soccer dvdmanual
TRANSCRIPT
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Train Smart Train Hard Train TRUE!
C O M P L E T E C O N D I T I O N I N G S O C C E R
D V D M A N U A L
C R E A T E D B Y S P O R T S P E C I F I C C O N S U L T I N G
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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
T A B L E O F
C O N T E N T S
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I n t r o d u c t i o n
True Corporate PerksEnrollment 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
Kris Johnson, CSCS, CCS - Vice President
Matt Diener, CSCS, CCS - Vice [email protected]
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How to Use CCP1. Watch the entire DVD! Review and take notes, making sure you are fami
with each exercise and all of the progressions.
2. Read the this manual, familiarizing yourself with the program design shee
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 toimprove performance and prepare an athlete for competition, it is importa
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 calen
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 you
calendar and find the date 12 weeks prior to the season start date lis
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! Follo
the templates shown in this manual and fill out each workout using the bla
sheets provided. Be sure to vary the drills from each dynamic to give eac
athlete a well-rounded program and maximize performance.
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Sample Season Guide
Season Start Date: March 15th, 2010
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Program Design Basics
I. Off-Season II. Pre-Season III. In-Season
Conditioning Power Maintenance
General / Sport-Specific Sport-Specific GeneralFocus
Form and Technique Form and Technique Form and Techniq
Varies by Exercise Varies VariesSets
4 2 4Reps
Days/week 2 3 1
60 seconds 20 seconds 40 seconds
Rest
BetweenSets
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Workout Basics
Dynamic I. Off-Season II. Pre-Season III. In-Season
4 Total Exercises 8 Total Exercises 2 Linear 4 Total Exercise
1 From Each Dynamic 3 Agility 1 From Each Dyna
Linear Speed
Agility
Power
Quickness/
F.S./Reaction 1 Power2 Quickness-F.S.-Reaction
2 Exercises 2 Exercises 2 ExercisesCore
2 Exercises 2 Exercises 2 ExercisesBalance
2 Exercises 1 Exercise NothingAnaerobic
Conditioning
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Exercise List Linear Speed
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Exercise List Agility
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Exercise List Power
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Exercise List Quickness/ First Step/ Reactio
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Exercise List Core
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Exercise List Balance
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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
QUIPM NT
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TOPICS:
Performance Training1. Speed
2. Agility3. Quickness
4. Power
5. Reaction Time
Strength Training
1. Sport-specific2. Functional
3. Core and Balance
4. Power5. Program Design
(DOWNLOAD AT SPORTSPECIFICCONSULTING.COM)
SAQ & STRENGTH (sold separately)Baseball
Basketball
FootballLacrosse
SoccerSoftball
(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 Required3. Max 4 hours/day
4. Expenses (Not included in clinic fees)
a. Additional SSC Staff ($300/trainer/day)b. Air
c. Room
d. Transportatione. Meals
Consulting agreement must be completed
and signed prior to consulting.
CLINIC TEAM/INDIVIDUALPROGRAM DESIGNS
CLINIC FEES
ADDITIONAL OPTIONS
Oct. 2009, Robert L. Rose. This Document is Proprietary and Confidentia
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 COMETO YOUR
SCHOOL!
SPORT-SPECIFIC SPEED & STRENGTH CLINIC
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