Running Head: PERIODIZATION PROGRAM

Periodization Program
University School of Milwaukee Boys Varsity Soccer Team
Jock Mutschler
Ohio University
July 25, 2014
COED 6160

PERIODIZATION PROGRAM

This periodization program is designed for my high school boys soccer team. I have not used a
periodization program before. I have incorporated several of the exercises that I have used in the
past, however, I have selected many new exercises that appeal to me for a variety of reasons to
include soccer specificity, injury prevention, partner-based, simplicity, and no requirement for
training aids. The objective of our periodization program is to have our athletes in superb
condition during the regular season so that we achieve a high seeding for the Wisconsin
Interscholastic Athletic Association (WIAA) soccer tournament in the middle of October. We
strive to peak toward the mid to latter part of October so as to coincide with the WIAA
tournament. An implied, underlying coaching goal is for the training program to provide an
excellent level of fitness and conditioning for our athletes, minimizing injures, while
understanding and meeting the individual needs and the goals of our athletes. These needs and
goals are ascertained through communication between coach and athlete. This periodization
program can be tailored to meet individual athlete needs and goals.
We have established the following five phases within the soccer training program:

PERIODIZATION PROGRAM

Phases
Hypertrophy
Strength
Power

Time Period
June 15 - August 10
August 11 - August 31
September 1 - October

Volume
High
High
Moderate

Intensity
Low
Moderate
High

Peaking

10
October 10 - November

Low

High

Active Rest

5
November 6 - November

Low

Low

30

The hypertrophy phase occurs during the early stages of the preparatory period, during what we
call the off-season. School typically ends on or about June 10, so we established June 15 as the
first day of the hypertrophy phase. The hypertrophy phase is characterized by training that is
generally at low intensity but at a high volume. Our goals during this phase are to increase lean
body mass and to increase aerobic endurance. The hypertrophy phase training plan is provided
to our players to complete without guidance from the coaching staff. Our captains generally hold
captains practices two days per week during the hypertrophy phase. Our school offers fitness
and conditioning sessions, led by our schools strength and conditioning coach, Monday
Thursday, from 3pm 4:15pm, June 15 July 30. These fitness and conditioning sessions are
quite similar in construction to what we have devised for our training program. They are low
intensity and high volume. Our athletes may substitute a strength and conditioning session for a
team hypertrophy session (captains practice or done individually) at their discretion. The
strength and conditioning sessions are done in a group and so help to inject a bit of energy and
competition/motivation into the work.

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The strength phase runs from August 11 through August 31, which we call our pre-season. We
have training every day during the phase. The coaching staff has access to the players during
this phase. There will be some testing done during this time period to include the beep test, 510-5 yard shuttle test, 12 minute run for distance and the Hoff test. The objective of our strength
phase is to increase the strength of the muscles that our players will be using during the season.
This phase is characterized by high intensity and moderate volume.
The power phase is characterized by high intensity and moderate volume. Our power phase
runs from September 1 through October 10. This phase coincides with our regular season. We
typically schedule 22 matches during this 6 week period. There are typically two tournaments
with multiple games so there are usually 2 matches per week during the regular season. Our
objective with the power phase is to improve strength, flexibility and aerobic conditioning.
The peaking phase is sometimes referred to as the competition period. This phase coincides
with our playoffs. This phase duration is dependent on how far we progress in the state soccer
tournament. Our objective here is to maintain our players high level of fitness and strength.
With the peaking phase, we try and increase the level of intensity from our power phase while
lowering the volume. We lessen the amount of time spent on exercises and add more time for
tactics and technique.
We have a short active rest phase during the month of November. We use cross training
exercises such as pick-up basketball, hand ball, kick ball, dodge ball or soccer tennis to allow our
players to rehabilitate any injuries and to rest, both physically and mentally.
Dead Period We have several 3-sport athletes as well as a number of 2-sport athletes. It is
difficult to engage them in a training program during the December May time period, as they

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are busy with their other sports. Additionally, our high school is academically demanding and
the players use this time to mentally refresh themselves. We do offer indoor soccer, once a week,
January March, for those that are interested and available.
Warm-Up Routine
Kirkendall (2011) reports that the top four time-loss soccer injuries are ankle sprains, knee
sprains, hamstring strains and groin strains. Our warm-up routine is an attempt to install a
prudent warm-up routine along with selected pertinent exercises that will result in a safe,
successful sport experience for our soccer players. The exercises we have selected dynamically
stretch the muscles and prepare them for game action.
The warm-up prepares the body for more intense exercise. The body operates more efficiently
when warmer than at resting temperature. Consequently, we will have a period of jogging to
start the warm-up. We will segue into strength, plyometric and balance exercises after the jog.
These exercises will not be particularly intense. They will dynamically stretch the muscles that
the players will be using to play soccer during the main body of the training session. We finish
the warm-up with running exercises. The running exercises will be done at a moderate to intense
pace meant to replicate what the body will be experiencing during the training to follow. The
warm-up will take approximately 15-20 minutes to complete.
Here is the basic outline of our warm-up:

Exercise - Jogging
Jogging Straight Ahead
Jogging - Pick Grass

Reps
Across the Field and
Back
Across the Field and

Sets
1
1

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Jogging with Hip In/Out

Jogging Forward & Backward

Back
Across the Field and
Back
Across the Field and
Back
Navigate Cones

Exercise - Strength,
Plyometric & Balance
Hamstrings
Bicycle Crunch
Back - to Back Squat
Head to Ball
Jumping

5
30 Seconds
5
20 Seconds
30 Seconds

Jogging - Jump

1
1
1

2
2
2
2
2

Exercise - Running
Run Across the Field
Bounding
Plant & Cut

Across the Field and

Back
Across the Field and
Back
30 Seconds

1
1
2

Warm-Up Exercises Execution Standard and Rational:

Jogging - About two-thirds of a soccer game is played at a walk and a jog. One-third of the
game involves faster speeds. This exercise is to prepare the players hip flexors, quadriceps,
gastrocnemius and soleus for the physical demands that 80 minutes (high school) of play
requires.
Straight Ahead Simply run from one side of the field to the other at 75% of your

maximum pace.
Pick Grass Jog and then on a verbal cue, bend over at the waist, swiping the arm along

the grass as if picking grass, return to a jog and repeat.

Jump Jog and then on a verbal cue, jump as if heading the ball, return to a jog and

repeat.
Hip In/Out Jog and then on cue, stop to lift the knee up and out to the side before
rotating your hip outward (opposite for hip in).

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Forward & Backward Jog forward to the first set of cones, backpedal to the next set of
cones, etc

Hamstrings Hamstring injuries are among the top four time-loss injuries in soccer. With high
schools playing so many matches per season, a hamstring strain could be a season-ending injury.
This exercise services the hamstring and gluteus maximus muscles. This exercise will increase
the length of the players windup. The longer the windup, the more resultant power will be
generated in the kick. This exercise requires a partner. One partner squats behind the player and
anchors the players feet to the ground by holding his ankles. The player should be completely
straight from the shoulders to the knees when performing this exercise. The player may cross his
arms or have them in a position so as to catch himself. The player should lean forward,
controlling the movement with his hamstrings and gluteal muscles. The player should hold the
position for as long as possible. Then fall into a push-up position.
Bicycle Crunch This core improving exercise can be performed slowly or quickly. Done
quickly, it replicates the dynamic movement that strikers make when they seek space for
themselves. The muscles involved in this exercise are the rectus abdominis, hip flexors,
quadriceps and obliques. Every action in soccer can be improved through a strong core. This
includes running, cutting, stopping, landing and kicking. Lie on your back, hands behind your
head. Draw one leg forward to the chest. Draw the other leg up so that the thigh is at about a
45-degree angle to the trunk. Alternate the legs back and forth as if you were riding a bicycle.
Back to Back Squat Jumping and diving requires high power output from the hip extensors,
knee extensors and ankle flexors. The back-to-back squat compound movement simulates
conditions a soccer player will face in competition. This exercise will produce increased strength

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and power that will enable the younger, less physically mature high school player, to hold her
own when challenged for the ball by older student athletes. The back-to-back squat primarily
works the quadriceps and gluteus maximus and also the hamstrings, adductors, and soleus.
Stand back to back with a partner. Hook elbows. Lean back into each other. In unison, squat
down. Knees should form a 90-degree angle. Return to a standing position. Soccer movement
requires strong hip extensors, knee extensors and ankle flexors. Increasing strength and power in
these muscles groups will benefit soccer players, in particular a defender leaping high to clear the
ball away from the penalty box.
Head-Ball-Head Isometrics It is short-sighted for soccer players to concentrate solely on the
lower body. Imbalances between regions of the body can contribute to impede performance and
lead to injury. As players grow older heading takes on an integral part of the game. It is
necessary to devise ways to increase neck strength. Kirkendall (2011) states that when the neck
muscles are weak, the head can jerk, causing whiplash or concussion even in the absence of a
direct blow to the head. The primary muscles involved in the head-ball-head isometric exercise
are the sternocleidomastoid, upper trapezius and the erector spinae. The head-ball-head is a
partner exercise. Find a partner of similar height and weight. Stand facing each other in a
staggered stance. Pin the ball between your foreheads. Push with your legs through the trunk,
neck and ball to push your partner back. Keep the ball pinned between the heads. The idea is to
squeeze the ball. This is an exercise not meant to be competitive. Take care not to be so
competitive that the ball pops out. This could cause you to bump heads.
Jumping This exercise addresses balance and landing. Landing on straight legs can cause the
tibia to shift forward, putting stress on the ACL. The tibia shift is eliminated when the knees are
flexed when landing. The muscles served in this exercise include the gluteous maximus,

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quadriceps, gastrocnemius and the soleus. Increased elevation when jumping will result in more
headers directed on goal by strikers and headers cleared from the box by defenders. Stand with
your feet hip width apart. Imagine that you are going to sit down on a chair. Bend your legs
slowly until your knees are bent to 90-degrees. Hold that position for 2 seconds. From this squat
position, jump high into the air. Land softly on the balls of your feet with the hips and knees
slightly bent.
Run Across the Field Positional intensity refers to adjusting your position on the field in
relation to ball and player movement. Tactical intensity refers to making a determined effort to
attack or defend the goal. The warm-up is intended to prepare the player for tactical intensity.
Therefore, this exercise should be performed at 80% capacity. Run across the field and back.
Bounding This exercise promotes a better understanding of how to land properly. The knee
should flex over the planted foot and not be allowed to collapse into a valgus position (slanting
inward). Run with high bounding steps, lifting the knees high and landing gently on the balls of
your feet. Make an exaggerated arm swing.
Plant & Cut The plant & cut promotes agility. Midfielders must be agile, maneuvering all
over the field, leaping, back pedaling, and lunging. The primary muscles involved are the hip
flexors, quadriceps, gastrocnemius, peroneals and tibialis anterior. Jog four steps, plant on the
outside leg, and cut to change direction. Accelerate and sprint seven steps, decelerate and do a
new plant and cut in the opposite direction. Do not allow the knee to buckle.
Periodization Table
I have been realistic in the construction of our teams periodization plan. I have selected
exercises that can be done on the playing field without training aids. As we have not had a

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10

formal resistance training program in the past, I am expecting to make some significant changes
we progress through the programmed phases. I anticipate delineating microcycles as we
progress through the program to better tune the program to meet our athletes needs. For now, I
feel it is best to offer the construct as it appears below, carefully evaluate and learn from our
athletes and then make modifications for the next, new and improved, training program. Here is
our teams periodization table that outlines the acute program variables and how they change
during each phase of training.
Exercise/Phase

Plank
Power Skip
Seal Crawl
Repetitive Jump
Soccer Ball Crunch
Partner Prone Leg Curl
Reach-Through Tug of
War
Soccer Ball Push-Up
Knee Tuck Jump
Seated Partner Ball Twist
Toe Raise Carrying
Partner
Speed Skater Lunge

Hypertrophy

Strength

3 sets/10 reps/3 x
week
3 sets/10 reps/3 x
week
3 sets/10 reps/3 x
week
3 sets/10 reps/3 x
week
3 sets/10 reps/3 x
week
3 sets/10 reps/3 x
week
3 sets/10 reps/3 x
week
3 sets/10 reps/3 x
week
3 sets/10 reps/3 x
week
3 sets/10 reps/3 x
week
3 sets/10 reps/3 x
week
3 sets/10 reps/3 x
week

3 sets/7 reps/3 x
week
3 sets/7 reps/3 x
week
3 sets/7 reps/3 x
week
3 sets/7 reps/3 x
week
3 sets/7 reps/3 x
week
3 sets/7 reps/3 x
week
3 sets/7 reps/3 x
week
3 sets/7 reps/3 x
week
3 sets/7 reps/3 x
week
3 sets/7 reps/3 x
week
3 sets/7 reps/3 x
week
3 sets/7 reps/3 x
week

Power
3 sets/7 reps/2 x
week
3 sets/7 reps/2 x
week
3 sets/7 reps/2 x
week
3 sets/7 reps/2 x
week
3 sets/7 reps/2 x
week
3 sets/7 reps/2 x
week
3 sets/7 reps/2 x
week
3 sets/7 reps/2 x
week
3 sets/7 reps/2 x
week
3 sets/7 reps/2 x
week
3 sets/7 reps/2 x
week
3 sets/7 reps/2 x
week

Peaking
2 sets/5 reps/1 x
week
2 sets/5 reps/1 x
week
2 sets/5 reps/1 x
week
2 sets/5 reps/1 x
week
2 sets/5 reps/1 x
week
2 sets/5 reps/1 x
week
2 sets/5 reps/1 x
week
2 sets/5 reps/1 x
week
2 sets/5 reps/1 x
week
2 sets/5 reps/1 x
week
2 sets/5 reps/1 x
week
2 sets/5 reps/1 x
week

Training Program Exercises Execution Standard and Rational:

Plank The plank is a common core strengthening exercise. The core is the bodys midsection
from the hips to the shoulders. If the core trunk is not stable during movement in a match, the

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11

limbs must compensate for this unexpected movement. This can lead to an injury. In fact, knee
ligament injuries have been linked to a weak core that allows slight movements that need to be
compensated for at the knee. This is why we have chosen core training, in general, and the plank
exercise, in particular, to be part of our injury prevention program. The planks purpose is to
service the abdominal core, spinal extensors, gluteals, and the hamstrings. Lie on your front,
supporting yourself with your forearms and feet. Elbows should be directly under your
shoulders. Lift your body, supporting your weight on your forearms. Suck in your stomach and
hold this position for 30 seconds. Proper form is important so keep your body in a straight line.
Try not to arch the back.
Power Skip You can increase the strength of your kick by increasing the strength of the hip
extensors. The power skip involves the hip flexors, quadriceps, gastrocnemius, soleus and
abductors. Start with one leg lifted to about 90-degree of hip and knee. Use a double-arm
movement throughout the exercise. Jump up and forward on one leg. Move the non-jumping leg
up and into greater knee and hip flexion while jumping.
Seal Crawl - The shoulder has little structural bone support. This is a good exercise to use with
my players as they have weak shoulder muscles. Lie on the ground. Get into a push-up position
but on your instep not your toes. Using your arms, crawl around, dragging your legs. Change
direction and speed as this involves more muscles. This exercise works the latissimus dorsi and
deltoid.
Repetitive Jump Fast footwork is a critical skill to have. Short, quick ball touches consume
energy. This exercise, performed at a rapid rate, prepares the player for better ball control. The
muscles used in this exercise include the gastrocnemius and soleus. Stand facing the touchline.

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Using a two-footed takeoff, jump back and forth across the line. Upon contact, jump back across
the line as quickly as possible.
Soccer Ball Crunch The core includes everything that crosses the bodys center. The muscles
work together to accelerate and decelerate activity. Developing the core helps transfer power to
the extremities for improved performance. This exercise works the rectus abdominis. Lie on
your back, arms stretched to the side and knees bent, thighs perpendicular to the ground.
Squeeze a soccer ball between your knees. Pull your knees toward your chest by lifting the
pelvis. Try and get your lower legs perpendicular to the ground. Slowly return hips and legs to
the starting position.
Partner Prone Leg Curl Poor hamstring strength increases the likelihood of a strain. We
think it makes sense to improve hamstring strength to reduce the chance of an injury. The
partner prone leg curl focuses on the hamstring. Lie on your stomach, prone on the ground. One
knee should be extended and one flexed. A partner kneels at your feet and holds the ankle of the
flexed leg. Perform knee flexion, curling the leg, while the partner resists the motion. Switch
legs and repeat.
Reach Through Tug of War This is an old school exercise which is an effective means of
working the trunk flexion and extension as well as balance and coordination of the trunk.
Muscles involved include the rectus abdominus, external/internal oblique, and erector spinae.
This is a partnered exercise. Chose one of equal weight and height. Stand back to back. Keep a
wide stance. Lean forward, reach through your legs and grab partners hands. On the signal, try
and pull your partner off balance as he tries to do the same to you.

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13

Soccer Ball Push-Up There is lots of contact in soccer. Pushing and shoving is prevalent.
Athletes from 9th 12th grade are competing with each other. All body types and shapes are on
the field at one time. Stronger players will be better suited to handle the contact. Muscles
involved are the pectorals, triceps, and anterior deltoid. Assume traditional push-up position.
Start on your toes with feet together. Transfer one hand to the top of a soccer ball in front of you.
Perform a push-up. Do several push-ups and then switch hands.
Knee Tuck Jump Soccer is an endurance activity, however the game is often determined by
bursts of energy. This exercise prepares the body for quick acceleration to the ball or to create
separation form an opponent. The muscles worked in this exercise are the quadriceps,
gastrocnemius, soleus, gluteous maximus, and hip flexors. Use a two foot takeoff, jump as high
as you can. Bring your knees up close to your trunk. Use arms for balance. Land softly and
takeoff again quickly. Spend as little time on the ground as possible.
Seated Partner Ball Twist Feinting in soccer is a great skill to have. A twisting trunk can be
an effective way to fool an opponent. Skilled players use the trunk fake to deceive an opponent.
This exercise works the abdominal core. This is a partnered exercise. Sit on the ground, back to
back. Hold a soccer ball in both hands. Simultaneously, you and the partner twist to one side,
the partner reaches around to take the ball. Then, both twist to the opposite side and the ball is
handed off again. Keep the exercise going for about 30 seconds.
Toe Raise Carrying Partner Defenders must be able to rise above strikers to clear the ball out
of danger. They are constantly charged with clearing/destroying goalkeeper punts down the
center of the field. Jumping power comes from the coordinated contribution of hip extension,
knee extension and plantar flexion. This exercise should provide power in the push-off position.

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14

Muscles used are gastrocnemius and soleus. Find a partner of similar size and weight. One
partner climb on the others back. Do slow, toe raises.
Speed Skater Lunge This is a whole body exercise. The legs must propel the sideways lunge,
the core must stabilize the trunk during takeoff, flight and landing. The arms and shoulders are
needed for balance. When dribbling it is critical to be able to plant and lunge in the opposite
direction while still controlling the ball. This exercise will aid in increasing the distance of the
lateral lunge and landing stability. The muscles involved in this exercise are the gluteus
maximus, gluteus medius and quadriceps. Stand with legs shoulder-width apart, hands on hips.
Keep trunk erect, jump and lunge to the right, land on your right foot. Keep your left foot off the
ground. Balance on your right foot. Pause briefly and repeat, jumping and lunging to the left.

References

Baechle, T.R. & Earle, R.W. (2008). Essentials of strength training and conditioning (3rd ed.).
Champaign, IL: Human Kinetics Publishers.

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Fleck, S. J. & Kraemer, W. J. (2004). Designing resistance training programs (3rd ed.).
Champaign, IL: Human Kinetics Publishers.
Hammermeister, J.J. (2010). Cornerstones of coaching: The building blocks of success for sport
coaches and teams. Traverse City, MI: Cooper Publishing Group, LLC.
Kirkendall, D. T. (2011). Soccer anatomy. Champaign, IL: Human Kinetics.
McArdle, W.D., Katch, F. L. & Katch, V.L. (2010). Exercise physiology: Nutrition, energy and
performance ( 7th ed.). Baltimore, MD: Lippincott Williams & Wilkins.