HHPF_512

programming

Alexzandra Austin

athlete profile

FEMALE soccer PLAYER

INBODY: 135 lbs - 5'5" Muscles: 63 lbs - Fat: 23% R side dominant MEDICAL HISTORY: R Ligament Sprain (fully recovered) MOVEMENT ANALYSIS: No muscular tightness or issues with flexibility; force production needs improvement TESTING: 10 Yd Dash: 2.3secs - Pro-A: 4.55secs Broad Jump: 5'11" - Vertical Jump: 18" Push Ups: 20 PVC Squat: Good endurance, heels lifting

fRESHMAN - MIDFIELDER

Power

goals

rate coding

Endurnace

Assume that she did off-season training

Fartlek training- Tempo + interval

RESULTS AFTER OFF-SEASON TRAINING: 20 Yard Dash: 3.38 secs Pro-A: 4.63 secs Bench Press: 65 lbs Broad Jump: 6" Vertical Jump: 19" Deadlift: 120 lbs

Force Production

motor neuron recruitment

Sport Specific

muscles used in soccer

list of

warm-up

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03

01

02

Skips (Reg/ A-Skip/ B-Skip)Heel Spikes (High Low) Quad Pulls Open Gate Close Gate Toe Touch (Middle/ L/ R) Hip Shift Stretch High Knee Hip Openers 1/2 Kneeling FWD Lunge to Sit Back on Heel

Lin LadderBird DogsFire Hydrants 1/2 Kneeling Hip Openers (FWD/ 45 Deg/ 90 Deg) World's Greatest Stretch Quad Stretch Lunge Twists Ext. Bear Crawls

Moving Arm ExercisesBanded Pull ApartsBanded-Stretch Thread the Needle Laying T-Spine Stretches Lat Stretch Hip Stretch with Arm Reach PVC Around the World

The warm-up does not change throughout the weeks. They are intended to stretch and target the main muscles for the day along with some of the accessory muscles. The performance section doubles as an extended warm-up but also as a sport-specific workout.

Weeks 1-2

Week 3

Week 4

Week 5

Week 6

list of

cool-down & Conditioning

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03

01

02

Walk to the field for conditioningConditioning: High Intensity Aerobic Circuit (4x1) -1-4: 80% Speed -5: 70% Speed 6: 60% Speed -Passive + Active Stretch-

Walk to the fieldConditioning:* Fast & Furious 6x100yds (2min) 8x60yds (1min) 10x40yds (50 secs) 15x20yds (30 secs) -Passive + Active Stretch-

Core: (3x8)V-Ups, MB Sit-Ups -Hold- (3x15s) 6", Side Plank Cool-Down: Banded Stretches

Conditioning tapers off in the last two weeks.*Fast & Furious has a rest period after every rep. - In the last 2 weeks the sets drop down by 2 for most, but by 5 for the last one.

High Intensity Aerobic conditioning

Recovery

Several types mixed in

01. 2 Days Rest Between Muscles - Never use the same muscles back to back - Proper rest from fatigue

03. Cool-Down - Active to passive stretching- Slowly decreases HR - Reduces muscle fatigue/ clears lactate - Increases flexibility

02. Balancing Weightroom With Soccer Training - 2 hour Soccer sessions- Opposite of weightroom days- Limits lowerbody fatigue- Reduces injury risk

04. Outside Training Recovery - Protein after training- Builds & repairs muscles- Foam rolling after practice- Limits muscle tearing- Hydrating- REM sleep

long term

01. Tracking - Spreadsheet- Initial Intake - Daily Readiness - Testing 6-8 weeks

03. Maintenance/ Relapse - Training decreases to 2 days during in in-season - Stimulus/ intensity will remain the same for power & speed - Low vol/ low reps for strength - Principle of Reversibility

02. Periodization - Linear Program: Female Athletes- Bone stress injuries can occur when progressing - Daily Readiness Chart assists with combating it but may not be sufficient.

04. Outside Challenges - NCAA Division III Rules- No programming during off-season - No monitoring in the gym- Team trains together- Difficult to focus on individual progression

works cited

• Barboza, S. D., Nauta, J., Emery, C., van Mechelen, W., Gouttebarge, V., & Verhagen, E. (2019). A Warm-Up Program to Reduce Injuries in Youth Field Hockey Players: A Quasi-Experiment. Journal of Athletic Training, 54(4), 374–383. https://doi.org/10.4085/1062-6050-79-18

• Barrack, M. T., Gibbs, J. C., De Souza, M. J., Williams, N. I., Nichols, J. F., Rauh, M. J., & Nattiv, A. (2014). Higher incidence of bone stress injuries with increasing female athlete triad-related risk factors: a prospective multisite study of exercising girls and women. The American journal of sports medicine, 42(4), 949–958. https://doi.org/10.1177/0363546513520295

• Ding, L., Luo, J., Smith, D. M., Mackey, M., Fu, H., Davis, M., & Hu, Y. (2022). Effectiveness of Warm-Up Intervention Programs to Prevent Sports Injuries among Children and Adolescents: A Systematic Review and Meta-Analysis. International journal of environmental research and public health, 19(10), 6336. https://doi.org/10.3390/ijerph19106336

• Casturo, M. (2025, May 5). How Elite Sprinters Really Train in the Weight Room. YouTube. https://www.youtube.com/watch?v=9QdPPoGNRS0

• Casturo, M. (2025, November 25). How to Improve Your VO2 Max for Better Endurance. YouTube. https://www.youtube.com/watch?v=5B3tPK0FNBA

• Casturo, M. (2021, November 8). 5 Types of Aerobic Training Explained. YouTube. https://www.youtube.com/watch?v=jYSUwMGgrzk

• Casturo, M. (2020, May 17). Rate Coding Explained. YouTube. https://www.youtube.com/watch?v=eJLkrdozT6Q

• Cormie, P., McGuigan, M. R., & Newton, R. U. (2011). Developing maximal neuromuscular power: part 2 - training considerations for improving maximal power production. Sports medicine (Auckland, N.Z.), 41(2), 125–146. https://doi.org/10.2165/11538500-000000000-00000

works cited

• Cormie, P., McGuigan, M. R., & Newton, R. U. (2011). Developing maximal neuromuscular power: part 2 - training considerations for improving maximal power production. Sports medicine (Auckland, N.Z.), 41(2), 125–146. https://doi.org/10.2165/11538500-000000000-00000

• Harvey, A. J. (2015, January 1). The recovery process. National Strength and Conditioning Association (NSCA). https://www.nsca.com/education/articles/nsca-coach/the-recovery-process/

• Tessitore, Antonio1,2; Meeusen, Romain2; Pagano, Rita1; Benvenuti, Cinzia1; Tiberi, Monica3; Capranica, Laura1. Effectiveness of Active Versus Passive Recovery Strategies After Futsal Games. Journal of Strength and Conditioning Research 22(5):p 1402-1412, September 2008. | DOI: 10.1519/JSC.0b013e31817396ac

• Thomakos, P., Spyrou, K., Katsikas, C., Geladas, N. D., & Bogdanis, G. C. (2023). Effects of Concurrent High-Intensity and Strength Training on Muscle Power and Aerobic Performance in Young Soccer Players during the Pre-Season. Sports (2075-4663), 11(3), 59. https://doi.org/10.3390/sports11030059

• Van Hooren, B., & Peake, J. M. (2018). Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response. Sports medicine (Auckland, N.Z.), 48(7), 1575–1595. https://doi.org/10.1007/s40279-018-0916-2

• Watson, A., Brindle, J., Brickson, S., Allee, T., & Sanfilippo, J. (2017). Preseason Aerobic Capacity Is an Independent Predictor of In-Season Injury in Collegiate Soccer Players. Clinical Journal of Sport Medicine, 27(3), 302–307. https://doi.org/10.1097/JSM.0000000000000331

• Wiewelhove, T., Döweling, A., Schneider, C., Hottenrott, L., Meyer, T., Kellmann, M., Pfeiffer, M., & Ferrauti, A. (2019). A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery. Frontiers in physiology, 10, 376. https://doi.org/10.3389/fphys.2019.00376