Physical

Speed, strength, agility, power, balance, and endurance—these attributes separate good players from great ones. While we prioritize technique and tactics in team training, elite performance requires a strong physical foundation.

Some aspects of athleticism are natural, but every player can improve their strength and fitness with focused, intentional work.

Yo-yo Intermittent Recovery Test

The Yo-Yo Intermittent Recovery Test measures endurance and recovery by having players perform 20-meter shuttle runs at increasing speeds with brief recoveries, mimicking the stop-and-go nature of soccer. It improves fitness, recovery, speed, and stamina.

To conduct, set up a 20-meter run and 5-meter recovery zone. Players sprint back and forth, with increasing speed and 10-second recoveries. Players are eliminated after two failures to reach the line. Total distance covered indicates aerobic fitness and recovery ability.

Speed and Agility Ladder

A speed and agility ladder is a training tool made up of evenly spaced rungs used for footwork drills that improve speed, coordination, and agility.

To optimize its use, players should focus on quick, controlled movements with proper foot placement and use various patterns like lateral steps, high knees, and in-and-out motions.

It benefits soccer players by enhancing foot speed, balance, and overall agility, which are crucial for quick direction changes, dribbling, and positioning on the field.

Yoga and Flexibility

15-minute yoga warm-up

15-minute yoga recovery

Workout Programs

Fitness: Dynamic Warm-up.pdf

Dynamic Warm-up

Fitness: Sprint Work.pdf

Sprint Work

Arsenal Extended Break Workout Program Version 2 .pdf

Extended Break Workout Program

Demo: Lifting

Demo: Core Workout

Demo: Sprints

Demo: Plyo 1

Demo: Plyo 2

Demo: Plyo 3

Nutrition Guide

Wellness: Arsenal Healthy Eating Program Part A.pdf

Nutrition tracker

Wellness: Arsenal Healthy Eating Program Part B.pdf

Calorie and potassium intake

Wellness: Arsenal Healthy Eating Program Part C.pdf

Healthy choices

Wellness: Arsenal Healthy Eating Program Part D.pdf

Recovery foods

"Coaches can give you information, they can give you guidelines, and they can put you in a position. But the only person who can truly make you better is you." - Brandi Chastain

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