Soccer requires a high level of physical stamina and strength for a player to be effective on the field. An athlete averages 5 miles of running during a full 90-minute soccer match. To reach an adequate level of physical fitness, a workout schedule combining aerobic exercise, strength and flexibility training should begin as soon as possible.
Instructions
1. Start building your lung capacity through aerobic exercises or cardiovascular fitness training utilizing a distance running schedule. Running 1 to 2 miles every other day for the first two weeks of training will provide an excellent training base. Gradually increase your distances by 1 to 3 miles each week, based on your stamina and physical health. Run at a slow pace for the first 15 minutes and stop for 5 minutes of stretching, focusing on your quadricep muscles, calves and hamstring muscles. Adjust your running speeds throughout your distance runs; this is also called interval training. Interval training will increase your lung capacity and prepare your body for the small bursts of sprinting necessary when playing the sport of soccer. Interval training resembles the following: 10 minutes of a slow-paced jog and then 1 to 2 minutes of moderate-paced running, followed by 1 to 2 minutes of full-speed sprinting and then returning to a slow pace. Repeat this processes throughout your distance run.
2. Incorporate strength training for one hour on the days that you are not engaged in distance running. Your strength training should incorporate free weights or Nautilus or similar equipment and focus on the major muscle groups in your legs (hamstrings, calves and quadriceps) and your core muscle areas (back, abdominal, chest and shoulder muscles). Soccer utilizes all of these muscle groups at intense levels throughout the game, making the strengthening of these areas vital to your success as a soccer player.
3. On the days you engage in strength training, follow your weight-lifting session with a plyometrics workout of approximately 30 minutes. The U.S. National Library of Medicine encourages plyometric training to help decrease the risk of anterior cruciate ligament tears. Plyometric exercises include squats, jumping exercises that require short bursts of energy and contractions of muscles. You should consult with a personal trainer at this point for advice on the best type of exercises to incorporate into your training regimen.
4. Begin adding flexibility activities, such as yoga, intensive stretching or Pilates, at least twice a week. Early mornings are the best times to incorporate your flexibility training, particularly the day after your aerobic exercises. Yoga, Pilates or dance classes will also help improve your balance, which is vital for a soccer player.
Tags: strength training, aerobic exercises, distance running, flexibility training, increase your, Interval training