Before stepping on the pitch for a soccer match, you must train to develop and improve your fitness level. Soccer is a demanding sport that requires both aerobic and anaerobic endurance. Strength training and cardiovascular exercise should be a part of any soccer training program. These two factors can help make you a better soccer player and prepare you for future games.
Lower Body
All soccer players should have are strong legs. Your off-season workouts should incorporate plenty of lower body exercises to help develop and strengthen your leg muscles. Leg exercises that help build strength include squats, lunges, calf raises, leg extensions and leg curls. You don't have to do all of these exercises in one workout, but try to work in at least two to three leg exercises every time you strength train. Sets with low repetitions and high weight loads are best for getting stronger. Reduce the amount, as well as the weight, of leg exercising you do during the season to avoid over-training.
Aerobic Fitness
Unless you're the goalie, you should make aerobic fitness a top priority when training for soccer. Cardiovascular activities, such as running, biking, swimming, cross-country skiing and elliptical training, all help develop your aerobic endurance, which is key for soccer. Standard soccer games last 90 minutes. Being able to merely jog for that duration is not enough. Vary the intensity and pace of your cardiovascular exercises. This is known as interval training, which improves your overall aerobic fitness and helps you perform sprints at any point during a game.
Core Muscles
Soccer often requires you to twist and turn while running. Such movements rely heavily on a trained core for balance and agility. Strengthening your core muscles also improves your ability to react quickly. Make abdominal exercises and core strengthening a major part of your overall conditioning program. Basic exercises such as crunches, Russian twists, leg raises and situps all help tone and strengthen your abdominals. A variety of Pilates exercises and yoga poses can also help develop your core.
In-season
Once your soccer season begins, reduce the amount of strength training you do. Too much working out can leave you fatigued and without enough energy to play to your full potential during games. Over-training and playing soccer can also increase your risk for injury, which could sideline you and cause you to miss games. Never work out hard within 48 hours of a game. Limit the amount of physical activity to low-impact cardiovascular exercising, and strength train only when you have enough time to fully recover before a game.
Member Comments