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PHASE IV PROGRAM OF STRENGTH AND CONDITIONING FOR SAMO HIGH SCHOOL SOCCER PROGRAM

  Purpose:  To prepare high school boys and girls for the extreme physiological demands of soccer training and competition to protect against injury and peak their performance for the CIF Tournament in February 2009. 

  Program:  The Phase IV Strength & Conditioning Program is based on Periodization Training Principles (for more information please go to www.phase-iv.net) and has been honed over 28 years helping American athletes win 32 Olympic Medals, NBA & Grand Slam Tennis Championships and set numerous World Records.  It is utilized by UCLA & Pepperdine Track & Field Programs, Brentwood School Athletic Program and the State Champion SAMOHI soccer team as well.  It is safe and effective for high school athletes. (all athletes will perform exercises based on their physiological state of maturity)  We welcome all parents to meet with the SAMOHI Coaching staff and Phase IV Performance Specialists to discuss your child’s particular needs.

  Goals:  The specific goals of the SAMOHI Soccer Strength and Conditioning Program are as follows:

1)      Injury Prevention: Via specifically designed Strength & Flexibility exercises aimed at developing FUNCTIONAL JOINT STABILITY.  Functional Joint Stability is characterized by full range of motion of the bones at each joint and adequate strength in all the stabilizing muscles to keep the bones aligned properly throughout the range of motion.  This is the prerequisite not only for all further strength training but also for proper biomechanics!  This will be accomplished with a comprehensive strengthening and flexibility routine and light hand held and ankle weights.  Special emphasis on core, shoulder and hip stability.

2)      Strength:  Employing progressive resistance exercise with weights, rubber bands, and other training devices the SAMOHI soccer will be taught safe and effective techniques to increase strength.

3)      Explosive Power & Speed: The end result of the entire eleven month training program is to create explosive execution of soccer specific technique next season and peak in February 2009.  Although, each athlete brings personal genetic capacities for strength, power and speed this program maximizes each athletes greatest potential.  Power and speed are developed with the use of Plyometric Training and specific loads and technique in weight lifting.

4)      Strength/Endurance:  At the end of the match the athlete still executing exacting technique is likely to outscore or pin his or her opponent.  Through a carefully orchestrated running (biking or swimming) program the SAMOHI soccer players will develop a “GAS TANK” to go the distance next winter.  The capacity to play at a very intense level for all ninety minutes of a soccer match begins with a very robust aerobic endurance training program this spring and summer.

  Program Schedule:  See attached weekly training program.  The program has two basic components:

                        STRUCTURAL:  i.e. strength & flexibility training

                        METABOLIC:  Aerobic and Anerobic conditioning

  All workouts through the end of the school year will be conducted at SAMOHI during sixth period.  For the month of July our athletes will have a specific weight lifting and running schedule.  For August we will dictate an active month but a break from structured workouts as the athletes will need to recover both mentally and physically and be prepared to start seasonal training in September.

  Please do not hesitate to email me with questions, concerns, and clarifications, or if you would like to schedule a meeting to discuss your child’s personal needs. 

  Robert Forster, PT

Strength & Conditioning Coach for SAMOHI Wrestling, Soccer & Volleyball

Founder & CEO of Phase IV and Forster Physical Therapy, National Spokesperson, Author, Physical Therapist to 32 Olympic Medalists, NBA and Grand Slam Champions and Member of the Governor's Council on Physical Fitness.
Forster Physical Therapy
310.656.8600
Phase IV
310.582.8212

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SAMOHI 2008 – 2009 SOCCER PERIODIZATION - STRENGTH & FLEXIBILITY TRAINING PROGRAM