In designing an effective workout program for soccer, it is important to understand the physical components of the sport. These include strength, power, speed, flexibility, agility and aerobic endurance. The choice of exercises will vary depending on training status and goals. Each component however, must be trained to some extent. According to Greg Gatz in his book "Complete Conditioning For Soccer", developing one component more than others can lead to imbalances and injuries, and is common among athletes. It is important therefore, to consider all components when designing your workout routine. It is also important that the program progresses from basic to advanced.
Strength and Power Training Exercises
The first two weeks of training should be at a low to moderate intensity. According to Gatz, between nine and 12 exerciseswill prepare the body for more work. It should include body weight and controlled movement exercises such as pushups, chinups, and lunges, with two to three sets per exercise and 10 to 15 repetitions per set. The workouts can incorporate more explosive movements such as power cleans, jump squats and push presses for weeks three and four. The intensity of the workouts can increase by keeping the number of sets the same, but with fewer repetitions at a higher weight, and fewer exercises as well.
Core Exercises
Increasing core strength should be a focus of any training program for soccer players according to Harvey Newton, author of "Explosive Lifting for Sports." Exercises such as abdominal and side crunches, planks, medicine ball twists and body bridges are good and player should perform two to three exercises for weeks one and two, doing two sets of 10 to 15 repetitions per set. They can increase the training volume for weeks three and four by performing more exercises or doing more repetitions per set. Perform suitable strength training exercises, such as dumbbell presses, on stability balls, as this also targets the core and improves balance.
Plyometric Exercises
Plyometric training should be an essential part of any soccer program as it helps to improve speed, acceleration and agility. Players should start with low intensity exercises, such as vertical and horizontal standing jumps, and low impact hopping. They can increase the intensity for weeks two to four by doing higher and longer jumps and progressing from double to single leg exercises. The volume should remain low for all four weeks. Perform two to three sets per exercise, and 10 to 12 repetitions per set.
Flexibility Training
Flexibility training is key to the prevention of injuries and is one of the components most neglected by athletes. Flexibility training includes dynamic stretching, static stretching and active stretching. Dynamic stretching should be done before all workouts, with exercises such as side-to-side shuffles, walking lunges and cariocas for a total of about 10 minutes.
Then come static stretches for areas such as the groin, quadriceps, hamstrings and calves after each session, holding each stretch for 20 to 30 seconds. Active stretching involves partner-assisted stretches and, according to Gatz, should be used to aid recovery after heavy bouts of exercise.
Training Frequency
Training frequency must be considered in any program, to prevent overtraining. Strength and core training twice a week, and on the same day for the first two weeks, is ideal. Players can increase the frequency to three times a week for weeks three and four. They can perform plyometric training twice a week, and on separate days from weight training, for all four weeks. They should allow at least 48 hours recovery between plyometric training sessions, and make flexibility training a part of the warmup and cool down on all training days, regardless of the activity.
References
- "Complete Conditioning For Soccer"; Greg Gatz; 2009
- "Explosive Lifting for Sports"; Harvey Newton; 2002
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