Soccer is a game that requires a high level of physical fitness. The series of sprints, jogs and walks that are part of the game place a large demand on the body. The unique skill of manipulating the ball with your feet also brings the need for high level of practice repetitions of the fundamental skills of the game. To ensure year-round high-level performance, you should keep training when in your soccer off season.
Expert Insight
Off season soccer training helps with physical recuperation and minimizes any losses in strength and conditioning built up throughout the year. Tudor Bompa, one of the world's leading strength experts, supports the theory that the off season is a transition phase when athletes should remain active. Non-weight-bearing stamina training such as cycling and swimming can keep up soccer endurance while taking pressure off knee and ankle joints. The Sports Fitness Advisor website recommends off season training to consist of two or three sessions per week lasting 20 to 40 minutes. Ideally, off season training should be done at 60 to 70 percent of maximal heart rate.
Technical Skills
College soccer coach Tony Marrero stated that it is of vital importance for players to work on technical skills during the off season. During the off season, you may have to work alone or in small groups. Drills that can be performed alone include dribbling and practicing turns against a tree or cone. Hitting a ball against a wall can help your passing or shooting technique. Trapping the ball off the rebound can help with ball control.
Features
Flexibility is an important aspect of any off season soccer training regime. Any off season soccer training session should include a through warm up before--and cool down after--the training session. A regime of light running followed by dynamic and static stretching will increase the flexibility of a soccer player. Increased flexibility benefits performance and also helps with injury prevention.
Diet and Hydration
A healthy, nutritious diet rich in carbohydrates is important for a soccer player to maintain physical fitness during the off season. Proper hydration is also important during the off season. A drastic change in diet will have a negative impact on fitness levels even if a soccer players trains in the off season.
Rest and Rehabilitation
While it is important for a soccer player to not completely cease physical activity during the off season, some level of rest rehabilitates the body and gives a mental break, as well. The off season is a good time to rest up aches and injuries. Soccer coach Rick Celebrini suggests low-impact activities in an off season training regime, such as hiking, to provide active rest. Celebrini also stresses the importance of using the off season to recover physically and mentally from the strains of the season.
Member Comments