Like any athlete, soccer players need to be at their best physically, mentally and emotionally in order to be successful. The sport of soccer has a specific skill set. You are in constant movement on the field. You primarily use your feet and might have to make several quick decisions in a matter of seconds. There are several things you need to work on in training to be a better soccer player.
Endurance
During a game, you cover a large part of the field at anywhere from a light jog to an all-out sprint. Being in shape is essential to success. Running during the off-season to build up endurance is a start, but moderate weight training also helps to build strength and endurance. Being fit makes you better prepared for the quick bursts of speed the sport requires.
Quickness
In soccer, being explosive is as important as being fast. According to a blog in Serious Running, two-thirds of a player’s actions in a game include 800-meter trots and quick sprints of 10 to 40 meters. Mixing in sprints along with distance running can help you develop explosiveness. Add sprints after a three- to five-mile run—or during that run—to help train your body for quick burst of speed.
Footwork
Because you use your feet to control the ball as well as move around the field, good footwork is essential to success. Nothing is better than working with a ball at your feet. Quickly tap a stationary ball with each foot or jump over a ball to help create quicker feet. Working on individual moves is also helpful. These are all drills you can do anywhere.
Mental Training
There is never an off-season when it comes to learning about your role on the field. You can develop your skills and knowledge during practice and games. Don’t be afraid to ask a coach or teammate if you are unsure of something. Even the best players in the world are still students of the game. Expand your knowledge beyond your own role. Knowing offensive tactics can help make you a better defender, and vice versa.
Overall Health
According to a blog by Tara Parker in the New York Times, adults who play soccer see increased health benefits. Women who play soccer increased their maximum oxygen uptake to 15 percent, compared to a 10 percent increase for runners. You also need to eat well to maintain your level of fitness and to help your body recover after practice and games.
Member Comments
arbitra July 13
Great points in the article. How about a program for "soccer training" to add to an everyday routine?
I'll add that soccer training isn't just for the players! MLS has a great four-week running program for their professional level officials, which definitely isn't for the faint of heart. The basic formula is this: one day each of sprint, speed (interval), and endurance work a week, two days of flexible cardio, and two days of recovery or rest.
I've run each day in drill form as well as on a trail, and they'll definitely kick anyone in the pants. Lost a lot of weight and gained a lot of muscle in the first month of serious training on this plan, would recommend it to anyone--but train to your heart rate and perceived effort, not to anyone else's guidelines, or this is a routine that will make you sick fast.
heyz July 13
Hi arbitra, where can I learn more about this training?
sammy4u July 14
thanks very for this guidelines,am much happy with this;ok am a footballer but promble is i don't have coach and am looking for club to play,i from nigeria but am in niger ;i love football more than everything if you people help out i will be happy in my life ,thanks am sammy