before you hit the ground. Do this continuously for 30 jumps. Try to jump high enough to catch
and throw before you come back down.

12. Rest for 30 seconds

13. 50 sit-ups and 25 push-ups *To start, increase the amount as much as you can each workout*

14. Flutter kicks *Increase with every workout*

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 “The will to win is important, but the will to prepare is vital.”

Silver City Speed Program

This is for your speed development and muscle conditioning. If done properly and consistently (explosively
and as fast as you can go) this will improve your speed through the winter and spring. Remember this is just
part of what you have to do. You must continue training with the ball and continue playing throughout the
winter and spring.

Sprint all out on every sprint! - Don’t pace yourself

Take full rest period. Nothing less!

Concentate on Explosive Starts! (Driving knees, leaning forward, pumping arms, etc.) keep stride smooth and
powerful throughout sprint, stay low - DO NOT RAISE YOUR UPPER BODY!

Week 1 Week 2 Week 3 Rest Periods Weeks 1 - 3

2 x 20 yards 4 x 20 yards 6 x 20 yards 10 seconds in between
2 x 40 yards 3 x 40 yards 4 x 40 yards 15 seconds in between
2 x 60 yards 3 x 60 yards 3 x 60 yards 20 seconds in between
2 x 80 yards 2 x 80 yards 2 x 80 yards 25 seconds in between
1 x 100 yards 1 x 100 yards 1 x 100 yards 0 seconds

Week 4 Week 5 Week 6 Rest Periods Weeks 4 - 6

8 x 20 yards 10 x 20 yards 12 x 20 yards 15 seconds in between
6 x 40 yards 8 x 40 yards 10 x 40 yards 20 seconds in between
4 x 60 yards 6 x 60 yards 6 x 60 yards 30 seconds in between
2 x 80 yards 4 x 80 yards 4 x 80 yards 35 seconds in between
2 x 100 yards 2 x 100 yards 3 x 100 yards 40 seconds in between

Week 7 Weeks 8 & 9 Week 10, 11, & 12 Rest Periods Weeks 7 - 12
14 x 20 yards 16 x 20 yards 18 x 20 yards 15 seconds in between
12 x 40 yards 14 x 40 yards 16 x 40 yards 20 seconds in between
8 x 60 yards 10 x 60 yards 12 x 60 yards 30 seconds in between
6 x 80 yards 8 x 80 yards 10 x 80 yards 35 seconds in between
4 x 100 yards 5 x 100 yards 6 x 100 yards 40 seconds in between
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 Weeks 13 - 14 Weeks 15 - 16 Rest Periods Weeks 13 - 16
20 x 20 yards 22 x 20 yards 15 seconds in between
18 x 40 yards 20 x 40 yards 20 seconds in between
14 x 60 yards 16 x 60 yards 30 seconds in between
12 x 80 yards 14 x 80 yards 35 seconds in between
8 x 100 yards 10 x 100 yards 45 seconds in between

“You are never a loser until you quit trying.”

Passing

Requires a wall, side of a building, racquetball court, or anything else that will bounce the ball back to you.

1. Ball Control Technique: Position yourself 2-3 yards away from wall, using alternating feet, touching ball
with instep, push ball to wall, control the ball as it comes back to you, and return it to wall. Do Not let
the ball get past you, do not allow yourself to back-up. Maintain your position of 2-3 yards from wall.

2. Passing Technique: Position yourself 10-12 yards from wall and repeat Step 1.

3. Accurate Passing Techniques: Position yourself 15-20 yards from wall. Place a target on wall, no
more than 3 feet by 3 feet. Position yourself at different locations and pass to hit target. Immediately
run to a position to receive the ball, control the ball, and pass again.

“What to do with a mistake: Recognize it, admit it, learn from it, forget it.”

Shooting & Heading

You miss 100% of the shots you don’t take.”

For this section of the exercise, a soccer kick wall, the side of a gym, a tennis wall, racquetball court, or
anything else the ball will bounce back at you necessary.

1. Technique Work: Get 10-12 yards from the wall and shoot the ball at the wall making sure the foot is
pointed, knee over the ball, center of your foot is striking the center of the ball, and that all the power is
derived from a quick snapping motion of your lower leg. Use your laces to strike the ball.

2. First-Time Shooting with Power: Back off 20 yards, and shoot the ball at the wall. Strike the ball as
hard as you can regardless of the bounce, height, speed, etc., that the ball comes back to you. Pick a
spot on the wall to shoot at each time and keep the ball low.
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 3. Trapping & Shooting: Again at 20 yards away, strike the ball with power, and as it come off the wall,
trap it cleanly and quickly fire another shot at the wall. The point of the drill is to develop a sound, clean
trap and set up a quick, hard shot.

4. From one to two yards away, first times head juggling against a wall.

5. Back off 7 more yards, throw the ball up against the wall and as it comes off head with power getting
your entire body into the head motion to create power. Trap the ball with your body - control it to your
feet - repeat.

6. Get within 10 yards of the wall, toss the ball against the wall to force you to jump and head the ball back
at the wall. Trap the ball after you have headed it each time. Make sure your toss forces you to jump
and head the ball at the peak of your jump. Remember your technique and head with power.

Take a 1-minute rest by walking between each drill. Make sure you are working the entire time of each drill
and no rest. This is developed to work on technique but also work on fitness. As you get tired, concentrate on
your technique along with the work. In the 79th minute of a game, you have to focus on your technique when
the game is on the line.

“If you can’t outplay them, outwork them.”

Strength Training Workout

This workout should take between 30-45 minutes and should be done three days a week. Focus on technique
and muscular endurance (i.e. you should push through the pain and every time it will get easier). To ensure
proper technique, try to work out with a partner if you need any extra help.

Weeks 1, 2, 3, & 4 Weeks 5, 6, 7, & 8 Weeks 9, 10, 11, & 12

Legs Legs Legs
Squats: 4 sets of 15
Squats: 3 sets of 10 reps reps Squats: 5 sets of 20 reps
Lunges: 3 sets of 8 reps Lunges: 4 sets of 10 Lunges: 5 sets of 15 reps
per leg reps per leg per leg
Power lunges: 30 reps Power lunges: 35 reps Power lunges: 40 reps
alternating alternating alternating
Wall-sits: 3 sets of 1 Wall-sits: 4 sets of 1.5 Wall-sits: 5 sets of 2
minute each minutes each minutes each
Calve raises on stairs: 2 Calve raises on stairs: Calve raises on stairs: 5
sets of 30 reps 3 sets of 40 reps sets of 35 reps

Arms/Chest/Back Arms/Chest/Back Arms/Chest/Back

Push-ups: 3 sets of 10 Push-ups: 4 sets of 12 Push-ups: 5 sets of 15
Triceps sit-ups: 3 sets of Triceps sit-ups: 4 sets Triceps sit-ups: 5 sets of
40 of 12 6 15
 Abs & Back Abs & Back Abs & Back
Crunches: 30 Crunches: 40 Crunches: 50
Plank: 2 minutes Plank: 2.5 minutes Plank: 2 x 2 minutes

Here are the rest Here are the rest Here are the rest
intervals between each intervals between each intervals between each
exercise: exercise: exercise:
Week 1 = 30 seconds Week 1 = 30 seconds Week 1 = 30 seconds
Week 2 = 15 seconds Week 2 = 15 seconds Week 2 = 15 seconds
Week 3 - 15 seconds Week 3 = 15 seconds Week 3 = 15 seconds
Week 4 = No rest Week 4 = No rest Week 4 = No rest

Week 13 Week 14 Week 15 Week 16

Legs Legs Legs Legs
Squats & Lunges: 6 set Squats & Lunges: 7 Squats & Lunges: 8 sets Squats & Lunges:
of 25 reps sets of 25 reps of 30 reps 10 sets of 40 lunges
Power lunges: 60
Power lunges: 45 reps Power lunges: 50 reps Power lunges: 55 reps reps
Wall sits: 6 sets of 2.5 Wall sits: 7 sets of 3 Wall sits: 8 sets of 3.5 Wall sits: 10 set of 4
minutes each minutes each minutes each minutes each
Calve raises on
Calve raises on stairs: 6 Calve raises on stairs: Calve raises on stairs: 8 stairs: 10 sets of 60
sets of 40 reps 7 sets of 45 reps sets of 50 reps reps

Arms/Chest/Back Arms/Chest/Back Arms/Chest/Back Arms/Chest/Back

Push-ups: 6 sets of 20 Push-ups: 7 sets of 25 Push-ups: 8 sets of 30 Push-ups: 10 sets
reps reps reps of 40 reps
Triceps sit-ups: 6 sets of Triceps sit-ups: 7 sets Triceps sit-ups: 8 sets of Triceps sit-ups: 10
20 reps of 25 reps 30 reps sets of 40 reps

Abs & Back Abs & Back Abs & Back Abs & Back
Crunches: 60 Crunches: 70 Crunches: 80 Crunches: 100
Plank: 3 x 2.5 minutes Plank: 4 x 3 minutes Plank: 6 x 3 minutes Plank: 8 x 3 minutes

“If you train hard, you’ll not only be hard, you’ll be hard to beat.”

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 Silver Fitness Shuttles (Conditioning)

10-Yard shuttle

● Two markers 40 yards apart is the setup for this drill

● Up and back three times (total of 240 yards) with the ball
● Rest after each set for 30 seconds
● Weeks 1-6 = 6 sets
● Weeks 7-12 = 8 sets
● Weeks 13-16 = 10 sets

50-Yards Shuttles

● Six markers at ten yard intervals is the set up for this drill
● 10 and back, 20 and back, 30 and back, 40 and back, 50 and back (total of 300 yards) with the ball
● Rest after each set for 30 seconds
● Weeks 1-6 = 6 sets
● Weeks 7-12 = 8 sets
● Weeks 13-16 = 10 sets

Super set

● 120 yard sprint in 20 seconds with the ball

● jog back
● Rest from your starting position for 30 seconds
● Weeks 1-6 = 10 sets
● Week 7-12 = 15 sets
● Weeks 13-16 = 20 sets

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 Condition Running

Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1.5 mile -
1 mile - easy 1 mile - easy 1 mile - easy 1 mile - push 1 mile - easy 1 mile - push easy
1 run run run for time recovery run for time recovery run
2.5 miles -
2 miles - easy 2 miles - easy 2 miles - easy 2 miles - 2 miles - easy easy warm-
2 run run run push for time recovery run Rest up run
3 miles - easy 3 miles - easy 3 miles - easy 3 miles - easy 3 miles - easy 3 miles - easy
3 run run run run recovery run Rest run
3.5 miles -
3 miles - easy 3 miles - easy 3 miles - easy 3 miles - easy warm-
4 run run 3 miles - hills recovery run push for time Rest up run
3.5 miles -
3.5 miles - 3.5 miles - 3.5 miles – easy 3.5 miles - 4 miles -
easy run easy run push for time recovery run hills Rest warm up run
4 miles - easy 4 miles - easy 4 miles - easy 4 miles -
6 run run 4 miles - hills recovery run push for time Rest - warm up run
4.5 miles -
4.5 miles - 4.5 miles - 4.5 miles - easy 4.5 miles - 5 miles -
7 easy run easy run hills recovery run push for time Rest warm up run
5 miles - easy 5 miles - easy 5 miles - easy 5.5 miles -
8 run run 5 miles - hills recovery run 5 miles - hills Rest warm up run
5.5 miles - 5.5 miles - 5.5 miles - 5.5 miles - 6 miles -
9 easy run easy run easy run Rest easy run Rest warm up run
6 miles - easy 6 miles - easy 6 miles - easy 6 miles -
10 run run 6 miles - hills recovery run 6 miles - hills Rest push for time
6 miles - easy 6 miles - easy 6 miles - 6 miles - easy 6 miles - 6.5 miles -
11 recovery run run push/jog recovery run push/jog Rest warm up run
6.5 miles -
6.5 miles - 6.5 miles - 6.5 miles - easy 6.5 miles - 7 miles -
12 easy run easy run push for time recovery run hills Rest warm up run
7 miles - easy 7 miles - easy 7 miles - 7 miles - easy 7.5 miles -
13 run run push/jog recovery run 7 miles - hills Rest warm up run
7.5 miles -
7.5 miles - 7.5 miles - 7.5 miles - easy 7.5 miles - 8 miles -
14 easy run easy run hills recovery run hills Rest warm up run
15 8 miles - easy 8 miles - easy 8 miles - 8 miles - easy 8 miles - Rest 8 miles - easy
 run run push for time recovery run push/jog run
64 minutes or
less
8 miles - 8 miles -
push for time push for time
8 miles - easy 64 minutes or 8 miles - easy 64 minutes or
16 run less recovery run Rest less Rest 8 miles - hills

Static Stretching

Basic stretching is a slow-sustained stretch of a particular muscle group. The muscles are lengthened
gradually through a joint’s complete range of motion and the final position is held for a few seconds (15 - 30
seconds).

a slow sustained stretch causes the muscles to relax and thereby achieve greater length and flexibility. The
intensity, or degree of stretch, should be only to a point of mild discomfort. Undue pain does not have a part in
the stretching routine. All stretching should be done to “slightly below the pain threshold. As you reach this
point, you need to relax the muscle group being stretched. If you feel pain, the load is too high, “back off”, you
may cause injury, and the injury may not be felt until you start your next exercise. Remember this “chase the
pain, but don’t catch.”

Frequency
During your conditioning phase, static stretching should be conducted 5 - 7 times per day. After 6-8 week into
your training, you may be able to back off to 3 times a day. Your body will let you know, so listen to your body.

When to Stretch
We talked about stretching 5-7 times a day. This can be done while doing homework, watching TV, during your
lunch break, etc. Give the GameBoy, XBox, and PlayStation a break! They are not going to win you a
championship.
However, never perform static stretching just prior to conducting an exercise. The best time to stretch is after
your workout. The higher body temperature, in itself, helps to increase the joint range of motion.

“When you win, say nothing, when you lose, say less.”

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