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How Exercise Can Improve Your Soccer Game
Soccer is a
game that is very demanding and requires a lot of training and
conditioning. Not many sports are played on such a large field and lasts
as long with few rest periods as soccer does. In a single match, the
average soccer player covers about 5-8 miles, that consists of walking
(frontward and backwards), jogging, sprinting and moving with the ball.
This is why soccer players have excellent endurance. Endurance training
and strength training are important parts of soccer training. It is not
sufficient to exercise just 3 sets of 10 repetitions to build up
strength in soccer. This is because soccer requires a balance of
explosive power and muscle endurance and so players have to concentrate
on converting their strength into the right power for soccer. The
training program for soccer players constitutes the anaerobic and
aerobic energy systems, leg strength and functional agility.
The aerobic
energy system is one where you engage in intense exercise for two
minutes, it is also called stamina training. Training for this involves
two or three steady cardio sessions within a workout, and for your best
results outdoor running or running on the treadmill are strongly
encouraged. With the anaerobic energy system, it is possible to stop and
go during a game of soccer. Training for this involves one or two
interval training sessions, which means you have to run as fast as
possible for 30 to 60 seconds, to reach a period of light activity,
where you jog, for a few minutes, maintaining 30-45 minute workouts.
These bursts of sprinting need to be repeated 6-8 times. This training
increases your capacity of handling lactic acid which reduces fatigue.
Agility
training is also an important part of the exercise program for soccer
players. Various exercises include bilateral drills, forward walks, high
knees, unilateral drills, lateral push slide, X-Over, the lateral pull
slide and the trail leg, all of these exercises are completed with a
rope attached to a weight sled. All of these exercise should be done 8
to 12 times for two sets. Bilateral drills are done with a rope tied to
each leg, where your bend over, get on your hands and knees to pull the
sled on the ground behind you, much like a bear crawl. In the forward
walk, each leg has to be snapped while walking. The high knee is similar
to the forward walk; however you only have to raise a knee as moving
forward. You have to walk laterally with a slow and controlled step in a
lateral slide. In the unilateral drill, one leg is tied to the rope. The
forward walk is like above, but only one leg is tied. In the lateral
push slide, the sled is attached to the lead leg to be pushed over the
other leg laterally. The same motion is done in the X-Over where you
instead, cross over the lead leg. In the lateral pull slide, the rope
has to be attached to the trail leg where a large step is made with the
lead leg. The trail leg then has to be brought to the lead leg without
crossing.
Strength
training is the last part of the exercise program for playing better
soccer. The traditional strength training exercises have to be done for
a strong and powerful lower body. Each of the following exercises has to
be done for six repetitions while focusing on as much weight as
possible. The weight has to be passed through the range of motion as
quickly as possible to develop both leg strength and power.
In the
barbell squat, you have to stand with a barbell resting on the back of
your shoulders. Then you have to slowly squat down with the knees in
line with the toes. In the stiff-legged deadlight, you have to stand
with feet shoulder width apart and then grasp either side of the barbell
found on the floor with legs straight. Then you rise to a standing
position and lower again. Holding dumbbells in your hands while taking a
long step forward are called lunges. You then have to lunge down to rise
up as fast as possible. In the hanging knee raise, you grasp an over
head bar to lift yourself off of the ground wherein you raise your legs
90 degrees using your abdominal muscles.
Soccer is
difficult to train for; as you have numerous goals to achieve. However,
with the right training, it is possible to focus on an area at a time to
make it less stressful on the body and reduce the chances of any injury.
Take a week off to help the body recover and on following these points,
you will be ready to take on your next soccer season.
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