Strength, speed and endurance are necessities for soccer players. The game is a great workout and will do wonders for those who want to get in better shape. But for those who play the game competitively--whether it's at the youth or championship level--outstanding conditioning is essential. An athlete must build strength, become faster and develop enough endurance to play a full 90-minute game.
Soccer players should strive to improve their sprinting. The value here is obvious. A player who can sprint faster than his opponent over a 10- or 20-yard area can get to loose balls and make more plays. The best way to improve sprinting is with shuttle runs. Mark off the field in 10-yard intervals. Line up and sprint 10 yards and then walk 10 yards. At the end of 20 yards, do it again. Do this until you go from one end of the field to the other. Upon returning from down field, sprint 20 yards and then walk 10 yards before beginning the pattern again. Maintain perfect running form as this will help you in game conditions.
Building endurance is even more important than improving speed. To build endurance, players must push their bodies through painful running drills. Once again, start at the end line. Sprint 10 yards, turn around and return to the end line. Now sprint 20 yards and return to the end line. Sprint 30 yards and return and then sprint 50 yards and return. Rest 90 seconds and repeat this drill two or three times. The lactic acid burns in the legs at the completion of the drill, but by the time you repeat your shuttle run, the pain should have dissipated. That will not be the case when you attempt the shuttle run the third time--that's what makes it such a difficult drill. However, it will build endurance.
Lift weights for greater strength. This area of soccer training only began getting more attention over the last 15 years. Weight training will help a player command the ball. The leg-press machine is an important tool. While a soccer player may want to know how much weight he can press, it is more important to lift quickly and with good form. Find your maximum and then lift 60 percent of that weight 10 to 12 times. Rest for one minute and then repeat the exercise.
Upper body strength is also important. Players will not want to get musclebound by lifting too many weights or too heavy an amount. By bulking up, you may slow your arm movement while running and that will slow you down while pursuing the ball or an opponent. Find out the maximum weight you can lift and then go to 60 percent of that weight and lift it 10 to 12 times. Rest for one to two minutes and then repeat the exercise.
Getting in top shape for soccer should improve one's confidence and performance. Don't ignore any of the areas. Speed, endurance and strength are all vital commodities.
Soccer players should strive to improve their sprinting. The value here is obvious. A player who can sprint faster than his opponent over a 10- or 20-yard area can get to loose balls and make more plays. The best way to improve sprinting is with shuttle runs. Mark off the field in 10-yard intervals. Line up and sprint 10 yards and then walk 10 yards. At the end of 20 yards, do it again. Do this until you go from one end of the field to the other. Upon returning from down field, sprint 20 yards and then walk 10 yards before beginning the pattern again. Maintain perfect running form as this will help you in game conditions.
Building endurance is even more important than improving speed. To build endurance, players must push their bodies through painful running drills. Once again, start at the end line. Sprint 10 yards, turn around and return to the end line. Now sprint 20 yards and return to the end line. Sprint 30 yards and return and then sprint 50 yards and return. Rest 90 seconds and repeat this drill two or three times. The lactic acid burns in the legs at the completion of the drill, but by the time you repeat your shuttle run, the pain should have dissipated. That will not be the case when you attempt the shuttle run the third time--that's what makes it such a difficult drill. However, it will build endurance.
Lift weights for greater strength. This area of soccer training only began getting more attention over the last 15 years. Weight training will help a player command the ball. The leg-press machine is an important tool. While a soccer player may want to know how much weight he can press, it is more important to lift quickly and with good form. Find your maximum and then lift 60 percent of that weight 10 to 12 times. Rest for one minute and then repeat the exercise.
Upper body strength is also important. Players will not want to get musclebound by lifting too many weights or too heavy an amount. By bulking up, you may slow your arm movement while running and that will slow you down while pursuing the ball or an opponent. Find out the maximum weight you can lift and then go to 60 percent of that weight and lift it 10 to 12 times. Rest for one to two minutes and then repeat the exercise.
Getting in top shape for soccer should improve one's confidence and performance. Don't ignore any of the areas. Speed, endurance and strength are all vital commodities.
