Cover
Preface
Chapter 1 The Soccer Player In Motion
The Sport of Soccer
Ball Movement
Physical Demands on the Soccer Player
Physiological Demands on the Soccer Player
Understanding Body Chemistry and Soccer
Female Players
Nutrition and Hydration
Injury Prevention
Chapter 2 The FIFA Warm-Up
Three Parts of the FIFA Warm-Up
Jogging Straight Ahead
Jogging With Hip Out
Jogging With Hip In
Jogging Around Partner
Jogging and Jumping With Shoulder Contact
Jogging Forward and Backward
Bench
Sideways Bench
Hamstrings
Single-Leg Stance
Squat
Jumping
Running Across the Pitch
Bounding
Plant and Cut
Chapter 3 Arms
Anatomy of the Upper Extremity
Dip
Elastic Band Curl
Lat Pull-Down
Seated Triceps Extension
Standing Push-Down
Barbell Curl
Chapter 4 Shoulders and Neck
Anatomy of the Shoulder Joint
Shoulder Muscles
Neck Muscles
Seal Crawl
Arm Wrestling
Head–Ball–Head Isometrics
Partner-Assisted Neck Resistance
Floor Bridge
Pull-Up
One-Arm Dumbbell Row
Prone Dumbbell Fly
Neck Machine Flexion and Extension
Dumbbell Shoulder Press
Chapter 5 Chest
Bones, Ligaments, and Joints of the Chest
Chest Muscles
Soccer Ball Push-Up
Stability Ball Push-Up
Bench Press
Dumbbell Pullover
Cable Crossover Fly
Pec Fly
Chapter 6 Back and Hips
Anatomy of the Vertebral Column
Back Muscles
Anatomy of the Hip
Hip Muscles
Prone Partner Ball Toss
Seated Partner Ball Twist
Reach-Through Tug of War
Stability Ball Trunk Extension
Reverse Leg Extension
Partner Lumbar Extension
Inclined Lumbar Extension
Good Morning
Chapter 7 Abdomen
Abdominal Muscles
Reverse Crunch
Soccer Ball Crunch
Bicycle Crunch
Vertical Leg Crunch
Single-Leg Abdominal Press
Stability Ball Trunk Lift
V-Sit Soccer Ball Pass
Stability Ball Pike
Cable Crunch
Hanging Hip Flexion
Chapter 8 Legs: Muscle Isolation
Bones, Ligaments, and Joints of the Legs
Muscles of the Legs
Toe Raise Carrying Partner
Partner Prone Leg Curl
Lying Adduction
Fire Hydrant
Cable Kickback
Seated Leg Extension
Stability Ball Leg Curl
Chapter 9 Legs: Complete Power
Back-to-Back Squat
Partner Carry Squat
Split-Leg Squat
Low Hurdle
Step-Up
Forward Lunge
Goalies
Rebound Jump
Lying Machine Squat
Woodchopper
Chapter 10 Whole-Body Training For Soccer
Knee Tuck Jump
Repetitive Jump
Depth Jump
Speed Skater Lunge
Floor Wiper
Box Jump
Romanian Deadlift
Additional Resources
From FIFA
From the National Strength and Conditioning Association (NSCA)
From Human Kinetics
About the Author