Intense Soccer Fitness Program

Sport Specific Conditioning For Soccer Train Like A Pro Soccer also known as football is widely accepted as one of the most popular sports in the world, with a growing number of soccer enthusiasts and players worldwide. How To Open A Disabled Iphone 5S. Despite this fact, strength and conditioning programs for soccer are often neglected or outdated. Except at the professional level, many athletes and coaches still focus only on skill development and endurance training i. Athletes of other popular sports such as hockey or American football typically understand the importance of a complementary strength and conditioning program especially off season to improve their performance, but it seems that some soccer players dont believe that elements such as strength or power development are necessary for their sport. This couldnt be farther from the truth. In this article I will take a closer look at the different components of fitness involved in this sport, and then suggest a simple way to organize your high performance training program. I will not be discussing skill development in this article. Endurance In Soccer. A soccer fitness program should be built around developing a good aerobic base. Several studies into the physiological demands of soccer have shown that outfield players can travel up to 1. Outfield players can travel up to 1. This places a significant demand on the athletes cardiovascular system and muscular endurance. Having said that, I believe this is one aspect of training that is already over emphasized in this sport. Its not uncommon to hear of soccer players running for at least an hour at a time several days per week in an attempt to improve their performance on the field. However, if you start to analyze the sport specific requirements of the athletes, you will realize that they are actually engaging in varying intensities of activity for different durations while playing, including Incorporating interval training into your program, that involves high and low intensities of activity, will provide better results than long duration, low intensity jogging alone. Soccer Fitness Workouts' title='Soccer Fitness Workouts' />Strength In Soccer. Strength is an important component of fitness that can benefit athletes in any sport, although it is often viewed as of little importance in soccer. However, strength forms the basis for power and speed. Soccer players also need strength to hold off challenges from opponents. Other benefits of strength training include High level soccer players dont need to have the same absolute strength as American football players or rugby players, but a properly designed off field strength training program will definitely elicit improvements in performance Relative strength is more important in soccer than absolute strength. Relative strength is simply your absolute strength in relation to your body weight. Your strength training program should focus on compound, functional exercises such as lunges, squats, step ups, pushups, dips, chin ups, and take into account balancing the strength of opposing muscle groups i. Dont waste your time training solely on machines, and avoid useless, non functional exercises such as leg extensions. The majority of your exercises should be ground based, using bodyweight or free weights as resistance, and should involve movement of your full body. Train all the major muscle groups, with emphasis on lower body and core. SOCCER TRAINING PROGRAMS. Get your team ready for the season with an intense fitness camp. SAQ for Soccer Summer Program. Soccer Training Programs by the Pros. Complete. Soccer Fitness Conditioning. Intense efforts in Soccer are very short in nature and on most occasions average. Soccer Fitness ProgramsCRS6. Intense Workout Program by JWWFitness. For the past several years I have developed CRS6. With a combination of previous experiences training clients and the. Intense Fitness New Castle' title='Intense Fitness New Castle' />Speed Agility In Soccer. Another significant component of a soccer fitness program is speed and agility training. The speed of play in todays game is quicker than ever. While endurance and strength are very important to improving your performance, faster players have a definite competitive edge. You may have better endurance than the next guy, but if he makes it to the ball first it wont matter that you can run marathons A simple speed test is a sprint more than 3. You can try this yourself and have someone else time you. A sprint time under 5. Professional players average around 4. Power is the combination of strength and speed. A more powerful player is a more formidable player. To improve your speed and explosiveness you should include power movements in your program, such as jump squats, high pulls, power cleans, and push presses, as well as plyometric drills. Because it is important to have speed endurance, I recommend incorporating these exercises into a circuit training program with high intensity intervals. A typical workout would alternate between power movements for lower body and upper body, with plyometric exercises as intervals. You can conclude your training session with sprint drills and agility work such as the ladder drill. Flexibility In Soccer. Another important aspect of fitness to discuss is flexibility. Maintaining a healthy range of motion can be beneficial, however, few people understand the most effective methods of stretching or when to use them. Many athletes still do passive stretching before their workout or practice, when actually this can diminish performance and increase risk of injuryThe safest and most productive way to integrate flexibility training into your routine, is to do a dynamic warm up walking lunges, bodyweight squats, high knees, butt kicks, arm circles, etc. Baixar Cd De Seu Jorge Perfil Gratis on this page. Also, a better alternative to static passive stretching is static active stretching using your own muscular effort to hold the position. Read my article Stretching The Long and Short of It for more information. Nutrition For Soccer. I wont get too deep into the subject of sports nutrition here. Suffice it to say that what you eat will directly effect your energy levels, recovery, performance and health. Here are some basic tips to consider regarding your diet Drink A LOT more water. Eat 4 6 smaller meals snacks each day. Eat after exercise, not directly before. Each meal should include Protein, fuits and vegetables, Whole grains. Starchy carbs i. No sugars, pastries, junk food, pop, chips, alcohol, tobacco, etc. Dont eat before sleep. Take fish oil daily. The Program. Here is a simple way to organize your training, on and off the field Off Season Your off season weekly gym program should include two strength training days superset opposing muscle groups using functional exercises and a speedpower day explosive weightlifting movements in a circuit, with plyometrics as intervals, in addition to your athletic skill trainingpractices on the field. Do some agility work and sprint starts at the end of your speedpower circuit. Then include 2 to 3 endurancecardiovascular training sessions each week as well, running for about 3. In Season For in season training, just reduce your training volume and cut back to only one strength workout and one speedpower workout per week. You can adjust the number of endurance training sessions as well, depending on the number of practices or games you have each week. Adjust Your Training Depending Upon Practices Or Games. Conclusion. Keep in mind that this is only a basic overview of high performance training for soccer. For a complete program design, and detailed explanation of these exercises, go to www. Soccer. Athletics. It is a complete and comprehensive resource for soccer athletes. If you are in the Toronto area, you can contact me regarding group high performance training. Also check out my other related articles at https www.