February soccer focus. Here are 5 ways to get ahead this month!
1-M2/HS- We discussed in the past (see older posts) how MS/HS kids are in the hybrid season with club soccer. My recommendations are 1-3x a week of training, but ideally at least 2. Day 1 or earlier in the week can be higher volume, as its still important to build a base during the winter months and day 2 can be moderate intensity.
2- College students SHOULD have been training hard in January and Febuary’s focus shifts from time under tension (volume or tempos) to Moderate intensity on the main lifts. Rep schemes for main lifts shouldn’t be lower than 5 reps. One way to train the main lifts in Feb is work up to a 5RM in week 1 then keep the same weight for those lifts in weeks 2, 3 and 4, but try to do 1-2 more reps per day. This increase, even slight, in volume will increase total workload. So if a soccer player front squats 135 for 5 reps week 1 then by week 4 is doing 135 for 8 reps that’s progress since the new 5rm will be higher. Keep in mind, spring ball is right around the corner so the volume will drop then while they are practicing more.
3-Jumps/throws should still be simple. At this stage we are still focusing on the mechanics and not rebounding or doing true plyometrics. 2-3 sets of 3-5 of simple lateral, linear hops, bounds, jumps still helps us build a solid base before we advance in the spring/summer.
4-Conditioning-I PERSONALLY am a big fan of not conditioning during the winter months with my soccer players. Why? MS/HS already get it in practices and games and college kids get it during their 2-3x a week pick up. If your college kid’s aren't doing any pick up, then 2-3x a week is ok to put in.
5-Acceleration- Great soccer players can accelerate. 1-2x a week have your athletes sprint short distances (5-10) yards 3-8x, with full recovery. Timing them is ideal!
Stay tuned for more monthly breakdowns on training goals.
As always, like, comment, tag, share and save this post. Lastly, don't be afraid to reach out for help!