Training The Right Way

Soccer is all about endurance. You are on the field for long periods of time, sometimes the full 90 minutes, so you must be able to sprint with the ball, go around defenders and make good passes.

During a typical 90- minute game elite players run about 10 kilometres at 80 – 90% of their max. To be able to do this and not feel like your going to pass out it’s important to design a workout and get the right training that builds up your endurance and builds up your strength.

• Here are some great training ideas that I have for you.

Dynamic Warm up: A dynamic warm up is consisted of stretches that prepare your body for the activity or sport by helping your blood flow and lowers the risk of injuries. Here are some examples that my team uses for our warm up before practises and games:

• Open- Knees- This exercise you will be working the hips. Lift your leg while bringing it in until the knee is bent 90 degrees and swing it out, then repeat with the opposite leg.
• Closed- Knees- Bring one leg up and out (away from the other leg) until the knee is bent 90 degrees, then bring it back in. Repeat with the other leg.
• High- Knees- Jog to the end while bringing your knees up as high as you can.

Speed Training:  Speed Training should be a main focus of your off season training. It is the ability to move quickly across the ground. It requires good strength and power. It focuses on your muscles improving your flexibility so that you can improve your speed.

Conditioning Training: Condition Training during pre season will help you get in shape and ready for regular season. This training is done to become for physically fit by exercise, diet and sleep. Some examples of this training are:

• Do agility and and quickness drills for 20-30 mins.
• Repeated sprints ( sprint 10-20 meters and than walk the rest).

Strength Training: Soccer players should do two- four fully body workouts per week to build strength, power and muscular endurance. Full body workouts are a good thing to do because during a game all of your muscles play a role.

Balance Training: Balance training is good for preventing knee and ankle injuries. Soccer players should d balance training to improve coordination and muscle control. Incorporate balance training into your workouts two to three times a week for about 15-20 mins after every session.

Some examples that you could use in your balance training.

• Squats
• Doing yoga or Pilates
• Stand on one foot
• Walk heel to toe

Training is a method to teach correct muscle memory and build skills using different parts of your body. It’s not about getting more touches, it’s that you get enough doing it right. My soccer team does all of these and we have found it is really helping us so I encourage you all to incorporate these into your practises. It might be hard but it will be worth it trust me.