Conquerors League

Conquerors League Soccer ~ Futsal Clinic

1. Warm Ups,
2. Speed Development,

3. Strength Training,

4. Stamina Training,

5. Flexibility Training,

6. Rhythm Training,

7. Mobility Training

Module 1 - Warm Up's

The warm up is the most important and sadly the most abused or neglected part of any exercise/training or pre-game plan. The warm-up has many factors to take in to account, physiological, psychological, team dynamics, and many other important elements. Whilst most people understand the importance of the physiological needs for the game, few give the same importance to the psychological aspects. Possibly from the very first seconds of the game, decisions have to be made, and situations reacted to. So if each player is not fully prepared mentally as well as physically, then the game can be won or lost in those crucial opening minutes. This section will address all the important areas and much more.

What you will Learn in Module 1

Warm Up Preparation 
The importance of the physiological and psychological components in your training and pre-game warm up preparation
Warm Up Jog
Heel Touches
Knee Touches
Knee and Heel Touches
High Kicks
Inside Feet
Side Swings
Thigh, Thigh, Heel, Heel
Back Steps
Sky Stretch

Variety of Stretches:
Calf Stretch

Hamstring Stretch
Groin Stretch
Neck Stretch

Warm Up Activities
Ball Exchange Throw
Ball Exchange Pass
Ball Exchange 1 Bounce
Juggle One Bounce
Head -Chest- Return
Chest and Volley Return
Group Ball Exchange
Group Passing Exchange
Group Volley Exchange

Goalkeeping Warm Up's
Step One: Stretching
Step Two: Feel for the ball
Step Three: Skipping balls
Step Four: Two servers
Step Five: Two shooters
Step Six: Crosses
Step Seven: Close range
Step Eight: High serves 
Step Nine: Two shooters

Module 2 - Speed Development

What is speed, and why is it so important? Why does every coach, want their players to be faster? It is the maximum capacity of an individual to move from one point to another. This type of speed is primarily genetic. Of course this is an exaggeration but unfortunately to a point
is true. Every player can improve in relative degrees their pure speed, explore this section and learn how.

What you will learn in Module 2

Speed Development Intro 
Team Speed
Modern soccer is faster than ever before, and is a series of random intervals, non-linear movements, with totally random rest periods. Your
training and preparation must reflect this totally. Find out how to impose your tempo, and rhythm on the opposition and make them play at your pace.

Speed Drills
Great examples of Pure Speed Soccer Specific Drills
Pure Speed Drill
Up & down the hill

Segment Training
To improve a player’s alertness and adjustment, there is a concept called “Segment Training”. By splitting the body into sections or segments, the coach can put very specific demands on each player, probing for weaknesses and remedying them.

Speed Training
At any level, speed separates the outstanding players from the average. So, soccer speed training sessions should play a major role in your
training. Speed in soccer can be quite complex. It certainly entails more than just running fast. When you talk about speed in your game, here are some of the attributes that will make you a better player.
Speed and Reaction Drills 
Speed and Reactions drills for pre-game readiness.
Speed Drill (1) Facing Front
Speed Drill (2) Facing Each Other
Speed Drill (3) Back to Back
Speed Drill (4) Facing Away
Speed Drill (5) Facing Front Diagonal 
Speed Drill (6) Facing Each Other Diagonal
Speed Drill (7) Back to Back Shuffle
Speed Drill (8) Facing Away Shuffle

Sprinting Technique
By breaking your sprinting technique into its component parts you can focus on and improve specific phases of the action.

Sample Speed Drills
Use these sample soccer speed drills to improve your speed off the mark, acceleration and agility. The Speed, Agility and Quickness Circuit consists of 8 soccer specific speed, agility and quickness drills. This circuit is great for players at all levels of ability.

Speed/Agility Circuit Intro
Circuit 1 - Forward Ladder
Circuit 2 – Zig-Zag Runs
Circuit 3 - Mini Hurdle Hops
Circuit 4 - Four Corner Drill
Circuit 5 - Lateral Ladder
Circuit 6 - Traffic Runs
Circuit 7 - Recover Sprints
Circuit 8 - Agility Drill


Module 3 - Strength Training

Strength Training will allow players to accelerate quickly, run fast for a long time, reduce injuries and be an all-round stronger player. Increased strength permits the player to: produce more powerful contractions (they can accelerate quicker due to a more powerful push-off); produce muscle contractions more rapidly (they can run faster); and do the same work at a lower percentage of their maximum strength (they can continue exercise for a longer period of time). This section will show you a variety of soccer specific strength training programs such as the Body Weighted Circuit, a variety of weight lifting exercises, muscle charts and recommended exercises for each muscle group and training terminology and much more.

What you will learn in Module 3

Strength Training Intro
There are a number of ways to get stronger, but the great debate is; free weights or machines, or bodyweight. How much weight, how many repetitions, what frequency of training, how much rest in between exercises, at what age can my players start progressive resistance training. This section will provide you with all the answers.

Types of Strength Training
In soccer, lower body strength is required for kicking, jumping, tackling, twisting and turning and also forms the foundation for explosive speed.
Upper body strength is required for shielding the ball, holding off opponents, throw-ins and also contributes to overall power and explosiveness.

Strength Drills with the Ball
The objective of these drills is to work on functional strength so the resisting player puts just enough resistance to overload the work of the
player with the ball. This is a typical match related scenario, and is very demanding in its nature.

One versus One Running with the Ball 
Two versus One Running with the Ball

Module 4 - Stamina Training

The average distance covered by a soccer player during a game is approximately 11 to 13 kilometers (6.8 to 8.07 miles). This is broken up into a variety of intervals of work and rest. This distance varies in relationship to the position played. No player in the world runs continually for this distance, at whatever pace. Soccer is broken down into many different intensities, and duration of work/rest. No player at whatever level they play at can sprint forever. But the ability to develop aerobic power will affect the percentage of maximum speed that can be repeated. A good aerobic power is the key to sprints in terms of quantity (how many times you can sprint in a game) and quality (without slowing down). This section will provide you with a variety of stamina developing programs that are used regularly by many of the world top soccer clubs.

What you will learn in Module 4

Stamina for Modern Soccer
This module will examine the all the important segments that you will need to in order to design a stamina program for the player. One that is
soccer specific and not based on myths. These training programs are tried and trusted by the most successful clubs in soccer.

Endurance Training
Endurance training is essential for soccer, requiring a solid aerobic base - in order to repeat short, explosive bouts of activity over prolonged periods. Soccer demands a high level of stamina, so endurance training must form an integral part of your training plan. It can be a great confidence booster when your competitors, even your team mates, start fading and you have reserves to spare.

Exercise Intensity
Most coaches and players use heart rate because it is by far the most practical and easy to measure. In order for you to get the most out of your endurance training a heart rate monitor is essential.There is a direct relationship between exercise intensity and heart rate, so the intensity of work can be determined by measuring the athlete’s heart rate immediately after exercise. To check exercise heart rates stop exercising and immediately measure heart rate by counting the heart beats or pulses for 10 to 15 seconds and multiplying by 6 or 4, respectively, to get a value of beats per minute. The pulse can easily be felt by applying slight pressure with the fingertips (not the thumb as it has a pulse of its own) to either side of the voicebox (applying pressure to one side only), slightly to the left of the sternum (breastbone) which is over the heart, or to the palm side of the wrist in line with the base of the thumb. The player should have run for a few minutes before his heart rate can be checked since it takes a while for the heart rate to reach a steady state. The count must begin as soon as possible after the exercise stops because the heart rate slows down quickly after exercise

Peak Aerobic Fitness
You could argue that endurance soccer training is the most important element of your conditioning program. And, just as strength training for soccer consists of more than just lifting weights, soccer endurance training involves more than just running continuously.

Energy Systems
Whether it's during a 26 mile marathon run or one explosive movement like kicking a ball, skeletal muscle is powered by one and only one compound -- ATP (adenosine triphosphate).

Cardiovascular System
During exercise the working muscles demand more oxygen and more nutrients. Metabolic process speed up. More waste products are produced increasing acidity. Body temperature rises. Combined this leads to an increase demand on the Cardiovascular system.

Off Season Program
Off season soccer training has two important objectives;
1. Physical recuperation and mental rest from a strenuous season,
2. Minimize any losses in strength and conditioning built up over the year.

Module 5 - Flexibility Training

A modern soccer player has to have the flexibility of a dancer, with the speed of the modern game increased dramatically, because of rule changes (the no back pass rule), which has made the game much faster. The modern player has to adjust quicker, to even more and more extreme positions. The speed of the modern game is totally different from 40 years ago, and in 20 years will be unrecognizable from today.

What you will learn in Module 5

Flexibility Training Intro
This module will demonstrate, through a series of highly specialized, but extreme exercises, how players can improve their soccer flexibility through a wide range of challenging body positions.
High Knee Punches
High Flick Kicks
Crescent Kicks with the Ball (This is a detailed Taekwondo Kickboxing)
Flexibility Volley Practice
Extended Technique Drill

Module 6 - Rhythm Training

In every sport there is a crucial ingredient that very few people either, see or recognize. Yet it is that one “magic” ingredient that really differentiates the truly great players from the good or very good. It is the ability to “dance”; in every sport there is what is termed “ the dance within the game”. If a player cannot dance without the ball, how is he supposed to be able to “dance” around his opponent or opponents? All great players and teams in whatever sport, have the ability to dictate the rhythm of the game. By controlling the rhythm of first the individual, then the team, you control the flow of the game, imposing your rhythm on the opposition (individually and collectively) and is of fundamental importance for success.

What you will learn in Module 6

Rhythm Intro
If you're training is always of the same rhythm, then each player, and the team becomes very linear and therefore predictable, and this predictability is the "curse" of unsuccessful players and teams. By utilizing rhythm and other variants to your training loads, a genuine flow and grace of movement in time and space is developed, training becomes more productive, more enjoyable and more creative players and teams are produced.

Rhythm of the Feet
In rhythm training, the importance of establishing a position from which each individual feels balanced and confident is vital. Improving flexibility will allow greater range and speed of movement around this axis. With greater confidence the speed of the movements are increased. As the practice develops the upper body plays a more significant part and allows for greater expression, which can help develop confidence.

Team Building
Perhaps the most important task of any coach or manager is to fashion the players available into a cohesive unit. These rhythmic exercises are designed to develop team cohesion and rhythm. Initially, working in pairs the practice is steadily developed to take account of increasing numbers. No one is excluded and the success of the exercise relies on the performance of each individual involved. The rhythm and timing has to be harmonized in order to ensure success

Module 7 - Mobility Training

Agility and co-ordination are two of the many attributes required to become a successful player. Agility and co-ordination are two of the many attributes required to become a successful player. Compound movements such as dribbling, turning, passing and intercepting often necessitate great accelerative and declarative forces, caused by changes in speed and direction. Also correctly executed skills require good body co-ordination, and an awareness of space and time.
Agility refers to the ability to change the direction of the body abruptly or to shift quickly the direction of movement without losing balance. It is dependent on a combination of factors such as speed, strength, balance and co-ordination. The ability to turn quickly, evade challenges and side-step calls for good motor co-ordination and can be measured using agility tests.

What you will learn in Module 7

Mobility Introduction
Agility and co-ordination are two of the many attributes required to become a successful player. Compound movements such as dribbling, turning, passing and intercepting often necessitate great accelerative and declarative forces, caused by changes in speed and direction. Also correctly executed skills require good body co-ordination, and an awareness of space and time.

Mirror Image
Exercises demonstrated in this section are designed to develop technique, flexibility and mobility. However a key aim in all this work is to challenge the creativity of the players. Using variations of the exercises designed to enhance athleticism. The group work in pairs. The object is for the lead player to devise innovative exercises for their partner to mirror. Roles are changed frequently.