Soccer Exercises – Let’s Begin With Fitness!
Association football is a complex game and consequently, there are a number of elements that you have to bear in mind when designing and applying soccer exercises and training programmes.
A further complication is that different methods and approaches are required at different ages – if you coach kids or teenagers, you will be well aware that your players are developing both psychologically and physically, and a technique that is effective for a senior can sometimes be damaging if applied to a youngster.
The key to successful performance in any sport is fitness, and in the case of soccer, exercises can be divided into three broad categories:
- Endurance
- Strength
- Flexibility.
Football is a Ninety-Minute Game
Aerobic exercises that strengthen the cardiovascular system increase the heart rate, speed up breathing and raise body temperature. For this reason, jogging is an excellent choice as a warm-up activity in any soccer training programme.
However, players should also be encouraged to do other stamina-increasing sports, such as swimming, horseriding or even yoga.
Another characteristic of soccer is that it involves anaerobic activity, which is when energy is expended in short bursts.
The fast acceleration and sprinting speed required of a soccer player, and can be practiced through short sprint activities or by simply incorporating sprint-trot sections into a team jog.
May The Force Be With You
Anaerobic aspects can also be worked on in the gym or in circuit training.
Working out with weights and step exercises are not only good for improving stamina but are also essential for developing strength.
Soccer is an inevitably physical sport and the stronger your players are, the less likely they are to get hurt – it’s important to work on upper body strength along with specific exercises that focus on the leg strength needed to kick a ball effectively.
Bend It, Shake It
Soccer players need to be as supple as gymnasts at times, not only to beat the opponent but also because one of the best ways to avoid injury is to get out of the way before any damage is done.
Soccer exercises that involve stretching, moving to music or are inspired by yoga should also be part of any integrated training schedule.
Healthy Body, Healthy Mind
Without forgetting the technical importance of ball skills and tactics or the psychology of attitude and motivation, the fact remains that a fit player is likely to be both highly motivated and capable of playing above his or her skill level.
Oakton Community College Game Day Warm-up and Cool-Down Fitness Exercises
