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Fitness

Best Ways to Stay in Soccer Shape Over the Summer

By Parker & Walsh 2 Comments

summer-joggingSummer is a time to relax and have fun, but also get into shape for your upcoming soccer season.

For many players, your club soccer is just about to end and you will have a couple of months of free time before your high school season begins.

(And even if your season is on another schedule, it is likely there will be a summer break in there somewhere.)

Summer is a crucial time to get into soccer shape, and this post will outline the best ways to stay in soccer shape over the summer.

Setting fitness goals for soccer

When you physically write down the goals you wish to accomplish, you are more likely to follow through and succeed.

One good goal is to be able to run 2 miles in 12 minutes.

Another goal should be the number of push-ups, abs, lunges, and split-leg jumping squats (jumping lunges) done in a week. You should try to raise the number by at least 1 each week.

Just get out there and run: A way to accomplish the first goal above is to get a watch, pick a running loop (whether it is shorter or longer than 2 miles), then try to run it faster each time. Then periodically test your 2 mile time throughout the summer. (Check out our post on Interval Training and the Importance of Change of Pace in Soccer.)

Does Playing Other Sports Help You in Soccer?

You bet! Other sports can be great for improving your soccer fitness, such as basketball, tennis, swimming, kayaking, rock climbing, and biking.

Aside from being fun, other sports have distinct fitness benefits.

For example, playing basketball allows you to work on your lateral movement while getting in a lot of short sprints. Tennis is the same way.

Swimming, on the other hand, will help improve your cardiovascular fitness.

Kayaking will help your arm strength to shield and hold opponents off.

Rock climbing is a full body workout which improves the strength of your arms and legs.

Biking will help strengthen your legs.

Especially for those who have to force themselves to go running each day, playing other sports helps spice up your summer while helping you to prepare for the upcoming soccer season.

Play Soccer! (And What to Focus on)

Finally, there is no better way to get into soccer shape than just playing the game itself.

If you are a defender, then try to make more attacking runs out of the back to get more running in.

If you are a forward, then try to track more guys down from behind. As for a midfielder, try to play box-to-box to get the most fitness in that you can.

Best Time of the Day to Train for Soccer Fitness?

Finally, when working out, you should take into account the time of day.

The hottest part of a summer day is usually from 2pm-4pm.

Many players would not work out during this time, but I think that it is a great time to work because your workout is intensified with the heat.

If you can perform in intense heat, then it will only make the games in optimal weather like a walk in the park.

If you are going to do this, however, be absolutely sure to stay hydrated and stop if you are feeling overheated.

This also depends on your location. If you live in a hot region where there may be a heat advisory, we do not recommend practicing then and instead in the morning or evening when it is cooler.

 

Photo credit cempey

Filed Under: Fitness and Strength Tagged With: Challenges, Fitness, Interval-training, Strength

Why Being Fit for Soccer is So Important

By Parker & Walsh 4 Comments

In our last post on interval training and change of pace in soccer, we started to get at what it means to be soccer fit.

This is such an important topic that it can’t be neatly summed up into any single article, so we will continue to break it down here on the soccer training blog.

This post here today will outline three reasons why being fit for soccer is so crucial.

Simply put, soccer is a game of fitness, so it is important to be in the best shape possible.

Being fit for soccer will allow you to do 3 main things that will benefit both you and your team.

1. Being Soccer Fit Lets You Play the Whole Game with Limited Substitutions

Soccer games played at the highest level only allow for 3 total substitutions for your team; other levels will impose different limits.

This means that if you are a starter, you need to be fit enough to play the whole game.

You also want to be fitter than your opponent to constantly beat him or her to balls and be able to make run after run as the game goes on and other players start to get fatigued.

But this point isn’t just for players who find themselves regularly in the starting eleven.

Even if you are not a starter yourself (or if you play in a league where more regular substitutions are allowed), you still need to be fit enough to come off the bench and bring energy, enthusiasm, and help change the dynamic of the game.

This could mean either closing a game out or creating a spark to help change momentum towards your team. The importance of such a spark from a substitute might even make it more important for these players to be fit than the starters who may be able to strategically conserve energy throughout the match.

2. Improving Fitness Helps with your Touch

Being fit allows you to get your body into the correct position to receive the ball across your body.

If you are not fit, then you will not have enough energy to get into the correct positions, which will cause your first touch to be poor.

Basically, if you are playing tired you will start reaching for the ball, so when you are receiving it, your foot is planted on the ground.

This will prevent you from successfully cushioning the ball and will cause it to bounce up or away from you.

Being more fit allows you to get into the right positions and have the energy to raise your feet in order to better receive a pass. In short, it helps you better keep up with your soccer fundamentals over the course of a long game.

3. Better Soccer Fitness Leads to Better Communication

This last benefit is something that many players do not consider.

Overall, it is widely understood that communication is soccer is hugely important. But when you are tired, you tend not to talk at all.

The reason is because you are trying to conserve your energy to use it for running, passing, shooting, and tackling.

When you are truly fit to play soccer, you will be able to constantly talk and give your teammates information throughout the whole game.

It helps to break down teams, be organized defensively, helps your teammates know if he or she can “turn” or if there is a “man on,” just to give one example. There are countless other situations on the field where talking and communicating helps to form a cohesive unit.

These are just three reasons why being fit for soccer is so important, and why putting in the extra effort on your conditioning work can have major benefits for your game as a whole (and even the success of your team).

Do you have any other benefits of soccer fitness to add? If so let us know in the comment section below.

Photo credit: lusi

Filed Under: Fitness and Strength Tagged With: Communication, First-touch, Fitness

Interval Training and the Importance of Change of Pace in Soccer

By Parker & Walsh 2 Comments

soccer-running-trackTo play all 90 minutes of a soccer game, you must be in great shape. Even if you get the luxury of getting a breather or two, a high level fitness is still crucial.

But soccer isn’t just running around at one pace: it involves some sprints, some jogging and even moments of walking.

Interval Training for Soccer Fitness

This means that a great way to improve fitness is interval training, a technique similar to game situations.

With interval training, you are performing a high intensity movement (running or sprinting) followed by recovering (walking or jogging).

The exact timing of your intervals can vary, but in general the key is to do the high-paced part for a short period of time, and the slow-paced part for longer so you have enough time to recover for the next burst.

You might choose something like 15 seconds of sprinting followed by 45 seconds of slow jogging. That also has the advantage of making your intervals one minute even so they’re easy to plan and track.

You also don’t need your high intensity movement to be an all-out sprint; something like 80% of your top speed can also work, and that should also allow you to do your interval run for longer.

There are nearly countless ways to plan your run, and next I’ll share one of my personal favorites.

The Neighborhood Mailbox Interval Run

I like to run outside in my neighborhood.

My youth club soccer coach once gave a way to turn this into an effective interval run. He told me to sprint and then jog every other mailbox.

In my neighborhood, mailboxes were spread out pretty evenly, although there sometimes would be a very long or short sprint or jog, but that is true in a soccer game as well.

If you live in a place where there are not any mailboxes, you can improvise.

Mailboxes were just my intervals. I have also used telephone poles and driveways.

Use anything that will create an interval unit, and if you can’t run on the streets near your home, try a local park.

I would recommend running at the maximum 3 miles, and I strongly believe though that working at high levels of intensity for short periods of time (3 miles max) can still get you into great soccer shape.

I know that soccer players run about an average of 6 miles but it is not all at high intensity.

Interval Training Improves Change of Pace

Interval training is effective because it works your fast twitch muscle fibers, which are the muscles used for quickness and speed.

In a game situation, this specifically improves your change of pace.

I’m sure you’ve heard coaches, announcers, or teammates talking about change of pace; it’s a quick burst of speed to get around or away from a defender, and that is why you want to work your fast twitch muscle fibers.

For example, after you do a move to get around your defender or put your defender off balance, you need to create separation with a strong change of pace to complete the move.

Interval training and change of pace are both crucial to work on when improving your change of pace, so stay tuned for more detailed information and training advice.

photo credit

Filed Under: Fitness and Strength Tagged With: Fitness, Interval-training

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