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Fitness High - 12/9

Warm Up 8-12 min


The dynamic warm-up is designed to progress the players from slow to fast and simple to complex movements. Both extensive and intensive warm-ups are planned to build the players appropriately towards the intensity required during each training session or game.

Fit for 90 incorporates age and gender specific warm-ups that progress throughout the season to continually increase athleticism and decrease injury risk. The initial warming phase, dynamic warming phase and exercises themselves vary with each type of warm-up.

Here are some sample exercises from a dynamic warming sequence:

  1. Russian Walk
  2. Open the Gate
  3. Walking Forwards Lunge w/ OH Reach
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Player Training



Fit for 90 Premier membership includes individual player training sessions. Player training is used to supplement team training and is also available for players who miss training or if team training is cancelled. This allows for all of the players to maintain their fitness and keeps the team training at the same intensity. Diagrams and videos show players how to perform each exercise.


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Acceleration 3-5 min



Accelerations, combined with the dynamic warm-up, are designed to load the muscles in specific manners to ensure player readiness for the training session or game and to increase athleticism over time..

Fit for 90 progressively incorporates various SAQ movements in an age specific manner over the course of the season. Here is an example of a Linear Agility SAQ & Acceleration exercise:


  • Repetitions: 4
  • Acceleration Intensity: 80% of max
  • Acceleration Distance: 40 meters
  • Deceleration Distance: 4 meters
  • Recovery Duration: 40 seconds


Linear Agility SAQ Coaching points:

  • Maintain correct running form and coordination throughout the linear agility maneuver.
  • Center of gravity should be lowered slightly during subtle shifts comprising linear agility to assist in controlling movement.
  • Arms move slightly outside of the body to assist in balance control, while moving in a coordinated fashion with the action of the lower body.
  • The lead foot coming out of each turn should provide the primary acceleration, the alternating foot is responsible for the deceleration and initiation of the cutting maneuver.
  • Short, quick steps should be characteristic in agility movements.
  • Deviations in upper body movement should be less than that of the lower body: upper torso tighter to sticks than the feet.
  • Coordinate upper body movement with that of the lower body: arms work with legs, trunk serves to stabilize and control the center of gravity.
  • Head should remain relaxed, eyes looking in the direction of body movement.
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Sprint Max 7-9 min

Level 4

Two types of sprints are periodized throughout the season: Sprint Min and Sprint Max. There are several set ups for each type. An example of the competitive Sprint Max is shown below.

Set 1

  • Repetitions: 5
  • Distance: 5 meters
  • Recovery: 30 seconds

Set 2

  • Repetitions: 4
  • Distance: 15 meters
  • Recovery: 45 seconds

Sprint Detail: Players compete with each other by sprinting for a ball played between the two players by a server (S). The first player gaining a touch on the ball wins.

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Passing 6-12 min



Passing sequences for each day are either intensive or extensive. While we provide examples, such as the one shown here, coaches can incorporate their own unique passing sequences that match the needs of their team on that training day.


  • Total sets: 3-6
  • Passing duration per set: 90 seconds to 2 minutes
  • Recovery between sets: approximately 60 seconds
  • Accelerations: 70-80% of maximal speed

Extensive passing has the following characteristics:

  • Lower intensity actions and accelerations
  • Longer distances with lower frequency.
  • Fewer repetitions
  • High work to rest ratio of 1:5 or greater


The intensity of a passing exercise depends on a number of factors:

  • The number of players combining in the sequence and the number of players at each position in the sequence (number of players “in line”). These components control the work to rest ratio of the players during the exercise.
  • The spacing of the players involved as this dictates the speed and acceleration of the players before and following each action. Tighter spaces resulting in shorter and sharper movements and bigger spaces resulting in longer and slower movements.
  • The number of passes relative to the number of players involved in the sequence; this determines the number of actions performed by each player during a given sequence.

Extensive passing has the following characteristics:

  • Lower intensity actions and accelerations
  • Longer distances with lower frequency.
  • Fewer repetitions
  • High work to rest ratio of 1:5 or greater
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Training Game22-24 min


Our periodization focuses on fitness development through three different game size ranges.

The division of games in this manner is the result of a shift occurring in the physical demands of the game relative to the number of players involved at each size game. Specifically, moving from 4v4 to 5v5, and from 7v7 to 8v8, the addition of a player at each progression results in a shift in the tactical make-up of play that affects the physical components fundamental to training (e.g. acceleration/deceleration rate, frequency, distance, heart rate, oxygen uptake). The periodization of the game sizes is done to ensure the development of the different physical characteristics that are integral to match performance.

Each training game includes the following when using the Fit for 90 Periodization app:

  • Number of games
  • Game duration
  • Rest between games
  • Game and field size tables
  • Interval running with diagrams for additional players
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Cool Down 8-10 min


The cool-down is the first step towards recovery for the next day’s training and is an essential part of the session periodization. Physiological and mechanical components are addressed as a part of an appropriately periodized program.

Fit for 90 prescribes 3 different types of cool-downs including a dynamic, static and short-static cool-down.

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Fit for 90 Soccer-specific Periodization

Fit for 90 delivers soccer-specific periodization designed specifically for your team by Dr. John Cone, former Director of Sports Science for the Portland Timbers.

We provide a structure for your training sessions that maximizes your team’s performance and development while decreasing injury risk.

Contact us for a personal walk-through or explore Fit for 90 yourself. Please check out the demo on a desktop or laptop. While our app is optimized for mobile, the demo is best viewed on a larger screen.


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