Training to Play Soccer
November 4, 2008
Soccer is one of the most complex sports in the world. It involves being fit in many aspects. For that matter, it is important to have a training schedule that is adequate. There are there basic areas to watch while training for soccer. They are: energy, leg strength and functional agility.
Training for Energy
There are two energy systems involved. Aerobic energy which is needed for moderately intense activities that last for more than two minutes. This is what is generally known as stamina. Soccer involves a lot of running back and forth. Therefore a lot of aerobic energy required for soccer. Moderate outdoor runs for 30 to 45 minutes will give you results in this area.
Soccer also needs quick recovery after all out runs. You need anaerobic energy to be able to do this kind of thing. You can get this done by doing fast runs for 30 to 60 seconds and then switching to light activity. Repeat this about 6 times. Doing this will make your body able to handle lactic acid so that you don’t easily get tired.
Training for Agility
There are many exercises you can do to develop agility. They involve tying a rope to each leg. Some of these are: forward walks, a simple walk that focuses on snapping the legs through the movements; high knee, almost like forward walk but involves raising the knees during walking. You can also do bear walks; get down on your knees and hands and drag the sled along.
Training for Strong legs
This is the most important because you have to kick the ball with your legs during soccer. You therefore need to train your legs well to be able to succeed. You can try any of the following exercises.
Barbell squat
Put a barbell on your shoulders and squat down slowly. Keep your knees in line with your toes. Repeat several times.
Hanging knee raise
Lift yourself off the floor while holding an overhead bar firmly. Then, using the abdominal muscles, raise the legs up to at least 90 degrees. Do this several times.
You need to make these exercises, and others, part of your training if you aim at becoming a professional.
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