football fatigue program and notes

Football (soccer)Program for pre-season

(Watch the hangout at hub.fasterglobal.com)

10 yards 10 yards 10 yards 10 yards

FASTER Arrow Drill

Initial Program / Fatigue TestExercise Fixed Skill Movement

Challenge Reps / Time Sets Intensity Rest System Environment External Load

Reach 3 planes in sync

1 leg bal. to Jump to Hop

20s each round 1 30-90 2 mins Straight

circuit floor none

40yd Sprint 20 Jog 20

none - jump turn -

accelerate - ACL

2 mins 4 90 - 60 Straight circuit ViPR

30yd Sprint 20 Jog 10

none - jump turn -

accelerate - ACL

2 mins 4 90 - 60 Straight circuit ViPR

20yd Sprint 20 and stop

none - jump turn -

accelerate - ACL

2 mins 4 90 - 60 Straight circuit ViPR

10yd Skip then accelerate

none - jump turn -

accelerate - ACL

2 mins 4 90 - 60 1 mins Straight circuit ViPR

Reach 3 planes in sync

Jump to Hop to 1 leg bal.

20s each round 1 30-90 2 mins Straight

circuit floor none

Considerations for the next program

rapid knee through while fatigued

left foot, over right shoulder turn to acceleration

Hip flexors lose rapid motion under fatigue

Abdominals in sprint need attention too