A comprehensive soccer conditioning program consists of a number of different training components. Effective soccer conditioning improves not only your overall fitness but also your knowledge and grasp of soccer fundamentals. Soccer conditioning should last at least several weeks before any competitive matches are played. This gives your body enough time to get into shape so that you can begin the season in good form.
Aerobic Endurance
Running is arguably the most essential part of being able to play soccer. Your performance during matches will greatly suffer if your aerobic fitness is lacking. Your conditioning must include plenty of cardiovascular exercising, especially running. Other cardio options include elliptical training, swimming, cross-country skiing and bicycling. The focus, however, should be on running. Mix up the types of runs you do. Dedicate certain days to long-distance runs and reserve other days for sprint workouts. Always spend at least 15 to 20 minutes during each practice session running while dribbling the ball.
Strength Training
Developing your overall strength is as important as improving your aerobic fitness. Spend about one hour in the weight room two to three times a week. Even though soccer players are known for having strong legs, don't focus only on the lower body. Doing abdominal and upper body exercises is also beneficial, though you don't have to place as much emphasis on them. Ensure that every strength training workout incorporates at least two to three lower body exercises, such as squats, leg extensions and calf raises. Give your body a minimum of 36 hours of rest between strength training sessions, so that your muscles can fully recover.
Soccer Fundamentals
You should be familiar with all the rules of soccer before playing in a match. Your ability and skill to dribble, pass and shoot the soccer ball, as well as defend, should reflect the level of soccer at which you play. Improving in these areas is best done by practicing with your teammates. A player and his team's chances for success are not independent of the team's chemistry and playing style. Soccer conditioning is only complete when team activities and team-building exercises are part of the overall program.
Nutrition
To get the most out of your athletic performance, you must eat well. Eating a healthy diet does not necessarily mean eating less or cutting out calories. It means choosing foods that provide you with the vitamins and minerals your body needs for high energy levels. Foods rich in complex carbohydrates are great sources of energy. Lots of fresh fruits and vegetables are always good foods for your daily diet, along with whole grains, lean meats, fish, poultry and rice. Drink plenty of fluids throughout the day and especially when you are training. Water is the best source for hydration. Avoid sugary foods and drinks, such as sweets and sodas.
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