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Train Smart Train Hard Train TRUE!

COMPLETE CONDITIONING SOCCER



DVD MANUAL

CREATED BY: SPORT SPECIFIC CONSULTING






2

















Introduction 3

How to Use CCP 4-7

Exercise List: Linear Speed 8

Exercise List: Agility 9

Exercise List: Power 10

Exercise List: Quickness/ First Step/ Reaction 11

Exercise List: Core 12

Exercise List: Balance 13

Sample Program Designs 14-19
Blank Program Designs 20-25

Appendix 26-
-Sponsors
-True AP/ SSC Promotional Materials





3















































True Corporate Perks
Enrollment Form
Welcome to Complete Conditioning Soccer! By purchasing the DVD and this manual, you have taken
the first steps toward developing a year-round speed and conditioning program for your team or
individual athlete. Our management team has been traning athletes since 1995, and we are proud to
share our expertise with you! By implementing our program, you will be able to improve speed, agility,
quickness, power, and overall athletic ability! Our research and experience has lead to the development
of Complete Conditioning Soccer, and we are positive that this program will have your athletes ready
for the season and will continue to improve performance year-round.

While it is important to train hard for maximum results, it is even more vital to TRAIN SMART! Our
program designs offer proper work load and rest for every athlete during each phase of their training.
Our drills and exercises teach proper form and technique so that your players can not only improve
performance for the upcoming season, but build a foundation for improvement that they will carry on
throughout their life and athletic career. No matter how old or how advanced the athlete, Complete
Conditioning Soccer can be modified to challenge anyone looking to improve and excel.

Please read through this entire manual and take all the steps listed when creating your program. If you
encounter any problems or have any feedback for us, there are several ways to contact our management
team. You can find us on the web at www.sportspecificconsulting.com or reach us over the phone at 1-
800-440-FAST. Our mailing address is below:
Sport Specific Consulting
P.O. Box 1413
Ashburn, VA 20147

Our athlete training business, True Athlete Performance, is located in northern Virginia and Maryland.
Please check out our program at www.TrueAP.com! Again, thank you for your business, and good luck
as you develop your speed and conditioning program!

Sincerely,

Sport Specific Consulting:

Rob Rose, CSCS, CCS President
rrose@trueap.com

Kris Johnson, CSCS, CCS - Vice President
kjohnson@trueap.com

Matt Diener, CSCS, CCS - Vice President
mdiener@trueap.com




4








How to Use CCP

1. Watch the entire DVD! Review and take notes, making sure you are familiar
with each exercise and all of the progressions.

2. Read the this manual, familiarizing yourself with the program design sheets
and how the workouts are organized.

3. Know your seasons! This is an important step so that you can know when
each phase ends and a new phase begins. As each phase is designed to
improve performance and prepare an athlete for competition, it is important
to follow these guidelines closely. Below is a guide to find the dates for
each season:
a. First, you need to know when the season starts! Look at your calendar
and write the date of the first practice for soccer season.
In-Season Start Date: .
b. Second, determine the start of your pre-season. Simply look at your
calendar and find the date 12 weeks prior to the season start date listed
above.
Pre-Season Start Date: .
c. Third, determine the offseason start date by finding the date in your
calendar 4 weeks following the last game of the season.
Off-Season Start Date: .

4. You are now ready to begin your Complete Conditioning Program! Follow
the templates shown in this manual and fill out each workout using the blank
sheets provided. Be sure to vary the drills from each dynamic to give each
athlete a well-rounded program and maximize performance.







5










Sample Season Guide

Season Start Date: March 15
th
, 2010

"#$%&' (') *$+#, May 7
th
, 2010

-'."#$%&' "+$/+ *$+#,
March 15
th
, 2010

0/#."#$%&' "+$/+ *$+# 123 4##5% 6/7&/ +& -'."#$%&' "+$/+ *$+#8,
December 21
st
, 2009

9::."#$%&' "+$/+ *$+# 1; 4##5% $:+#/ "#$%&' (') *$+#8,
June 4
th
, 2010






















6










Program Design Basics

I. Off-Season II. Pre-Season III. In-Season
Conditioning Power Maintenance
General / Sport-Specific Sport-Specific General Focus
Form and Technique Form and Technique Form and Technique

Varies by Exercise Varies Varies
Sets


4 2 4
Reps

Days/week 2 3 1

60 seconds 20 seconds 40 seconds
Rest
Between
Sets



















7










Workout Basics



Dynamic I. Off-Season II. Pre-Season III. In-Season
4 Total Exercises 8 Total Exercises 2 Linear 4 Total Exercises
1 From Each Dynamic 3 Agility 1 From Each Dynamic
Linear Speed
Agility
Power
Quickness/
F.S./Reaction

1 Power
2 Quickness-F.S.-Reaction


2 Exercises 2 Exercises 2 Exercises
Core


2 Exercises 2 Exercises 2 Exercises
Balance


2 Exercises 1 Exercise Nothing

Anaerobic
Conditioning

















8







Exercise List Linear Speed


!"#$%&'#(
!*+&,-#./
0#/' 1#,' 2+$3/&4. 1#'/
1 Ankllng
10 yards wlLh 30 yard sprlnL-ouL
2 Plgh knees
10 yards wlLh 30 yard sprlnL-ouL
3 Plgh knee 8uLL klcks
10 yards wlLh 30 yard sprlnL-ouL
4
SprlnL Serles/
Cones (3)
3
varles wlLh
Season

varles wlLh
Season
1 8lghL Leg Cnly SprlnL ouL 30 yards
2 LefL Leg Cnly SprlnL ouL 30 yards
3 uoubles SprlnL ouL 30 yards
4 Slngles SprlnL ouL 30 yards
Purdle
Cycles/ 12 ln.
Purdles (6)
3
varles wlLh
Season

varles wlLh
Season
1 ower uown 10 reps followed by 30 yard sprlnL
2 ower up 10 reps followed by 30 yard sprlnL
3 1,3,3,7 20 sec. followed by 30 yard sprlnL
4 ConLlnuous 10 sec. followed by 30 yard sprlnL
Wall urlll/
no
LqulpmenL
3
varles wlLh
Season

varles wlLh
Season
1 8eslsL 3 yards SprlnL ouL 30 yards
2 8eslsL 10 yards SprlnL ouL 30 yards
3 8eslsL 13 yards SprlnL ouL 30 yards
4
8eslsLed
SLarLs/
SA8C
Launch
1ralner,
Cones (3)
3
varles wlLh
Season

varles wlLh
Season
1 8eslsLed Sklps 30 yard conLrasL sprlnL
2 8eslsLed 8unnlng (LlghL) 30 yard conLrasL sprlnL
3 8eslsLed 8unnlng (Peavy) 30 yard conLrasL sprlnL
4
8eslsLed
8unnlng/ nZ
Cord and
8elL, Cones
(2)
3
varles wlLh
Season

varles wlLh
Season




9






Exercise List Agility

!"#$%&'#(
!*+&,-#./
0#/' 1#,' 2+$3/&4. 1#'/
1 8eady oslLlon
Cnce Lhrough
2 8apld llre
Cnce Lhrough
3 LxaggeraLed CuLs
Cnce Lhrough
4 lull Speed Cnce Lhrough
SprlnL
CuLs/
Cones (3)
3 up 2-8ack 1
varles
wlLh
Season
Cnce 1hrough
varles wlLh
Season
1 SprlnL/ 8ackpedal Cnce Lhrough
2 SprlnL/ lorward Carloca Cnce Lhrough
3 SprlnL/ 8ackward Carloca Cnce Lhrough
4 SprlnL/ SprlnL Cnce Lhrough
SprlnL-
8ackpedal/
Cones (3)
3
varles
wlLh
Season

varles wlLh
Season
1 1aploca-8esL-ConLrasL 3 ?ards
2 Carloca ouL-1aploca back-8esL-ConLrasL 3 ?ards
3 Carloca ouL-Shuffle back-8esL-ConLrasL 3 ?ards
4
8eslsLed
Carloca/
nZ Cord
and 8elL,
Cones (2)
3
varles
wlLh
Season

varles wlLh
Season
1 uoubles 12 seconds wlLh 10 yard sprlnL-ouL
2 Slngles (Cross ln lronL) 12 seconds wlLh 10 yard sprlnL-ouL
3 Slngles (Cross 8ehlnd) 12 seconds wlLh 10 yard sprlnL-ouL
4 uoubles Lo Weave 12 seconds wlLh 10 yard sprlnL-ouL
3 Purdle
CuLLlng/
6 ln.
Purdles (3)
3
varles
wlLh
Season

varles wlLh
Season
1 SprlnL/ 8ackpedal SprlnL ouL 20 yards
2 Shuffle SprlnL ouL 20 yards
3 SprlnL/ Shuffle SprlnL ouL 20 yards
4
Purdle
Weave/ 6
lnch
Purdles (6)
3
varles
wlLh
Season

varles wlLh
Season






10






Exercise List Power

!"#$%&'#(
!*+&,-#./
0#/' 1#,' 2+$3/&4. 1#'/
1 Culck !ump
3 !umps
2 Ankle lllp
10 !umps
3 Sclssor !ump
3 Lach Leg
4
!ump Serles/
no LqulpmenL
3
varles wlLh
Season

varles wlLh
Season
1 Cverhead 1hrow 10 reps
2 8oLaLlonal 1hrow - 8lghL 10 reps
3 8oLaLlonal 1hrow - LefL 10 reps
4
Woodchopper
1hrow/ no
LqulpmenL
3
varles wlLh
Season

varles wlLh
Season
1 ower !umps Cnce Lhrough, Luck on even reps
2 Culck !umps Cnce Lhrough, Luck on even reps
3 Ankle lllps Cnce Lhrough, Luck on even reps
4
Chlmney
!umps/
12 lnch
Purdles (6)
3
varles wlLh
Season

varles wlLh
Season
1 Med 8all Walk 10 1oLal
2 ush-up 10 1oLal
3 ower ush-up 10 1oLal
4
ower Med
8all ush-up/
Med 8all
(3kg.)
3
varles wlLh
Season

varles wlLh
Season
1 Llnear !ump-ConLrasL 3 !umps
2 LaLeral !ump-ConLrasL 3 !umps
3 ulagonal !ump-ConLrasL 3 !umps
4
8eslsLed
8oundlng
(Llnear and
LaLeral)/
nZ Cord and
8elL
3
varles wlLh
Season

varles wlLh
Season





11







Exercise List Quickness/ First Step/ Reaction

!"#$%&'#(
!*+&,-#./
0#/' 1#,' 2+$3/&4. 1#'/
1 8eady oslLlon
Cnce 1hrough
2 8apld llre
Cnce 1hrough
3 180s
Cnce 1hrough
4
8all urops/
8alls, Cones
3
varles wlLh
Season

varles wlLh
Season
1 Slngles 10 ?ard SprlnL
2 uoubles 10 ?ard SprlnL
3 33s 10 ?ard SprlnL
4 44s 10 ?ard SprlnL
3 LaLeral Pops 10 ?ard SprlnL
Llnear
Ladders/
Ladder
6 8unny Pops
varles wlLh
Season
10 ?ard SprlnL
varles wlLh
Season
1 uoubles 10 ?ard SprlnL
2 Slngles 10 ?ard SprlnL
3 Slngle 22s 10 ?ard SprlnL
4 uouble 22s 10 ?ard SprlnL
3 Slngle Sclssors 10 ?ard SprlnL
LaLeral
Ladders/
Ladder
6 uouble Sclssors
varles wlLh
Season
10 ?ard SprlnL
varles wlLh
Season
1 8eady oslLlon 9 slgnals, 3 each cone
2 8apld llre 9 slgnals, 3 each cone
3 ConLlnuous 9 slgnals, 3 each cone
4
varles wlLh
Season

varles wlLh
Season
3 Cone
Crazy/
Cones (3)
1 33s 10 ?ard SprlnL-ouL
2 SLep 8ehlnd 10 ?ard SprlnL-ouL
3 SprlnL lnLo 33s 10 ?ard SprlnL-ouL
Cone Weave/
Cones (10)
4 SprlnL lnLo SLep 8ehlnd
varles wlLh
Season
10 ?ard SprlnL-ouL
varles wlLh
Season





12






Exercise List Core
!"#$%&'#(
!*+&,-#./
0#/' 1#,' 2+$3/&4. 1#'/
SlL-up/
no LqulpmenL
or Add Med
8all
SlL-up
varles wlLh
Season
20 8eps
varles wlLh
Season
AlLernaLlng
lke/
no LqulpmenL
or Add Med
8all
AlLernaLlng lke
varles wlLh
Season
10 Lach Leg
varles wlLh
Season
8usslan 1wlsL/
no LqulpmenL
or Add Med
8all
8usslan 1wlsL
varles wlLh
Season
20 Lach Slde
varles wlLh
Season
Leg 8alse/
no LqulpmenL
or Add Med
8all
Leg 8alse
varles wlLh
Season
20 8eps
varles wlLh
Season
Superman/
no LqulpmenL
or Add Med
8all
Superman
varles wlLh
Season
20 8eps
varles wlLh
Season





13






Exercise List Balance
!"#$%&'#(
!*+&,-#./
0#/' 1#,' 2+$3/&4. 1#'/
!!!"#$ #&#'()*#* (+, -# +..#. -/ *0+,.),1 2, 32+4 5266#'7 89:; 8+667 2' 8+6+,(# 82+'.!!!
1 lL. Plp
llexlon-
LxLenslon/
no
LqulpmenL
1 lL. Plp llexlon-LxLenslon
varles wlLh
Season
10 Lach Leg
varles wlLh
Season
1 lL. Plp
AbducLlon-
AdducLlon/
no
LqulpmenL
1 lL. Plp AbducLlon-AdducLlon
varles wlLh
Season
10 Lach Leg
varles wlLh
Season
1 lL. 1oe
1ouch/
no
LqulpmenL
1 lL. 1oe 1ouch
varles wlLh
Season
10 Lach Leg
varles wlLh
Season
1 lL.
Crossover
1ouch/
no
LqulpmenL
1 lL. Crossover 1ouch
varles wlLh
Season
10 Lach Leg
varles wlLh
Season
1 lL. SquaL/
no
LqulpmenL
1 lL. SquaL
varles wlLh
Season
10 Lach Leg
varles wlLh
Season





14






51!60!7089 07:5;! 518<17: 2!0=<9
2>.3-&%
!"#$%&'#(
!*+&,? 0#/' 1#,' 2+$3/&4. 1#'/
Warm-up See LlsL See LlsL See LlsL See LlsL See LlsL
1 8eslsL 3 yards 2 SprlnL ouL 20 yards 20s
2 8eslsL 10 yards 2 SprlnL ouL 20 yards 20s
3 8eslsL 13 yards 2 SprlnL ouL 20 yards 20s
4 2 20s
Llnear Speed
8eslsLed SLarLs/
SA8C Launch
1ralner, Cones (3)
3 2 20s
1 8eslsLed Sklps 2 20 yd conLrasL sprlnL 20s
2 8eslsLed 8unnlng (LlghL) 2 20 yd conLrasL sprlnL 20s
3 8eslsLed 8unnlng (Peavy) 2 20 yd conLrasL sprlnL 20s
4 2 20s
Llnear Speed
8eslsLed 8unnlng/
nZ Cord and 8elL,
Cones (2)
3 2 20s
1 1aploca-8esL-ConLrasL 2 3 ?ards 20s
2 Carloca ouL-1aploca back-8esL-
ConLrasL
2 3 ?ards 20s
3 Carloca ouL-Shuffle back-8esL-
ConLrasL
2 3 ?ards 20s
4 2 20s
AglllLy
8eslsLed Carloca/
nZ Cord and 8elL,
Cones (2)
3 2 20s
1 uoubles 2 12 sec wlLh 10 yd sprlnL-ouL 20s
2 Slngles (Cross ln lronL) 2 12 sec wlLh 10 yd sprlnL-ouL 20s
3 Slngles (Cross 8ehlnd) 2 12 sec wlLh 10 yd sprlnL-ouL 20s
4 uoubles Lo Weave 2 12 sec wlLh 10 yd sprlnL-ouL 20s
AglllLy
3 Purdle CuLLlng/
6 ln. Purdles (3)
3 2 20s
1 SprlnL/8ackpedal 2 20 yd sprlnL-ouL 20s
2 Shuffle 2 20 yd sprlnL-ouL 20s
3 SprlnL/Shuffle 2 20 yd sprlnL-ouL 20s
4 2 20s
AglllLy
Purdle Weave/
6 ln. Purdles (6)
3 2 20s
1 Llnear !ump-ConLrasL 2 3 !umps 20s
2 LaLeral !ump-ConLrasL 2 3 !umps 20s
3 ulagonal !ump-ConLrasL 2 3 !umps 20s
4 2 20s
ower
8eslsLed
8oundlng (Llnear
and LaLeral)/
nZ Cord and 8elL
3 2 20s
1 8eady oslLlon 2 9 slgnals, 3 each cone 20s
2 8apld llre 2 9 slgnals, 3 each cone 20s
3 ConLlnuous 2 9 slgnals, 3 each cone 20s
4 2 20s
Culckness/
llrsL SLep/
8eacLlon
3 Cone Crazy/
Cones (3)
3 2 20s




15







2>.3-&% !"#$%&'#
0#/' 1#,' 2+$3/&4. 1#'/

1 8eady oslLlon 2 Cnce 1hrough 20s
2 8apld llre 2 Cnce 1hrough 20s
3 180s 2 Cnce 1hrough 20s
4 2 20s
Culckness/ llrsL
SLep/ 8eacLlon
8all urops/
8alls, Cones
3 2 20s

2 20s
2 20s
2 20s
2 20s
Core
Superman/
no LqulpmenL or
Add Med 8all
Superman
2
20 reps
20s
2 20s
2 20s
2 20s
2 20s
Core
SlL up/ no
LqulpmenL or
Add Med 8all
SlL up
2
10 reps
20s
Plp flexlon/exLenslon 1 20s
Plp Abd/Add 1 20s
1oe 1ouch 1 20s
Cross Cver 1oe 1ouch 1 20s
8alance lloor
1 lL. SquaL 1
10 8eps
20s
Plp flexlon/exLenslon 1 20s
Plp Abd/Add 1 20s
1oe 1ouch 1 20s
Cross Cver 1oe 1ouch 1 20s
8alance 8osu
1 lL. SquaL 1
10 8eps
20s
1 2 20s
2 2 20s
3 2 20s
4 2 20s
Anaeroblc
3 2 20s












16






=960!7089 07:5;! 518<17: 2!0=<9
2>.3-&%
!"#$%&'#(
!*+&,-#./ 0#/' 1#,' 2+$3/&4. 1#'/
Warm-up See LlsL See LlsL See LlsL See LlsL See LlsL
1 Ankllng 4 10 yds wlLh 20 yd sprlnL-ouL 40s
2 Plgh knees 4 10 yds wlLh 20 yd sprlnL-ouL 40s
3 Plgh knee 8uLL klcks 4 10 yds wlLh 20 yd sprlnL-ouL 40s
4 4 40s
Llnear Speed
SprlnL Serles/
Cones (3)
3 4 40s
1 8eady oslLlon 4 Cnce Lhrough 40s
2 8apld llre 4 Cnce Lhrough 40s
3 LxaggeraLed CuLs 4 Cnce Lhrough 40s
4 lull Speed 4 Cnce Lhrough 40s
AglllLy
SprlnL CuLs/
Cones (3)
3 up 2 8ack 1 4 Cnce 1hrough 40s
1 Culck !ump 4 3 !umps 40s
2 Ankle lllp 4 10 !umps 40s
3 Sclssor !ump 4 3 Lach Leg 40s
4 4 40s
ower
!ump Serles/ no
LqulpmenL
3 4 40s
1 8eady oslLlon 4 Cnce 1hrough 40s
2 8apld llre 4 Cnce 1hrough 40s
3 180s 4 Cnce 1hrough 40s
4 4 40s
Culckness/ llrsL
SLep/ 8eacLlon
8all urops/
8alls, Cones
3 4 40s






















17







2>.3-&% !"#$%&'# 0#/' 1#,' 2+$3/&4. 1#'/

4 40s
4 40s
4 40s
4 40s
Core
SlL-up/
no LqulpmenL or
Add Med 8all
SlL-up
4
20 8eps
40s
4 40s
4 40s
4 40s
4 40s
Core
AlLernaLlng lke/
no LqulpmenL or
Add Med 8all
AlLernaLlng lke
4
20 8eps
40s
Plp flexlon/exLenslon 1 40s
Plp Abd/Add 1 40s
1oe 1ouch 1 40s
Cross Cver 1oe 1ouch 1 40s
8alance lloor
1 lL. SquaL 1
10 8eps
40s
Plp flexlon/exLenslon 1 40s
Plp Abd/Add 1 40s
1oe 1ouch 1 40s
Cross Cver 1oe 1ouch 1 40s
8alance 8osu
1 lL. SquaL 1
10 8eps
40s
























18





8@@60!7089 07:5;! 518<17: 2!0=<9
2>.3-&%
!"#$%&'#(
!*+&,-#./ 0#/' 1#,' 2+$3/&4. 1#'/
Warm-up See LlsL See LlsL See LlsL See LlsL See LlsL
1 ower uown 4 10 reps wlLh 20 yd sprlnL-ouL 60s
2 ower up 4 10 reps wlLh 20 yd sprlnL-ouL 60s
3 1,3,3,7 4 20 sec. wlLh 20 yd sprlnL-ouL 60s
4 ConLlnuous 4 10 sec. wlLh 20 yd sprlnL-ouL 60s
Llnear Speed
Wall urlll/
no
LqulpmenL
3 4 60s
1 1aploca-8esL-ConLrasL 4 3 ?ards 60s
2 Carloca ouL-1aploca back-8esL-
ConLrasL
4 3 ?ards 60s
3 Carloca ouL-Shuffle back-8esL-
ConLrasL
4 3 ?ards 60s
4 4 60s
AglllLy
8eslsLed
Carloca/
nZ Cord and
8elL, Cones
(2)
3 4 60s
1 ower !umps 4 Cnce Lhrough, Luck on even reps 60s
2 Culck !umps 4 Cnce Lhrough, Luck on even reps 60s
3 Ankle lllps 4 Cnce Lhrough, Luck on even reps 60s
4 4 60s
ower
Chlmney
!umps/
12 lnch
Purdles (6)
3 4 60s
1 8eady oslLlon 4 9 slgnals, 3 each cone 60s
2 8apld llre 4 9 slgnals, 3 each cone 60s
3 ConLlnuous 4 9 slgnals, 3 each cone 60s
4 4 60s
Culckness/ llrsL SLep/
8eacLlon
3 Cone
Crazy/
Cones (3)
3 4 60s





















19








2>.3-&% !"#$%&'# 0#/' 1#,' 2+$3/&4. 1#'/

4 60s
4 60s
4 60s
4 60s
Core 8usslan 1wlsL 8usslan 1wlsL
4
20 each slde
60s
4 60s
4 60s
4 60s
4 60s
Core
Leg 8alse/
no
LqulpmenL or
Add Med 8all
Leg 8alse
4
20 reps
60s
Plp flexlon/exLenslon 1 60s
Plp Abd/Add 1 60s
1oe 1ouch 1 60s
Cross Cver 1oe 1ouch 1 60s
8alance loam 8oller
1 lL. SquaL 1
10 8eps
60s
Plp flexlon/exLenslon 1 60s
Plp Abd/Add 1 60s
1oe 1ouch 1 60s
Cross Cver 1oe 1ouch 1 60s
8alance 8alance ulsc
1 lL. SquaL 1
10 8eps
60s
1 4 60s
2 4 60s
3 4 60s
4 4 60s
Anaeroblc
3 4 60s

1 4 60s
2 4 60s
3 4 60s
4 4 60s
Anaeroblc
3 4 60s











20






51!60!7089 518<17: 2!0=<9 27A!
2>.3-&% !"#$%&'#( !*+&,? 0#/' 1#,' 2+$3/&4. 1#'/
Warm-up See LlsL See LlsL See LlsL See LlsL See LlsL
1 2 20s
2 2 20s
3 2 20s
4 2 20s
Llnear Speed
3 2 20s
1 2 20s
2 2 20s
3 2 20s
4 2 20s
Llnear Speed
3 2 20s
1 2 20s
2 2 20s
3 2 20s
4 20s
AglllLy
3 2 20s
1 2 20s
2 2 20s
3 2 20s
4 2 20s
AglllLy
3 2 20s
1 2 20s
2 2 20s
3 2 20s
4 2 20s
AglllLy
3 2 20s
1 2 20s
2 2 20s
3 2 20s
4 2 20s
ower
3 2 20s
1 2 20s
2 2 20s
3 2 20s
4 2 20s
Culckness/ llrsL
SLep/ 8eacLlon

3 2 20s
1 2 20s
2 2 20s
3 2 20s
4 2 20s
Culckness/ llrsL
SLep/ 8eacLlon

3 2 20s



21






51!60!7089 518<17: 2!0=<9 BC4./&.+#DE

2>.3-&% !"#$%&'#
0#/' 1#,' 2+$3/&4. 1#'/
2 20s
2 20s
2 20s
2 20s
Core
2

20s
2 20s
2 20s
2 20s
2 20s
Core
2

20s
1 20s
1 20s
1 20s
1 20s
8alance
1

20s
1 20s
1 20s
1 20s
1 20s
8alance
1

20s
1 2 20s
2 2 20s
3 2 20s
4 2 20s
Anaeroblc
3 2 20s


















22







=960!7089 518<17: 2!0=<9 27A!
2>.3-&% !"#$%&'#( !*+&,? 0#/' 1#,' 2+$3/&4. 1#'/
Warm-up See LlsL See LlsL See LlsL See LlsL See LlsL
1 4 40s
2 4 40s
3 4 40s
4 4 40s
Llnear Speed
3 4 40s
1 4 40s
2 4 40s
3 4 40s
4 4 40s
AglllLy
3 4 40s
1 4 40s
2 4 40s
3 4 40s
4 4 40s
ower
3 4 40s
1 4 40s
2 4 40s
3 4 40s
4 4 40s
Culckness/ llrsL
SLep/ 8eacLlon

3 4 40s























23







=960!7089 518<17: 2!0=<9 BC4./&.+#DE

2>.3-&% !"#$%&'#
0#/' 1#,' 2+$3/&4. 1#'/
4 40s
4 40s
4 40s
4 40s
Core
4

40s
4 40s
4 40s
4 40s
4 40s
Core
4

40s
1 40s
1 40s
1 40s
1 40s
8alance
1

40s
1 40s
1 40s
1 40s
1 40s
8alance
1

40s























24







8@@60!7089 518<17: 2!0=<9 27A!
2>.3-&% !"#$%&'#( !*+&,? 0#/' 1#,' 2+$3/&4. 1#'/
Warm-up See LlsL See LlsL See LlsL See LlsL See LlsL
1 4 60s
2 4 60s
3 4 60s
4 4 60s
Llnear Speed
3 4 60s
1 4 60s
2 4 60s
3 4 60s
4 4 60s
AglllLy
3 4 60s
1 4 60s
2 4 60s
3 4 60s
4 4 60s
ower
3 4 60s
1 4 60s
2 4 60s
3 4 60s
4 4 60s
Culckness/ llrsL
SLep/ 8eacLlon

3 4 60s























25







8@@60!7089 518<17: 2!0=<9 BC4./&.+#DE

2>.3-&% !"#$%&'#
0#/' 1#,' 2+$3/&4. 1#'/
4 60s
4 60s
4 60s
4 60s
Core
4

60s
4 60s
4 60s
4 60s
4 60s
Core
4

60s
1 60s
1 60s
1 60s
1 60s
8alance
1

60s
1 60s
1 60s
1 60s
1 60s
8alance
1

60s

4 60s
4 60s
4 60s
4 60s
Anaeroblc
4

60s

4 60s
4 60s
4 60s
4 60s
Anaeroblc
4

60s


















www.sparqtraining.com www.power-systems.com www.nzmfg.com
CONES CONES RESISTANCE BELTS
HURDLES HURDLES RESISTANCE CORDS
LADDERS LADDERS
LAUNCH TRAINER FOAM ROLLER
MEDICINE BALL MEDICINE BALL
BOSU BALL
BALANCE BOARD


















TOPICS:
Performance Training
1. Speed
2. Agility
3. Quickness
4. Power
5. Reaction Time

Strength Training
1. Sport-specific
2. Functional
3. Core and Balance
4. Power
5. Program Design






(DOWNLOAD AT SPORTSPECIFICCONSULTING.COM)

SAQ & STRENGTH (sold separately)
Baseball
Basketball
Football
Lacrosse
Soccer
Softball
Volleyball


(Not included in clinic fees, additional fees apply)

Clinic Video/DVD

Program Designs CD

Discount Equipment Sales

SSC Exercise Poster Sets

Phone Consultations: $100/hour

Email Consultations: $50/hour



2 DAY CLINIC $1600
3 DAY CLINIC $2200

1. Up to 80 athletes/clinic
2. Coach Participation Required
3. Max 4 hours/day
4. Expenses (Not included in clinic fees)
a. Additional SSC Staff ($300/trainer/day)
b. Air
c. Room
d. Transportation
e. Meals

Consulting agreement must be completed
and signed prior to consulting.

CLINIC
TEAM/INDIVIDUAL
PROGRAM DESIGNS
CLINIC FEES
ADDITIONAL OPTIONS
Oct. 2009, Robert L. Rose. This Document is Proprietary and Confidential.
It is intended for the purposes of SSC and its clients only.
www.sportspecificconsulting.com or 1-888-440-FAST (3278)
For details contact Rob Rose at 703-568-5657.

WE WILL COME
TO YOUR
SCHOOL!
SPORT-SPECIFIC SPEED & STRENGTH CLINIC










!"#$%"% '("%
CuesLlonnalre Lo CusLomlze rogram Coals
lcLures, vldeos, and uescrlpLlons for Lach
Lxerclse
1rack and Analyze rogress
Access Lo 8logs and Weekly 1lps
)*+,# '("%
CreaLe CusLom rograms wlLh uaLabase of Cver
10,000 Speed, SLrengLh, and ower Lxerclses
1emplaLes Avallable by SporL/ oslLlon
Speclal 1eam/ Croup Loglns - CreaLe ?our Cwn
rlvaLe 1eam age!
SeparaLe WorkouLs by oslLlon, Coals, eLc.







































-(".%// 01*2%//(*.+$ '("%
CreaLe CusLom WorkouLs and rograms or Choose from Several
1emplaLes
AlLernaLe Lxerclses rovlded for LqulpmenL, llLness Level
varlaLlons
keep 1rack of CllenL rogress and CommunlcaLe Laslly
1ralnlng and nuLrlLlon 8logs and odCasLs

3%+,#%1 '("%
Allows SLudenLs Lo Laslly ueslgn rograms
Muscle Croup uescrlpLlons and ulfflculLy Levels for Lach
Lxerclse
LducaLlonal Llnks and 8esources
Cnllne Cllnlcs and odCasLs






!"#$% !"'()*)( +#,-./%),0 )- '1()%'2 %# 3,,#.,(' #.$ /3%'-%
),,#43%)#, 5 678!79:(#;< 6=)- #,/),' -"''2 3,2 (#,2)%)#,),0
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2'4'/#" 0#3/ 3,2 -"#$% -"'()*)( "$#0$3;-: 6=)- .-'$@*$)',2/A
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>)%= -'4'$3/ #%='$ *'3%.$'- %# 2'4'/#" A#.$ )2'3/ %$3),),0 "$#0$3;<
FEATURES
Oct. 2009, Robert L. Rose. This Document is Proprietary and Confidential.
It is intended for the purposes of SSC and its clients only.
www.sportspecificconsulting.com or 1-888-440-FAST (3278)
For details contact Rob Rose at 703-568-5657.

June 2010
COMING SOON
TAPSAQ. COM
TAPSAQ. COM

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